How to gain weight and build muscle mass fast!
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Urgent Report: For Hardgainers ONLY...
Actual photos of Anthony Ellis before and after 12 weeks. Read this letter to see his incredible transformation
after only 16 weeks — you'll be amazed...
Dear Friend —This is unlike anything you've ever seen before. I show you exactly how I did it so that you can do it too, step by step, whether you're new to weight training, can't seem to gain an ounce of muscle weight (no matter what you've tried), or are already an experienced weight trainer...
Now's your chance to learn my breakthrough techniques for massive muscle growth in record speed — without using any steroids whatsoever!"
It's true. I tried everything and I simply couldn't gain any weight. I'm not gifted with great genetics, or very athletic. I'm just an average guy who was fed up with being a skinny, 135-pound weakling.
I needed to learn how to gain weight. Muscle mass, that is.
After sifting through all the hype and crappy supplements, I discovered a few all-natural, muscle-gaining techniques that really help skinny people build more muscle mass. And do it faster than most typical weight gain workouts.
Using these simple techniques, I not only gained over 30 pounds of muscle in 12 weeks, but I also reduced my body fat from 10% to 7%
Skinny And Average,
I Hated Being Thin.
Hi. My name is Anthony Ellis. And all of my life I had been very thin (about 135 pounds after a meal) with a fast metabolism. Being extremely thin may be OK for some people. But for me, it was degrading.
In school, I was so thin that I wasn't allowed to participate in team sports like football and baseball. "High risk of injury," they said.
When I took off my clothes, I was often too embarrassed to even look at myself in the mirror. I was totally ashamed of my body. To try and hide this from friends (who can be very cruel), I always wore baggy clothes and long sleeved shirts.
Even in the summer time.
I wanted to gain weight so badly that I tried everything I could. Everything! I wasted thousands of dollars on every supplement "fad" that promised more muscles and fast results. Including:
- High calorie weight gain powders
- Liver Tablets
- Boron
- Smilax
- Mexican Yams
- Carbohydrate Powders
- Cybergenics
- Liquid Oxygen
- Colon Cleansing
- Blue-Green Algae
... And much more.
I joined a gym, and eagerly tried many of the "professional bodybuilder" workout routines in the "Muscle" magazines. I did everything that I was told to do, no matter how unusual it sounded.
I worked out 5-7 times per week, 2 hours each day. Day after day, week after week I waited for the muscle gain, but I never gained a pound! In fact, eight years later, I looked exactly the same.
It was frustrating. I couldn't understand it! I did everything that I was supposed to do, but it wasn't helping me. I knew that I would never be huge. I just want a body that I could be proud of. Was that too much to ask?
Why was this so difficult?
Don't Tell Us Skinny Guys...
What I finally discovered after years of failed effort is that most pros are not only gifted with good genetics (i.e., they can gain muscle or lose fat easier than most people), they also enhance their results with illegal hormones and steroids.
Because of this, they can train harder, eat whatever they want and still get great results. Using their training methods and advice would never work for my body type because I don't use steroids. I never want to.
And my body does not gain muscle mass easily.
I now realize that I am a "hardgainer". A hardgainer is someone who is naturally thin and has an extremely difficult time gaining weight of any kind. Because of this, why would I listen to someone who gains muscle easily?
Anything they say will not be relevant to me. It all makes sense now, but too bad I had to waste so many years just to figure it out.
If you are a hardgainer too, most advice will be useless to you unless it specifically addresses your body type and metabolism.
Here's an important fact: What works for one person who gains weight easily will NOT work for you. And what works for someone who's overweight will NOT work for someone trying to gain weight.
If you're anything like me, you're tired of irrelevant information and false advertising claims. That's why I began looking for training and dieting techniques that have actually been proven to increase muscle mass.
Please read this page carefully because I am going to tell you exactly what I learned and how you can apply that information to finally transform YOUR Body.
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Ok, let's get started...
During my search for proven muscle building techniques, I came across quite a bit of incredible training and dieting information. I also came across some hard-to-accept information that I was not ready to believe. Looking back, I now realize that this information was the major turning point in my journey to gain more mass. I had to let go of old myths:
You Must Train Like Them
For many years I read the bodybuilder magazines religiously. I tried workout after workout.. trying to achieve the body of a professional bodybuilder. Unfortunately, I did not realize that bodybuilding was a sport. And like all other sports, the athletes are not like you or I.
For example, let's look at a sport like basketball. I can learn to play basketball. I can pay for private coaches; train exactly like Michael Jordan; eat exactly what he eats, do exactly what he does... Sure I will get decent at the game, but I will never be as good as Michael Jordan. 99.9% of us won't. Heck I won't even be goon enough to play professionally. This is because Michael Jordan, like other professional athletes have the genetics to help them excel in that sport.
The same goes for bodybuilding. First of all, the bodybuilders in this sport are gifted genetically. Their bodies respond well to resistance training. Even if you train exactly like they do, your body won't respond like theirs.
Second, most professional bodybuilders are heavy users of steroids and illegal hormones. These drugs give them an edge and help them to recover faster. So they can train more often and build muscle faster than a non-steroid user.
Former professional bodybuilder Craig Titus put it this way:
"What a professional bodybuilder does to build muscle has nothing to do with what the average person needs to do to build muscle."
Need I say more?
Now, I'm not telling you this to discourage you from trying to build more muscle. I'm telling you this so that you can begin to focus on the right things. You must forget trying to train like a professional bodybuilder. It won't work on us normal guys. You must train in a way that is right for your body & genetics.
Of course I still enjoy looking at bodybuilder magazines for inspiration, but that's as far as it goes. I skip their recommended workouts and suggestions.
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This myth comes from reading those bodybulider magazines just like myth #1. The "pros" train more frequently and many use mostly machines. Again they can do this because of their genetics and their use of steroids. However, we are not using either so we must do things differently.
For the average person, more training does NOT equal more muscle. I also had to stop training so often and understand that, for hardgainers, "less is more".
Some people still believe the more you train, the bigger you get. If that were true, all I would have to do is workout 8 hours a everyday, and I'd be huge!
Unfortunately, it's not true, it doesn't work that way.
Weight training is needed only to stimulate growth. After that, your body needs rest and food to build muscle. And hardgainers need more rest and food than others.
That took me a long time to understand. Working out too often doesn't allow your muscles the necessary time to recuperate. Not only will you not grow, but you will also be setting yourself up for chronic injuries from overtraining...
... And possible muscle loss!
Now, when you do train, the best way to gain muscle mass quickly is to use free weights. You must focus on compound free-weight training, and lift challenging (that is, heavier) weights.
This stimulates the largest amount of muscle fibers.Your body responds to this stimulus by increasing the size of your muscle fibers.
In the past, I used mostly machines. I was always told that free weights were a waste of time, and machines were much safer and more effective. Boy, was I mislead!
Most machines are a waste of time for us.
Machines limit your development, because they help to support the weight.
On the other hand, free weights make you support the weight along the entire path of the movement, which helps to stimulate more muscle fibers while also strengthening smaller and/or weaker muscles.
If your smaller supporting muscles are weak, your larger muscles won't grow. To build size and strength quickly, natural bodybuilders and professional athletes don't use machines — they use free weights almost exclusively!
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Without Eating More Calories!
Throughout my attempts to gain weight, I had always been very afraid of gaining fat. Being naturally thin, I did not want to get fat — I just wanted to gain more muscle. So, I focused on low calorie diets, low fat foods, did my aerobic exercise and did everything I was supposed to do to keep my body fat low.
Unfortunately, what I did not know was that this type of dieting and training was also keeping me from gaining muscle! (Boy, was I in shock.)
Training to lose fat requires different methods than training to gain muscle.
Losing fat involves eating a low-calorie diet, while building muscle requires a higher calorie diet. This is a point that most hardgainers don't realize — Because gaining weight for hardgainers is extremely difficult, the only way you will get bigger is to shock your body into growth. You do this by...
- Eating a lot of calories
- Training with free weights.
Right? (Sure, but it must done in a proper way. And it's not what you think!)
You must shock your body into growth — the right way.
The first shock is by eating more calories than your body is used to. This is the most important factor in gaining mass. When you overload your system with plenty of protein and fats, your body has no other choice but to gain weight.
The goal is to eat just enough calories to allow your body to build more muscle, but not so many calories that you gain a large amount of body fat.
The second way you must shock your body is with weight training. Weight training is the fastest way to get your body to build more muscle.
Dieting and weight training both work together. The weight training overloads the muscles and stimulates growth, while the food you eat provides the necessary building blocks to repair and build new muscle tissue.
If you don't eat correctly while weight training, you WILL lose muscle tissue or just gain fat!
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"I Don't Think I Can Thank You Enough..." Eat And Then Eat Some More!
To gain weight you have to eat, period! It basically must become a job. This is very simple, but most people never grasp the concept of eating. (And eating properly.)
Not only was I not eating enough calories for my fast metabolism, but I was also eating too many simple carbohydrates and not enough high quality protein.
To build muscle you must eat the right foods in the right quantities.
In the past, I would just skip over this part. It seemed too difficult to grasp. That was my biggest mistake.
I had to learn to measure and calculate my daily food intake. If you don't do this, you'll never know what you're actually eating and how much you are actually eating. (I used to guess, but judging by my previous failure, I was guessing incorrectly.)
In addition to eating more calories, you also have to eat more often. Eating three meals a day does not cut it! It doesn't provide your body with the constant flow of nutrients and energy it needs to grow.
So, you must increase your meal intake to 6 per day — eating every three hours.
Yes, six meals per day!
(But don't worry. There are ways around this and I show you how. I'll come back to this a little later. For now, let's look into why this is important.)
When you only eat 3 meals per day, there are many hours between each meal in which your body is left without any food to use for energy. During that time, if you have a fast metabolism (most hardgainers do), your body can go into starvation mode and start to breakdown muscle tissue for fuel.
Eating six meals per day will ensure that your body always has the nutrients it needs to repair and build more muscle. You will never be in starvation mode.
I will be honest, eating six meals a day takes planning and dedication. But there are ways to make it much easier to do each day... this is where bodybuilding supplements have helped me the most.
Now, I know that this is a very sensitive subject with many people. Some say that they're a waste of money, that they don't work and that you don't need them. Well, they are partly correct.
In fact, let's take a look at this a little more in-depth...
Too much training and incorrect eating are two reasons why most people never get beyond an average physique. I see guys at the gym working out 5-6 days per week for 2 hours or more each day — but they always look the same. Always.
They've got the right motivation but the wrong information. In other words, they're wasting their time, effort and money doing the wrong things.
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"Poor College Student Bunch Of Supplements To Gain Mass!
There is a lot of hype in this industry.
It is true that some supplements are a complete waste of money, but there are also a few great products out there that can really help you achieve your goal.
Remember, supplements are not a "magic pill." They're not meant to replace good nutrition and training. They simply supplement your existing diet and training program. If you are not training and eating correctly, then they will not help you.
You will be wasting your money!
Let me repeat that because it's so important...
Supplements are not a substitute for proper nutrition and training.
Supplements don't make the program, they're only there to help you. You still get results without them. The most important element is the diet and weight training, not supplements. A good, strong diet with plenty of protein is essential.
(And once you invest in my program, I show you exactly what kind of diet is best.)
If you can't get that, then the first supplement you absolutely need is whey protein. Because, if you're like me, it's very difficult to eat 6 real food meals a day. So the protein supplement is essential in this case.
The supplement that helps the most is the Meal Replacement Powder (MRP). MRPs consist of whey protein powder and maltodextrin (a carbohydrate). They're designed to be quick meal substitutes, which take the place of a real food meal.
Since it represents one meal, that's one less meal I have to worry about preparing. Also, MRPs help me reach my daily protein requirement by providing me with one of the best types of protein for muscle building — whey protein.
In this respect, it's much better than meat or poultry and far more convenient.
If you're like most people and maintain a busy schedule, then being able to get a complete, high-protein meal both quickly and conveniently throughout the day can mean the difference between success and failure.
Over the years, I've tried hundreds of different supplements, but only a few have actually proven to help me put on muscle mass. One of those is the MRP.
Another product I recommend is Creatine Monohydrate.
Personally, I've had incredible results with this form of creatine. I know many skeptics question its effectiveness and safety, but it has absolutely worked for me.
I don't know if it'll work for you.
But it's the #1 selling sports nutrition supplement for amateur and pro athletes. Creatine has been proven to increase strength and muscle endurance, which enable you to lift heavier weights and ultimately stimulate more muscle growth.
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Best Kept Secret of Success...
The final item that helped me achieve these incredible results was consistency. I followed my plan consistently day in and day out, without fail.
I didn't skip workouts or meals. If you can't do this, then forget about getting incredible results. Working out, and dieting on an inconsistent basis, won't bring a significant increase in size. I know, because that's what I did most of my life.
Do it right or don't do it at all!
To be successful in anything, you must commit yourself and follow through. It's that simple. Once I became consistent, results came quickly.
In fact, I began to see results in less than 3 weeks!
Using these simple concepts, I created a training program I believed would work for me, and it did! Finally, I began to gain weight. After years of wasted effort and money, I began to see amazing results in less than 3 weeks!
I began to gain weight so quickly that I reached my goal of 170 lbs. in only 10 weeks, and I have to say that I was extremely happy (that's an understatement!).
Works For Hardgainers!
Check out my actual before and after images below:
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But as you can see below, I didn't stop there...
This Process Not Only Changed My Body,
But It Has Also Changed My Life!
I'm now more confident and sure about myself. It has lifted my self-esteem and improved my outlook and performance in all aspects of my life.
Because of my incredible transformation, I was featured in the inspirational movie Body Of Work, and in Muscle Media (a popular fitness magazine).
After my transformation, I got the opportunity to learn and train with great fitness experts like Bill Phillips.
Bill Phillips & Anthony Ellis
As well as author Shawn Phillips.
Anthony Ellis (left), Shawn Phillips (middle)
I learned and train from top MMA coaches like Tony Blauer.
Tony Blauer & Anthony Ellis
And I "rubbed elbows" with fitness celebrities like Roger Applewhite & Clark Bartram.
Clark Bartram & Anthony Ellis
Even though many people considered my story a success, I continued learning and researching.
I wrote muscle building articles for bodybuilding magazines because there were no articles specifically geared towards hardgainers.
Here Are Magazine Scans Of
Three Of My Published Articles:
I became an inspiration for all skinny guys everywhere.
"Anthony, How Specifically Did You Do It?"
I received hundreds of pleas from skinny and out-of-shape guys who want help gaining muscle. Many of their stories are similar to mine. Yours might be, too. If so, you want to improve your physique but lack guidance and knowledge.
You're confused by the many books, diets and personal trainers all telling you something different. (Gosh knows I was!)
I want to inform and educate people just like you as best I could, so I've written a detailed training program geared specifically towards skinny hardgainers and those new to weight training.
"The Hardgainer's Step-by-Step
Guide To Building Muscle Mass"
It's written for the beginner, but contains cutting-edge training and nutritional information that even the experienced lifter can benefit from.
It is a complete, step-by-step training and nutritional program that's perfect for hardgainers.
It contains everything I know about gaining muscle mass.
And that includes all the information I used to gain over 30 pounds of muscle, plus everything I've learned since then.
The course includes a Beginner Guide, designed to teach you exactly what you need to know quickly.The tutorial contains very detailed, step-by-step chapters on how hardgainers should diet to gain mass.
This is where I believe most people fail. Why? Because to gain mass, your diet should be your first priority.
It's easy to go to the gym and start throwing weights around. BUT it's very difficult to sit down and construct an appropriate diet plan with specific percentages of protein, carbs and fats.
This is by far the most confusing concept for most people, but it's also the most important. If you're not eating the right foods AND in the right amounts...
... You WON'T get bigger. Period.
Everyone says, "eat more," but they never tell you what to eat. Nor do they explain how to choose the best foods for your specific goal and put them together in a specific diet tailored to your situation and metabolism.
This is where most books and personal trainers leave you in the dark, and why I've spent a considerable amount of time making my diet section informative, easy to understand and easy to apply.
NO crash diets. NO exotic foods. NO complex calorie calculations.
In plain English, I explain all the necessary elements needed to create your own successful mass-gaining diet customized to meet your goal, and I tell you exactly what foods are best for building muscle and losing fat.
That way, you can create a custom-tailored program just for you! But...
And Just Need Some Quick Guidance?
Well, here's the best part.
I've already done it for you! This course comes with pre-set muscle gain diets that I've created specifically for gaining muscle mass fast. Without steroids.
This program tells you:
- What mass-building foods to eat,
- How much you need to eat, and
- When to eat!
To get you in the gym ASAP, I've also included my exact weight-training workouts and schedules that I used during my program.
That's right! I've already created for you a step-by-step diet and workout plan that helps you pack on the muscle you can start using immediately.
The pre-set diets and weight-training programs use all of the techniques I suggest in the program. They're all laid out in an easy-to-understand format so you always know what you need to do and when to do it.
You don't have to think about anything, just follow the plan laid out for you in this guide.
What Do The Experts Say About This Program?
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"Gaining Mass is NOT easy but it IS incredibly do-able if you've got a solid plan and a sincere mentor. I was lucky because that's exactly what I had when I joined Anthony and followed his Gaining Mass program.
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"I'm a retire NFL player and I 1st bought Anthony Ellis's skinnyguy workout program back in 2003 when I was recovering from a 2nd acl tear. Here's a small sample of some of what you will learn in the Beginner Guide section of the Gaining Mass course.:
- How to structure your diet to keep fat gain to an absolute minimum — so you can focus on muscle gain and not have to worry about gaining fat.
- What nutritional supplements actually work for gaining mass. (Most people are dead wrong about this. You're in for a surprise!)
- What supplement combination you MUST take immediately after your workout to speed up the muscle building process.
- What all-natural food has proven to increase your testosterone levels (an important component to muscle gain), AND improve your overall general health. (You feel a lot better, too!)
- How many calories you should be consuming to gain muscle.
- Exactly how much protein, carbohydrates and fats you should be eating each day to maximize your muscle-building efforts.
- The best foods to eat and why — and no, it doesn't all have to be about muscle gain. (Proper nutrition is vital for, among others, stamina, fat management, endurance, moods, as well as building muscle mass.)
- How to spice up your meals with my simple recipes and sauces (especially for people who seek the convenience of a quick meal).
- Which "fast food" (not "fatty food") choices are best for muscle gain, particularly when you are pressed for time.
- The best time to eat to gain maximum muscle and minimum fat.
- The best way to train for gaining mass (no, I'm not talking about exercises but the manner in which you conduct your training).
- What exercises to avoid when training to gain mass — don't even start thinking about any kind of training until you read this first!
- The best workouts for gaining mass (you're going to be amazed when you learn how simple yet powerful these workouts truly are).
- How to structure a training routine to reduce gym time and increase your results. (Yes! Imagine less time at the gym without compromising your results. Wouldn't that be nice?)
- How to do the calculations to construct your own personalized diets that are custom-tailored to meet your needs and your weight-gaining goals.
- The proper way to measure your body fat.
- How to measure and convert food quantities in order to properly calculated your calorie intake, which you absolutely need to know.
- The correct way to perform each free weight and isolation training. (Do this wrong and you may even lose muscle mass!)
- How to adjust your program based on your progress. (This is where most weight training programs fail, because as you shock your body into growth, your needs will change.)
And a whole lot more.
In My "Gaining Mass!" Program?
If you are serious about starting a weight-gaining or fat-loss program, Gaining Mass! is packed with information you cannot afford to be without.
Many consumers spend billions of dollars each year on worthless fitness advice, supplements and gym memberships. What's something of real value worth? If you really you want to stop wasting money and start getting real results from your training, then this information is an absolute must.
Gaining Mass! is a 26-week course that incorporates all of the proven dieting and weight-training techniques I have used to build muscle quickly.
The complete system brings together 5 important elements that are crucial to your success, and integrates them into one easy-to-follow program:
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In order to be successful you must learn what works and what does not. The Beginner Tutorial contains sections on hormones, resistance training, exercise instruction, nutrition and supplements. The Gaining Mass program explains to you step-by-step what you need to know to build muscle.
As you know, diet is the key to this or any muscle-gain program. My diets manipulate your body's own hormones to bring about incredible physical transformations. Each of my pre-set muscle-mass diets are designed to promote lean tissue growth, while keeping your fat gain to a minimum. To avoid inevitable plateaus, the program also incorporates calorie cycling during your fat loss and muscle mass programs. This technique prevents your body's metabolism from adjusting to a specific caloric intake, thereby preventing plateaus caused by long-term high-calorie dieting.
My workouts consist of compound exercises that stimulate the largest amount of muscle fibers — this will bring about the most muscle growth in the least amount of time possible. I also incorporate supersets and drop-sets that allow for maximum effort without the need for a training partner. The 26-week program is divided into several phases, which will cycle your workouts. At predetermined points, I show you how to switch to a different workout to help prevent plateaus and do counterproductive overtraining, and to keep your workouts "fresh" and interesting. There is also a 3-week beginner phase for those new to weight training. So whether you're a newbie or an experienced trainer, it doesn't matter... I got you covered!
I do NOT use supplements just for the sake of using supplements. I only use them if they can help me achieve my goal. For example, only use MRPs to help get your required calories and protein intake for the day. If you can do it with real food, then that's just as good. The greatest benefit of MRP is convenience. The only supplements I recommend are those that have worked for me, and that either 1) make following your diet easier or 2) help improve your body's ability to build muscle and/or lose fat.
This is the final element, and the one that no one seems to be paying much attention to these days. How can you expect to get to your destination of you don't have a route planned out? In the "Getting Started" section of my program, I take you "by the hand," step-by-step, in the creation of your personal schedule. I instruct you on how to plan your entire 24-hour day. Look at it this way: it's like having your own personal trainer (me!) right there, beside you, showing you exactly how it's done and what works best for you. You're never left scratching your head. Basically, you know what you should be doing and what you should be eating from the time you wake up, until the time you go to bed. |
Based on these components, I've put together a complete package to get you started on the road to gaining mass quickly and guide you along the way.
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My name is Jim Smith and I am a strength coach, lecturer and author of numerous innovative strength manuals.
I know what it is like to be the small guy. Trust me. When I was a sophomore in high school 
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