Mass in A Flash
Mass in A Flash
Mass in A Flash
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Mass In A Flash
Copyright Notice
Published by:
Alain Gonzalez
Copyright 2014 All material in this guide is, unless otherwise stated, the property of Alain
Gonzalez. Copyright and other intellectual property laws protect these materials.
Reproduction or retransmission of the materials, in whole or in part, in any manner, without
the prior written consent of the copyright holder, is a violation of copyright law.
Disclaimer
All the information in Mass in a Flash is for educational and resource purpose only. It is not a
substitute for or an addition to any advice given to you by your physician or health care
provider.
Consult your physician before making any changes to your lifestyle, diet, or exercise habits. You
are solely responsible for the way information from Mass in a Flash" is perceived or utilized
and so, you do so at your own risk.
In no way will Alain Gonzalez or any persons associated with MuscleMonsters.com or Mass in
a Flash be held responsible for any injuries or problems that may occur due to the use of this
eBook or the advice contained within.
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Mass In A Flash
Table of Contents
Section 1
Preparing to Grow
Page 4
Section 2
Eat Your Way Big
Page 5
Section 3
Performance Based Training
Page 7
Section 4
M.I.A.F. Preparing to Train
Page 9
Section 5
Mass In a Flash Workout
Page 10
Section 6
Workout Index
Page 13
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Mass In A Flash
Preparing to Grow
Step 1 Get a Workout Log
The key to continuous growth is constant progression. Every day that we walk into the gym, we
should have one simple goal in mind. That goal is to outperform your last performance. If you
are training day in and day out without any clue of your total workload or intensity, your
chances of putting enough strain on the given muscle to stimulate new growth is like hitting the
lottery. Not to mention your body will adapt to the strain and find no need to get bigger or
stronger to handle the workload. This will undoubtedly result in you becoming a victim of the
treacherous plateau.
Step 2 - Know Where Youre Starting
How can we know how far weve come if we dont know where we started?
1.
2.
3.
4.
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Mass In A Flash
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Mass In A Flash
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Mass In A Flash
Progressive Overload: This is the gradual increase of stress placed upon the body during exercise
training. This component is recognized as a fundamental principle for success in fitness training.
A common goal for anyone following a fitness training program is to increase strength or
muscle size. In order to achieve new results, the muscles need to be challenged, which
stimulates the natural adaptive processes of the body, which develops to handle the new
demands placed on it. If you fail to challenge the muscle, you will fail to stimulate the adaptive
response.
How do we ensure our body is challenged enough to respond with growth?
Simply continue to add more stress to the muscle than the body is used to. Naturally it will
attempt to build larger and stronger muscle in hopes to handle the new stress. Like I mentioned
before, your main focus when you step foot in the gym should be to outperform your last
performance by increasing volume, intensity, or both.
How can I increase my performance regularly?
Increase the amount of repetitions without sacrificing the amount of weight used
Increase the amount of sets
Increase the amount of weight used without sacrificing the repetitions or sets
In order to simplify the process of increasing performance, we must track our workouts and
bring our previous workout notes with us to the gym in order to ensure we are increasing
stimulus.
Things to Keep Track Of
Once your training session is over and you have collected all the information needed in your
workout log, it is time to add up your workload.
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Mass In A Flash
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Mass In A Flash
Preparing to Train
Warming up before an intense training session is critical, but not complicated. In the case of
this program, the warm up should fit the workout. Because we are weight training, then we
must utilize a warm up method that will prepare the body for this specific activity.
Why Warm Up?
Warming up is both muscular and neuromuscular. It elevates the temperature of the muscles
and tissues thus making them more flexible (better range of motion) and loss susceptible to
injury. It is also going to improve the muscular contractile properties and allow you to practice
the movement pattern that you are about to train.
How should I warm up?
Go straight to the exercise you are starting off with. Perform this exercise about 3-5 times with
an empty bar using a full range of motion. Slowly add weight to the bar in even increments until
you are ready to handle the work set.
Note: Once you start to add weight, warm-up reps can be tapered down to save gas for the
working sets.
Warm Up Example:
Squats
Empty Bar x 3 x 8 Warm-up Set
135 lbs x 1 x 6 Warm-up Set
145 x 1 x 4 Warm-up Set
155 x 1 x 2 Warm-Up Set
Begin Working Sets
Note: Begin every exercise with an empty bar or lightweight in order to warm up the body for
any given movement.
The Proper Role of the Warm-up: To prepare the body for the working sets, not to interfere
with them.
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Mass In A Flash
Month 1
Sunday
Monday
Tuesday
Workout
(a)
Recovery
Workout
(b)
Recovery
Workout
(a)
Recovery
Workout
(b)
Workout
(a)
Recovery
Workout
(a)
Recovery
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Wednesday Thursday
Friday
Saturday
Workout
(a)
Recovery
Recovery
Recovery
Workout
(a)
Recovery
Recovery
Workout
(b)
Recovery
Workout
(a)
Recovery
Recovery
Workout
(b)
Recovery
Workout
(a)
Recovery
Workout
(b)
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Mass In A Flash
Month 2
Sunday
Monday
Tuesday
Recovery
Workout
(a)
Recovery
Workout
(b)
Workout
(a)
Deload
Recovery
Workout
(b)
Deload
Recovery
Workout
(c)
Workout
(d)
Recovery
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Wednesday Thursday
Friday
Saturday
Recovery
Workout
(a)
Recovery
Recovery
Workout
(a)
Deload
Recovery
Workout
(b)
Deload
Recovery
Workout
(d)
Recovery
Workout
(c)
Recovery
Workout
(c)
Recovery
Workout
(d)
Recovery
Workout
(c)
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Mass In A Flash
Month 3
Sunday
Monday
Tuesday
Recovery
Workout
(d)
Recovery
Recovery
Recovery
Workout
(c)
Deload
Recovery
Workout
(d)
Recovery
Recovery
Workout
(d)
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Wednesday Thursday
Friday
Saturday
Workout
(c)
Recovery
Workout
(d)
Workout
(d)
Deload
Recovery
Workout
(c)
Recovery
Workout
(c)
Recovery
Workout
(d)
Recovery
Workout
(c)
Recovery
Workout
(c)
Recovery
Workout
(d)
Recovery
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Mass In A Flash
Workout Index
Workout (a)
Workout
BB Squat
BB Bench Press
BW Dips
Bent Over Rows
Pull Ups
Overhead Press
Sets
3
3
2
3
2
3
Reps
5
5
AMAP
6-8
AMAP
6-8
Rest
2-3 Minutes
2-3 Minutes
60 Seconds
1-2 Minutes
1-2 Minutes
2-3 Minutes
Workout (b)
Workout
Deadlift
Lat Pull Downs
BW Chin Ups
Incline DB Press
Close Grip Bench
DB Shoulder Press
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Sets
3
3
2
3
2
3
Reps
5
8-10
AMAP
6-8
10-12
8-10
Rest
2-3 Minutes
60 Seconds
60 Seconds
1-2 Minutes
60 Seconds
60 Seconds
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Mass In A Flash
Workout (c)
Workout
BB Squat
BB Bench Press
BW Dips
Bent Over Rows
Pull Ups
Overhead Press
Sets
5
4
3
4
3
4
Reps
5
5
AMAP
6-8
AMAP
6-8
Rest
2-3 Minutes
2-3 Minutes
60 Seconds
1-2 Minutes
1-2 Minutes
2-3 Minutes
Workout (d)
Workout
Deadlift
Lat Pull Downs
BW Chin Ups
Incline DB Press
Close Grip Bench
DB Shoulder Press
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Sets
5
4
3
4
3
4
Reps
5
8-10
AMAP
6-8
10-12
8-10
Rest
2-3 Minutes
60 Seconds
60 Seconds
1-2 Minutes
60 Seconds
60 Seconds
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Mass In A Flash
M.I.A.F FAQ
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Mass In A Flash
Alain Gonzalez is a personal trainer, mixed martial arts competitor, free lance
writer and fitness consultant who has dedicated his life to helping others meet
their fitness goals.
His transformation has been featured in articles on websites all over the internet
and has given hope to countless hardgainers all over the world.
He is the founder of www.MuscleMonsters.com, a fitness site dedicated to
helping skinny guys and gals build muscle and stay lean, and is the author of
"Bony to Brawny" The skinny guy's secret to explosive muscle gains revealed.
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