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Muscle Explosion: 28 Days to Maximum Mass, by Nick Nilsson
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If you are part of the conventional wisdom crowd, take a very deep breath... with Muscle Explosion you're going to:
- Reduce caloric intake to well below maintenance levels and eliminate protein completely (in very specific ways for very specific purposes)
- Aim to overtrain
- Train the same body part five days in a row
- Perform the same exercise five days in a row
Muscle Explosion literally turns conventional muscle-building wisdom inside-out and upside down. By practicing the groundbreaking training and eating strategies in this book, you will SHATTER your genetic limitations by literally changing your physiology, quickly setting the stage for EXPLOSIVE increases in muscle mass and strength. Each cycle of this program lasts only 28 days and the workouts take less than an hour to complete. This book is for the intermediate to advanced trainer who is ready to DEMOLISH plateaus and achieve growth and strength increases previously thought unattainable.
- Sales Rank: #1115160 in Books
- Published on: 2011-01-01
- Released on: 2011-01-01
- Original language: English
- Number of items: 1
- Dimensions: 9.96" h x .54" w x 7.11" l, 1.05 pounds
- Binding: Paperback
- 224 pages
Review
Nick has developed the most effective training techniques that offer the greatest physiological gains in the shortest time possible. --Exercise for Men Only magazine, March 2011
This book presents an interesting approach to bodybuilding and muscle building. You should build good muscle with this program. --About.com Weight Training
About the Author
Nick Nilsson, 'The Mad Scientist' of the fitness world, is a renowned personal trainer, body builder, and professional fitness writer who has written for Men's Fitness, Reps Magazine, Muscle & Fitness and hundreds of fitness websites all over the internet. He is recognized throughout the fitness world as an innovator and pioneer of ground-breaking methods for building muscle and strength fast. His degree in physical education covers advanced biomechanics, physiology and kinesiology.
Most helpful customer reviews
18 of 18 people found the following review helpful.
INTENSE program for intermediate/advanced lifters
By Amazon Customer
I've been training for 9 years now and have made great gains with traditional bodybuilding principles, and I've experienced my share of plateaus. Although I didn't know about Mr. Nilsson's program to help me bust through them, I did successfully un-stick myself each time by radically disrupting what my body was used to in terms of workout routine, weight used, and calories eaten. Within 3-4 weeks of doing this, I would find myself making steady gains again and able to resume my normal lifting program.
That's why I bought Muscle Explosion--I wanted to see what Mr. Nilsson had to say about kickstarting muscle gains--and I'm very pleased with my purchase. The methods taught in this book are unconventional and counter-intuitive to anyone who has been lifting for a while, but they're backed up by legitimate science and logic.
I particularly liked the section on nutrition because I've been following this type of eating plan for nearly two years now and am VERY happy with the results (I've gained about 15 pounds of lean mass in the last 2 years, which is pretty good considering how long I've been training for). In many cases the "little" things like post-workout nutrition and meal timing make the difference between getting good results and feeling stuck and frustrated.
The training program is very intense and will definitely kick your body's butt. If you've been lifting for several years and want to try something new, I recommend it. If you're new to lifting and dieting, I recommend that you start with a program that will build a solid foundation of lean muscle, such as Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body (The Lean Muscle Series).
13 of 13 people found the following review helpful.
The Best
By HG Roffel
This programme is, in my opinion, the best that is on the market at the moment. In my 25 years of BB, using many different programmes of well known body builders, I have never seen such an improvement in such a short time. I have been through the programme two times already and love what it does to my body. Muscle Explosion delivers its promise. Bulk and strenght. I am 65 years old.
13 of 15 people found the following review helpful.
Muscle Mass
By Dr. Joseph S. Maresca
Muscle Explosion
By Nick Nilsson
Published By: Price World Publishing January 2011
Reviewed By: Dr. Joseph S. Maresca
The author introduces the book by discussing the inner workings of the
muscle explosion program. Next, the training techniques are delineated
in great detail. The techniques include metabolic acceleration,
tissue remodeling, interval training, the 5-day structural attack,
stretch pause training and the core combo.
There is an extensive section on nutrition which covers low-carbs,
eating to build mass, workout nutrition, supplements and
caloric intake. There are extensive charts in the back of the work.
These charts describe an incremental training regimen which
lasts just under 28 days.
The references are drawn from prestigious sources; such as,
Sports Medicine, Journal of Applied Physiology, the
International Journal of Sport Nutrition Exercise Metabolism,
Journal of Sports Science, the European Journal of Applied
Physiology and the International Journal of Sports Nutrition.
The book has a lot of advice on implementing the
nutrition regimen and the implications. For instance, a
decrease in carbs forces the body to rely on stored fat.
Athletes should avoid minimizing their appetite since this
act will lower the metabolism.
A decrease in carbs is encouraged. i.e. breads, rice,
pasta, cereal and sugar. In my own experience , this is
true. The classic low carbs are meat, fish, poultry,
fish oil, flax, olives, veggies, salad and cheese.
The optimal diet should contain approximately
1/4 proteins, 1/4 fat (particularly good fats) and
50% carbs. This comports with my own experience.
The author stresses the importance of scheduling a
big meal after the training session. This act will
prime the body to use nutrients. Approximately
1/3 to 1/2 of the total caloric intake is needed
at the post workout meal. Breakfast is the next
largest meal due to overnight fasting. 75% of the
food intake should be from protein, carbs, fruits and
veggies. 25% of the daily diet can be from mixed
foods like hamburgers and casseroles.
After the workout, the body can utilize the nutrients
to rebuild. i.e. glucose and protein
Glutamine supports muscle growth at 5 gms.
Additionally, the immune system, improved
recovery, cell volumization and glycogen are
replenished. The author recommends having
glutamine at every training session.
The muscle explosion workout schedule is set
forth at the end of the book. The author
recommends doing all the sets for each body part
prior to moving onto the next section.
There is an extensive set of joint supplements.
These include:
o Glucosamine 1500 mg.
o Chondriatin 400-600 mg./day
o MSM 1-2 gm./day
o Vitamine C 1000-5000 mg./day
o Gelatin at 1-5 gm./day
o Calcium at 1000-1500 mg./day
[...] fitstep.com/go to/joints.htm
Overall, the book is well organized.
The price is reasonable and the technical matter
is drawn from highly authoritative medical
sources. The program is set forth logically
and in an easy to understand manner.
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