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Scrawny to Brawny: The Complete Guide to Building Muscle the Natural Way Paperback – March 24, 2005
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About the Author
MICHAEL MEJIA, exercise advisor and contributing editor to Men's Health magazine, is a strength and conditioning coach who owns and operates his own training facility in Long Island, New York. Coauthor of The Home Workout Bible, he designed the workouts for the popular Testosterone Advantage Plan.
JOHN BERARDI is a strength and nutrition specialist whose company specializes in designing strength and nutrition plans for elite athletes and recreational fitness buffs. He currently resides in Toronto, Canada.
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The thing is this- if you're already training, this will be an adjustment for you. If you've never trained, it'll be easier for you.
The principle of this book is looking at exercise in a different way. It takes conventional training and tosses it out the window. When I started this book I had started training 6 months prior. I'm a surfer guy who's tall and lanky. In the 6 months prior, I had gained 8 pounds.
I went through a corrective phase and that was the hardest spot. You have to do a series of workouts for 2-4 weeks. In that time I experienced no gains at all. On the same note, that phase wasn't meant to either. But going from a set routine to switching to a corrective phase is challenging. I feel like I was going in reverse. The book recommends not being as active to keep your metabolism at bay. With that in mind, for me, it was impossible. I am a surfer, snowboarder, and boat driver. I can find a day where I'm not super active. I reevaluated my goals and ceased the program.
I do like the information the books gives you. I learned a lot about exercising using compound movements. I'm so grateful I learned about the imprortance of the, because it has made me much stronger. Actually, even though I'm not following the program anymore, I use more compound movements than anything in my workouts now.
I would recommend this book to anyone who want to start from square 1 or if your goals are getting big. The thing with getting big is you have to commit. You can't go halfway with this program. Good luck.
I don't know if it was this site or another, but someone had made a comment about one of the authors trying to get you to buy supplements. This is not at all true. They do talk about supplements and tell you the ones that are worth investing in, but no specific companies are mentioned and no "designer" supplements are recommended. They just tell you what you honestly could use and when to take them.
The meal plan is great. They break it up into 4 types and plan out what kind of meals you should eat according to what time of day you work out. I only wish that I could have found this book several years ago! I have subscriptions to fitness magazines and an array of bodybuilding books. I am trying to gain more muscle mass, but not desiring to look like Lou Ferrigno.
This book gives you the blueprints to achieve the goals you seek. If you honestly tried everything, nothing seems to work, and you are a hardgainer, this is the book for you. There is mention of going on to their website, where you can subscribe (for some atronomical fee) to have access to personal trainers, etc., but I honestly feel that if you follow everything that this book recommends, you can achieve those goals with the book alone.
The book starts off talking about simple tests to see if you may have some muscle imbalances and gives you really basic exercises to correct them before you embark on the harder workouts. I am on week 3 of the phase 2 workout and am already seeing some results.
If you have the discipline to do what the book suggests as far as the workouts, the diet, and taking supplements (optional), you will see results! I think that one of the things overlooked is people's diet. The diet section alone is worth the money for the book. A lot is explained about why your current diet may not be working. I am not following the diet to a "T", but I am consuming the amount of the meals, or close to it at least, to where I am seeing results.
This book sums everything up as far as what you need for your particular bodytype. If you are an ectomorph, this books is for you. Anything else is here say.
Most recent customer reviews
It's math. It's real science.
It is for one type of guy and it's a minority: The Ectomorph, The Hard Gainer.Read more