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Scrawny to Brawny: The Complete Guide to Building Muscle the Natural Way Paperback – March 24, 2005

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Michael Mejia (Author)
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Michael Mejia (Author),
John Berardi (Author)
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John Berardi (Author)
4.4 out of 5 stars 191 customer reviews
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Product Details

  • Paperback: 256 pages
  • Publisher: Rodale Books (April 2, 2005)
  • Language: English
  • ISBN-10: 1594860882
  • ISBN-13: 978-1594863806
  • Product Dimensions: 8.4 x 0.7 x 10.8 inches
  • Shipping Weight: 1.4 pounds (View shipping rates and policies)
  • Average Customer Review: 4.4 out of 5 stars  See all reviews (191 customer reviews)
  • Amazon Best Sellers Rank: #442,987 in Books (See Top 100 in Books)

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Customer Reviews

Top Customer Reviews

4.0 out of 5 starsA review by someone who did the whole program
By Mark on October 5, 2009
Format: Paperback Verified Purchase
Many of the reviews on here seem to be from people who are just starting or who gave up on Scrawny to Brawny. I went in determined to do the whole four month program and am proud that I finished it up through the last day.

MONTH ONE
Phase I is the Corrective Phase and, I feel, the best part of the whole book. A series of precise tests show you your weak points and then you spend 2 to 6 weeks correcting them. This is especially important for skinny guys who can seriously hurt themselves if they start squatting loaded barbells without the underlying tissue support. The stretches and small lifts are HARD work and I really felt my ligaments and support muscles getting stronger. I had a "bum knee" which tended to feel weak or have pangs before I started this program and since I finished it, that never happens. Great workouts.
The food portion was far less successful. Similar to others who have mentioned this, I could not humanly consume the amount of calories they wanted each day. On the very first day, I found myself laying on the sofa groaning in gut pain at 9pm because I was so engorged. And I was still supposed to eat another meal before bed. I cut back just enough to make my consumption actually possible without vomiting from then on, but my body fat still soared in this first month. I continued to monitor food amounts each month as directed by their Decision Making Matrix, but it was shocking to start off the program with the first serious paunch I'd ever carried.

MONTH TWO AND A HALF
It was in this month that I strained my back doing one of the lifts and had to take a couple weeks off and start using a lifting belt to continue.Read more ›
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5.0 out of 5 starsExtremely Solid Workout and Nutritional Information!
By GC on June 24, 2007
Format: Paperback
This is my first review on Amazon, and the only reason I decided to write one on this product was because of how excellent it turned out to be, and because some of the negative reviews that I read might scare some people away from a geniunely useful book.

I've owned it for about two years now, but I've been working out for a lot longer than that for my high school and college athletic careers, with very little to show for it. S2B has dramatically changed the way that I work out-the frequency, the types of exercises, and the volume I incorporate in my workouts. On this program, I went from 6'2 170 pounds to 6'2 195 pounds in about a year on this program, and got vastly more strong. I now do reps with weight that I used to be unable to lift once.

I've seen a few reviews that claim that they have gotten very fat etc. from employing the nutritional advice advocated in the book. There are a number of reasons why this might have happened, but the authors explicitly say that it is an outcome-based nutritional process that you update every two weeks. If you are gaining too much fat--then stop and adjust the diet! Perhaps some of the authors of these comments are not lifters in the true ectomorphic, high-metabolism "hard-gainer" mold or they did not perform the workouts with the proper intensity. I know that if you use the nutrient partitioning/timing that Dr. Berardi recommends, and you eat a lot of nutritious food (aka load up on salads, very lean beef, chicken, fruit) and perform the workouts just as they appear on a consistent basis with hard effort, you will put on muscle and while it is impossible not to put on a little fat with it, in most cases it is barely noticable.Read more ›
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5.0 out of 5 starsSkinny bodies are a thing of the past!
By Golden Pharaoh on May 8, 2005
Format: Paperback
Absolutely fantastic! The frustration over being an ectomorph is something that only the truely skinny can understand. I had just healed after two sessions at the gym that took me a week to recover. During that time, I reevaluated my weightlifting; what was I doing wrong? I had eaten good foods and trained at least 3 time a week with only a little definition to show for it. Then, I heard about this book. I ordered it not expecting much but, boy, was I wrong. The information in this book specifically directs its focus towards us skinny guys. The emphasis is on compound lifts in the body of the training program but they also use the first four weeks to level out your muscle groups to prevent injury and so you look more balanced (this cured my weak back muscles!).
A nice thing too is that the book devotes half of itself to nutrition. Other books will only give you exercises and have you go on your way which always leads you to thinking what you're doing wrong. They list out how you should eat and when; let it be known that this portion is a major lifestyle change.
I highly recommend this book to anyone who wants to improve their body. So what are you waiting for "skinny"? Get to work!
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3.0 out of 5 starsGood for beginners, but poorly organized
By J. Holton on July 26, 2013
Format: Paperback Verified Purchase
The strong points in this book are the custom "Phase I" corrective workouts, and the detailed nutritional menus. I have to say I like the information in this book, but I don't understand why the things were organized the way they were. For example, how you eat controls 80% of your gains, while how you lift is 20%. Why is part one the exercise information, and part two is the nutritional information? I would assume we need to learn how to eat before we get to lifting? You need to read part 2 really before you even start part 1.

Chapter 3 is the correct way to lift. However, as we learn in Chapter 6, we don't actually do any of these lifts in Phase I. Phase I is simply a "corrective phase," which prepares you for the big lifts. Shouldn't these lifts be learned when the time comes to do them?

Let's focus some more on chapter 6. After you do the self evaluation on page 76, it starts going into stretching on page 77. Huh? Seems to me the step after filling out the self evaluation is putting together a Phase I workout template like on page 93. Why is stretching in the middle? Then after the Phase I workout templates are the actual exercises you would be doing. I found putting together a Phase I workout rather confusing, and wish it would have been presented a bit clearer, but I did eventually figure it out and put something together.

Another complaint is that it seems to contain a good deal of fluff, perhaps to give the book length. This is very common in most books today. I'm certain many ideas could've been communicated much more succinctly. Sometimes I found myself reading the same points multiple times even though it had already been clearly communicated.

I was impressed with the nutrition portion of the book.Read more ›
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Most Recent Customer Reviews

1.0 out of 5 starsOne Star

The title is to general it is really focus on one type of body type

Published 1 month ago by Marquis Butler
5.0 out of 5 starsFive Stars

Great book fast shipping

Published 3 months ago by michael w
5.0 out of 5 starsbut I was still very happy with the results

I have never left an amazon review before. I found this book very helpful for both training and nutrition. Read more

Published 4 months ago by Amazon Customer
5.0 out of 5 starsThe title is a promise. "Scrawny to Brawny" is better than surgery.

This book for real and true changed my life.
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

Published 6 months ago by D&J
5.0 out of 5 starsNice book

Good reading

Published 6 months ago by D.P. Wallace
1.0 out of 5 starsOne Star

Too general of a book, and the information and exercise scince wasn't thorough enough.

Published 7 months ago by Amazon Customer
3.0 out of 5 starsOkay read, another book in the fitness category

Read the book in a day - very easy to read, laid back writing style for sure. Only giving 3 stars since the author mentions that "half the book devoted to nutrition" yet... Read more

Published 10 months ago by Frank Clements
5.0 out of 5 starsAMAZING

This book is literally the best $10 I've ever spent , I've been lifting weights for over 10 years and could never put on size and now I know why . Read more

Published 13 months ago by Cain
3.0 out of 5 starsS2B seems easy enough. Eat more

S2B seems easy enough. Eat more. Train less.

The thing is this- if you're already training, this will be an adjustment for you. Read more

Published 19 months ago by Nick
3.0 out of 5 starsChoose books over articles

Interesting one...
This book layed out the scientific argument for a more disciplined and focused approach to gaining muscle mass. Read more

Published 20 months ago by Amazon Customer

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