Pack On Muscle

Looking to improve your body?
Learn from the experts...
Save yourself all the time and effort trying to do it on your own

Imagine walking along the beach, your shirt off, biceps bulging, abs rock hard, the ladies checking you out.

Imagine having the strength to lift that heavy box. Or being the guy at the dinner table who can open that 'hard to open' ketchup bottle.

I am giving this course away for FREE! and you can access its whole contents below. I have sold many copies of this course in the past 7 years for $39.97

There really is no catch. You don't have to do anything. I have recovered my costs of generating this course, and I no longer have the time to run this site as a full-time business, and offer customer service. Instead of shutting the site down completely, I decided to 'give back' to everyday people looking to improve their bodies, and offer the course for free.

Ok, so onto your free access to the home study course... Click here to access the main page of the home study course

If we come across a good bodybuilding article, a new bodybuilding product, interesting bodybuilding news etc, we'll send it to your email box.

This is the Pack On Muscle sales page (prior to offering the Pack On Muscle Home Study Course for free) - Images and links to order the course have been removed.

Looking to improve your body?
Learn from the experts...
Save yourself all the time and effort trying to do it on your own

Imagine walking along the beach, your shirt off, biceps bulging, abs rock hard, the ladies checking you out.

Imagine having the strength to lift that heavy box. Or being the guy at the dinner table who can open that 'hard to open' ketchup bottle.

I (with the advice from natural bodybuilders) am going to show you how to achieve these things.

My name is Steven Williams, and 6 months ago I stopped doing weights. Sick and tired of reading useless books and magazines, and taking supplements that didn't give me the results I was looking for, I gave up. I couldn't handle putting in all my hard work at the gym, and getting minimal returns. (It was like going to work for a 12 hour shift and only being paid $5 - Who wouldn't quit their job if that's all they got? That's the way I felt like about my weight training)

A couple of months later, I woke up on a sunny Saturday morning, and it suddenly hit me right between the eyes. The people I had been listening to were 'eating' steroids like candy. I should have been listening to natural bodybuilders. I can't explain why it took me that long to realize it, but I'm just happy I finally worked it out.

You see, one of my greatest mistakes was following workouts that were used by steroid users. I read heaps of articles about my favorite bodybuilders, I followed their heavy workout programs, I spent hours in the gym and I expected to get really big.

Today, I realize that I didn't get big, because guys that are "enhanced" with alternative medication (steroids) can train harder, train longer and eat nearly anything they want and still get great results.

With my newfound enthusiasm, on that Saturday morning, I went searching for natural bodybuilding information. I looked at many sources and bit by bit I started to piece the puzzle together. After several months I had developed my own diets and training routines. From the advice of guys that don't take steroids and other illegal drugs,
I created a successful program and I am experiencing incredible results. I'm only early into my new program and I can see dramatic changes in my body.

I know your wondering what information I'm using to transform my body. Read on... I'm going to explain what I was doing wrong, and explain the right way to do things.

One of my problems was maintaining regular sleeping patterns. One night I would stay up late and get little sleep, the next night I would sleep too long, to make up for the night before. This was a vicious circle that was very difficult to escape. It had a bad effect on my training and proper eating.

You see, sleeping is an important part of training. Without enough sleep you will not be growing as much as you would with enough sleep. This is because:

- When you don't have enough sleep, you feel tired and as a result cannot effectively weight train.

You must not sleep too long either. This will end up making you feel tired and lethargic. Also remember the longer you sleep, the longer your body goes without food (which is a bad thing for gaining mass).

This area was my biggest problem. I was doing my training religiously, but what I failed to realise was that without proper eating and nutrition all my effort in the gym was wasted. I wasn't eating enough protein, I didn't have pre and post workout meals, I didn't eat for long periods of time (sleeping for 12 hours in a row, didn't help). Basically I was doing everything wrong in this area!

To gain mass, you must eat and eat more. You must put more calories into your body than you burn.

You should have 6 meals a day, approximately every 3 hours. By eating more regularly, you are giving your body a constant flow of nutrients and energy it needs to grow. Also when you eat smaller, more regular meals you are ensuring that you don't store excess calories (which will turn into fat).

The 6 meals a day still applies if your goal is to lose weight. The only difference between gaining and losing weight, is the amount of calories consumed.

To find out how many calories is enough for you to gain mass, take your bodyweight (in lbs.) and multiply it by 20. For example, someone who weighs 160 lbs. will need to take in something in the area of 3200 calories per day to gain mass at a decent rate.

To develop an amazing body, you must eat protein. Only protein can build muscle tissue. If you don't eat enough protein you can forget about packing on muscle.

I think that I've sunk so much money into my local supplement store, that I've sent all the employees children through college. Everywhere you turn today you can find some company claiming they have a supplement that will do magic to your body. The truth is, that most supplements out there are not going to work for you. There are many low rank supplement companies out in the world that, with good marketing skills, can sell you something that will do you absolutely no good.

Somewhere in the middle of the hype, there are some good products, you just need to know where to look. Two supplements that I often see recommended are:

Whey Protein - This is one of the best sources of protein and can be found in Meal Replacement Powders (MRP). MRP's are a quick, convenient replacement for meals. They are easier to consume than real food (you drink them) and they help you meet your daily protein needs.

Creatine - Although there are critics of this supplement, there is strong support from many natural bodybuilders. The stated benefits of creatine include increased strength and muscle endurance.

Do remember that if you take supplements, they are not a substitute for proper nutrition and training. If you eat junk food and workout poorly, don't expect supplements alone to give you a great body.

When I first started weights, I made my own fat loss program and I made plenty of mistakes. I was only eating 3 meals a day, and I wasn't eating low calorie foods (I thought I was eating low fat foods, but it turns out, the food labels I was reading were deceiving me). Also in my attempt to lose weight, I hit the sauna everyday to sweat the fat off my body. After 6 weeks, I ended up losing plenty of body weight, but nearly all of it was from muscle. I ended up having really skinny arms - my biceps muscles practically disappeared, while my chest and stomach stayed the same. Actually, I think these areas got flabbier.

You should have 6 small nutritious meals a day, approximately every 3 hours. Frequent meals even out your blood sugar. If you eat three very large meals, each one will cause a major insulin spike, which will cause your body to store excess calories (which will turn into fat).

Phrases and words do not always connote what you may think they mean. This is clearly evident in the FDA's restrictions and regulations on food labels that were established under the Food Nutrition Labeling Act. Despite being initiated in 1994, many consumers and bodybuilders have not come to a complete understanding of food labeling terminology. There is a list of terms used by many food distributors to mask the face value and nutritional value of their foods. For example Less fat means 25% or less fat than the comparison food. (It doesn't mean much, if the comparison food is chock-full of fat) Low fat means 3 grams or less of fat per serving. (It's not too healthy, if that chocolate biscuit your eating is only 6 grams)

Don't believe the myth, that the more you sweat during exercise, the more fat you lose. The harder you work out, the more calories you'll burn within a given period and thus the more fat you stand to lose. But how much you sweat does not necessarily reflect how hard you're working. Some people tend to sweat profusely due to heavy body weight, poor conditioning, or heredity. And everyone sweats more in hot, dry weather or dense clothing than in cool, humid weather or porous clothing. (You may feel as if you're sweating more in humid weather; but that's because moist air slows the evaporation of sweat.)

Exercising in extremely hot weather or in a plastic "weight loss" suit will indeed make you sweat heavily and lose weight immediately. But that lost weight is almost entirely water; the pounds will return when you replenish your fluids by drinking after the workout. Further, you could develop heat exhaustion if you push yourself too hard in extreme heat or in plastic clothes - these type of clothes prevent sweat from evaporating and, in turn, cooling you off.

Losing fat and losing weight are different things. You can lose weight dramatically and still have a high body fat percentage, because most of the weight you lost came from muscle. (The right combination of protein and carbohydrates will ensure you lose fat and not muscle)

Another thing I didn't do. Well I did drink - I had plenty of alcohol and soft drinks, but this wasn't the right stuff to drink. Water was never on my list of drinks, and thinking back I was crazy not to drink it.

Most natural (and steroid using) bodybuilders can't speak highly enough of water.

The body retains water in tissue for the future. If it's getting water when it needs to, it won't store as much water, because it knows it will continue to be supplied with water. If you don't drink enough, you will likely store more water and look bloated.

Water helps with the digestive, absorptive, circulatory, and excretory functions.

When you are working out, drink some water. This will ensure you don't become dehydrated.

You may have heard that you should drink 8 glasses of water a day. This recommendation is for the 'normal person'. If you are doing weights, you need to drink more than this. An active, athletic person needs to drink approximately 2/3 ounce per pound of body weight.

Sports drinks contain two main ingredients that are theoretically beneficial for exercisers: Sodium, which helps the body retain water, and sugar, which the body burns for energy. But very few people exercise hard enough to sweat away enough sodium or to use up their carbohydrate reserves, which the body converts to sugar. You'd have to jog for at least two hours, for example, before your carbohydrate stores would start to run low. So unless you're doing a marathon or other exhaustive exercise, plain water is all you need.

I wasted at least $10 bucks a week on these. Whenever I finished my run I bought a bottle and sculled it down, thinking it was helping me. Don't make the mistake I did. Save yourself an extra few dollars a week and put it towards a gym membership.

This is the area I thought I was an expert in - I knew how to perform all the different exercises. What I didn't know was, that I was staying in the gym too long, and I should have been using free weights, instead of machines. (A school gym teacher once told me machines are the best to use. I foolishly followed his recommendation for a long time)

If you are a beginner, your workouts should last no more than an hour. After this time period your body will most likely enter catabolism and start to break down muscle tissue to be used for energy.

Free weights (dumbbells and barbells, weights that aren't connected to a track or locked in a position) should be used whenever possible. You will get your best gains from free weights because machines help you support the weight. When using free weights, your body has to support and stabilize all the weight and this results in more muscle growth. I should point out, that sometimes machines are necessary, because you can't get full development of some body parts without them.

You need to train all areas of your body. I often neglected body parts like the legs and back. If you don't train all body parts, in the long run you will look silly. Sure you may have huge arms, but if you've got a small chest and back you won't impress many ladies, when you take off your shirt at the beach.

The wider and rounder your shoulders (deltoids) and traps are, the more your upper body appears much bigger than it actually is, and the smaller your waist looks, giving your body a "V" taper.

The chest is perhaps the most widely sought after aspect of the human physique. That's why no matter what gym you go to, I can almost guarantee that there is someone at any given time performing bench presses.

When fully developed into thick, wide slabs of muscle, the back can make your entire upper body look simply huge and very intimidating.

The arms are a symbol of muscle and power. When girls ask you to show your muscles, this is the part that you flex for them.

The legs are the most powerful muscles on the human body. You must work on them so they match your nicely built upper body.

Do Ab Machines and Belts Work? This story by a teen bodybuilder, will show why the answer is NO!

Let me start off by saying that I did not buy into this "fad", my Mom did. After seeing tons of advertisements, commercials, and seeing them in stores, some people get the idea that they work just as good as they say. I know my mother did. Anyways, long story short, after buying one she quickly became tired of it, and dropped the belt and went on with her life.

I decided that I would not let money go to waste. I would write in a journal how it really worked for me, and how it feels and my views on it.

The name of the belt will remain unnamed. I regulated the food I ate, just to get that out of the way before we start.

I started off by watching the long boring video that was included with the belt. I read the handbook that came along with it. All this was done, so I did exactly what they said, so that I would get "great results".

I applied that belt over my abs. The instant you turn it on, there is this very annoying feeling. The only word I can come up with is that it felt like my abs were being electrocuted. As lame as that explanation may be, it's the only one I can come up with. So I turn it off, look at it closely, and come up with the conclusion that what I felt is normal with the product.

I put it on, for 15 minutes. During the 15 minutes, it feels very annoying. They stated that you could put it on and go on about your day. While it was on, my body was being jerked around by that electricity. If I were to have this on and walk around, I would not look normal, as if I had some kind of disease. So I sat down and played some music, and worked on the computer. All this time I am trying to write a paper for school. I find it impossible to do so, because I keep missing the keys on the keyboard, as if someone kept pushing you when you were about to type each and every word.

After my 15 minutes were up, I took of the belt and I was truly amazed at what I found. My abs felt like I just did nothing for 15 minutes. Every time I work my abs, I feel the work I have done. With this belt, I felt nothing. I decide that I will go on with the process, and that it may be just a part of how it works.

I felt no soreness this morning; I usually do when I do my abs. Again, I felt that it was part of the process. I placed the belt in the exact same place. To make sure it was in the same place I had marked the center of the area with a marker (as bad as it may sound, I still did it). This was so that I get the same effect every time I did the "workout". I turn on the belt to the same setting, and let it go again for 15 minutes, again, same "workout" every time.

I find that I cannot get used to the feeling of the belt. Some things you can get used to, I don't see how I can get used to this. I go about my business while having the belt on, keeping a close eye to my watch. I take it off, and again felt nothing.

No progress, I miss my Ab workouts. But I must go on, for the sack of science. The Ab belt is still annoying as ever. I have decided that this will be my last week.

Having had no success with the belt, I decided to place it away. The belt like most other things you see on TV, are never as good as they say.

I will have to say that electronic Ab products do not work as good as they say, in my opinion they don't work at all. I have been to the chiropractor before, and there they have muscle stimulators. These products are meant for relieving muscles. Ab belts follow the same exact method, release electricity into the muscle to make it contract. Except they twist words, and say that it will tone and build muscles.

If you learn just a few things from this site, I hope you take the advice from this article with you. Ab machines and gadgets don't work. I included the article on this site, because I don't want to see you throw away $50, $100, or more on things that don't work.

Rest, drink water, eat properly and train effectively. To pack on muscle and look awesome, you must do all these things and do them regularly. Now you don't have to torture yourself to meet these goals. Include in your diet, healthy foods you enjoy. Do weight exercises you like doing. You need to create a program you enjoy, otherwise you will end up resenting it, and quitting altogether.

Also note, that if you have a "cheat day" and eat pizza, ice cream and drink beer, you're not suddenly going to get fat. Or if you have a big night out and only have a few hours sleep, you're not suddenly going to lose all your strength. However, you can't do these things all the time. If you really want to pack on muscle and look incredible, you have to follow your plan consistently. You can't miss a meal or a workout, just because you don't feel like it.

By following the principles (rest, drink water, eat properly and train effectively) consistently, I started seeing results within a couple of weeks.

After I started seeing my muscles grow so quickly, I thought to myself, if it's taken me over 4 years to understand how to achieve a great body, surely beginners are making the same mistakes I made. Someone should make a course that actually teaches all the aspects of building your body.

You see, I've personally bought many bodybuilding books and they failed to teach me everything I wanted to know. Some books taught me about weights, but not about fat loss. Others told me about fat loss, but not about mass building diets. Worst of all, some books didn't teach me anything. I'm very concerned about some books selling on the Internet these days. I'm not going to say the name of the books, because I might be sued for defamation. But I will say this - these books are absolutely useless! They offer advice that you could never use in reality.

So, I had this idea to create a course that would teach a beginner everything they needed to know about packing on muscle, increasing strength and reducing unwanted body fat. Well... I had my great idea. The problem was, that I'm not a very good writer (I failed English at high school), and I couldn't teach if my life depended on it.

After thinking all night about how to solve my problem, it occurred to me: I had looked for guidance from natural bodybuilders, when I wanted to develop my own body. I'll look for their guidance again. I'll get their advice and give it to you, so you can transform your body. My problem was solved! The next day, I turned to many, many natural bodybuilders and asked them for tips, tricks, advice and articles - basically anything that would teach a beginner, all the aspects of building their body.

I got a huge response and I was ecstatic, but I have to tell you, it wasn't easy reading though hundreds and hundreds of pages of information that they submitted to me. Some of the articles were very poorly written (I could have done a better job), while some of the articles were well written, but didn't offer enough useful information. Some of the articles were well written and offered great information - but they didn't make the cut. I was looking for excellent information. After many hours and many late nights going over all the information (I know, I know, I should have been sleeping), I finally handpicked a number of high quality articles that are easy to read and understand. I combined these articles together and Pack On Muscle Home Study Course was created.

Whether your totally new to weights, or you've been trying for years to develop a great body and it just hasn't happened, Pack On Muscle is for you.

I e-mailed past customers of Pack On Muscle, and asked them what results they have achieved, and what their opinion was of the course. Here's a couple of the reply's I got:

Hi there Steve, here's how I progressed.

I bought the Pack On Muscle package around the beginning of 2003. It's now summer 2003. I didn't start the program at first, because I was sceptical. So I wanted to finish my first program. No major results. So I started the Pack On Muscle program about April 2003 starting with changing my eating habits courtesy of the menus and recipes in the package. My energy sky rocketed and I noticed that I was losing a lot of fat and getting leaner. Also during this time I started a weight routine. Courtesy of some of your clients' programs, I followed a program that helped me pack on muscle yet lose body fat. A great combination for me, since at first I weight 160, now I weigh 170 but with more muscle mass and less body fat. I'm not a tall guy to begin with, just 5'7, but my goal in the beginning was to reduce my body fat and build more muscle. With Pack On Muscle, within the span of 2 or so months, I think I achieved my goal thus far. And I'm still going to keep at it.

Thanks again,

Charlie
Texas, USA

Hey Steve, you sent me an E-mail that regarded the Pack On Muscle Guide and yes I would like to comment on the guide. The guide which I bought off of you was one of the best things that I had ever bought at such a reasonable price. The greatest thing which I had accomplished from the guide was weight gaining.

When I had originally bought the guide, I weighed 152 pounds at the age of 16. Now, since following your meal plans and exercising 5 days a week, I have gained 27 healthy pounds of muscular weight and still rising. I am a very competitive athlete(hockey) and this guide helped me to gain not only body weight, but showed me much useful exercises and training routines to improve my endurance and strength, essential necessities for hockey. I would recommend this guide to anybody who is serious about getting in shape and for athletes looking for that extra edge. This is the best guide that you could buy off of the net. Period.

Thanks Steve,

Rob Sells
Ontario, Canada

Hey Steve,

I'm extremely happy with the course I purchased off you. I only started seriously getting into weight training in January 2003, and was pretty daunted by all the "experts" telling me what to do and what not to do. I was given a training program by the personal trainers at the gym I go to which I was happy with but I didn't want to have to rely on asking someone all the time about what I should do. I decided to start reading everything I could about nutrition, training and supplements and began to get a basic understanding to keep my head above water so to speak.

But I was still a little confused about some bits and pieces, around this time I found your website. I'll admit I was sceptical of it at first, but considering how cheap the program was I figured I didn't have much to lose. The thing that grabbed my attention most was that it was the natural body builder's way. I soon realised as I read through the program that all the information was consistent with the things I had already learned.

The training programs and the WebPages with diagrams on the different muscle groups and the little videos of the correct way to do the exercises were extremely helpful and enabled me to design a program to suit my needs. It not only showed me the different types of workouts, but also showed me exactly what muscle I was working.

The nutrition aspect of it was also great, it was the area I was having the most trouble with. I personally found that working out what were the right things to eat and when was harder than the training part. But the information on foods and recipes cleared up allot of things for me and once again enabled me to design a diet that would give my body the fuel I need to build muscle and minimize the fat gains while bulking and when its time retain muscle and minimize fat whilst cutting.

So over all the program is great, it helped me out immensely. I don't use a scale or tape measure at this stage, I just go by the mirror as it never lies. I've put on alot of muscle and have had alot of flattering comments from people about the changes to my body. I've even had a friends brother ask if he can come to the gym with me so I can show him what to and give him some tips.

Forgive me for this being so long, but thanks once again. I won't hesitate recommending your website and program to anyone.

Sincerely,

Steve
NSW, Australia

Mr. Steven Williams,

Thanks for the email.

I want to thank you for offering pack on muscle to the public. It has made an impact on my life.

My weight is still the same, 76kg. My chest area has vastly improved, more bulky, that my close friends have noticed. My legs have been always the same, 32 inch thighs, but they are more rock solid. I do not want to lose speed or flexibility in my training. I aim for mid-section stomach strenght and wider shoulders. My arms are slightly stronger but I have to keep it up to maintain this. Losing weight showed more muscle and with training have added more than 2 inches.

Overall the pack on muscle is informative and good advice and honest.

Thanks

Jacques
Quebec City, Canada

I had purchased the pack on muscle course about 5 months ago and after reading all the info (there is alot there), i put together my workouts and diet around the info
provided. i have always had the dream of becoming a bodybuilder and thanks to this course, i would say i am truely on the way.

When i started i was 130kgs and had no muscle tone at all, after the five months of
weight traing and diet plus cardio, i am starting to resemble the body im trying to
become. I now way 115kgs and have a fair bit of muscle tone. My arms have grown 1 inch and are starting to peek, my shoulders have 3 clear deltoids, my chest has lifted, traps have followed and my legs are seperating. I can not tell you how good the info is in this course, it just has to be read!

The course has not done all this by itself, alot of hard work has been put in, iron has been challenged time and time again and cardio pain has been felt. But this course is my most potent tool...

Thanks guys for the info, and i look forward for more gains to come.

Yours, Wanna get bigger!
USA

As somebody who is trying to get into shape to be a pro wrestler, I found that Pack On Muscle gave me what I needed to focus on (the basics) to achieve the total workout. I mostly used it to train for a 60 mile hike that I did with my dad, and am just now getting around to arms and chest, but I have noticed a lot of improvement. Just last week I got to the point where I'm maxing out some of the leg and back machines, so I know something I'm doing is right. I love your product and use it as a reference tool when I'm learning a new routine.

Andrew
Tennessee, USA

You realize that with all the time and costs involved in making a course like this, I can't give it to you for free.

You also realize that if you asked someone like Jon Huston or Lance Sganzini (2 of the guys that have contributed to this course) for just an hour of training it would cost you at the minimum $40. If you work out 3 times a week, that's $120 a week. $6,240 a year!

Remember you don't just get this course for a week or a year. You can keep it for life. The fact is, the information in this course will still apply 5 years from now, 10 years from now, even 20 years from now.

Well, it's your lucky day... I'm not going to charge you anywhere near that amount or even the cost of an hour with a personal trainer. In fact, your total investment for the whole Home Study Course is just $39.97.

Well, it's really quite simple. Since you'll be downloading the course directly from the Internet I have no inventory and no fulfillment costs. This way I can pass along my cost savings to you. So you win and I win.

Don't worry about downloading the course - it's easy. I asked my grandfather to download the course. He just followed the instructions and he had no problems. (Windows users can download the course in eBook form. MAC users can access the course by downloading a html version. You don't need any special software to read the course)

The great thing about downloading the course from the internet is after you order, you will be given instant access to an eBook copy to view on your computer or print yourself. There's no need to wait 2-6 weeks for delivery.

When you order the Home Study Course, I'm going to give you the following bonus:

I personally guarantee that if you follow the advice given by the bodybuilding gurus, and make an honest effort to use their information, you'll build muscle, feel more energetic, more fit, more in shape and you will look better. You've got a full 30 days to prove to yourself that the advice in this course really does work. But if you aren't 100% satisfied, let me know and I'll issue you an immediate, no-hassle refund. Plus, the free bonus gifts are yours to keep regardless, just for your trouble.

Is that fair or what?

That means you can read the whole course for 30 days at my risk, and use it to create your own training routine and diet or you can use one of the bodybuilders pre-set routines and diet. If you don't produce results from using the information, I honestly want you to ask for your money back. And I'll let you keep the free bonus gifts as my way of thanking you for giving the course a try.

There is absolutely no risk, whatsoever on your part. The burden to deliver is entirely on me. If you don't produce results from using the course then you get all your money back.

Will you really look and feel any better if you don't purchase this course. Close your eyes for a few seconds and imagine where will you be in 6 months time. Will you still have a small body or a fat body? Will you still be stuck with workout routines that aren't giving you the results you want? Will you still be guessing what the right foods are to eat? Will you still feel unfit and unhealthy and embarrassed to wear anything but loose fitting clothes? (ie. Will you look and feel like I was)

Or will you have muscle mass packed on your body, arms you'd be proud to flex, ripped abs to show off on the beach and a chest and back that normal guys could only dream of. Will you be feeling fit, healthy, active and ready to take on the world with your new body? (ie. Will you look and feel like I do now)

Why waste years like I did? I'm giving you insider access to advice from natural bodybuilders, that know what they are talking about. You have the opportunity to learn from guys that have been there and done it - They know the best way to train and the best diets to follow.

P.S. Just think! You'll never again wonder what workouts to follow, or what to eat. Now, you can get access to a course that practically builds your body for you. You simply follow the advice given and you'll maximise muscle growth and fat loss!