Listen, if you’re one of my American friends and off to a 4th of July BBQ wishing you had a little more muscle to show off, then please, don’t worry.

(Or if you live anywhere else in the world and have the same problem, then please, print this out.)

We’re going to fix your muscle building situation ASAP.

All it takes is this simple 3-step blueprint.

Step #1 – Follow A Simple Nutrition Plan

You need to eat more. Take a look at your current total calories and start by adding 300-500 calories per day, preferably to your last meal before training and to your immediately-after training food intake.

You don’t need any fancy supplements, especially those crazy high-sugar weight gainers.

A whey protein powder will help, but they are generally all the same except for taste. I like this one from Prograde.

Research shows that you only need 20 grams of whey protein right after training. Your muscles can only use so much, the rest just gets used as energy.

It’s like this…

Imagine a box factory that can only put together 100 boxes per day, but the cardboard company delivers enough material for 300 boxes.

That extra material just ends up sitting outside in the rain and gets ruined and goes to waste.

That’s the same situation in your body. If your muscles can only use 20 grams of protein after training, then there’s no point in giving it 50 grams.

As for other supplements, creatine can help, but just buy the plain CHEAP powder. That’s the only kind that has been proven to work in REAL scientific studies.

In fact, one study, where I designed the workout, the group taking plain creatine achieved the greatest 8-week gains in lean mass ever recorded in a research study.

(For you science fiends, here’s the study: Creatine-dextrose and  protein-dextrose induce similar strength gains during training. Tarnopolsky MA, Parise G, Yardley NJ, Ballantyne CS, Olatinji S, Phillips SM. Med Sci Sports Exerc. 2001 Dec;33(12):2044-52.)

But there’s still one big issue…

99% of muscle-building workouts are making HUGE mistakes. Let me explain.

Back in 2002 one of my friends abandoned me.

We’ll call him Meathead Mike, because frankly, that’s what he
is and that’s his name.

And you should thank him, because he’s been the inspiration
for me to design my legendary Meatheads workouts.

But back to when he abandoned me…

Meathead Mike had been using my workouts since 1999, when I
was his Strength Coach for his rugby team. After graduating
college, he continued to use my workouts for several years.

Then one day…gone.

He went to the dark side.

Bodybuilding.

He was gone a long time. He went on a journey that was longer
than the one those hobbits went on in those Lord of the Rings
movies…probably filled with even weirder characters, too (if
you know anything about the bodybuilding world, you know what
I’m talking about).

Months went by, then years. Then one Thursday afternoon, back
in late summer of 2004, I was in an organic market when out
of the blue I received a phone call.

“Buddyyyy,” Meathead Mike greeted me, “I’m big, but beat up,
and training six days per week. I can’t handle this anymore.
I need a new workout, buddyyyyy. Can you hook me up?”

This is where 99% of muscle-building workouts go wrong. First,
the programs have you training too many days per week. That
leads to shoulder injuries, like the one I developed back
when I was an 18-year old bodybuilder.

If you bench on Monday, do back on Tuesday, Squat on Wednesday,
hit shoulders on Thursday, and then train your arms on Friday,
you are essentially stressing your shoulders FIVE days in a
row…and that’s a sure-fire way to end up with OVERUSE injuries.

There’s also too much focus on the front of the body (chest,
arms, front delts) and not enough on the back of the body
(upper back, rear delts, glutes, etc.).

Plus, combined with a busy work (and play) lifestyle, your
body just isn’t going to recover properly. You’re going to
get sick, you’ll be tired all the time, and you’ll be living
off Red Bull and coffee to get you through your days and nights.

The end results is injury and forced time off from the gym,
or worse, you’ll just quit training altogether.

99% of muscle building workouts go wrong with their training
frequency and volume.

The workouts you read about in magazines are even too much
for steroid-using 21-year olds.

It’s just too darn much.

So back to the Meathead Mike story…

At the time I had just started on a 1-year contract with the
magazine Maximum Fitness to create their monthly workouts.

The timing was perfect.

I could experiment on Meathead Mike and use the results to
create my monthly workouts for Maximum Fitness, a magazine
from a bodybuilding company that was trying to cater to the
Men’s Health demographic.

“Buddy,” I replied, “Happy to help. Email me your current
workout, your goals, and I’ll fix the problem.”

And that’s how the Meathead workout system began. Over the
next 24 months I perfected the system.

The SOLUTION is to train only 3-4 days per week. That was the
first change we made in Meathead Mike’s workout, and then we
fixed the exercises, the volume, and movement patterns.

That’s still the way I train people today.

For example, I have a personal coaching client that has the
goal of looking like Thor, from the Avengers movie. (He even
has the hair to go with it.)

This won’t be hard, and he’s simply using a 4 day per week
training system.

Just like in the TT Meatheads workouts you’ll get here

But hurry, the sale ends tonight, July 4th, at midnight.

This is the “sickest deal” ever, as Meathead Mike would say.

And the closest – and best – you can get to calling me up as
I’m out grocery shopping and asking me to write you a personal
muscle building program.

Get these workouts today before they triple in price

Don’t let the 99% of workout problems stop you from getting
the body you want this summer.

With all the money I just saved you on supplements, it’s a no-brainer to grab these workouts for just a few bucks.

Get the TT for Meatheads program here

Happy 4th to all my American friends,

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS – And a happy-belated Canada Day to all my fellow canucks.

Hope you had a great day and didn’t get slapped by a beaver tail.

Me and ol’ Bally the Dog just hung out on the farm, went for some walks, and I cooled off in his wading pool (that he won’t use because the water is too clean).

Alright, back tomorrow with training info.

Bally and I are Meatheads for life.

Join in the Meathead fun with these workouts

But hurry, the price triples once the July 4th fireworks go off.

Craig Ballantyne

Craig Ballantyne is the author of The Perfect Day Formula: How to Own the Day and Control Your Life. Craig has been a contributor to Men's Health magazine for over 17 years. Today he teaches his gift high-performing entrepreneurs how to squeeze more out of their days, increase their income, and make more quality time for their families in his Perfect Life Workshop and Work-Life Mastery programs. Craig used his own advice to overcome crippling anxiety attacks in 2006, and he'll teach you his 5 Pillars of Success so you can increase your income, decrease your work time, and live the life of your dreams. Learn more about Craig at craigballantyne.com