The #1 Factor To Build Muscle(free gift included)

Question: Please identify the number one training mistake that would be preventing individuals from achieving maximal muscle gains

Answer Well, we all know “the guy” in the gym that throws a ton of weight on the bar and moves it with terrible form and looks like hes going to hurt himself. He is the root of many of our jokes, and definitely gets a lot of sideways looks from the patrons of the gym.
We’ve all asked ourselves “WHAT is he trying to do?” Chances are, he has no clue. He comes in the gym everyday and does the
Exact same thing week in and week out because he really has NO IDEA what he is trying to do. Therein lies the problem!

Guess what, more likely than not, you have all been guilty of doing this too at some point in your life (whether you care to admit it or not).

The first thing you need to do is identify your desired goal. If your goal is to build muscle, then you have come to the right place and you should take a minute listen up.

The one and ONLY most important factor that you need to consider when it comes to your quest to build muscle, is TENSION. (more on that in a minute..)

We have all heard people speak about mind-muscle connection, or that you’ve got to really “squeeze” a muscle to make it grow. I don’t know about you, but for most people this is a really hard concept to figure out. Those of us that “get” what it means, still really have a difficult time putting it to action.

The good news is, this is quite a simple concept and I will show you how to apply it to building your muscles literally TWICE as fast.

Here is what you need to know:
Muscles communicate in terms of tension. They have absolutely NO idea how much weight youre lifting. They only know how much tension or torque is going through them.

What if I told you there was a way to perform more or less ANY exercise so that you could FEEL it EXACTLY where youre supposed to feel it, AND increase muscular tension with LESS weight to get results TWICE as fast in half the time. Sounds pretty cool, right? I’ll explain.

YOU can control exactly how much tension or torque that goes through a muscle you are working at ANY point in the workout.

You have complete control over HOW HARD you squeeze, HOW LONG you work, and most importantly EXACTLY WHERE you squeeze and contract.

You can selectively train EXACTLY the muscle youre supposed to be and not train anything that you don’t want to be.

Every guy out there knows what im talking about. We've all don’t bench presses and got NO pump in our chests but our delts and tris were cooked! No more, gents!

I would like to take this moment to introduce to you the revolutionary muscle building technique called INTENTION!

The way I describe intention to people I encounter that are unfamiliar with it is this:

“Intention is the CONSCIOUS INTENT to create TENSION in the muscle”

I know, I know, sounds a little hokey. BUT the fact of the matter is that this is BY FAR the best way to ensure you are maintain tension on the working muscle.

The number one most highly correlated factor with building muscle is “TIME UNDER TENSION”. The longer you can keep tension directly on a muscle, the more you control the rate at which that muscle grows.

You can do a bench press all day long, and if there is not tension in the pecs, you WILL NOT build pecs. Why is it that some people can build great chests while bench pressing while others cant? Because some peoples “genetics” all them to
thoughtlessly keep a greater amount of tension in that muscle!

We now have the ability to do this consciously. The best part is, IT'S EASY!!

INTENTION in action.

The most simple example of intention exists on the bench press. Grab on the bar in front of you, just like you would on a bench press. You can use any stable surface for this example. I will use the edge of my desk. I grab the edge of my desk about equally as wide as I would on a bench press. Hold on firmly, and without letting your hands move from that
position, “shove” them toward each other. What happened? Your chest contracted didn’t it?

Now imagine doing this exact thing through a range of motion, like in a bench press.

WOW! You just created continuous tension in the EXACT muscle you wanted to! Pretty cool right!?



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By Alex.M

Customize your own fat loss diet

Its time for enlistment for Army. My "hard earn muscle"!!. You cant control the outcome, you can only control the behavior. I will do what i can do. But will still make an effort to post every now and then. Even though is 2 years of Army life but im not gonna waste it. I will make use of  free time to learn new things. No Excuses!

Anyway, i will show you the rules you need to follow in order to be successful in the gym.This Same mindset can be apply out of the gym.

1) You need to adjust your mind set
  Most people get started without even having the will to succeed. To me the psychological  part is the most important of all. It is not actually that hard to diet down as long as you have a goal in mind. That goal got to be strong enough for you to stay focus . If you dont not , find one!

2) Consistency. I see alot of people saying  wanting to do this and that . But they are not consistent. You got to aim for 90% compliancy. For example if you have 42 meals a week, 90% of it(38 meals) got to be perfect. Remember you are what you eat.

3)Going to the battle field without a plan. Most people in the gym have no freaking ideas what they are doing. .If you fail to plan, you plan to fail. Have a notebook, write down what you should be doing in the gym instead of wandering around.

4) Measuring your result. Most people just hope miracle happens . If your not measuring your progress ,you will have no idea where you go wrong.If you are not seeing improvement you should look back and ask yourself whats wrong. If what your doing were already right then ask yourself this,why are you not getting any result. "Whats measure can be manage".

5)Never back down!  Never ever ever give up on yourself. If you did ,thats it. You dont stop when your tired, you stop when your done crossing the finishing line with your hand held victorious .  Trust me, you will eventually get there.


Your diet plan,

1) Protein with every meal
2)1 grams of protein per pound of bodyweight(lbs)
3)no fats for pre and post workout.
4)Avoid  the most deadly combination , Fats and Carbs. Its either Protein + fats or Protein + carb.
Insulin+fatty acid in blood stream = fat gain
5)Protein and fat combination 45mins before your bed time and minimize your carb intake to maximize Growth Hormone level.


You should start from 14 calories per pound of body weight . So if your 200 lbs then you should be taking 200x14= 2800 calories everyday. This should be your starting point. This is just a numeric number. You will never know how much you should eat until you put it into action and measuring your result.


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By Alex Mok

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Alex Mok