|Scrawny to Brawny
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A state-of-the-art weight-lifting and nutritional blueprint for "skinny" guys who want to pack on muscle. Let's face it, naturally skinny guys are at a distinct genetic disadvantage when it comes to building muscle mass. But with the proper advice, these "hardgainers" definitely can realize their fitness goals. In Scrawny to Brawny, the authors draw on their years of practical experience as private strength and nutrition coaches to provide hardgainers with:
* A progressive, state-of-the-art program that optimizes results with shorter, less frequent workouts that maximize compound exercises
* A unique, action-based perspective on nutrition that shows how to prepare quick muscle-building meals and snacks-and how to take advantage of several critical times in the day when muscle growth can be stimulated by food intake
* Vital information on how to identify and fix any weak links in their physiques that may be precursors to injury.
Designed not only for frustrated adult hardgainers but also - with its strong anti-steroid message-a terrific book for the large teen market, Scrawny to Brawny fills a significant gap in the weight-lifting arsenal.
- Information in King!!
Great book! Information within hits the bulls eye! I have been training for 14 years and if you want to get big the right way follow the Scrawny to Brawny guide! It works!
This book is for everyone!
- Great excercises - could use some better organization
I've been using this book as a "bible" for my workouts over the last several months and seen some great results. My weight lifting had always been limited to curls and bench and the like. This book introduces some great new exercises which, while akward at first, produce some real noticeble results for anyone who sticks with it.
I agree with the other post regarding the lack of work out sheets. I ended up making my own in Excel spreadsheets. (This was especially useful for the waves in Phase 3 where you lift 92%,95%,98% of max followed by 95%, 98%, 102%. I cite these percentages because the author neglects to.) Starting phase 1 is complicated by the author giving a wealth of excercises but not the criteria for translating the results of the postural assessment into a corrective workout. The two scenarios given do not provide enough insight into the descision tree used to make them.
The nutritional section is full of information. I found it unfortunate that the book was divided into two halves rather than organized by the phase of the program. Separating the meals from the workouts seems contrary to the authors' assertion of nutritions importance. I admit the volumes of food recommended turned me off as well and I haven't subscribed as heartily to those recommendations as I have the workouts. That being said, I regularly eat healthy (greens, tofu, and the like) and was not interested in becoming one of those no-neck muscle-heads. So I felt justified. If you drink soda and eat McDonalds with any frequency, I suggest you be more diligent.
Overall the book has so much information that it can at times be overwhelming. I had to re-read several sections and often found myself flipping between chapters to find points that should have been presented together. For example, the cardio recommendations for the phase are listed in the fifth chapter rather than with the chapters for those phases. Some cross references would help greatly. Even following the active warmups suggested, I felt there was a lack of substantial abdominal work. I would also suggest doing more than the recommended stretching as I found the rapid increase in muscle mass will definitly have a negative impact that needs to be counter-acted.
Overall, I great book. Highly recommended....more info
- Solid Advice + Easy to Understand = In Your Weightlifting Library
Here's what's in the book.
Five chapters on training for muscle, weightlifitng ideology, form, and the difficulties of bulking up for the skinny person.
Four specific training plans with elaborate detail on form and exercise selection as well as exercise alternatives.
Nine chapters on exercise nutrition, supplements, and a metabolic rate calculator (extremely handy, and despite the breadth of books I've read on the subject this is the first time I've found it).
In all this book is a tome of weightlifting knowledge. It is a back to basics, hard-hitting, text which discusses a very simple but effective way to add muscle to your frame. It's lack of true discussion on weightlifting ideology is its one drawback, but with all of the other information plugged into the book, including sections on form and weightlifting prep (again a hard item to find) it's a minimal oversight. Plus, their truly in-depth discussion on weightlifting nutrition make it feel like this is a two-for-one buy, and it really is. I've read books on exercise nutrition before, and while this simplifies the issue slightly for the reader's digestion (pardon the pun), it is as complete as most books on the market. Because of this section I'd rate this book as high as Stuart McRobert's Brawn.
If you're looking for a book that will help you add muscle to your frame, this is one of the best on the market. Highly recommended. Buy it, read it, practice it, and you will only be reaping the rewards in a few weeks....more info
- good and helpfull read
this book is very good if you are the type thats finding it difficult to build muscle mass. they go into deep detail but there are some flaws in the book but what book doesnt. i would recommend buying this book if you really are lost this book i think gives you more than a head start. ...more info
- Absolutely amazing!
When i bought this book, i did it hoping my money was well spent. And i must say my money was extremely well spent. The workouts are great, but the best part of this book is the second half, where we learn all about nutrition to gain muscle mass. I already knew i had to eat lots of food to gain mass, but i never ate quite enough. thanks to this book, i learnt how to calculate my caloric needs to gain muscle, and it worked very well. I already lifted heavy before reading the book, but still didn't see results. So after i made nutrition a big part of my program, i started seeing results, and very quickly. So if you want to learn what's wrong with your current weight lifting and eating mindset, purchase this book, you won't regret it....more info
- Incredible training and nutrition book
Scrawny to brawny is a comprehensive book on smart training and nutrition. It covers all bases of functional training, including finding weak points, flexibility, cardio, and lifting. Although slanted for those that have found it hard to build muscle mass, there is an incredible amount of information on nutrition that will be beneficial to anyone....more info
- Glad I Bought It - Great Book
This book has been a great help to me. I have in the past purchased other books that failed to live up to what they promised, but this book is different it really motivates by the way it is written and its honesty and the photos are terrific. Very important nutritional information is given and the work outs are not difficult to perform. The exercises actually take less time than my prior work out regime because now I'm doing the correct exercises for my body type.
Bill O....more info
- Some people are just stupid
I have this book and have read it. It is the best out there on the subject. Some people are posting reviews saying, "the author is giving people something for positive reviews." I think what he offered was a chapter from a future book he is writting. WHO CARES! He is asking people to honestly review his book because there are retards out there giving this book a 1 star. I haven't been given anything to write this review and I give this book a 5/5. It focueses on nutrition and good lifting habits. It is intelligent and well put together. It is even entertaining sometimes. It is the best collection of information on the subject.
For other reviewers who say, "no new information here, you could find it all on the web." Probably so. But I buy books like this so that I don't have to surf the web for 10 hours trying to figure out who is giving good information and who isn't. I also buy a 12$ book so I can not have to go through trial and error to find out which people are giving good advice. COME ON YOU IDIOTS. Its not like he is selling a 1,000$ book. People are saying buyer beware... of what! this is the best collection of good information on the subject out there by the best professional on nutrition. Stop being idiots and saying, "power lifting moves are dangerous or bad" We are talking about gaining muscle here. Thats like an NFL running back saying, Defensive line men and linebackers are scary. Good luck in the NFL fag. You can't take an attitude that power lifting is dangerous. It is dangerous if you don't know how to do it, BUT LEARN. hell, driving is dangerous if you don't know how to do it....more info
- Good information, sloppy organization
The information in the book is excellent. However, it's scattered around and difficult to sort out into an easy-to-follow plan. It's almost like a bunch of newspaper articles thrown together under general topic headings. That said, the information is really quite good, although eating the food in the plan is difficult without a cookbook to match it. I think everyone can agree that if you eat massive amounts of beef, chicken, eggs, veggies, fruits etc... then you can get big, but I don't know many guys (myself included) that can prepare these things to make them edible 365 days a year. Lifting is easy, following diet guidelines is harder, and preparing 3,000 calories worth of "clean" food that is edible is the hardest part by far, and that's where this book fell short for me.
For information: 4/5 stars.
For organization: 2/5 stars. (Fire the editor)...more info
- Well it is like the bulk up bible.........
In that it's got all the fundamentals that you need to know hidden away in there, but like the real bible you have to flip back and forth all over the place and have a couple of study aids at hand to make it workable. If you're already au-fait with gym terminology and how to make a variety of meals from specified quantities of lean meats and vegs, then honestly this book is all you need.
As it is pitched at people who've been battling with their frame for a while, I guess this is understandable. But if you're new to this business and are looking for a walk-you-through-it guide then, although this is a good start, keep looking, (unless you want to get the coaching programme* too).
Verdict: Great content, hobbled by the editing. If this book was reworked, it'd be worth a 5.
*$100 to you, sir...more info
- Scrawny To Brawny review
Finally a book for all us skinny guys out there to actually put on some muscle.Thoroughly enjoying the programme which contains good solid exercises,complete nutrition plan and pretty much all the info needed to start packing on the muscle.
It has also shed light on why I haven't put on much muscle from conventional programmes....more info
- Excellent book for anyone who struggles to put on muscle
This book deals more with how to diet in order to gain size rather than dealing with the exercise aspect. It does give some excellent routines, but more importantly it shows just how little you eat, even when you think you eat like a horse. I recommend this book to anyone who wants to put on weight, but struggles to do so....more info
- Whered all the good reviews come from all of a sudden?
Oh, this email the author sent out.. offering to send something in exchange for a good review. Shady.
I want to start this email off by posting something marginally disturbing. Below
is a recent review of our Scrawny to Brawny at Amazon.com.
"I regret buying this book. It is mainly for someone who can survive on
supplements or soup. Most of the routines and guidelines are very hard to do and
you would look silly doing them anywhere people are present! I do no recomend
Now, for any of you who actually read the book, you'd know that this reviewer is
likely on crack! Soup? Squats and bench presses are silly to do? Uhm, ok.
Heck, I wonder if this reviewer even read the book or has ever exercised in his
But, I guess everyone is titled to his or her own opinion.
So what's the point of me sending this ONE review to you?
Well, the point is that ignorance, unfortunately, speaks its opinion loud and
often while reason often keeps quite and shakes its head. And not only do
ignorant opinions like this lower the collective intelligence quotient of
mankind, they prevent others from getting any better.
Think about it - I've received thousands of emails from S2B readers telling me
how the S2B program changed their life. In fact, right now Im doing an interview
series with our S2B stars, individuals who put in the time, comittment, and
dedication necessary to reap outstanding results. So I know the program is one
of a kind. And I know that most of you reading this think so too.
But, when someone like you looks for info about the S2B book, the get to read our
friend's review above and may not pick up the book, even though they despirately
So here's how I'd like to combat this, with your help, of course:
I'd like you to get on the web and make your rational opinion heard. Post
something positive about the book at amazon.com, amazon.ca, one of the many
message boards online, etc.
And when you do, send me the link to your post. For doing me this favor, I'd
like to send you something. I'm working on a new book called Precision Nutrition
and although it's not yet finished, I'd like to send you a chapter from the book.
The chapter is all about individualizing your nutritional plan based on your body
and your goals. I know you'll love it!
So, make your voice heard - post something positive on the web, send the link to
me, and I'll send you that chapter.
And let me leave you with the words of Plato:
The price good men pay for indifference is to be ruled by evil men.
- A truely life-changing book
About a year ago I was preparing for a two week, trip to Hong Kong, which meant over 20 hours spent on a plane, among other free time. I was unhappy with where I was in my workouts, and since I was all of 5'10" and 140lbs, it seemed like a perfect fit for the kind of book I needed. Let me backtrack: Up until this book, I had worked out regularly for 7 years using various books and even two personal trainers, but I never got the results I was looking for. When I finally opened this book on the plane, it seemed to all fit together as to why I hadn't put on the muscle I had always hoped to. More importantly, I realized that I had basically wasted most of my time in the gym on isolation excersizes that were doing me little good. As good as the workout advice was, the nutrition section provided even more insight. I always reasoned that I ate healthy, and felt like I was eating a lot of food, so I figured I was doing everything right. After doing the calculations, I found out I needed to be eating a lot more calories. After two weeks and two long plane rides, with my feet back on the ground in the US, I was ready to put the program to the test.
Usually I would pick and choose the elements of a program that appealed to me, but better sense took over, and I followed this program to a T. Did I have to spend a lot more on groceries? Yes. Did I get some funny looks from extremely attractive girls in the gym while doing some of the warm-ups and corrective excersizes? Unfortunately, yes again. Thankfully though, I have gotten the last laugh, as I have put on over 30 lbs in the last year. I look and feel better than I ever have, and I would have never gotten there without the knowlege from this book. Just be prepared to buy some new clothes, your old ones will not fit for long......more info
- An impressive amount of knowledge
I was just flat out impressed at the scientific approach this book takes. From self measurements to determine what kind of exercises your body would respond best to, to alternative exercises due to injuries or difficulties, this is the most comprehensive exercise book I have read yet....more info
I would recommend this book to anyone trying to put on pounds of muscle. I have put on 15 pounds of solid muscle so far and I am just starting phase III. Mike and John give some very good advice and they know what they're talking about. Overall, this is a very interesting and informative book....more info
- Excellent Book - the onus is on the reader to do the work
This book takes years of research, thousands of hours of work and places it into one easy to read guide. It's a bargain! I've made noticable changes since beginning the program. That said, the onus is on the reader - Berardi and Mejia give you the information - you have to tailor the program to your own personal situation. The authors give you the raw materials to design a program, especially with regard to nutrition planning. But you have to sit down, read the book, maybe twice or three times, and lay out a plan. It's the only way to learn and will pay dividends. Well written, you won't need another book, whether you want to build mass or just feel better and healthier by weight training....more info
- Great book.
Thoroughly interesting read. I am myself a nutrition, exercise and health university student and have read several titles similar to this; but Scrawny to Brawny is by far the best I have read to date. Worth a purchase!...more info
- Great Book for all interested in fitness
As a personal fitness trainer, I can honestly say Scrawny to Brawny helped me formulate programs for many clients - even those who weren't "scrawny". Great book, great nutrition advice and of course excellent workout information. This is one of several Berardi books I'd recommend for anyone serious about their fitness....more info
- Living and growing proof this book works...
Like most ectomorphically challenged people, I've had a difficult time gaining weight all my life, and needed a change from my normal routine. Though I didn't completely sell-out to the recommended dieting, I used it as a general guideline for calorie/protein/carb intake. I followed the lifting routine almost exactly as described (though I skipped phase 1) with outstanding results. I've put on about 15 pounds in 7 weeks and increased my bench by 50 pounds (as I just discovered last night). It's an awesome feeling. This book is definitely worth the buy if you're serious about growing......more info
- Politics aside...
Politics aside, this book offers sound advice for people, who are 1)not getting results from traditional gym "common sense" and the plethera of exercise magazines on the rack that do not offer any evidence for their advice and site no sources, and 2)need a systemized, intentional approach to reaching their goals. As a skinny guy, who has never been able to gain weight effectively, this book offers the means to approach weight training with inteligence and focus. The simple approach of the "big 3" emphasizes the tapered down approach of Mejia and Berardi in that a person can get the maximum amount of gain without wasting energy on superfluous nonsensical exercises. And, I appreciate their focus on safety (you have to read through a number of pages on preparation and stretching before a weighted exercise is even mentioned, and you are told to do it only after 3 weeks of prepping the body). These guys are committed to giving people quality, supported information in a way that will maximize their success and keep them safe from injury....more info
- Very /informative
I thought this book draws a clear passage to gaining healthy weight. It's straight to the point and very readable. ...more info
- Great Book
well... i got this book fot a week now and i havnt started my program yet...
i was (so far ) taking all my tests for personal plan... and i really cant say i ever read like this before...
i did a lot of things in my life trying to improve my body shape... nothing happend yet..
1 thing i can deffenetly say about this book.
really got me motivated to start all again. this time with a helthier aproach...
they (the book writers) also got a web that u can sing on to if u would like to get more trainning routins
the book is covering a 4 month training program...
i would say that if u feel like a change in your life(even just mental) - BUY IT!...more info
- Beware of the good reviews below
The author of this book is bribing people to write good reviews by offering a free book to anyone who writes a good review. Don't fall for this fraud. If the book is really so great, the author wouldn't need to bribe people to write good reviews. Stay away! While you're at it, stay away from any other book written by Michael Mejia.
Also, the book calls for a 4500 calorie diet and nine substantive meals per day. Do you really think a normal person can tolerate nine meals and more than twice the recommended caloric intake? Think about it. ...more info
- Needs more info on food
I enjoyed reading the book and thought the science was convincing. I'm definitively a member of the book's target audience. The big problem is that it lacks information on food preparation after making food such an important part. I happen to be vegetarian so I'm at a total loss. But even if I ate meat, I would need a lot more direction on how to prepare these meals. Maybe they should include a cook book? (If you look at their sample meal plans, you'll notice that you pretty much eat the same food every day ... nobody can do that for more than a week!) Another concern: maybe it's true that you can't build muscles while doing cardio, but I doubt it. I just ran a marathon and I definitively put on muscle while training for it. Is it really a good idea to stop all but minimal cardio exercise???...more info
- Horrible book save your money
This book takes a very negative approach for the thin guy. avoid it and buy Arnold's bodybuilding book....more info
- From Scrawny to Fat?
Even though this book is written especially for those who find it difficult to gain muscle from their workout plans, it doesn't effectively address the main underlying problem for such individuals. And that problem most often lies in their workout plans, not in their diets. But the authors would have you believe that as long as do the same old conventional, low-intensity weight-lifting exercises that everyone has been doing for years, and then increasing your daily calorie intake to at least 4000 calories a day, your problem is pretty much solved, and you will go from scrawny to brawny. But actually, you're more likely to go from scrawny to fat that way, because consuming a lot more calories does not compensate for an ineffective workout plan. If you do gain weight from such a program, all it will do is put on more fat, not muscle.
For example, one reviewer here (who has submitted only one review total on amazon) claims that he put on 15 lbs in just 7 weeks from this plan.
Well, here was my reply to him:
"If you're an ectomorph and you actually did put on 15 lbs in 7 weeks, much of it was certainly fat, not muscle. And that would be no surprise, if you're following the advice in this book and eating 4,000 calories per day."
"No ectomorph is going to build 15 lbs of muscle in 7 weeks, even with the best workout plan. That would be comparable to building 56 lbs of muscle in a year, and nobody (unless you're on steroids) is going to build that much muscle in a year, even if you have the genetics to build muscle easily. The most muscle an ectomorph is likely to build is about 15 lbs per year, since muscle growth is a very slow process, and is vitually imperceptable on a daily basis. Putting on fat on daily basis is easy (if you eat enough), and that's something you can detect on a daily basis by weighing yourself each day. But muscle growth, no."
The fact is this: in order to build maximum muscle in minimum time, you need a workout plan that enables you to achieve "maximum intensity" for every weight-lifting exercise that you do. And to accomplish that, you need to have the right definition for intensity to begin with, which this book doesn't provide. Obviously, without that definition for intensity, you won't know which strategies work best to maximize the intensity of any exercise that you do. So it's not surprsing that the exercises in this book will actually prevent you from achieving maximum intensity, since they are not based upon the right definition for intensity to begin with. And if you don't generate maximum intensity, you will not obtain maximum results in minimum time, regardless of how many caloroes you consume; it's that simple. Unfortunately, no published book that I know of has ever revealed the right definition for intensity as it relates to strength-training; and that has always been the missing piece of the puzzle that has prevented so many people form building maximum muscle in minimum time.
The only book that I know of that provides you with the right definition for intensity (as it relates to strength-training) is a book that I wrote. And when I applied that definition for intensity to my workouts, that's when I really started putting on muscle at a pace that I could never achieve with conventional workout plans. But unfortunately, I've never had that book published.
So currently, the only workout plan that I know of that enables you to achieve maximum intensity, and build maximum muscle in minimum time, is that found in John Little's book, "Max Contraction Training".If you apply the principles in that book and eat just 2,400-2,600 calories per day (or even less), you will get muscle growth that is simply beyond the reach of conventional workout plans, such as the one found in this book, "Scrawny to Brawny".
- Made all the difference for my step-brother
Made all the difference for my step-brother. He was a skinny kid and thought he would never be able to put on muscle. I got Dr. Berardi's book for him and took him to my gym to help him get used to the workouts. The exercises aren't the usual useless ones that people do... that is why they work. Consider that most people at the gym still look about the same as when they started. Do you really want to do what they do? It has only been a few weeks and it has already made a HUGE difference for him. He had settled for just being a fast runner and staying fit, but never had any hope of gaining noticeable mass.
He is still the only one using some of the "hardcore" equipment at his gym, and is getting some wierd looks eating every three hours... but he is no longer getting the "chicken chest" jokes and with the added mass he no longer looks like a little kid. ...more info
- They consider 190 pound guys ectomorphs, that guy has 30 pounds on me
I am 6' 1", and I weigh 162 pounds. This is 12 pounds heavier than I weighed about six months ago when I made the decision actually to eat three meals a day, instead of forgetting breakfast and then getting around to lunch sometime around 2:30. I am not anorexic. I just forget to eat.
I decided to join the military about a year ago, at 28 years old, I figured it would be a good idea to get in better shape. I have always been very good at endurance sports, running, cycling, etc. And this book makes a case that my ectomorph body type is ideal for endurance, but that I should subvert something that I am good at, for something that in the end, I probably will not be good at. I am not sure if it is worth making the trade.
Let me first say, that I do find the book very useful, I have always been active, but I never did much with weights, and so I appreciate the well thought out weight programs with good pictures and instructions. The science is well reasoned. But the condescending and hating manner in which some of the information was presented was really annoying. I am looking to gain a few pounds, not 100 so I can finally be attractive to members of the opposite sex, and/or fill some void in my empty and pathetic life. The authors seem to miss no chance to denigrate the target audience for their thinner frame.
As I mentioned earlier the program insist that you limit all cardio workouts. I love running, swimming, biking. Without my 45 minutes on the stair stepper every couple of days, I feel sluggish. I understand the science that if you are looking to gain weight and vanity muscles, you should limit the number of calories you burn, but I would rather keep my sub six minute mile, than have to buy larger shirts.
This book is half about food. They make an excellent case for increasing your calorie intake and give excellent pointers on what to eat and when. My only problem is I have a job, family, and other interests besides eating. I am sure that if I followed this program exactly as outlined, I would gain a lot of weight and muscle. However, I just do not have the time, or the money. I would go bankrupt on grocery bills.
I give the above criticisms, but overall I like the book. I think the authors are condescending gym rats stuck back in time before people like Lance Armstrong made it possible for naturally lean and healthy men keep their chins high when they entered the weight area, but most naturally lean and healthy men don't know what they are doing in the weight area and could use a few pointers. Their suggestion to avoid isolation exercises and machines is brilliant; I have made significant gains by following their weight program, cutting time off my mile and increasing my number of pushups.
In addition, although I find the nutrition section crazy, I have instituted quite a few of their suggestions doubling my calorie intake, but that is still probably half of what they suggest.
I guess I would recommend the book, but take it with a grain of salt. There is no shame in being thin.
- Not just for the small guys...
While this book is marketed toward those who are, shall we say, 'hypertrophy impaired,' in no way is it exclusive to the ectomorph. The book begins with an excellent segment concerning muscle imbalances and flexibility issues AND THEN gives you an individualized routine to solve them! No other fitness manual on the market does this. This sort of personal attention and individualization is a consistent theme found in the S2B material.
For those uanware of Dr. Berardi and Mike Mejia's credentials, they are the leaders in their respective fields. The principles and methods they explore in this book are applicable to all individuals, irregardless of their body type. In particular, Dr. Berardi shows you how to develop solid nutritional habits and then empowers you, enabling you to adapt them to your goals. As the leader in sports nutrition, his work has thus far flown below the commercial radar. Reading this book will give you the secrets to achieving the body you want, without relying on nutritional voodoo or some crackpot diet plan.
The value in this book comes from the integrity and honesty of the authors. Not only are they incredible writers, but they put you in the driver's seat. They are incredibly honest, spelling out the optimal avenues for physique and performance progress, uncompromising in their delivery and never insulting the intelligence of their readers. Most importantly, for those who have played the diet and body composition game and always came up short, S2B is backed by real science. Science without an interest in commercial gain, but legitimate critical analysis.
If I had to pick one book to put in my library to serve as my bible for athletic, physique, or competitive goals, it would be Scrawny to Brawny. ...more info
- Putting on muscle becomes so easy
I worked out for around three years to no avail before finding this book. I just could not gain weight and thought I was eating a lot of calories. This book proved me wrong. It showed me the proper way to workout telling me really how important rest is. It also showed me to not be afraid of fats and gives great information on how to gain weight very easily and healthily. Personally I've put on twenty pounds of almost solid muscle and still have a couple weeks left on the program. I highly recommend this book to anyone that thinks he just cannot gain weight and wants to start filling out those shirts in his closet. ...more info
- If you've ever wanted to GET BIG FAST, nothing beats this!
SCRAWNY TO BRAWNY is a person's ULTIMATE MUSCLE BUILDING AND FAT LOSS GUIDE! This book answers all your questions about gaining muscle, getting stronger, and losing fat in the shortest amount of time possible. If you've every dreamed about having a body other people can't help but admire, this book is for you. The AUTHORS of SCRAWNY TO BRAWNY are WORLD RENOWNED EXPERTS who usually charge thousands of dollars for a single consultation! Don't miss out on your chance to receive their expertise at a fraction of the cost. ...more info
- Very pleased
I recently purchased and read the Scrawny to Brawny book. It is my nutritional bible. I have read countless articles about nutrition and the requirements needed to put on "good weight", but this book has finally given me one source with all the best concepts, including the most important concept of nutrient timing. I highly recommend this book.
- Priceless gem
I've been following John Berardi for several years now, trying his different nutritional programs, and I'd have to say Scrawny to Brawny is like the best-of Berardi. The program is not only geared toward helping you reach your goals, but helping you attain them in manner that is healthy. The meal plans and food choices are meant to help you pack on pure muscle with minimum fat gain while creating a healthier body for yourself as well. I highly recommend this book above any other on the market right now and trust that you will not be disappointed. ...more info
- Awesome Book
This book is one of the best books that I have read on the subject of building muscle. Dr. John Berardi is phenominal is his approach to putting on muscle. This book was extremely informative and contained only accurate informaiton. It is tough to find reading material with sound information backed by science. It is a true find!...more info
- A great book for every body!
Although no one has ever called me scrawny, I found this book to be well worth the money. It is well written and full of good information on nutrition and exercise. While the book's real focus is on scrawny (those rather challenged in physique) over 90% of the book will apply to most everyone. Dr. John Berardi is very well respected (and well known to those of T-Nation) and his nutritional advice is always right on. Michael Mejia has written many books (The Testosterone Advantage is only one of them) and is a constant contributor to Men's Health. His pictures and writing make it easy for even the slowest of readers (some people just don't understand exercise) to follow. The book covers everything from diet to workout routines to supplements (which are explained but not necessarily encouraged). This is a great book for just about everybody. You can also check out scrawnytobrawny.com for more information.
- If you want to gain muscle...
Then read this book. Then apply the principals explained. Religously. The authors of Scrawny To Brawny are extremely well respected in their fields, and are quoted on bodybuilding sites extensively. I found out about this book on a bodybuilding site that is bar none, the best site out there. That's how I KNEW this book would be good.
Negative reviews probably come from people who were unable or unwilling to follow the guidelines of the book.
It's NOT supposed to be EASY.
- A SCRAWNY PERSONS MUST HAVE !!
This book was very informative, more than just hype. It gives details, meal plans and exercise routines. ...more info
- Get to it, chicken chest
This is certainly another informative book from the staff of Men's Health. The book is written in their usual informal style, making it a relatable and humorous read.
It covers the bases of lean muscle gain from the exercises that should be performed and the weight levels that should be used, to the foods that should be eaten for maximum muscle support and gain.
It's very informative and would certainly benefit anyone looking to add lean muscle mass to their frame. The book is specifically geared toward those who are small-framed by nature and who have a hard time gaining muscle, but anyone can benefit from the information provided....more info
- loved it
excellent book! has a fair share of editing problems making some of the directions a little hard to understand, but aside from that the workout routine really work. I have been working out for several years but have never had the gains I had on this program. I put on 20 lbs over the 4 month course of the routines. The book has a lot of no non-sense answers for anyone looking to gain weight. But putting in the effort is up to you. ...more info
- Postural Lifting!
This book includes many things about postural lifting. This means it helps you test your muscle balance between different groups, which effect injury proneness and just the way you stand and sit! The great tests and ways to correct any imbalances have helped me greatly in my quest for successful training. I am not even interested as much in the looking good as I am in my own performance at cycling, running and swimming and I found this book and Dr. Berardi and Michael Mejia's guidelines very helpful.
5 Stars, this is a great book - check out [...] as well where Dr. Berardi writes articles frequently!...more info
- hardgainer's bible!
If you are a hardgainer this is a must for you. John Berardi is an expert when it comes to nutrition and training. Applyng his principles will surprise you as you never knew that building muscle was not all that impossible. Read it hardgainers its your only guide!...more info
- Weeks of unfamiliar exercises
This book is divided into two parts: one part suggesting special exercise routines for skinny hard-gainers, the other focusing on nutrition. I felt after reading it that the first part was much too long and explicit. In my opinion, growing as a hard-gainer is 90% about eating right and only 10% about exercising right. It would have made more sense to me to split the contents of the book in those proportions as well.
The book fails to convince me that people of my body type (with unproportionally long arms and legs) need to do exercises in a special way, with special equipment. It suggests that we need "weeks of unfamiliar exercises and seemingly bizarre set and reps schemes" before we are ready to start with exercises that builds our bodies. I admit it's fresh material, and an interesting attempt of tailoring an exercise programme to my body type, but I doubt it's better than common advice such as: stick to compound exercises, put safety first and don't lift more than you can do with good form.
There are better things to say about the nutrition part. I find it more or less complete with information on nutrients, shopping lists, menus, supplements and so on. One of the things I learned from the book is how much is much, when it comes to eating. It also goes into meal planning and some of the psychology around changing habits, which is good. Be aware that it's easier to read than to follow, however. The habit of spending 1-2 hours cooking and cleaning the kitchen every day doesn't come naturally, neither does the apetite needed to eat four times more food. The authors could have suggested ways to make this progress gradually over time....more info
- Scrawny To Brawny
An excellent book for someone who is trying to improve their body composition. As someone who has what some consider a "fast metabolism", and have been involved in weight training for over 20 yrs., I know the struggles to put on lean muscle tissue. This book tells you how to eat and train correctly in order to reach your goals.
This book has not only help me change the way that my body looks, but it has also shown me how to eat smarter and healthier. ...more info
- Don't think about it, just buy it !
This book has changed my life ! I cant tell you how many gyms i've joined and how much money i wasted trying to put on some muscle and this book did all that for me for a fraction of what i've spent. The excercises are so easy to do and the book is so well expalined that you'll see results right away. with this book being a HARDGAINER is only an option ! ...more info
- Great book. A must read
I have been trying to gain weight for some time before discovering this book. I must say it is the best book I have ever bought. The section concerning muscle imbalances and flexibility issues is excellent. Pay attention and it will go a long way at preventing injuries and improving form.
Have been following the recommendations since and despite breaks to the program, I have managed to achieved results that I could not have achieved before. While I still have some way to go before reaching my goals, I have certainly looked better and people have finally commented on it. Yes, people will look at you when do your workouts as these are not the usual exercises. A trainer might even approach you about your 'funny' exercises. My advice is to keep up with it. It's hard but it works.
The section on nutrition is truly top notch. I thought I have eaten enough before but this book taught me that I have to eat more and how to do it. The concept of nutrient timing is enlightening.
An excellent book and definitely worth your money. I would recommend it not just for those looking to gain weight but also for the excellent information on training and nutrition....more info
- Didn't work for me too well
I am of the body type targeted by this program, and I did my best to follow it. I felt their argument for why you must eat so much wasn't terribly compelling unless you are under 25, and my initial doubts were confirmed when my body fat skyrocketed from 15% to 20% in the first three weeks! Making adjustments, my body fat rise leveled off but I wasn't gaining any muscle mass at any high rate either. I kept with the full four months and came out a little stronger, but I didn't look very fit (when I did before), or even like I was someone who actually worked out at all, and I didn't feel very good either. I felt bloated a lot. After giving it a chance my waist was getting wider than my shoulders, no joke, so I immediately had to go to a cutting phase on another program (something of this nature should be included in a book that shows you how to get so fat so fast). I would not recommend this program. There are better ways to gaining weight without having to get so fat doing it. This book is so full of confusing and contradictory statements that it would be difficult for anybody to be successful without their vaunted personal training program (which is ridiculously expensive). The anwers lie elsewhere my friend. Not in this book....more info
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