C MASS – Paul Wade

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C-Mass

Calisthenics Mass: How To Maximize Muscle Growth Using Bodyweight-Only Training

By Paul “Coach” Wade

Paperback 136 pages.

Is it truly possible to include substantial additional muscle-bulk to your frame utilizing bodyweight workout just? The response, according to exercises expert and bestselling Convict Conditioningauthor Paul Wade, is a definite Yes. Famous strongmen and smart contemporary bodyweight bodybuilders both, have actually included stacks of exemplary beef to their bodies– utilizing simply the tricks Paul Wadeexposes in this bible-like guide to getting as as huge and strong as you might perhaps desire, utilizing absolutely nothing however your own body.Paul Wade’strenchant, visceral design blazes with hard-won body culture insight, techniques, techniques and suggestions for the supreme plan for getting substantial naturally without dumbbells, maker supplements or– God forbid– steroids. With C-Mass, Paul Wadeeven more seals his position as the preeminent contemporary authority on how to develop amazing power and strength with bodyweight workout just.

Get All of This When You Invest in Paul Wade’s C-Mass Today:

1. Bodyweight Muscle? No Problem!

Build incrediblequantities of natural muscle mass and find how to:
  • Add 20-30+ pounds of strong muscle– with ideal percentages
  • Reshape your arms with 2-3 inches of gnarly beef
  • Triple the size of your lats and pecs
  • Thicken and solidify your stomach wall into a timeless six-pack
  • Throw a thick, healthy vein onto your biceps
  • Generate hard, toned quads and hamstrings that would be the envy of an Olympic sprinter
  • Build real “diamond” calves
  • Stand head and shoulders above the next 99% of natural bodybuilders in appearances, strength and power
  • Boost your testosterone naturally to bull-like levels

Comprehend the significantly various benefits you’ll receive from the 2 significant kinds of resistance work, nerve system training and muscular system training.If you truly wish to explode your muscle development– if SIZE is your objective– you must train THIS method …

2. The Ten Commandments of Calisthenics Mass

Genuinely efficient muscular training boils down into THESE Ten Commandments.COMMANDMENT I: Embrace associates! When you desire to develop huge stacks of jacked up muscle,Why associates are essential.
Comprehending the biochemistry of structure larger muscles through reps.

COMMANDMENT II: Work Hard!

Wish to turn from a branch into an okay tree? Why working demonically difficult and using ruthless physical effort is vital to getting nasty huge …

RULE III: Use Simple, Compound Exercises!

Why– if you wish to get swole– you require to throw out complex, high-skill workouts.

Why vibrant workouts are normally far much better than fixed holdsfor huge bodybuilding.

These are the absolute best vibrant workouts– for larger bang for your muscle dollar.

How to ratchet up the heat with THIS kick-ass technique and grow brand-new muscle at an eye-popping rate.

COMMANDMENT IV: Limit Sets!

What it requires to set off explosive muscle development– and why most folk mistakenly and wastefully pull their “survival trigger” method a lot of useless times …

Why you require to void “volume creep” at all expenses when size is what you’re everything about.

COMMANDMENT V: Focus on Progress– and Utilize a Training Journal!

Why so couple of wannabe professional athletes ever accomplish an excellent level of strength and muscle– not to mention a terrificlevel– and what it truly requires to be successful.

Golden pointer: how to make the most of the windows of chanceyour training provides you.

How to change small, incremental gains into long-range huge results.

Forget those pricey supplements! Why keeping a training log can be the missing out on secret to success or failure in the muscle-gain biz.

COMMANDMENT VI: You Grow When You Rest. Rest!

If you truly wished to enhance on your last exercise– include that representative, tighten up your kind– how would you wish to approach that exercise? The response is right here …

Ignore THIS basic, ancient, muscle-building reality– and be prepared to go on spinning your muscle-building wheels for a VERY long time …

10tricks to enhancing the magic rest-muscle development formula …

Why you might never ever even come close to your complete physical capacity– however how to alter that …

COMMANDMENT VII: Quit Eating “Clean” the Whole Time!

Caution– Politically inaccurate declaration: Why, if you are attempting to load on more muscle, consuming scrap from time to time is not just alright, it can be favorablyanabolic.

COMMANDMENT VIII: Sleep More!

How is it that jail professional athletes appear to acquire and preserve a lot thick muscle, when people on the outdoors– who are working and taking supplements out in super-equipped fitness centers– can seldom acquire muscle at all?

Discover the 3 primary reasons that, sleep, the natural option to steroids, assists jail professional athletes grow so huge …

COMMANDMENT IX: Train the Mind Along With the Body!

Why your mind is your most effective supplement …

How 6 significant training satanic forces can ruin your bodybuilding dreams– and where to discover the remedy …

COMMANDMENT X: Get Strong!

Comprehending the relationship in between the muscular system and the worried system– and how to make the most of that relationship.

Why, if you want to acquire as much muscle as your hereditary capacity will permit, simply training your muscleswill not suffice– and what more you require to do …

The trick to matching and blending for both development AND strength …

3. “Coach” Wade’s Bodypart Tactics

Get the very best bodyweight bodybuilding methods for 11 significant body locations.

1. Quadzilla! (… and Quadzookie.)

Why the Gold Standard quad designer is crouching– and why you definitely require to master the Big Daddy, the one-legged squat

How to carry out the Shrimp Squat, a fantastic quad and glute contractor, which is similar to the one-leg squat in regards to body-challenge.

Why you must utilize THESE 7 leaping approaches to put your quad gains through the roofing system …

How to carry out the hyper-tough, man-making Sissy Squat– preferred of the Iron Guru, Vince Gironda– terrific bodybuilding ideologist of the Golden Era, and fitness instructor of a young Mr. Schwarzenegger. He would not let anybody carry out barbell crouches in his health club!

2. Hamstrings: Stand Sideways With Pride

Go Into Lombard’s Paradox: how and why you can effectively brutalize your hammies with exercises.

Why bridging is a best workout for reinforcing the hamstrings.

How to properly work your hamstrings and trigger your whole posterior chain.

Why THIS exercise of straight bridges and hill sprints might put muscle on a pencil.

How to utilize the obscure trick of thebridge curl to establish remarkable strength and power in the your hammies.

Why explosive work is necessary for completely established hamstrings– and the very best explosive workout to make your own …

3. Softball Biceps

THIS is the very best biceps work out on the planet bar none A lot of bodybuilders never ever utilize it to develop their biceps! Discover what you are losing out on and discover to do it right …

And then you can make dumbbell curls appear like a redheaded stepchild with THIS remarkable bicep blower-upper …

Another terrific substance relocation for the biceps (and lower arms) is rope climbing Similar to all bodyweight, this can be carried out gradually. Get the information here on why and how …

Despite what some fitness instructors might ignorantly inform you, you can likewise carry out bodyweight biceps seclusionworkouts– such as the timeless (but-rarely-seen-in-gyms) curl-up Pure power! THIS old school piece of set will offer you biceps directly from Hades if you can develop one.

4. Titanic Triceps

Paul Wade has never ever satisfied a gym-trained bodybuilder who comprehends how the triceps muscles work. Not one. Find out how the triceps muscles REALLY work. This things is gold– take note. And find the drills that are going to CRUCIFY those tris!

5. Farmer Forearms

Paul Wade composed the conclusive mini-manual of exercises lower arm and grip training in Convict Conditioning 2 HERE’S a suggestion on the take-home message that the lower arms are best developed through THESE workouts, and you can develop superhuman grip by using smart THESE developments.

Why crush-style grippers are an error and the much better, much safer option for a hand-pulping grip …

6. It’s Not “Abs”, It’s “Midsection”

As a bodybuilder, your technique needs to be to select a huge, hard stomach motion and work at it difficult and gradually to thicken your six-pack. This work needs to be a foundation of your training, no various from squats or pullups. It’s a requirement. Which motions to select? Discover the very best drills here …

And the single biggest workout for burning your abs in the most efficient way possible is THIS …

How to finest train your obliques and lateral chain …

The easiest and most efficient method to train your transversus …

7. Optimum Chest

The roll call of classical bodyweight chest workouts is outstanding and vibrant. It’s an ancient, efficient, tactical buffet of super-moves. Get the list here …

THE finest chest regimen is THIS one …

If super-sturdy arms and shoulders imply your pecs hardly get an appearance in when you press, then concentrate on THESE developments rather– and your pecs will be burning with a welcome brand-new discomfort …

Why Al Kavadlo has a lean, athletic body, however his pecs are as thick as a bodybuilder’s …

THIS might be the supreme bodyweight drill to get thick, enforcing pectoral muscles …

And here’s the single finest workout for expanding your pec small– yet barely anybody has actually figured it out …

Why you require to master the art of deep breathing, strongman design, to genuinely establish a huge chest– and where to discover unsurpassable recommendations from tested champs …

8. Effective, Healthy Shoulders

All die-hard bodybuilders require to understand is that the deltoids have 3 heads. Here’s how they work …

If you wish to offer any of your shoulder heads an improved, expert exercise, a fantastic technique is THIS.

How to make your lateral deltoids shriek for grace– and thank you later on when you disregard their pleas …

If you trulywish to develop your rear delts, THIS drill must be your top workout …

THESE type of drills can lead to shoulder injury, rotator cuff tears, frozen shoulder and persistent discomfort– what to stick to rather …

THIS is a great triangular motion which will inflate those cannonballs quick …

Why old-fashioned hand balancing is so terrific for coordination, strength and size, while remarkably simple on the shoulders, specifically as you get a bit older …

The top go-to person in the entire world for hand-balancing is THIS exercises master …

9. Ah’ll be Back

THIS workout is the finest lat-widener in the bodybuilding world and must be the outright essential of your back training. This one’s a no-brainer– if including optimum upper body beef as quick and effectively as possible interest you …

Are you an innovative bodyweight bodybuilder? You might want to include THIS to your upper-back regimen. Why? Well– THIS will blitz your rear delts, scapular muscles and the lower heads of the trapezius. These are the “information” muscles of the back, so enjoyed by bodybuilders when they thicken and grow, looking like snakes swirling around the shoulder-blades.

Paul Wade requires that all his trainees start their individual training with a ruthless routine of THIS penalizing drill. Why? Learn here …

Real strength beasts can attempt THIS. You got ta be genuine effective to make it through the effort …

Many bodybuilders numerous only believe just of “low back” when working the spinal musclesSpine but this however a mistake: error out discover …

How bridging fully works all the totally tissues of the spine and bulletproofs the spinal column.

The single most efficient bridge strategy for constructing huge back muscle …

Why back levers performed THIS method are especially efficient in constructing substantial back strength and density.

Why inverted hyperextensionsare an excellent lower-back and spinal column workout which needs no devices.

10 Calving Season

THIS squat technique will make your calves bigger, method more flexible, more effective, and your ankles/Achilles’ tendon will be bulletproofed like a steel cable television …

Whether you are a professional athlete, a strength fitness instructor or a pure bodyweight bodybuilder, your very first objective needs to be to slowly develop to THIS. Up until you arrive, you do not require to lose time on any expert calf workouts.

THESE are an excellent option if you DO desire to include particular calf workouts to your program.

The calves are naturally explosive muscles, and explosive bodyweight work is great for calf-building. Include THESE 6 explosive drills into your mix …

Methods like THIS are so brutal (ruthless effective) reliable they can put an inch or more on stubborn calves persistent just weeksSimply If you can train like this simply as soon as a week for a couple of months, you much better prepare to outgrow your socks …

11 TNT: Total Neck and Traps

Do bodybuilders even require to do neck work? Here’s the response … The finest neck workouts for beginners.HERE is an elite-level strategy for establishing the upper trapezius muscles in between the neck and shoulders.

THIS is another terrific workout for the traps, establishing them from all angles.

By the time you can carry out 2 sets of twenty deep, sluggish associates of THIS move, your traps will appear like hardcore cans of beans.

If you desire moreneck,and completing your collar is something you wish to check out, forget those decapitation makers in the health club, or those headache-inducing head straps. The most safe, most natural and most efficient methods for constructing a bull-nape are THESE.

4. Okay. Now Gim me a Program

If you wish to load on muscle utilizing bodyweight, it’s no excellent training like a gymnastor a martial artistor a danceror a yoga specialist, no matter how outstanding thoseskill-basedspecialists may be at carrying out innovative exercises. You require a various frame of mind. You require to train like a bodybuilder! Find out the necessary C-Mass conceptsbehind programs, so you can master your own programs … The most crucial thing to comprehend about bodybuilding regimens …

Simple programs with minimumintricacy have THESE functions.

By contrast, programs with optimumintricacy have THESE functions.

Why Simple Beats Complex, For THESE 3 Very Important Reasons …

When to Move up the Programming Line.

If easier, more fundamental regimens are constantly the very best, why do innovative bodybuilders tend to follow more complicated regimens? Programs with various sessions for various bodyparts, with lots of workouts? A number of indicate think about …

The finest factor is to go up the programs line is THIS.

Essential Program Templates.

Overall Body 1, Total Body 2.
Upper/Lower-Body Split 1, Upper/Lower-Body Split 2.
3-Way Split 1, 3-Way Split 2.
4-Way Split 1, 4-Way Split 1.

5. Repairing Muscle-Growth: The FAQ

Q. Why bodyweight? Why can’t I utilize makers and weights to develop muscle?Q. I comprehend that chin-ups and pull-ups transcend workouts for constructing muscle in the lats and biceps. I can not yet carry out pull-ups. Need to I utilize help bands instead?Q. Taking a look at gymnasts, I believe that progressive exercises approaches can develop a substantial upper body. What about the legs? Will not it leave me with stick legs?

Q. Coach, can you call the workouts that belong into a shortened regimen for an overall novice? Which are the most necessary without leaving spaces in my capability?

Q. “Big” bodyweight workouts such as pull-ups and push-ups may target the bigger muscles of the body (pecs, lats, biceps, and so on), however what about the smaller sized muscles which are still so crucial to the bodybuilder? Things like lower arms, the calves, the neck?

If I desire to get more powerful and acquire muscle, Q. I have actually been informed I require to utilize a weighted vest on my pull-ups and push-ups. Is this real?

Q. Is bodyweight training ideal for ladies? Do you understand of any ladies who accomplished the “Master Steps” set out in Convict Conditioning?

Q. I am extremely thinking about getting size– not simply muscle mass, however likewise height. Is it possible that exercises can increase my height?

Q. When it comes to mass gain, you have stated that moving workouts are remarkable to isometrics. I have an interest in getting substantial shoulders, however Convict Conditioning provides numerous fixed (isometric) workouts early on in the handstand pushup chain. Can you offer me any moving workouts I can utilize rather, to develop to handstand pushups?

Q. I have actually heard that the teenage years are the perfect age for constructing muscle. Exists any point in attempting to develop muscle after the age of forty?

Q. I have had some knee issues in the past; any suggestions for keeping my knee joints healthy so I can develop more leg mass?

Q. I’m quite slim and I have actually constantly had a substantial quantity of difficulty gaining weight– any weight, even fat. Structure muscle is practically difficult for me. What program should I be on?


Q. I’ve checked out in numerous bodybuilding publications that I require to alter my workouts regularly in order to “puzzle” my muscles into development. Is that real?
Q. I check out in numerous bodybuilding publications that I require to consume protein every 2-3 hours to have a hope in hell of growing. They likewise state that I require a substantial quantity of protein, like 2 grams per pound of bodyweight. Why do not your Commandments point out the requirement for protein?Q. I have actually heard that whey is the “ideal” food for constructing muscle. Is this real?

6. The Democratic Alternative … how to get as effective as possible without getting a pound

There is an entire lot of folks who either desire (or requirement) huge strength and power, however without the attendant muscle bulk. Competitive professional athletes who complete in weight limitations are one example; wrestlers, MMA professional athletes, fighters, and so on. Women are another group who, as a guideline, wish to get more powerful when they train, however without including much (or any) size. Some males want steely, whip-like power however see the large weight of mass as non-functional– numerous martial artists fall under this classification; possibly Bruce Lee was the archetype.

Bodybuilders must likewise fall under this banner. All professional athletes who wish to end up being as substantial as possible requirement to invest some part of their time concentrating onpure strength Without a high (and increasing) level of strength, it’s difficult to utilize sufficient load to worry your muscles into growing. This is even truer once you surpass a specific fundamental point.So: You wish to develop power like a Humvee, with the streamlined lines of a timeless Porsche? The following Ten Commandments have actually got you covered. Follow them, and we guarantee you can notstop working, even if you had difficulty getting more powerful in the past. Your days of weak point are done, my good friend …

Get in the “Bullzelle”
There are people who train for pure mass and wish to appear like bulls, and people who just train for athleticism without mass, and are more like gazelles. Al Kavadlo has actually been referred to as a “bullzelle”– somebody who trains primarily for strength, and has some muscle too, however without appearing like a bulked-up bodybuilder. And think what? It looks like a number of the brand-new generation of professional athletes wish to be bullzelles! With Paul Wade’s C-Mass program, you’ll have what you require to accomplish bullzelle looks and performance needs to you desire it …

RULE I: Use low associates while keeping “fresh”!

Here is the exact formula …
if you desire to create substantial strength without constructing muscle.
RULE II: Utilize Hebb’s Law– drill motions as frequently as possible!

How pure strength training works, in a nutshell …

Why frequency– how frequently you train– is frequently so significantly various for pure strength fitness instructors and for bodybuilders …

Training dish for the ideal bodybuilder– and for the ideal strength fitness instructor …

Why training for pure strengthand training to master an abilityare practically similar approaches.

RULE III: Master muscle synergy!

If there is a “technique” to being very strong, THIS is it …

As a bodybuilder, are you making this substantial error? If you wish to get super-powerful, unlearn these concepts and utilize THIS technique rather …

Another terrific method to discover muscular coordination and control is to check out THESE drills …

COMMANDMENT IV: Brace Yourself!

It’s bracingif there is a single technique that’s ensuredto optimize your body-power in brief order. Bracing is both a science and an art-form. Here’s how to do it and why it works so well.

COMMANDMENT V: Learn old-school breath control!

If there is an immediate “technique” to increasing your strength, it’s discovering the art of the breath Find out the information here …

Why inhalation is so crucial for strength and how to make it work most effectively while raising …

How the correctly-employed, regulated, strong exhalation triggers the muscles of the core, trunk and ribcage …

COMMANDMENT VI: Train your tendons!

When the old-time strongmen spoke about strength, they seldom spoke about muscle power– they generally concentrated on the stability of the tendons THIS is why …

The idea of “flexible strength” and how to truly train the tendons for ideal durability and steely, real-life strength …

Why concentrating on “peak contraction” can be ravaging to your long-lasting strength-health objectives …

COMMANDMENT VII: Focus on weak spots!

THIS is the necessary distinction in between a simple bodybuilderand a genuinely effectivehuman being …

Why focusing all your attention on the greatest, greatest muscle groups is disadvantageous for establishing your real strength capacity …

Pay additional attention to your weakest locations by consisting of THESE 4 sets of drills as a compulsory part of your beast strength program …

RULE VIII: Exploit Neural Facilitation!

The nerve system– like the majority of advanced biological systems– has various sets of equipments Find out how to securely and successfully move to high equipment in a rush utilizing THESE techniques …

COMMANDMENT IX: Apply Plyometric Patterns to Hack Neural Inhibition

Why it is deadly for a bodyweight master to focus just on tension-generating methods and what to do rather …

How extremely quick motions can extremely increase your strength– the light bulb example.

The distinction in between “voluntary” and “uncontrolled” strength– and how to deal with both for higher gains …

COMMANDMENT X: Master the power of the mind!

How to train the mind to make the body accomplish unbelievable levels of strength and ferocity– as if it was tweaking on PCP …

5 basic methods to harness psychological power and enhance your strength …

BONUS CHAPTER:

7. Supercharging Your Hormonal Profile

Why you must never ever, ever, ever take steroids to boost your strength …

Hormonal agents and muscle development

Your hormonal agentsare what develop your muscle. All your training is quite secondary. You can exercise hard as possible as frequently as possible, however if your hormone levels aren’t excellent, your gains will be close to nil. Discover what it requires to naturally enhance a waterfall of effective strength-generating hormonal agents and to reduce the strength-sappers from undermining your gains …

Studies and basic experience have actually shown that, far from being some mystical practice, some males have actually increased their decreased overall testosterone levels by over a thousand percent! How? Simply by following a couple of fundamental guidelines.

What guidelines? Listen up. THIS is the most crucial bodybuilding recommendations anybody will ever offer you.

The 6 Rules of Testosterone Building

THESE guidelines are the most lasting and effective, for huge testosterone generation. If you desire to get diesel, follow them.

The iron-clad case versus steroid usage and exogenous testosterone in basic.