The complete guide to building muscle the natural way.

The frustrations of a lifelong "hardgainer"; an introduction to the Scrawny to Brawny philosophy.

What's in a name?
The skinny on hardgainer terminology
Different strokes for different folks:
Alternative exercises and strategies for hardgainers
Three the hard way:
Bench press, squating and deadlifting as an ectomorph
Training: How much is too much?
Have a heart:
Cardiovascular training for the hypertrophy challenged
Training program, phase 1:
The corrective phase
Training program, phase 2:
The adaptive hypertrophy phase
Training program, phase 3:
The strength phase
Training program, phase 4:
The advanced hypertrophy phase

Introductory nutrition for the hypertrophy-challenged
Go to the grocery store -- now!
Common "hardgainer" mistakes
Making the first supper:
What a real meal looks like
Getting big is a battle -- your weapon is a fork:
Determining your calorie needs
It's all about the timing:
What to eat, and when to eat it
Workout nutrition:
Get the right nutrients and grow
Supplements and the hypertrophy-challenged
Be a nutritional boy scout:
Real-world food preparation
Eat this!
Meal plans for each of the four phases

Expectations, the long road ahead, and where to go from here.

The new Scrawny to Brawny book is available at local and online book retailers everywhere, April 2, 2005.

You've been trying to add muscle for a while now, with little or no success. When you look in the mirror, you don't see the lean, muscular body you've been trying so hard to build. Even worse, you know guys who are able to pack on muscle effortlessly, even though they aren't half as dedicated as you. You must be a "hardgainer," with no hope for muscle growth, right? Perhaps the only way you'll improve is if you mess around with steriods. Right?

Wrong.

Scrawny To Brawny will squash this myth once and for all. In it, you'll learn how even the skinniest so-call hardgainer can pack on muscle faster than the steroid boys -- legally, naturally and safely. If you're looking for the training and nutrition secrets that will keep you growing while those around you stagnate, this is the book you need.

From renowned strength coach and Men’s Health exercise advisor Michael Mejia and top nutrition expert and bodybuilding champion Dr. John Berardi, this one-of-a-kind training and nutrition program unlocks the secrets to getting the body you never thought you could have.

You can get the big arms, broad chest and ripped abs you once thought were unattainable. Yes, you. And you can do all of this without resorting to unsafe, unhealthy and illegal drugs. If you're trying to put on muscle the right way, Scrawny to Brawny will show you how.

Published by Rodale