Mean Gains by Matthew Ogus
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“I want to build muscle without gaining fat”
“I’m not really trying to bulk, I’m just trying to gain some lean muscle”
First of all, no sh*t. That’s what we’re all trying to do. Literally. Every one of us not dieting down.
Nobody wakes up wanting to add tons of fat to their bod.
Second of all…
Easier said than done… (unless you know what to do)
95% of people in the gym don’t know how to train.
99% of people in the gym don’t fully understand nutrition.
Many people never achieve the look they’re going for because they make some serious mistakes when it comes to their training and nutrition. They have a game plan, but it has major flaws.
The biggest, most common mistake is that some people are eating way too much. “Eat big to get big”, right? So you make sure you’re pounding the calories and that you’re gaining weight every week. A few months later and 20 lbs heavier, you look in the mirror, and your physique is nowhere close to where you thought it would be. Yeah, your sleeves are tighter, but taking your shirt off doesn’t make you feel too good. It’s got a ton more fat than you expected. You’ve got bigger love handles. Your face looks chubbier. Your abs have lost much definition, and so have your arms, which sort of look even smaller now, despite being bigger. Your chest grew but it doesn’t have that dense, hard, square and full look you wanted. You’re technically bigger and stronger, but you don’t look all that better. You thought you’d be gaining pure muscle every week, but you thought wrong.
The next biggest mistake is thinking you’re a “HARDGAINER”. Some Hardgainers are just lazy and need to step their damn game up and put in more effort into EATING. But let’s assume you’re putting in effort and you’re a “hardgainer”. These people are often eating every 2-3 hours and still “can’t gain weight”. They’re training 5, 6, or 7 days a week, using advanced training techniques, doing tons of volume, because they think “more is better”.
“Hardgainers” put in tons of effort but see very little results, so they constantly try to add even MORE effort. They curse anyone and everyone who makes more gains than them. They’ve got their foot fully down on the gas pedal and they’re wondering why they aren’t going anywhere… well maybe it’s because you’ve got a flat tire! The flat tire is your lack of a real training and nutrition protocol – one that’s based on applied science/evidence, real results, a little bit of (uncommon) common sense, and God Forbid – something you can actually enjoy!
The final mistake isn’t really a mistake – it’s just not knowing what to do! You’re either a beginner or you aren’t too sure of how to go gain muscle without the fat. This is the category most people fall into. I know how that feels, but That’s actually an okay place to be. In fact, it’s a GREAT place to be. It’s easier to learn from a blank slate than when you’ve been set in your ways for months or years. Regardless of where you are now, we are going to help shift your focus towards what matters most when it comes to Gaining strength & muscle While Staying Lean.
First we make sure you’re creating the proper stimulus for growth. Your nutrition could be perfect but if your training is not progressive and stimulative, there’s no reason for your body to build muscle and strength. No stimulus, no growth. Training is STIMULATIVE, nutrition is permissive.
It’s easy to overcomplicate things. To focus on a hundred different things at once. People will do 4-6 exercises for chest, tons of volume, pump training and squeezing, but find they aren’t getting any bigger or stronger. You wonder how you’re not stimulating growth when you’re putting forth SO MUCH blood, sweat, and tears? I mean… all the effort, volume, variety, you’re putting in. All the “muscle confusion” you attempt. But you’re not making the gains you think you deserve.
Maybe it’s time to take a step back and admit that it’s time to step your goddamn game up.
Assuming you go hard… Look. You don’t need to put more effort in the gym. That’s not where you’re lazy.
You’ve been lazy or unlucky when it comes to the knowledge.
You’ve been lazy or unlucky when it comes to the gameplan.
You’ve been lazy or unlucky that you simply never learned the fundamentals.
Well Today is your Lucky Day. Damnit.
So What the hell causes muscle growth?
The focus is progressive overload. It’s measurable focus on improving your performance (mechanical tension) over time. If you can add 100 lbs to your squat what will that do to your legs? If you add 100 lbs to your benchpress, what will that do for your chest? They’ll grow! If you get strong as hell in several key lifts, covering your major muscle groups, you’re going to build impressive amounts of muscle.
But if you’re gaining too much fat, even a solid amount of muscle won’t look that impressive, you have to be lean! It’s about nailing down your nutrition to support the maximal rate of muscle growth you’re capable of – without going over that and adding unnecessary fat. Consuming the right proportions and quantities of nutrients will help power muscle growth and put you at the perfect rate of weight gain, the sweet spot, for lean gaining.
When you’re packing on muscle with minimal fat – you’re constantly improving the way you look. You nail the proportions – the narrower waist, the V-Taper that comes from wide shoulders and strong lats. Aesthetic size on your arms, chest, and legs to build that Adonis/Hollywood looking physique. All the while you’re gaining increased levels of relative strength.
You’re aiming to be as strong as possible relative to your bodyweight. Getting stronger while packing on tons of fat will build you muscle. Easily. But getting stronger without packing on extra fat will build you the defined, dense look that every guy wants. When you’re stronger than most people your weight, that’s when you start looking pretty impressive. And then when you’re as strong as, or stronger than most people who are 5, 10, 15 lbs heavier than you… That’s when you look insane. Those are Mean Gains.
But There’s another concept easier said than done. Getting stronger can be confusing. What are the right rep ranges? Rest periods? How much volume is too much or not enough? Which lifts are the best? It’s easy to overdo it, which is what most dedicated lifters do.
My Mean Gains program is designed to help you Build Muscle and Strength while Staying Lean. To help those struggling to put on muscle. To help you achieve the look you’re going for – the one where you take your shirt off and people are like “HOLY SHIT man. Woah. I wasn’t expecting that.”
Mean Gains teaches you exactly what to focus on maximum muscle gain. To help you narrow your focus to laser-like precision on what matters. To nail your nutrition for minimizing fat gain while packing on muscle. To pack on strength in the key lifts that will transform your physique. To save you time, wasted effort, and money.
Simple “Do This and Get Results” instructions are given. It really doesn’t get simpler than that. What do I eat? How much should I eat? How often should I eat? When should I eat? All of these answered – based on a combination of modern research and personal experience and anecdote.
Rest comfortably knowing the training and nutrition inside this course isn’t just pulled out of my ass, but supported by the current body of evidence in the scientific literature on nutrition and training (references included). You can dive deeper and read the studies for yourself, but whether or not you’re into the geeky stuff, I’ll be letting you know exactly how to apply the modern research in ways that fit your lifestyle and goals.
Mean Gains tells you exactly what to lift in the gym, for how many sets and reps, but at the same time doesn’t leave you stupid and useless to progress outside the program like other (cookie-cutter/quick PDF) programs. Because with this program/course, you learn fundamentals.
You ready to make some mean gains, motherfucker?
The Mean Gains Program
StartWelcome to the Mean Gains Program! (2:27)
StartPrivate Facebook Group
Module 1: Building Muscle Without The Fat
StartStop making this MAJOR Mistake (3:50)
StartThe 3 Priorities for transforming your physique (6:58)
StartIncreasing Your Strength Builds Your Physique (3:41)
Module 2: Fundamentals of Training
StartProgressive (Tension) Overload & the Mechanisms of Hypertrophy (12:19)
StartStrength Progression – The Missing Link (14:12)
StartReverse Pyramid Training (RPT) (12:14)
StartThe Art of Ramping Up (18:59)
StartKey Movements & Exercises (13:57)
StartRest Periods & More (11:54)
StartFrequency, Volume, & Intensity (17:53)
StartWhat About Deloads?
Module 3: The Workout Program
StartChoosing Which Routine to Start with (17:14)
StartNovice/Beginner Routine (12 weeks) + VIDEOS (81:38)
StartPhase 1 Routine (12 weeks) + VIDEOS
StartPhase 2 Routine (12 weeks) + VIDEOS
StartPhase 3 Routine (12 weeks) + VIDEOS
StartPhase 4 Routine (12 weeks) + VIDEOS
StartPhase 4 Routine – 5 and 6 Day Split Versions
Module 4: The Keys of Nutrition
StartThe Order of Importance (4:23)
StartMaintenance Calories (4:37)
StartTarget Calorie Intake (8:26)
StartCalculating Macronutrients (12:31)
StartTracking Your Calories/Macros (12:46)
StartTracking Physique Progress (9:41)
StartAdjusting Calories/Macros (5:22)
Module 5: The Details of Nutrition
Start80/20 Healthy & Flexible Eating
StartMeal Frequency & Protein Distribution
StartNutrient Timing & Peri-Workout Nutrition (18:27)
StartIntermittent Fasting & The Optimal IF Eating Schedule (8:09)
StartMean Gains Nutrition Protocol (10:35)
StartCreating Your Own Meal Plan
StartLifestyle & Long-Term Nutrition
StartBonus Tier II (Sophomore) High Frequency Squat Routine
StartStop Focusing on Bodyweight Goals
StartSetting Lifting Goals
StartGlossary of Terminology
StartExercise Tutorial Vault
Health and Medical course
More information about Medical:
Medicine is the science and practice of establishing the diagnosis, prognosis, treatment, and prevention of disease.
Medicine encompasses a variety of health care practices evolved to maintain and restore health by the prevention and treatment of illness.
Contemporary medicine applies biomedical sciences, biomedical research, genetics, and medical technology to diagnose, treat, and prevent injury and disease,
typically through pharmaceuticals or surgery, but also through therapies as diverse as psychotherapy, external splints and traction, medical devices, biologics, and ionizing radiation, amongst others.
Medicine has been around for thousands of years, during most of which it was an art (an area of skill and knowledge) frequently having connections to the religious and
philosophical beliefs of local culture. For example, a medicine man would apply herbs and say prayers for healing, or an ancient philosopher and physician would apply bloodletting according to the theories of humorism.
In recent centuries, since the advent of modern science, most medicine has become a combination of art and science (bth basic and applied, under the umbrella of medical science).
While stitching technique for sutures is an art learned through practice, the knowledge of what happens at the cellular and molecular level in the tissues being stitched arises through science.
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