The Simple Science of Muscle Growth and Hypertrophy

The Shockingly Simple Truth on How to Build Muscle using the Best Bodybuilding and Strength Training Exercises

By: Andy Xiong

Narrated by: Benjamin McLean

Are you not seeing the results you want — despite hours and hours at the gym, and hundreds of dollars on supplements per month? If you want to build as much muscle as possible, as quickly as possible, then keep reading…

Have you been going to the gym for months now, but don’t look any different? Do you feel like, for the time invested, you should be bigger or more muscular than you currently are?

If you’ve ever felt like you’re missing a piece of the puzzle, know this: Building muscle isn’t as complicated as the fitness industry wants you to believe. You already know what to do. You just lack the confidence to do it.

This book will dispel the nonsense and reveal the truth about building muscle, so you can stop trying to identify what works and what doesn’t… and start sculpting a more muscular, more confident, and better you today.

Referencing 35 of the best scientific studies available, discover:

• How to avoid the most common programming and training mistake.
• Why “new and revolutionary” is a marketing gimmick. And how old the newest training intervention really is.
• How to tell good research from bad, so you never fall for broscience again.
• What the ideal rep range for muscle growth really is. Spoiler: It’s not 8-12 reps.
• How to quantify your training using the new, scientific formula for volume.
• The advantage hardgainers have when it comes to building muscle.
• How to make up to 63% more gains changing one training variable.
• What supplements you should consider, especially if you don’t eat meat.
• Why bench presses aren’t enough for the chest; an underrated triceps exercise for bigger arms; and why overhead presses are a waste of time.
• Simple training applications you can use right now, as well as a sample 5-day program.
• The principles of muscle growth. Understand and apply these concepts, and you will build muscle.

©2019 Andy Xiong (P)2019 Andy Xiong

awesome book

It brakes everything down to KISS. Very happy I bought this book and spent time listening to it

Great read

Good information worth the buy. This book was easy to follow along with is definitely something I recommend to anyone.

'As such' and 'thus'

This book gives a no bs idea to work from and establish goals. good listen.

Fitness ideas and procedures.

It was pretty good. The suggestions and concepts will be something that I will apply to my training.

Simple, Useful, but Basic.

It gives you the truth and covers the basic things that you need. It has no gimmicks, and says everything simple enough so even a complete meat brain can understand. If you are looking for a deep dive into the science (as I was) look elsewhere. It gives you the facts that will allow you to succeed at building muscle nothing extra. Can recommend.

Logical & Simple

If you’re looking to cut through the wasteland of BS sales-driven noise and get straight to the simple truth of how to make muscles grow, then this book is for you. Loved the PDF included!

It will help

For any level of muscle development you can find a bonus in here, techniques, thoughts , philosophies- interesting book for sure

Invaluable reading

If you want to build muscle, this is the only resource you will need to understand what is required as it works with the principles of hypertrophy. It also provides some methods and touches on other stuff like periodization, but understanding the principles will set you up for life.

The negatives of the book are two fold,
1. It is meant to apply to everyone but as with 99% of these types of books, there is nothing mentioned about 50% of the population.
Female body building isn’t really touched upon so you have to filter out recommendations for horseshoe arms accordingly, and go elsewhere to understand how to train within your cycle.
2. The narrator has a weird reading habit of pronouncing every single letter. When he says ‘and’ within a sentence, the D is overly pronounced anD that gets really irritating.

best book so far

literally can't stop listening and learning from this book. a great read and will request it to anybody especially if you're starting off and really want to know what to do.

Good refresher

Solid feedback on simplicity versus over complicating through all of the various studies out there. Stick to a process know your way if hypertrophy is the goal, progressive overload and specificity; end of story.