Hi Guys,

We are into our 3rd month of Muscle Building program’s as part of 1 Month Muscle.

This months workout has been kindly supplied by Neale Cranwell. Neale is a professional Body Builder and won the Mr Universe title in 2009. You may have also seen him presenting on the Active Channel 281 on Sky.

I’ve known Neale for over 15 years, we worked for the same company when I first started working on Harley St.

Neale’s training program compliments the previous 2 programmes which had a little more emphasis on functional movements and also building pure strength. After the first 2 months you should be stronger than when you started and now benefit fully from a ‘ pure body building routine’

There are a couple of techniques that may be new to some of you.

The 1 and a 1/4 rep – You do one full rep and then lower a quarter rep distance and then return to the start. This counts as 1 rep. Doing this you get to ‘ double bite’ the muscle. This is only done with certain exercises in the program.

3 second eccentric phase – essentially this means lowering the bar slowly, it is during the lowering phase that you cause most damage to your muscle cells and subsequently growth and repair of new muscle mass. Because of this protocol you may need to use lighter weights than you normally would. Don’t worry about looking like a wimp in the gym, exercise with proper form and technique and you will get better results.

Neale has also included some drop sets in the program and a killer 5 x 15 exercise where you get 20 sec rest between sets but don’t put the bar down. Only do this with certain exercises and at certain points in your session.

We explain everything inside 1 month muscle.

Matt Lovell

P.S. Get yourself a copy it’s the best value information available for building muscle.