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Copyright Notice
Published By:
Taylor Thompson
Salem, OR 97306

Copyright 2012 All material in this guide is, unless otherwise

stated, the property of Taylor Thompson. Copyright and other
intellectual property laws protect these materials.
Reproduction or retransmission of the materials, in whole or in
part, in any manner, without the prior written consent of the
copyright holder, is a violation of copyright law.

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All the information in Muscle Building Made Simple is for

educational and resource purposes only. It is not a substitute
for or an addition to any advice given to you by your physician
or health care provider.
Consult your physician before making any changes to your
lifestyle, diet, or exercise habits. You are solely responsible for
the way information from Muscle Building Made Simple" is
perceived or utilized and so, you do so at your own risk.
In no way will Taylor Thompson or any persons associated with
TaylorThompsonFitness.com or Muscle Building Made Simple
be held responsible for any injuries or problems that may occur
due to the use of this eBook or the advice contained within.

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TABLE OF CONTENTS
Chapter 1
The Truth............................................................................Page 4
Chapter 2
Don't Screw this Up............................................................Page 7
Chapter 3
Nutrition for Serious Growth..............................................Page 9
Chapter 4
Building Muscle in Your Sleep..........................................Page 16
Chapter 5
Training for Size................................................................Page 20
Chapter 6
P90X for Size?...................................................................Page 31
Chapter 7
What Next.........................................................................Page 34
Chapter 8
Muscle Building Made Simple Workout...........................Page 35

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THE TRUTH
The buffest guys don't always have the best advice.
You want to know the truth?
Most of the muscular guys you're getting advice from, along
with the blogs, forums, and articles that you read are written by
guys who are already naturally muscular.
These guys were blessed with a mesomorph body type, and
were genetically made up to be muscular from the day they
were born. These are the same guys that can pretty much do
whatever they want to do, and still build muscle.
Like you, I'm an ectomorph.
Also known as the "genetic
opposite" of mesomorph.
Here's a diagram ==========>
We have an extremely difficult time
gaining weight.

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As ectomorphs, we have a damn near impossible time putting

on any weight at all.
We can eat
pizza,
ice-cream,
cake,
potato chips,
fries,
milkshakes,
a whole buffet for that matter,
and not gain any weight.
I however, I'm no longer skinny. (see next page for images)
Well, not anymore.
As you read this guide, remember that I was once where you
are today. But by applying everything in this guide, I was able to
see some serious muscle gains.
No matter how skinny you are, you can do it too!

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Don't Screw this Up

Before you skip down to the training routine like 99% of the
guys that read this guide will mistakenly do, you need to
understand the importance of reading all of the content within
this book.
By reading this book in its entirety, and following each step, you
will build SERIOUS muscle mass!
But unless you understand all of the content within, then this
program, and no other program will ever work for you.
Remember:
50% of your muscle gains come from diet.
30% of your muscle gains come from training.
20% of your muscle gains come from rest.
Skipping to the training routine is a surefire way to fail before
you even have a chance to build muscle.

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I worked out for 3 years and didn't see any gains, because I
only followed the training portion of this guide, and not the
guide in its entirety.
So take your time.
Read the whole thing.
And take action!
Once you've read this guide, follow the plan, and you will
build serious muscle. :)

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Nutrition for Serious Growth!

Before anything else, you need to get your diet right. If your
diet is out of whack, you're not going to build any muscle.
You want to be big? You have to eat big.
You can do it, and I'm going to teach you how...
In order for you to build muscle, you need to get 2 things right:
1. You need to have a caloric surplus,
2. and you need to be consuming enough protein.
Without eating enough calories, and protein, your body will not
have the energy it needs in order for it to grow. So in this
section, I'm going to teach you:
1. How to calculate calories needed so you can make gains.
2. How to break down your calories throughout the day.
3. About macro nutrients, and why they're important.
4. Exactly what to eat post-workout.
5. and the Importance of Vegetables in muscle building.

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1. Calculate Your Caloric Surplus.

If youre going to build muscle, you must eat enough food in
order for your body to grow. Again, a caloric surplus is an
absolute must.
1. To calculate your calorie needs to build muscle, you're going
to want to go to this page.
2. Scroll down to the calculator.
3. In the calculator, choose 'Imperial,' to calculate in feet and
pounds.
4. Enter your credentials into the calculator.
5. Next to 'Goal,' choose maintain current weight.
6. Choose your activity level.
7. To gain 1 lb a week, add 500 calories to the intake shown in
the calculator.
8. To gain 2 lbs a week, add 1000 calories to the intake shown
in the calculator.

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9. Eat your recommended caloric intake each day; Even on nontraining days.
10. Each time you go without gaining weight for 2 weeks,
increase intake by 250 calories.
2. Breakdown Your Caloric Intake Into 3 to 6 Daily Meals.
You're going to want to eat between 3 and 6 meals a day.
Simply divide the number of calories from step 1 above, into
between 3 and 6 equal meals a day.
The 6 meals a day thing is a scam. You don't need to eat 6 small
meals a day to build muscle. But at the very least, you should
consume 3 meals a day.
I usually consume between 4 to 5 meals a day, but again, it's all
by preference. As long as you have your calorie surplus and
enough protein at the end of the day, you will build muscle.
3. Macro Nutrients.
Macros is just another way of saying that you're going to track
your carb, protein, and fat percentages.

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You should be getting 50% carbs, 30% protein, and 20% fat.
To get your proper recommendations for carbs, proteins, and
fats, take your daily recommended caloric intake, and multiply
it by:
Daily caloric intake * .50 = Calories you need from carbs.
Daily caloric intake * .30 = Calories you need from protein.
Daily caloric intake * .20 = Calories you need from fats.
Example: If you need 3,000 calories a day to build 1 pound of
muscle per week, then you would take:
3,000 * .50 = 1,500 Calories from carbs
3,000 * .30 = 900 Calories from protein.
3,000 * .20 = 600 Calories from fat.
To convert these calories into grams, as written on the
nutritional labels, you need to know that:
Carbohydrates: 1 gram = 4 calories
Protein: 1 gram = 4 calories

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Fat: 1 gram = 9 calories

Therefore, back to the 3,000 calorie example, you would take
the following numbers and divide them:
1,500 Calories from carbs / 4 = 375 grams of carbs
900 Calories from protein / 4 = 225 grams of protein
600 Calories from fat / 9 = 66 grams of fat.
And you would then have your daily recommended
macronutrients, prime for building muscle.
Fun Fact: My favorite cheat meal for skinny guys: A milkshake.
:) Seriously. I'll hit up Jack in the Box just for extra calories. And
no, it won't make you fat. Just don't do it every day.
4. Post Workout Nutrition.
Eating exactly the right foods after you workout can be the
difference between building, and not building muscle.
For your post workout meal, you're going to need 4 things... So
many guys screw this up, because they only take protein
powder, or don't eat at all.

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If you're only taking protein powder post workout, or you're

not eating at all, you're going to stay skinny!
Here is what you need post workout:
1. Protein - Building blocks of muscle.
2. Complex Carbs - Long-lasting energy.
3. Simple Carbs - Insulin boost for fast energy.
4. Greens - To keep your body alkaline.
Follow these steps for the perfect post workout meal, which I
will also be discussing in one of my VIP videos, which you will
receive in your email:
1. 1 scoop of protein powder.
2. 1/2 cup of uncooked oatmeal.
3. 1 tbsp of honey.
4. 1/2 cup of spinach.
5. Put it all into a blender and add water, or milk.
6. Blend & Consume.

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With milk, this shake is 500+ calories, depending on the specific

brands of that products that you use.
With that, you have an optimal post workout shake for serious
muscle gains.
Always take this shake right after you workout, or within at
least an hour after working out.
If you wait longer than an hour for post workout nutrition,
you'll enter a catabolic state, and lose muscle.
5. 1/2 Cup of Vegetables at Each Meal.
Vegetables are extremely important, because they keep your
body in an alkaline state, which allows your body to burn fat,
build muscle, and stay healthy.
Without vegetables, your body stays in an acidic state, causing
you to store fat, lose muscle, and be more prone to illness.
To stay healthy, you should consume 1/2 cup of vegetables
each meal.

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Building Muscle in Your Sleep

Want to know the SHOCKING truth about building muscle, and
turning your body into a jacked fitness machine?
You don't build muscle while you're working out in the gym.
You actually build muscle while you're home, sleeping in your
bed, or sitting on your couch watching TV.
Really?
When you're in the gym lifting weights, you're actually breaking
down your muscles.
You get sore because of Delayed Onset Muscle Soreness, also
known as DOMS.
DOMS causes microscopic tears within your muscles 24 to 48
hours post workout, which is why soreness usually doesn't
kick in until the next morning of a workout.

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Sleep is important because your body releases a natural

growth hormone within the first hour of you falling asleep,
and then once every 90 minutes after the initial release.
These natural growth hormones repair damaged muscles, and
also help your body reproduce new cells.
(I took a psychology and nutrition class in college).
During sleep, your body also releases testosterone, which also
aids in muscle recovery.
Go figure.
When it comes to building muscle, you need at least 8 HOURS
of sleep each night. That figure is relative.
A good rule of thumb is this:
If you're waking up in the morning naturally, without an alarm
clock, then you've gotten enough sleep.
If, however, your alarm clock is waking you up, and you're tired
and groggy, you need more sleep.

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Here are 4 important rules to remember:

1. You don't build muscle in the gym.
Contrary to popular belief, you don't build muscle while you're
working out in the gym. You actually build muscle during the
recovery process. If you give your body the right food,
supplements, and correct amount of sleep, you will build
muscle.
2. You should get 7 to 8 hours of sleep each night.
Sleep is one of the most important aspects of muscle building.
Sleep allows your body to recover properly, and also gives you
the fuel that you need to do the next day's workout. If you have
a difficult time falling asleep, melatonin is a great, all-natural
supplement that was even recommended by Dr. Oz.
3. Don't do more cardio than recommended.
If you're a runner trying to build muscle, that can be a problem.
Plyometrics and Kenpo-X were removed from the P90X bulking
schedule so you can store the calories you need in order for

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your body to grow. If you're going to be running quite often,

you need to either increase your caloric intake, or stop running.
4. Use your off days.
Working out can be a rewarding experience, but not taking off
days can actually have an adverse effect on your muscle
building efforts. When you have an off day, you need to use it
as an off day. Rest, play video games, watch movies, and stick
to your diet. Rest days are rewards. Use them to your
advantage, and you will build more muscle.

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TRAINING FOR SIZE

There are many ways to train... That's the truth. I'm simply
here to tell you what has worked for me, and that I know, will
also give you the body that you want!
Like I always say, "If it ain't broke, why fix it?"
The following strategies I'm about to hook you up with work
extremely well for skinny guys --- even if you've never been
able to build muscle before, you will get serious results with
this program.
1. Don't Start Training Until You've Read This.
50% of your muscle gains come from diet.
30% of your muscle gains come from training.
20% of your muscle gains come from rest.
Do NOT start this routine until you have your diet, training, and
rest all in order. You need all 3 pieces of the puzzle if you're

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going to make gains, and this guide is going to show you how to
correctly put together each piece.
Pay close attention because I'm going to be extremely blunt.
Training is completely POINTLESS unless you have your diet
and rest in order. Again, you will NOT build muscle unless
you're also diet and resting properly.
The reason I emphasize this is because I trained for 3 years
without gaining a single pound, and I don't want you to make
the same mistake that I made.
2. What Days Should I Workout On?
Contrary to popular belief, you don't need to hit the gym 7, 6,
5, or even 4 days a week to build muscle. All you really need is 3
days a week.
On the next page, you will see my recommended training
schedule. WRITE THIS DOWN, and if necessary, adjust your
schedule accordingly.

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This is the muscle building schedule I recommend for skinny

guys who are just starting out:
Sunday - Off
Monday - Chest, Triceps, and Abs.
Tuesday - Off
Wednesday - Back, Biceps, and Abs.
Thursday - Off
Friday - Legs, Shoulders, and Abs.
If you absolutely love hitting the gym, and you're looking to get
results even more quickly, I'll mention my Hybrid training
program at the end of this guide, so stay tuned for that.

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3. What Lifts Do I Do in the Gym?

This is probably the #1 question that I am asked almost on a
daily basis. A lot of skinny guys are skinny, because they just
don't know what to do once they get to the gym.
Maybe they'll do a few sets of bicep curls or a few sets on the
bench press, but that's about it.
Don't make that mistake.
If you're going to build muscular size, you're going to want to
train your entire body, and you're going to want to do the big
compound lifts, which increase your testosterone levels, and
allow you to build the most size.
The following lifts will build you the most muscle:
1. Bench Press,
2. Squats,
3. Deadlifts,
4. Rows,
5. and Lat Pull Downs.

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4. Should I Do Any Other Lifts?

You should definitely also do the follow lifts, as a part of the big
compound lifts that I mentioned above.
Not to worry, in step 5, I'll put everything together, combining
the big lifts with the other smaller lifts, hooking you up with a
complete bodybuilding routine.
Chest:
Incline Bench Press
Decline Bench Press
Flys
Triceps:
Tricep Pushdowns
Skull Crushers
Overhead Tricep Extensions
Back:
One-Arm Rows

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Bent Over Rows

Seated Rows
Biceps:
Alternating Dumbbell Curls
Concentration Curls
Alternating Supination Curls
Legs:
Lunges
Calf Raises
Shoulders
Dumbbell Shoulder Press
Upright Rows
Shoulder Flys

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5. Putting It Altogether.
Now that you know exactly what lifts to do to build muscle, let's
put them altogether for a complete muscle building routine.
Remember, you're going to want to do 3 SETS for each exercise,
at 10 to 12 REPS for each set.
Chest:
1. Bench Press
2. Incline Bench Press
3. Decline Bench Press
4. Dumbbell Chest Flys
Triceps:
1. Tricep Pushdowns
2. Bench Dips
3. Overhead Tricep Extensions
Back:
1. Lat Pull Downs or Pull Ups

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2. One-Arm Rows
3. Bent Over Rows
4. Seated Rows
Biceps:
1. Alternating Dumbbell Curls
2. Barbell Curls
3. Alternating Supination Curls
Legs:
1. Squats
2. Lunges
3. Deadlifts
4. Calf Raises
Shoulders
1. Dumbbell Shoulder Press
2. Upright Rows

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3. Shoulder Flys
You will notice that for the bigger muscle groups, (chest, back,
and legs) you will do a total of 4 different exercises, whereas,
with smaller muscle groups, (triceps, biceps, and shoulders) you
will do a total of 3 different exercises.
IMPORTANT: WRITE ALL OF THOSE EXERCISES DOWN, SO
WHEN YOU HIT THE GYM, YOU CAN TRACK WEIGHT AND REPS
USED.
6. You Should NOT Lift Heavy to Build Muscle.
"You need to lift heavy to build muscle."
You've probably heard that before, but the fact of the matter is
lifting heavy to build muscle is not optimal for gaining size.
Lifting heavy targets a specific type of training called
myofibrillar hypertrophy. Training for myofibrillar hypertrophy
will allow you to build strength, without building size, and
therefore, you will stay skinny, but become really strong.
You want to not only be strong, but look strong as well, right?

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If so, you're going to want to train for sarcoplasmic

hypertrophy. Sarcoplasmic hypertrophy focuses on increasing
the size of the muscle by increasing the sarcoplasmic fluid
within the muscle.
All gibberish, right?
All you need to remember is that if you're looking to build
muscular size, you're going to want to lift at a rep range of 10
to 12 repetitions per each exercise.
7. What About Cardio and Other Sports?
Don't do cardio.
Cardio will actually prevent you from building muscle, because
it will prevent you from storing enough calories in order for
your body to grow.
If you're an athlete, then you're going to probably be stuck with
doing cardio.

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If you don't have a choice, but to do cardio, then you're going

to want to increase your caloric intake, based on how much
cardio you do.

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P90X for Size

If you're interested in following the P90X program, I have reintroduced the P90X for Size program in this guide. Before you
jump down to the P90X for Size schedule, please read my new
perspective on P90X:
1. My New Perspective on P90X.
Look, man, don't get me wrong. I love P90X. This was the first
program that I ever used to build muscle. It's the first program
that ever gave me any true results.
P90X is a great program, because it will help you build muscle.
But would you build more muscle in a shorter amount of time if
you had the ability to perform squats, deadlifts, bench press, lat
pull downs, and bent over rows with a heavier weight?
Yes.
Let's just put it this way...
What do you think is a more effective muscle building exercise?

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Push Ups or Bench Press?

Bench Press...
P90X is a good program, and you will get results, but if you're
looking for the "wow factor," then you're going to perform
those 5 big compound lifts that I mentioned above.
You want serious muscle gains, right?
Then P90X probably isn't the program for you.
If you're just looking for a little size, and an overall fitness
program, then P90X is for you.
2. P90X for Size Schedule.
This schedule really focuses on building muscle with P90X, and
removes the intense cardio sessions from the program. To
really build size with P90X, follow a high calorie diet.
See schedule on next page...

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Block 1, phase 1

Block 2, phase 1

Weeks 1 through 3

Weeks 8 and 9

Day 1: Chest, Shoulders, & Triceps

Day 1: Chest, Shoulders, & Triceps

Day 2: Cardio X, Ab Ripper X

Day 2: Cardio X, Ab Ripper X

Day 3: Legs & Back

Day 3: Legs & Back

Day 4: X Stretch; Ab Ripper X or Abs/Core Plus

Day 4: X Stretch; Ab Ripper X or Abs/Core Plus

Day 5: Back & Biceps

Day 5: Back & Biceps

Day 6: Yoga X or Off*

Day 6: Yoga X or Off*

Day 7: Off

Day 7: Off

Reps: 8 to 12, but focus on 10 to 12.

Day 8: Chest & Back

Day 9: Cardio X, Ab Riper X

Block 1, phase 2

Day 10: Shoulders & Arms

Weeks 4 through 6

Day 11: X Stretch; Ab Ripper X or Abs/Core Plus

Day 1: Chest & Back

Day 12: Legs & Back

Day 2: Cardio X, Ab Ripper X

Day 13: Yoga X or Off*

Day 3: Shoulders & Arms

Day 14: Off

Day 4: X Stretch; Ab Ripper X or Abs/Core Plus

Reps: 6 to 10

Day 5: Legs & Back

Day 6: Yoga X or Off*

Block 2, phase 2

Day 7: Off

Weeks 10 and 11

Reps: 8 to 12, but focus on 10 to 12.

Same schedule as weeks 8 and 9

Reps: 4 to 8

Recovery Block
Week 7

Block 2, phase 3

Day 1: X Stretch

Week 12

Day 2: Yoga X or Off

Same schedule as weeks 8 and 9

Day 3: Core Synergistics

Reps: 4 to 6

Day 4: Kenpo X
Day 5: Yoga X or Off*

*Source: Beachbody recommends doing Yoga X,

Day 6: X Stretch

but I give you the "or off" option.

Day 7: Off

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What Next?
Once you have completed Muscle Building Made Simple, which
is a 12-Week Program, you may notice that your results will
have slowed down.
This is because you've hit a plateau, and your body has adapted
to the regular routine and nutritional stimulus.
If this happens, I recommend moving onto my advanced
program, "3 Day Muscle Building." With 3 Day Muscle Building,
I was able to continue making gains, and surpass what I thought
to be my genetic potential.

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About the Author

Taylor Thompson is a fitness consultant, freelance writer, and

video blogger. In high school, Taylor used to be picked on like
crazy for being skinny, but since graduation, those who've
picked on him are now seeking his muscle building advice.
Here's a picture of Taylor (2007) lifting weights in high school:

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Taylor is also the founder of www.TaylorThompsonFitness.com,

and the popular muscle building guide for skinny guys, 3 Day
Muscle Building
Before 3 Day Muscle Building, Taylor managed to put on a good
31 pounds over a 3-year period with P90X, as shown in the
picture below:

After Taylor hit a plateau with P90X, due to the lack of weight
involved in the program, he switched over to his exercise
program. At this point, he was 152 pounds, due to 4 months of
illness with Cat Scratch Disease. Once better, Taylor used 3 Day
Muscle Building to gain 24 pounds in just 95 days, as shown in
the picture below:

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Present time, Taylor is now bench pressing over 200 pounds.

The story of Taylor's muscle building transformation has
inspired many skinny guys all around the world, as he continues
to answer their questions through his email:
[email protected].

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What's up, man?

No matter what program you decide to follow, you need to know that
you CAN do this.
I used to be the type of guy that would sit on my ass all day, watch
Family Guy, and eat potato chips. I stayed skinny and out of shape.
All you need to get jacked is about 45 minutes a day, 3 to 5 times a
week, and you will build muscle.
At the end of the day, if you Diet, Rest, and Train properly, you're going
to make some serious muscle gains! :) If you let me, I'd be more than
happy to be your personal coach, and training buddy... FOR FREE, of
course!!! :)
Let's make this happen!!! :)
I know you can do it.
[email protected]