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 enlarge | Authors: Michael Mejia, John Berardi
Publisher: Rodale Books
Category: Book
List Price: $18.95
Buy New: $7.49
You Save: $11.46 (60%)
New (31) Used (15) from $5.38
Avg. Customer Rating:  135 reviews
Sales Rank: 10186
Media: Paperback
Number Of Items: 1
Pages: 256
Shipping Weight (lbs): 1.2
Dimensions (in): 10.8 x 8.4 x 0.7
ISBN: 1594860882
Dewey Decimal Number: 613.713
EAN: 9781594860881
ASIN: 1594860882
Publication Date: April 2, 2005
Availability: Usually ships in 1-2 business days
Shipping: Expedited shipping available
Shipping: International shipping available
Condition: New - Has remainder mark. Fast shipping from trusted wholesaler with many exclusive publisher contracts.
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| Customer Reviews:
 Excellent book! September 23, 2007
1 out of 6 found this review helpful
If you always been the skinny guy who wanted muscles this is the book for you great information easy to read, guidelines are easy to follow to.
It's great! August 15, 2007
1 out of 6 found this review helpful
This book explains not just the what, but the why. It's full of the science behind the workouts, which makes the book fascinating as well as helpful.
DISAPPOINTED WITH THE NUTRITIONAL SECTIONS July 16, 2007
2 out of 6 found this review helpful
I've given scrawny to brawny a 5 star rating for the muscle building info. and the weight lifting workout plans. I purchased this book about 2 weeks ago. I should have known it would contain about 95.5% weight lifting info. Building bigger muscles was not my reason for purchasing this book. Nothing wrong with that of course. As a female I'm concerned with developing a fuller, better looking figure through lean body mass weight gain. I thought I'd find enough of the weight gain answers I needed in scrawny to brawny. I didn't. This book like other bodybuilding books I've got does include a comprehensive section on various weight lifting exercises, including the compound, supposedly "mass building" exercises such as the deadlifts and barbell squats. The best mass building exercise I'm aware of for a body that wants to stay skinny (such as mine) is to consume 5 to 8,000 calories a day at least 5 days a week, even on non-exercise days from 6 to 12 months. The deadlifts and barbell squats are reported to cause the body to release more growth horomone. As one guy puts it, "you gotta eat to get big." I've never seen humongous size muscles on a skinny body anyway. And personally I don't have to exercise to end up with a toothpick body. For me the scrawny to brawny book has been a bit disappointing in regards to the nutritional information. It's a great book to add to your bodybuilding library if you're interested in re-reading more of the same information on the slow/fast twitch muscle fibers and the rest of the rehashed and re-worded comments you'll find in most of the other body building books. I'm not a doctor or a nutritionist. But I believe that it will take a big body to sprout big muscles any day.
The weight loss market is over-saturated with information and products. There's barely any worthwhile information or products for those of us who are struggling to maintain or to gain a decent amount of lean body mass weight. Muscles or no muscles. I have placed an order for "Dr. Reuben's Quick Weight Gain Program (tm):Safe, Easy Weight Gain For Every Age And Situation." I'll worry about the body fat and toning later. I just want to first escape from a toothpick body ASAP.
 Disorganized & Dangerous Nutritional Advice. July 13, 2007
7 out of 26 found this review helpful
1) The book seems highly disorganized with no real structure. It does not have a clear, thought out plan and seems very scattered.
2) The nutritional.advice is hogwash. I am male 5'6" and 123LBS. Am I going to follow this hackneyed diet advice & put on probably 50LBS of fat?? Heck no. If I did, I would need to spend 4 hours a day at the gym and 2 of those high intensity cardio.
Telling people to 'eat 4,000 calories a day' (at least) train for a few hours a week, and you will 'bulk up & get big' is misleading & dangerous. What real doctor or nutritionist would advise this. And even more absurd if you work a traditional 9-5 office job & only workout for 1 or 2 hours a day. An average person needs 2,000 - 2,500 calories a day of a balance that is heavier on Proteins & 'good carbs', and very low in most fats & refined sugars. Still muscle development comes from hard training not eating until you are ready to puke,
Extremely Solid Workout and Nutritional Information! June 24, 2007
5 out of 7 found this review helpful
This is my first review on Amazon, and the only reason I decided to write one on this product was because of how excellent it turned out to be, and because some of the negative reviews that I read might scare some people away from a geniunely useful book.
I've owned it for about two years now, but I've been working out for a lot longer than that for my high school and college athletic careers, with very little to show for it. S2B has dramatically changed the way that I work out-the frequency, the types of exercises, and the volume I incorporate in my workouts. On this program, I went from 6'2 170 pounds to 6'2 195 pounds in about a year on this program, and got vastly more strong. I now do reps with weight that I used to be unable to lift once.
I've seen a few reviews that claim that they have gotten very fat etc. from employing the nutritional advice advocated in the book. There are a number of reasons why this might have happened, but the authors explicitly say that it is an outcome-based nutritional process that you update every two weeks. If you are gaining too much fat--then stop and adjust the diet! Perhaps some of the authors of these comments are not lifters in the true ectomorphic, high-metabolism "hard-gainer" mold or they did not perform the workouts with the proper intensity. I know that if you use the nutrient partitioning/timing that Dr. Berardi recommends, and you eat a lot of nutritious food (aka load up on salads, very lean beef, chicken, fruit) and perform the workouts just as they appear on a consistent basis with hard effort, you will put on muscle and while it is impossible not to put on a little fat with it, in most cases it is barely noticable.
Even if you are not a prototypical ectomorphic hard-gainer, the advice offered in this book is great for building strength and size. The authors advocate a focus on compound lifts using free weights, without a lot of machines or smith machine work that might be good for the ego but aren't good for working the joints or the multiple stabilizing muscles throughout the body. All in all, a solid, informative, entertaining and easy to read book. I would highly recommend it, although the information can be slightly disorganized and the many interesting research references contained in the book are not cited. (There is a book called Njtrient Timing that describes the principles Dr. Berardi employs for sale on Amazon that is also a great book and sheds a little more light on this very interesting and useful subject). Hope this helps!
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