"We all have great inner power. The power is self-faith. There's really an attitude to winning. You have to see yourself winning before you win."

-Arnold Schwarzenegger

"Ever since I was a child I have had this instinctive urge for expansion and growth. To me, the function and duty of a quality human being is the sincere and honest development of one's potential."

-Bruce Lee

The New Year is RISING and my plan for how to gain muscle mass in 2010 is already underway.... I've made up my mind to DO THIS and to increase accountability I'm documenting the whole thing on my body transformation page. Stop by and leave me a few words of encouragement and support.

The pressure's on and I can already tell a BIG difference in my approach to making a transformation this year just knowing that people are watching. I'm fully committed.

That being said I believe there are 4 Pillars you must study and master if you want to learn how to gain muscle mass:

1. Proper Mindset: You have to fully believe in yourself 100%. Drop any fear and doubt as soon as it arises and eliminate any negative self talk. Focus on your ability to succeed and KNOW that your success is inevitable.

2. Optimal Training: If you don't know the proper training methods to break your plateaus you MUST educate yourself by absorbing all you can from guys like Vince DelMonte, Jason Ferruggia, Sean Nalewanyj, Jeff Anderson, Nick Nilsson and other competent coaches.

3. Quality Nutrition: You are what you eat. You can't build your best body now, unless you are eating the best foods that will nourish, strengthen and rebuild it. Just like you can't build your dream house out of scrap materials... your body is the same way.

4. Rest and Recovery: This is where the magic happens... that's right... in the bedroom. Sleep is when the muscles are repairing themselves and actually growing. Neglect this and you are doomed to be scrawny.

If you're not growing or achieving your goals... the problem is within one of these four pillars. Make sure you understand and are following these tips on how to gain muscle. When you have the four pillars in place and they will support your progress and growth in 2010. You can dooooo it!

Brandon