MICHAEL MEJIA JOHN BERARDITHE COMPLETE GUIDE TO BUILDING MUSCLE THE NATURAL WAY RODALEorice ‘The information in this book is meant to supplement, not eplacs, proper exercise traning, All forms of exercise pose some inherent risks, The editors and publisher advise eaders to take fll responsibility for cheie safety and know their limits. Before practicing the exercises in this book, be sure that your equipment Js well maintained and do not take risks beyond your level of experience, aptitude, taining, and fitness. The exercise and dietary programs inthis book are not intended asa subsite for any exercise routine ‘or dietary regimen that may have been prescribed by your doctor. As with all exercise and. dietary programs, you should get your doctor's approval before beginning. “Mention of specific companies, organizations or authorities inthis book does aot imply endorsement by the author or publisher, nor does mention of specific companies, organizations, or authorities ‘imply that they endorse this book, its authos, or che publ Internet addresses and telephone numbers given int she ‘book were accurate at the time it went to press. (© 2005 by Michael Mejia and John Beraedi Photographs © 2005 by Rodale Ine. All sights ceserved. No part of this publication may be reproduced or tansmited in any form or by any means, clectronic or mechanical, including photocopying, recording, or any other information storage and retrieval system, without the writen permission of the publisher Princd in the United Seates of America Rodale Inc. males every effort to use acid-free ©, recycled paper ®. Book design by Susan P. Fugster Photographs by Mitch Mandel lusteations by Karen Kuchae Library of Congress Cataloging-in- Publication Data Mejia, Michael Scrawny to brawny : che complete guide to building muscle the natural way / Michael Mejia and John Berardi pom. Includes index. ISBN-13 978-1-59486-088-1 paperback ISBN-10 1-59486-088-2 paperback 1. Bodybuilding —Handbooks, manuals, etc. 2. Bodybuilders—Nutrtion. 3. Muscle strength. 1. Berardi, John. U. Tie Gv546.5.M44 2005 613.713—de22 2004027349, Distributed tothe trade by Holtabrinck Publishers 246 8 10.9 7 5 3 1 papertack RODALE ‘We inspire and enable people to improve he ves andthe world around hem For mor of oar products visit rodalestre.com or call 1-800-848-4735