Hi, I’m Doctor Sam Robbins.
At the age of 6, when I first moved here to
America from Italy – I saw my first muscle
magazine and I was mesmerized by the idea
of getting big, strong, muscular and lean.
Sadly, I have some crappy genetics and gaining
muscle and losing fat has always been an uphill
battle for me.
But I’ve never given up and in the process,
I’ve learned everything there is to gaining
muscle and losing fat, naturally.
This also probably explains why I became an
anti-aging, endocrinology doctor – which is
the study of hormones.
And I’ve coached professional and Olympic
athletes, including lots of bodybuilders.
And during the past 3+ decades, I’ve made
a million mistakes.
I’ve done everything wrong because I read
all the stupid advices in the muscle magazines
or from guys who had get genetics and were
taking tons of drugs.
Basically, it was bullshit!
So today, I’m here to pass on all of my
wisdom, so you can learn from my mistakes.
I’ve simplified the entire process of gaining
muscle to 4 simple and clinically proven “ingredients”.
No matter what you read or do, these ingredients
will produce 90% of all your muscle.
You’ll get the most “bank for your time”,
so please pay attention and save yourself
the hassle in the future.
By the way, what I’ll reveal today works
for EVERYONE, every single time — young
It works for guys who have crappy genetics
and it’ll work even better for guys who
have “good” genetics.
However, I’m going to keep today’s video
very short and just give you the main bullet
Enough for you to absorb the information,
take action today and start getting results.
IF you want more information on anything specific,
leave your comments and questions below and
I promise I’ll address them in future videos
with more details.
And, before I continue – make sure you are
subscribed to my channel, so you don’t miss
out on this and similar topics, including
4 Primary Ingredients For Building Muscle
Ingredient #1 – HORMONES
Before anything can be said and done, you
must have the right hormones for building
They need to be optimized.
We all have different genetics and please
don’t compare yourself to someone else who
might have great genetics and then think there’s
something wrong with you.
Just as someone who is a genius and has a
high IQ, some people are just born with lots
of muscle cells and the perfect hormones for
building muscle and losing fat.
If you don’t optimize your hormones, anything
else you do will NOT work and it’ll be a
waste of effort, time and money.
In fact, the right hormonal environment will
make you grow muscle without doing anything
– no exercise, diets or supplements.
And, this is exactly what happens when you
hit puberty and all of a sudden you start
getting muscular, leaner, more aggressive,
It’s ALL about the hormones.
And this is why a women can do the same exercise,
diet and so forth as a man, and they will
NEVER get anywhere near the muscle size — they
don’t have the right hormones.
Anyway, I’ll expand on this topic in a about
a minute, so don’t go anywhere.
But let’s move on to the second most important
ingredient and that’s EXERCISE.
Ingredient #2 – EXERCISE
In order for muscle to grow, it FIRST needs
to be “stimulated” and that requires exercise.
The correct form of exercise ALSO produces
important hormones and growth factors, that
will build muscle.
And in order to do this, you need to lift
Now, this can be with dumbbells, barbells,
cables, machines or your own bodyweight.
It doesn’t matter.
● You should exercise 3-4x weekly, no more.
● Keep your workouts to about 45 minutes
● Work quickly, with about 60-90 seconds
rest between sets.
● Squeeze the muscle, don’t just lift
Go for a good pump.
● You should do about 6-15 repetitions for
your upper body and 10-20 reps for lower body.
● Go close to failure on your sets.
Maybe 1 rep short.
● Do about 6-10 total sets per muscle.
● Mix things up and try various different
exercises and reps – see what works for YOUR
● Be patient.
Everything I’ve stated has to do with optimizing
your anabolic hormones (testosterone, growth
peptides, etc.) and minimizing your catabolic
hormones (cortisol, adrenal hormones, etc.)
Okay, now that you’ve stimulated the muscle,
have produced the right hormones, it’s time
to FEED your muscles.
Ingredient #2 – DIET
If you don’t feed your muscles, the workouts
will cause you to LOSE muscle.
In fact, this is what happened to me when
I first started.
I thought I’d lift weights to make my muscles
grow and then eat less food to lose fat.
But all I did was get smaller and weaker.
I was like anorexic.
However, you don’t need that much extra
Increase your calories by about 250-500 daily
and see how you look and feel after a month.
If you’re not getting fat, then good.
If you are, lower the calories a little.
This has to do with YOUR body, so listen to
it, pay attention.
As far as WHAT to eat.
Okay… this is where all the confusion comes.
Most people eat way too much protein.
The people tell you to eat more and more protein,
are SELLING you protein supplements … or,
Listen – the time you’re growing the FASTEST
in life is when you’re a baby – right?
And mother’s milk is only 5% protein.
One cup has only 2.5 grams of protein – the
rest is fat and carbs.
With that said, the MOST you’ll ever need
is 1 gram of protein per pound of bodyweight.
So if you weigh 150 lbs, you need 150 grams.
NOTHING MORE, got it!
Hell, this even includes guys who are taking
a ton of steroids.
You protein should come from grass fed bison,
salmon, whole eggs, whey isolate and collagen
These are my favorites.
Whatever you do, NO processed meats.
Next, you need fats.
Most people don’t eat enough good fats and/or
are eating too much of the bad fats.
Your diet should be about 25% fat, from healthy
sources such as coconut, olive, macadamia
nut oils… raw nuts and seeds (no peanuts
and or cashews) … and avocados are good
Finally, you need carbohydrates.
Stay away from processed carbs and simple
Eat vegetables, white rice (NOT brown), yams,
sweet potatoes, small amounts of fruits, legumes
and other whole grains.
Simple, easy and effective.
Ingredient #4 – REST
Now that you’ve stimulate and fed the muscle,
you need to REST it.
Just like a baby, you need your rest to grow.
As far as sleep, get as much as you need.
Some need 6 hours and some need 9.
Go to bed before midnight and wake up naturally.
Also, this means that you don’t go and play
sports every day, party all night and burn
out your resources — which is needed to build
Again, rest improves your anabolic hormones
(testosterone, growth peptides etc.) and minimizes
your catabolic hormones (cortisol, adrenal
And we come back full circle again to your
There are lots of hormones in the body — but
the main one that controls muscle size is
NO, it’s not GH, MFG, IGF, etc., etc.
Yes, there are growth factors such as Myostatin
inhibitors, but that’s not something you
can control – it’s a “genetic” thing,
so let’s not talk about it.
Testosterone is the hormones that turns a
“boy” into a MAN!
It’s the main hormone that differs in quantity
for men and women.
Thus, why women can NEVER get as big as men
— UNLESS they take lots of steroids, which
are derived from testosterone.
Some guys produce more testosterone than others.
And ALL guys produce LESS testosterone as
they hit their mid 20’s.
Sadly, not only do we start to produce LESS
testosterone, we also produce MORE of the
negative hormones such as estrogen, cortisol,
Anyway, I’m going to end this video here
because it’s gotten way too long as it is.
However, IF you want more information on increasing
your testosterone naturally, I’ve got two
important links below this video, in the description
area… that I want you to go to right now.
One will be a video give more details about
hormones, how they work and so forth.
The second will be to a natural formula that
I use myself, as well as my clients … on
how they can double or even triple their testosterone
levels in just 30 days, naturally and safely!
Well, that’s it for today.
I hope this video gave your more clarity.
If you found it helpful, please give it a
“thumbs up” and “share the health”
with others, so they can benefit as well.
Don’t forget to visit the links below, in
the description area on how to naturally and
quickly, increase your testosterone levels
– to build more muscle, decrease belly fat
and increase your sex drive
Thanks for listening and have a happy and