Guide for Muscle Building. Simply follow the new training and nutrition program that bodybuilder Keith Whitley used to gain 15 kilograms of muscle in 42 days! It's time to make significant gains: With Dr. Ellington Darden's new muscle-building program, this well-trained American bodybuilder achieved an astonishing increase in mass in a very short time! Training includes innovative 3-day split programs, alternating training, full-body workouts, and negative training, complemented by super-slow and negative repetitions – a masterful training plan for overwhelming results! Additionally, there is precise planning of nutrition and calorie intake with optimal distribution of protein, carbohydrates, and fats. This book serves as a precise guide, motivational aid, and training diary all in one: Record your results in the pre-made tables and compare your progress.