Intro
Adding muscle and size requires a real balance between diet and training. Training must be designed to apply progressive overload to the chosen muscles in order to elicit the ‘training effect’ and cause the muscles to grow. Whilst training should target specific muscle groups it is often best to target compound exercises as these will utilise several muscle groups and are generally more functional than isolation exercises. Diet should be built around providing the muscles with sufficient levels of energy to help perform exercise and fuel the recovery process. Calories should be consumed systematically throughout the day from a variety of nutrients including protein carbohydrates and healthy fats. The high volume of calories will ensure the body always has a source of energy to feed the working muscles.
Your Diet
Training to add muscle and size is largely influenced by diet as sufficient fuel needs to be consumed to promote weight gain and influence muscular growth. An athlete should attempt to gain weight via healthy foods and should attempt to consume the correct nutrients to work synergistically in the muscle building process.
Breakfast
- 1 whole wheat bagel with 2 scrambled egg whites using MP Max Just Whites
- 1 glass of fruit juice
Mid-morning Snack
Lunch
- A chicken breast/turkey steak or tuna steak
- Pasta salad made with 100g (uncooked weight) whole wheat pasta
- 150-200g low fat yoghurt
Mid-afternoon Snack
- 2 slices wholegrain toast with cottage cheese
Evening meal
- Lean beef steak/chicken breast or white fish
- 1 large sweet potato
- A mixed leaf salad
- 150-200g rice pudding
- 1-2 portions of fruit
This meal plan is suggested for an average male and should be adapted to meet your individual requirements. When planning your diet you should always take into account your current state of health, activity levels and any special dietary requirements. Please ensure you consume plenty of water throughout the day. We do not advocate or promote any specific diet or nutritional plan apart from a varied and healthy diet.
Supplements
The following supplements have been recognised as being suitable to help promote gains in Muscle and Size. These supplements should be taken alongside and in conjunction with the meal plan in the "Your Diet" section of Muscle and Size.
Breakfast
- Super Omega 3
- Alpha Men
- Tribulus Pro
- 1 serving of Hurricane XS
Mid morning
- 1 serving of Impact Blend
Mid-afternoon snack
- 1 Protein Flapjack
- A handful of a variety of Natural Nuts
- Tribulus Pro
Pre workout
- 1 serving of Hurricane XS
- 3 x BCAA+ tablets
Post workout
- 1 serving of Whey Blend
- 50g Ultra Fine Oats
- 3 x BCAA+ tablets
Evening meal
- Super Omega 3
- Alpha Men multi-vitamin
- Tribulus Pro
Evening Snack
- 1 serving of Impact Blend
- 25g Ultra Fine Oats
Training
Training for muscle and size generally involves a working the muscle to fatigue with a variety of resistance exercises. The training programme should involve a low range of sets and repetitions, utilising a heavy load.
This training programme is based on a frequency of 4 sessions per week. Attempt to have at least one day of rest after two consecutive days of exercise. Please seek the advice of a fitness professional regarding the correct form and technique of all the following exercises and ensure a thorough warm-up is performed before you start the programme and a thorough cool down is performed after the programme.
The weight you use on each exercise is dependant on your current level of fitness. The weight you select should be heavy enough so that the last repetition causes fatigue. Attempt to have 2-3 minutes rest between each set.
Day 1
- Exercise
- Sets
- Repetitions
- Bench Press
- 3
- 6-8
- Incline Chest press
- 3
- 6-8
- Shoulder Press
- 3
- 6-8
- Lateral Raise
- 3
- 6-8
- Triceps Extensions
- 3
- 8-12
Day 2
- Exercise
- Sets
- Repetitions
- Leg Press
- 3
- 6-8
- Leg Curls
- 3
- 6-8
- Leg Extensions
- 3
- 6-8
- Seated Calf Raises
- 3
- 6-8
Day 3
- Exercise
- Sets
- Repetitions
- Lat Pull-down
- 3
- 6-8
- Seated Row
- 3
- 6-8
- Bent Over Row
- 3
- 6-8
- Upright Rows
- 3
- 6-8
- Bicep Curls
- 3
- 8-12
Day 4
- Exercise
- Sets
- Repetitions
- Squats
- 3
- 6-8
- Dead Lifts
- 3
- 6-8
- Standing Calf Raises
- 3
- 6-8
- Abdominal Crunch
- 3
- 10-15
We highly recommend seeking the advice of a medical expert before commencing any exercise routine. This training programme should be viewed as a guide only and should be adapted to meet your individual requirements and current level of fitness.