Muscle & Strength

Suitable for:

• Anyone looking for rapid and sustained improvements in strength levels and increase lean muscle mass
  
• Bodybuilders and athletes seeking to enhance their physique and strength performance
  
• Those looking to enhance recovery from exercises or increase their daily protein intake
  
• Anyone searching for an 'all-in-one' supplement to enhance the benefits of regular exercise
  

Why choose this range?

The range includes a variety of products to support sustained increases in lean muscle and strength improvements. With a wide selection of protein shakes in addition to all-in-one products and specific post-workout supplements, the range includes a host of formulas scientifically designed to support muscle growth and enhance recovery.

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 one serving of Total Breakfast
  
• 1 glass of fruit juice
  

Mid-morning Snack

• 1-2 portions of fruit
  
• 1 serving of True Whey
  

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
  
• 1 High Pro Bar
  
• A handful of a variety of Natural Nuts
  

Pre workout

• 1 serving of Pulse® V4
  

Post workout

• 1 serving of Hurricane XS
  

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
  

Evening Snack

• 1 serving of Milk Protein Smooth
  

This meal plan is suggested foran 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.

Training for muscle mass 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.

Thistraining 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 dependent on your current level of fitness. The weight you select should be heavy enough so that the last repetition causesfatigue. Attempt to have 2-3 minutes rest between each set.

Day 1

Bench Press: 3 sets of 6-8 reps

Incline Chest Press: 3 sets of 6-8 reps

Shoulder Press: 3 sets of 6-8 reps

Lateral Raise: 3 sets of 6-8 reps

Triceps Extensions: 3 sets of 6-8 reps

Day 2

Leg Press: 3 sets of 6-8 reps

Leg Curls: 3 sets of 6-8 reps

Leg Extensions: 3 sets of 6-8 reps

Seated Calf Raises: 3 sets of 6-8 reps

Day 3

Lat Pull-down:  3 sets of 6-8 reps

Seated Row: 3 sets of 6-8 reps

Bent Over Row: 3 sets of 6-8 reps

Upright Rows: 3 sets of 6-8 reps

Bicep Curls: 3 sets of 8-12 reps

Day 4

Squats: 3 sets of 6-8 reps

Deadlifts: 3 sets of 6-8 reps

Standing Calf Raises: 3 sets of 6-8 reps

Abdominal Crunch: 3 sets of 10-15 reps

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.

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