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 i 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 Protein Chox 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
• 200g rice pudding
• 1-2 portions of fruit

Evening Snack

• 1 serving of Milk Protein Smooth

Training for muscle mass is tough and contain wide variety of exercises. This training program includes 4 trainings per week. We recommend you to rest after two days of intensive training.

We suggest you to seek an advice from a fitness professional about the correct technique. Begin with a warm up in order to prevent injuries.

Take 2-3 minute rests between each set

Day 1

• Bench 3 sets 6-8 reps
• Incline Bench 3 sets 6-8 reps
• Shoulder Press 3 sets 6-8 reps
• Triceps extension e 3 sets 6-8 reps

Day 2

• Leg Press 3 sets 6-8 reps
• Leg Curls 3 sets 6-8 reps
• Leg Extensions 3 sets 6-8 reps
• Seated Calf Raises 3 sets 6-8 reps

Day 3

• Lat Pull-down 3 sets 6-8 reps
• Seated Row 3 sets 6-8 reps
• Bent Over Row 3 sets 6-8 reps
• Upright Rows 3 sets 6-8 reps
• Bicep Curls 3 sets 6-8 reps

Day 4

• Squat 3 sets 6-8 reps
• Dead lift 3 sets 6-8 reps
• Standing Calf Raises 3 sets 6-8 reps
• Abdominal Crunch 3 sets 10-15 reps

We advise you to consult with a doctor before starting to exercise.

• How to Build Muscle | A Hardgainer’s Guide
• Build Muscle & Burn Fat | A Beginner’s Guide To Supplements
• Build Muscle, Burn Fat | 8-Week Training Programme