I had personal trainer, also a close friend, who helped me put on size and he kept everything simple. To gain size rapidly and remain in a state of natural health follow these simple guidelines:

- I managed to gain over a stone in weight and really bulk up in 2 months.


1. Stop drinking alcohol! - I had tried to gain size many times before, and never sacrificed alcohol. My personal trainer stressed the importance of this to speed up results and it really proved to work. For the months I wasn't drinking I felt extremely healthy and managed to achieve a lot more. If you can't have a night out without drinking, either avoid bars and night clubs, and go cinema, restaurants etc. Or focus on day game during this time and use the evenings to work on income generating projects at home. This is what I did. http://mileshayden.com/making-money-online/

2. Drink lots of water - Water is like your bodys natural fuel. Drink little and often. This is key for any form of diet, and will make you more alert and active, and always keep you switched on. Take the Volvic challenge!

3. Cut out processed food and fast food = junk food! - You don't get enough nutrients and goodness out of processed food, and I don't even need to go there with fast food.

4. Balanced Diet - Eat lots of natural proteins, don't rely on the shakes - tuna and chicken are rich in protein. Your body will need plenty of fuel aswell, so eat plenty of carbohydrates, preferably brown pasta and rice. A carb drink such as Lucozade sport can increase energy levels at the right time. I was advised to have half a bottle after workout, and then the other half the following morning.

5. Eat plenty of fruit and veg - at least 5 portions a day, and drink lots of fruit juices aswell.

6. Protein shakes. Syntha 6 is a great protein drink because its 6 different types of protein. You should have a shake first thing in the morning, and then straight after workouts. Do NOT try to overdo it with the protein, it can cause protein poisoning, liver damage and bring you out in spots or blemishes.


7. Workout 3 or 4 times a week and stick to a routine. - Discipline is key. Don't miss a session because you cant be bothered and then try to make up for it by doing too much the following week.

8. Routine - work back, chest and shoulders - one muscle group each session. 4 different exercises, 4 sets on each, 8-10 reps each set. Before each session I warmed up with 5-10 mins on the treadmill, and at the end of each session did some crunches and abs workout. Do an extra day every couple of weeks to do your legs.

Avoid sessions working on your arms, because your arms will be worked in other sessions. And if you punish your arms too much, you won't be able to lift a lot elsewhere when working your back, chest, shoulders.


9. Rest properly. Do not workout everyday, you will burn out and hinder the effects. Healthy sleep is essential. Get to bed/sleep before 12 and get 8 hours every night.



* After 2 months following your own routine adhering to these guidelines, I GUARANTEE you will put on size, and have a much improved physique. You will also feel a lot healthier and be aware of this. It helped my game in this way to as I found I was always on-the-ball, and had better responses as I could think fast. It helped to cancel out those awkward pauses when you run out of material. Natural health is like workout for the brain and is vastly under estimated in game. I personally recommend adapting your lifestyle as you could improve your game by up to 20% by leading a healthy lifestyle.

would you recommend smoking with the work out routines?
alcohol is easy to give up for me but the smoking is a killer

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Three Types of Players:
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2) Those who watch what happens
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1. Genetics

2. Progressive training program

3. Adequate recover time

this is quite a good post


saying to work your legs only ever so often is a ridiculous thing to say though as working the legs produces hormones that make the rest of the body grow quicker

eating too much protein does not give you spots and doesn't damage ones liver either this is a myth

any personal trainer that says to only work out the legs once every few weeks really isn't worth paying for

Depends on how heavy a smoker you are. While my PT says not to do it, I do it anyway and havent had a problem but then again I'm a light smoker, so it would probably be recommended to at least cut down on smoking.

That guy should be fired. Anybody who doesn't do legs AT least 2x a week OFFENDS me
I used to lift 3x a week and I did legs everytime I lifted
One time, I did a routine that only did legs 1x a week - it felt stupid[/b]

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3x a week is abit much you dont want to overtrain your muscles!

still i agree that PT should be fired!!!!

1) eat
2) train hard
3) sleep ( as close to 8 hours a day as possible)
4) profit

and if you want to grow even faster, roids are always an option. dont recommend it for unexperienced lifters but yeah

I do legs once a week : /

...and by legs I mean squats.

Good Man, heavy squatting below parallel is key bulking up!

Deadlifts are cool too.

yeah this plan sounds cool. Just make sure you know whether you can train you muscles twice a week or once a week. Dont go to failure either, if you're new make sure you could get one maybe two more reps out at the end of each set. Till failure is only for experienced lifters and even then only if you are prepared for it. Common mistake along with training to lightly.

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Legs twice a week sounds sick.

I train quads one day and hams another. Couldnt cope with them both on the same day, let along both twice a week!!!

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Day I don't quite know, of Celibacy Challenge

This truly sucks!!!

Hitting each muscle group once per week is totally fine, including legs! Your legs are gonna get more work on cardio days anyways.

For the first 2 weeks do a 1 set, total body circuit, 3 times per week. Weeks 3-4, do your total body circuit 2 times per session, 2-3 times per week.

Starting week 5 you can move into a split routine. A 3 day routine is easiest to stick with.

Monday = Chest
Wednesday = Legs
Friday = Back

Splash in core work and cardio throughout the week, you could make it your Tuesday/Thursday. Weekend is for rest...and play!

If you're trying to gain size and muscle quickly, the LAST thing you want to do is cardio.

I dunno about the liver, but too much protein can give you kidney stones, and also make your bones weak. It makes your blood acidic, and your body counters this by taking calcium out of your bones and into your blood, and then this has to be removed by the kidneys (where it can form stones). I think drinking plenty of water helps with this.

As for spots, I don't know about how true that is either. But I have certainly been getting more spots since drinking a protein shake 1 or 2x a day. However that's just anecdotal evidence; it could be coincidence and caused by a number of different factors.

Cardio days!!! I find the very thought of cardio days insulting!!!

If you train hard enough you will grow. But it depends on many different factors!

Anyone new to the gym and bodybuilding please take all advice with your end goal in mind.

The Protein spots thing I've never heard. Probably because bodybuilders consume lots of protein and have body spots. Let's ignore the fact that many steroids cause spots, and we'll see what we come up with. Bodybuilders not on steroids train hard and heavy. This increases their natural testosterone. Testosterone causes spots. Hey, I think we're on to something here!!!

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Day I don't quite know, of Celibacy Challenge

This truly sucks!!!