Muscle mass building

Muscle & Size

Adding muscle and you need to consume more calories than you burn, also make sure that these calories are used effectively and are available for the body to build muscle.

Adding muscle and size requires a real balance between a good solid diet and intense training. Training can be designed to apply progressive overload to the chosen muscles (biceps, chest, quads etc.) to elicit the ‘training effect’ and cause the muscles to grow. Whilst training should target specific muscle groups it is often best to do compound exercises as these will use several muscle groups and are generally more functional than isolation exercises.

Your diet should be built around providing the muscles with enough levels of energy to help do the exercise and aid recovery. Calories should be eaten in a systematic way throughout the day from a variety of nutrients including protein carbohydrates and healthy fats. The high volume of calories will make sure the body always has a source of energy to feed the working muscles.

Mass Diet

Adding muscle and size is largely influenced by your diet as your body needs enough fuel consumed to promote weight gain and muscular growth. The correct nutrients work in a cooperative manner in the muscle-building process.


–          1 whole wheat bagel with 2 scrambled egg whites using MP Max Just Whites

–          1 glass of fruit juice

Mid-morning Snack

–          1-2 portions of fruit


–          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 whole grain 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 for an average male and should be adapted to meet your requirements. When planning your diet you should always take into account your current state of health, activity levels and any special dietary requirements. Please make sure you consume plenty of water throughout the day.

Let’s get pumping!!!

Training for muscle and size generally involves a working the muscle to tiredness with a variety of resistance exercises. The training programme should involve a low range of sets and repetitions, utilising a heavy load.

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 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

Seek the advice of a medical expert before attempting any exercise routine. This training programme should be adapted to meet your needs and current level of fitness.



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