Build Muscle

muscleReached a plateau in your training?

If you want personal training for muscle growth click the link. For advice on home gym equipment, click the link.

The key to muscle growth is to combine 3 things effectively:

  1. Exercise with progressive overload. Here are some great exercises for each muscle group: chest, back, shoulders, biceps, triceps, abs, glutes, quads, hamstrings, calves.

  2. Eat every 3 hours, and include protein, complex carbs, and vegetables in your main meals. For low fat recipes click this link. I recommend Maximuscle Progain after your workout to gain size (and Maximuscle Promax for a low-carb version). Just click the Maximuscle banner to place your order.

  3. Get plenty of sleep and rest. If you want to learn how to sleep better click this link to the Sleep Better page.

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Muscle-Building Nutrition

Good nutrition is crucial to grow lean muscle. Ask any personal trainer in London worth their salt.

Here's a great credit-crunch tip on how to fuel your muscles with high quality protein at low cost: lamb's liver. I get mine from Waitrose because it's top quality and £1 will buy you enough for one meal.

As for carbohydrates - avoid refined foods like white bread, white rice, cakes, biscuits. Stick to clean and wholesome sources of carbs like sweet potato, wholemeal bread, brown rice, quinoa, bulgar wheat, wholewheat pasta. Good nutrition is half the battle when packing on muscle.

And don't forget water. Drink around 2 litres per day between meals/snacks, evenly spread through the day.

If you want to look lean and ripped, without too much bulk, so your six pack abs show up, go to the Tone Up page.

For an idea of a typical workout week, see personal trainer workout