Building a good physique has many benefits aside from just a visual one, as we age our muscle mass decreases gradually until we die, a decrease in muscle mass not only brings on ageing it lowers our metabolism thus if we follow a sedentary life style and consume the same calories through later life then we inevitably get fat. I hear a lot of people talk of being resigned to the fact that as you age you get fat. It doesn’t have to be that way, building a good physique and adding and maintaining your muscle mass will not only help keep you looking young and fit but can have major positive implications for your health and longevity.

Adding muscle and bulking up is a little more complex than just hitting the gym and training hard though. I see a lot of people training day in day out in the gym and achieving very little. Why? well a lot of the reason comes down to diet , Unless your diet is right and you are consuming the right quantities of calories and other macronutrients like Protein , Carbohydrates and good Fats then you will not grow .

While some people find putting on copious amounts of muscle (and fat if the diet is wrong) easy, others find that no matter how much they train and eat muscle gain eludes them.

Below I have put together a training and diet program which will pack muscle on just about anyone if done properly. The diet is based in a 200lb man so please adjust the quantities to fit your starting weight. Please feel free to email advice@boditronics.co.uk for more specific advice.

Mass gainer program

Monday   Chest:   Incline dumbbell Press 4 x 6 Incline dumbbell Flyes 2 x 10 Flat Barbell Press 4 x 6 Flat dumbbell flyes 2 x 10 Triceps:   Parallel Bar Dips 1 x 12, 3 x 8 Rope push downs 3 x 8 Reverse grip push downs 2 x 12 Abs:   Swiss ball crunches 3 x 15 -20 Hanging leg raises 3 x 12-15 Tuesday   Legs:   Barbell Squats 4 x 8-10 Stiff leg dead lifts 1 x 12, 3 x 8 Dumbbell lunges 2 x 10 Seated leg curl   Superset with   Leg extension 1 x 10, 2 x 8 Standing calf rises 3 x 8 Wednesday   Rest   Thursday   Shoulders:   Seated Military Press 1x12, 3x8 Seated Dumbbell Press 3x6 Dumbbell Lat Raise/Front Raise Supersets 2x10/10 Biceps:   Barbell Curl 3 x 6 Incline Curl 3 x 10 Reverse grip pull ups 3 x 10 Abs:   Weighted crunches 3 x 10 Wood chops 3 x 12 Friday   Back:   Dead lifts 3x 10 Wide Grip pull ups or lat pull downs 3 x 10 Bent over barbell row 3 x 8 Seated Cable Row 3 x 10 Dumbbell Shrugs 4 x 8 Saturday / Sunday   Rest

Mass gainer Diet Awake – 2 x Bulgarin Tribulus caps Breakfast – 100g Oats, 30g raisins, 1 whole egg and six whites scrambled, 1 serving Profusion mixed with semi skimmed milk, 1 banana Mid morning -1 serving Mass Attack, Apple Lunch – 250g Sweet Potato, 150g Chicken breast large salad Mid Afternoon - 1 serving Mass Attack, hand full of almonds, piece of fruit Train PWO - one serving of Profusion mixed with water Dinner – 250g Salmon Steak, 250g baked Potato and large bowl of steamed Vegetables 30-60mins before pre bed snack – 1 ZMA Complex tab Pre bed snack - 200g of cottage cheese or quark (substitute 1 scoop Express whey and skimmed milk as an alternative), 2 oat cakes, flax oil and a handful of mixed nuts -- 2 x Bulgarin Tribulus

RRP:£184.87   Select Mass Attack flavour Milk Chocolate Strawberry Toffee Delight Cappuccino Banana Cream Quantity: 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51   Our Price: £119.95 Select Profusion flavour 1 Chocolate Strawberry Vanilla   Select Profusion flavour 2 Chocolate Strawberry Vanilla

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