What is this guide for? It is a guide made for getting big and mean!

This guide is suitable for those who want to gain muscle mass. It includes a dietary outline, highlights key areas of your body that you would like to target and the best workouts for them. It is purely made from my own experience and research, and I am not responsible for any loss, injury, or damage that could happen. I advise you to confirm with your doctor before starting any new fitness plan. Good luck and train hard!

  • Firstly, plan your week, so you target specific body parts each day. I have included ready-made weekly plans If you want to focus on specifically your upper body, lower body or whole body.
  • In order to ‘grow’ a body part, you need to target it around twice a week and allow 36 hours of rest before you work it out again.
  • Progressive overload: This basically means to always challenge your muscles every time you work out by overloading them with more weights, reps or even sets. Whatever weight you start from, whether it’s 1kg or 100kg, always create a challenge. For example, you do bicep curls one day with 8kg for 12 reps, then another day you do bicep curls, you do 15 reps. Then the next time, you use 9kg for 12 reps again. This pattern ensures that your muscles are constantly growing.
  • It is a good idea to keep a log of what workouts you do and the weights you use to ensure you make good progress
  • The food you eat is just as important as the workouts as the diet is what makes exercise sculpt your body. Rich foods are needed to help you recover, build and provide you with energy so you can lift more are included in this guide!

Next, visit the FAQ page or the Rules page!


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