THE BUILD muscle GUIDE TRAINING & NUTRITION GUIDE
Contents BACK TO BASICS 1 FOOD FOR THOUGHT 2 THE SCOOP ON SUPPLEMENTS 3 IN THE KNOW 5 WORKOUTS 4 THE FINAL WORD 6 TAP PAGE NUMBER TO JUMP TO ARTICLE
IF YOU’RE LOOKING TO GET STRONGER AND BUILD MUSCLE, YOU’VE COME TO THE RIGHT PLACE. Building muscle can really boost your confidence, but it takes time, consistency, and a good plan. That’s why we’ve broken everything you need down into nutrition, supplements, and training — so you know exactly where to start. There are no shortcuts to building muscle, just hard work and commitment. So, if you’re ready to get started, let’s go… BACK TO MENU LET’Sget started
01 TRAINING Building muscle, on the face of it, is really quite simple. You need to create a stimulus for your muscles to grow. When you lift weights, you’re breaking your muscle fibres down, so they can grow back bigger and stronger. By challenging your muscles to deal with greater levels of resistance and weight, your muscles will increase in size, also known as muscle hypertrophy. 02 NUTRITION When you’re trying to build muscle, your diet is just as important as when you want to lose weight. Eat the right amounts of carbs, fats, and in particular protein — which helps repair damaged muscle fibres. If you don’t provide your body with the food it needs to perform, you won’t see the gains you’re looking for — it’s that simple… 03 REST AND RECOVERY Sometimes less is more. When you lift weights, you’re essentially tearing muscle fibres in order to make way for new muscle growth. And, this muscle tissue actually grows back when you’re not training! So, although you might be tempted to train a muscle group more often, you might not see the results you want. Turn those rest days into growth days. 04 THE FINAL WORD The only way to build muscle is with proper training, good nutrition, and not forgetting rest. You must apply equal attention to all three to maximise muscle growth. And, remember… You can’t out-train a bad diet. build muscle? HOW DO YOU BACK TO MENU TO BUILD BIGGER MUSCLES YOU HAVE TO TRAIN, EAT, AND REST. BUT, WHAT’S THE MOST IMPORTANT? BACK TO BASICS
IN THIS SECTION WE'LL SHOW YOU: How to calculate how many calories your body needs to achieve your goal. The major food groups and what percentage of your diet they should make up. Super-simple recipes and a meal plan so your journey doesn’t equal bland food or complicated kitchen routines. Now get a calculator and a pen and paper handy for your personalised nutrition plan… WE CAUGHT UP WITH QUALIFIED NUTRITIONIST JENNIFER BLOW TO GET THE LOWDOWN ON HOW TO FEED YOUR BODY FOR SUSTAINABLE, LONG-LASTING RESULTS. thought foodFOR BACK TO MENU
Let’s take a look at some general calorie recommendations... AGE SEDENTARY You’re not doing much exercise - Just daily living activities (kcal) MODERATELY ACTIVE A couple of gym sessions or long walks per week (kcal) ACTIVE 3+ gym sessions per week (kcal) M F M F M F 18 2,400 1,800 2,800 2,000 3,200 2,400 19-20 2,600 2,000 2,800 2,200 3,000 2,400 21-25 2,400 2,000 2,800 2,200 3,000 2,400 26-30 2,400 1,800 2,600 2,000 3,000 2,400 31-35 2,400 1,800 2,600 2,000 3,000 2,200 36-40 2,400 1,800 2,600 2,000 2,800 2,200 41-45 2,200 1,800 2,600 2,000 2,800 2,200 46-50 2,200 1,800 2,400 2,000 2,800 2,200 51-55 2,200 1,600 2,400 1,800 2,800 2,200 56-60 2,200 1,600 2,400 1,800 2,600 2,200 61-65 2,000 1,600 2,400 1,800 2,600 2,000 66-70 2,000 1,600 2,200 1,800 2,600 2,000 71-75 2,000 1,600 2,200 1,800 2,600 2,000 76+ 2,000 1,600 2,200 1,800 2,400 2,000 The amount you eat directly affects your body composition, so why do most of us use the generalised population guidelines (or none at all)? In reality, calorie requirements are as unique as you are — your age, gender, body composition, physical activity all affect how many you need per day, AKA your ‘total daily energy expenditure’. calories COUNT MAKE BACK TO MENU
WORK OUT YOUR CALORIE REQUIREMENTS: THE SCIENCE Now it’s time to get personal. Follow these steps to work out how many calories your body needs to maintain your current body composition. After that, you’ll be able to work out how many calories you need to build muscle. STEP 1 WORK OUT YOUR BMR Your BMR is your ‘basal metabolic rate’. It’s the amount of energy (calories) your body burns if you do nothing but rest for 24 hours. To calculate your BMR, you should know your weight in kilograms and your height in centimetres, and you should have a calculator. Use one of the following equations to calculate your BMR: Weight Height Age BMR 10 X WEIGHT IN KG + + - - = = 10 X WEIGHT IN KG 6.25 X HEIGHT IN CM 6.25 X HEIGHT IN CM 5 X AGE IN YEARS + 5 5 X AGE IN YEARS - 161 MEN WOMEN your BMR BACK TO MENU
STEP 2 WORK OUT YOUR TDEE Your ‘TDEE’ is your total daily energy expenditure. That’s the amount of calories your body needs daily — including physical activity. To work out how many calories you need per day, use a calculator to multiply your BMR (you’ve just worked this out in step 1) by your physical activity level or ‘PAL’, which is represented by the numbers below: STEP 3 WORK OUT YOUR ‘GOAL TDEE’ FOR MUSCLE GAIN Muscle gain: The amount of calories you’ll need per day to build muscle depends on your overall goal — whether you’d like to lose fat as well as gaining muscle, or just gain muscle without losing any fat. To lose fat while gaining muscle mass, subtract approximately 500kcal from your TDEE — your body will use up the remaining calories from your energy stores. This energy can be taken from both fat and muscle tissue. To minimise muscle tissue loss, it’s important to keep on top of weight training and eat enough protein (we’ll get to this later). If you’d only like to gain muscle, studies suggest you should add around 500kcal to your TDEE. Take body measurements every few weeks. You can either increase your intake in increments of around 250kcal if you’re not gaining muscle, or if you find you’re gaining too much weight in the wrong places, decrease your intake slightly. 1.4 1.6 1.8 SEDENTARY MODERATELY ACTIVE HIGHLY ACTIVE YOUR BMR X YOUR PAL = YOUR TDEE – 500KCAL = YOUR TDEE + 500KCAL = LOSE FAT AND BUILD MUSCLE: BUILD MUSCLE: your TDEE goal TDEE BACK TO MENU
It’s important to work out your macronutrient requirements, which means how much protein, carbohydrates, and fat your body needs. Follow these steps to work out what you need — grab a pen and paper and write the numbers down as you go. STEP 1 HOW MUCH PROTEIN? Calculate your protein requirements first, and the rest (carbohydrates and fat) should be taken from your remaining calorie requirements. Protein is the body’s bricks and mortar for rebuilding muscle, replicating DNA, and catalysing metabolic reactions. High amounts are found in meat, fish, animal products, and also plant-based sources like legumes, nuts and seeds. Eating enough of the stuff combined with weight training promotes muscle growth (AKA muscle protein synthesis) and maintenance. Build muscle: Research spanning the last 30 years recommends that to gain muscle mass, you’ll need approximately 1.6g of protein per kilogram of bodyweight per day. Simply multiply your weight in kg by 1.6 to work out how many grams of protein you need every day. Once you’ve worked out how many grams of protein you need per day, multiply the amount of grams by 4 to get the amount of calories it represents. Subtract this from your goal TDEE, and you’ll have your remaining calories to work out your fat and carbohydrates. Write down these numbers. WEIGHT IN KG X 1.6 =DAILY GRAMS PROTEIN DAILY GRAMS PROTEIN X 4 = CALORIES YOUR GOAL TDEE – CALORIES = macros MASTER your remaining calories BACK TO MENU
STEP 2 HOW MUCH FAT? Research shows that around 35% of your diet should be made up of fats. To work this out, divide your goal TDEE by 100 and multiply that number by 35. To get the amount of fat in grams you need, divide that number by 9. Write these numbers down. There are a few different types of fats — some of which are healthy and some that have no health benefits at all. Monounsaturated and polyunsaturated fats are found in foods like avocados, nuts, olive oil, and oily fish, and boast big health benefits. Saturated fats found in things like coconut oil, meat, egg yolk and dairy are beneficial in smaller amounts. Finally, you have trans fats, which are found in fast foods, ready meals, and confectionary. Avoid these as they’re harmful to health and will slow progress. STEP 3 HOW MANY CARBOHYDRATES? Now you’ve worked out your protein and fat requirements, the remaining calories from your goal TDEE should be made up of carbohydrates. To work out your remaining calories, simply subtract your protein and fat calories from your goal TDEE. Next, divide your remaining calories by 4 to get the amount of carbohydrates in grams you need. There are two main food groups that contain carbs: Starchy foods: Starchy foods are the main source of carbs and play a key role in energy metabolism. These include foods such as bread, pasta, potatoes, rice and cereal. Try to eat these as wholegrain varieties (or leaving the skin on for potatoes), as that’s where lots of the goodness is found. Fruit and vegetables: Boasting a huge range of vitamins and minerals and absolutely essential for health, fruit and vegetables are a must. Vegetables help you feel full due to their fibre content, plus they’re often low in carbs (not including starchy veg like potatoes). Try to get at least 3-4 portions of vegetables into your daily diet. Fruits are higher in carbs in the form of simple sugars, but are still an important food for health. Try to get 1-2 portions of fruit into your daily diet (dried fruits and fruit juices have a higher sugar content so try to steer clear of having these too often). YOUR GOAL TDEE ÷ 100 THEN X 35 THEN ÷ 9 = YOUR GOAL TDEE – YOUR PROTEIN AND FAT CALORIES THEN X 4 = CARBOHYDRATES IN GRAMS fat in grams BACK TO MENU
MONDAY BREAKFAST Peanut Butter & banana on toast Bowl of granola with milk Glass of fresh orange juice LUNCH Spanish omelette with salad SNACKS Dried fruit (raisins, apricots, dates, prunes) DINNER Spaghetti Bolognese Wholemeal bread roll SNACKS Weight Gainer protein shake with milk TUESDAY BREAKFAST Carrot cake baked oats (oats, egg white, banana, grated carrot, cinnamon, nutmeg, milk, baking powder, FlavDrops) LUNCH Subway-style turkey meatballs and tomato sauce in bread baguette topped with mozzarella and salad SNACKS Rice cakes with sliced avocado and tomato DINNER Teriyaki tuna steak with egg noodles, pak choi and cashew nuts SNACKS Greek yoghurt with frozen berries, walnuts, and Sugar-Free Syrup muscle-building FOOL-PROOF MEAL PLAN This well-balanced meal plan comes from expert nutritionist Alice Pearson and is designed to keep you going all day long. Mix and match your meals and snacks to suit you, and remember, your calories and macronutrient weights are personal — you can apply these to the plan. BACK TO MENU
WEDNESDAY BREAKFAST Gainer shake (Chocolate Impact Whey Protein, banana, Peanut Butter, oats, milk, Chia Seeds) LUNCH Baked potato with mixed bean chilli, cheddar cheese and salad SNACKS Impact Bar DINNER Chicken fajitas packed with veg, topped with salsa and guacamole SNACKS Toasted wholemeal bagel with almond butter THURSDAY BREAKFAST Poached eggs and sautéed spinach on wholemeal toast LUNCH Greek salad with chicken breast and olive oil dressing SNACKS Protein Cookie DINNER Thai green fish curry with mangetout, baby corn and cashew nuts, with jasmine rice SNACKS Porridge with Whey Protein, blueberries, almonds, chia seeds, and Manuka honey FRIDAY BREAKFAST Smoked salmon, cream cheese, and avocado on a wholemeal bagel LUNCH Falafel with spiced chickpea couscous and hummus SNACKS Rice cakes with Peanut Butter and sliced apple DINNER Turkey sausages and roasted peppers with pesto gnocchi SNACKS Casein Protein Powder blended with frozen berries and milk BACK TO MENU
SATURDAY BREAKFAST Bacon medallions, scrambled eggs, grilled mushrooms, and baked beans Fruit salad LUNCH Asian rice salad with wilted greens and edamame beans in sesame oil and ginger SNACKS Peanut Putter and banana sandwich DINNER Grilled chicken shish kebab with salad, pita bread, and yoghurt dressing SNACKS >70% cocoa dark chocolate with a glass of full-fat milk SUNDAY BREAKFAST Porridge with sultanas and apple chunks LUNCH Roast beef with root vegetables and ovenroasted potatoes DINNER Chicken fajitas packed with veg, topped with salsa and guacamole SNACKS High-protein yoghurt with granola BACK TO MENU fresh!
THERE ARE PLENTY OF REASONS TO TAKE SUPPLEMENTS WHEN YOU’RE TRYING TO BUILD MUSCLE. From making sure you’re pumped for every session to optimising your recovery, our supplements can help you tackle any workout. supplements THE SCOOP ON BACK TO MENU
THE SCOOP ON SUPPLEMENTS daily dose YOUR ES SENTIAL S CREATINE MONOHYDRATE Creatine has been shown to increase physical performance in successive bursts of short-term, high-intensity exercise. FIND OUT MORE ES SENTIAL S OMEGA-3 Omega-3 is an essential fatty acid that your body can’t make itself, so you have to get from your diet. It’s found naturally in fish oil — meaning it can be difficult to get enough of it from what you eat alone. FIND OUT MORE ES SENTIAL S L-CARNITINE TABLETS The perfect way to boost your amino acid intake. L-carnitine is an amino acid naturally found in the body, which helps to grow and maintain muscle. The biggest motivator is progress, and L-carnitine will help you to strive towards your build muscle goal. FIND OUT MORE BACK TO MENU
PRE-workout THE SCOOP ON SUPPLEMENTS Tired of turning up to workouts weary and demotivated? A pre-workout could be the answer you’ve been crying out for… BACK TO MENU ES SENTIAL S ORIGIN PRE-WORKOUT Give your body an extra boost before you even step foot in the gym. Origin Pre-Workout is a nononsense formula, packed with key pre-workout ingredients, including citrulline malate, beta alanine, and caffeine to take your training to the next level. Dry scoop and stim-free variations available. FIND OUT MORE PR O THE PRE-WORKOUT Provides an explosive blend of caffeine and creatine for a pick-me-up before you head to the gym. With 200mg of caffeine per serving, you’ll be fuelled up for a session to remember. Vitamin B6 also supports your immune system, helping you to stay on your game day after day. FIND OUT MORE
BACK TO MENU THE SCOOP ON SUPPLEMENTS Fuel your body during exercise to maximise your performance in the gym, on the track, or the pitch… INTRA-workout ES SENTIAL S BCAA 4:1:1 An everyday blend of branched-chain amino acids to help you build and repair new muscle — vital whatever your goal. Leucine, isoleucine and valine can’t be produced by the body, but a BCAA shake is sure to top you up mid-workout. FIND OUT MORE ES SENTIAL S IMPACT EAA All nine essential amino acids, zero calories and zero sugar. With a faster amino acid absorption rate than other products to help support your muscles as you train. This supplement is sure to become your favourite gym partner. FIND OUT MORE ES SENTIAL S THE EAA The EAA is a cutting-edge blend of essential amino acids with added electrolytes designed for the most dedicated. It’s packed with premium patented ingredients, including Aquamin, BioPerine® and AstraGin®, in optimal dosages, alongside vitamin C to support you through your tough training sessions. FIND OUT MORE
Kick-start your recovery, so you’re always ready for the next session. POST-workout THE SCOOP ON SUPPLEMENTS ES SENTIAL S CLEAR WHEY GAINER Clear Whey Gainer is a light and refreshing weight gainer, more like juice than a milky protein shake. This game-changing Clear Whey Gainer boasts over 471 calories per serving, with over 60g of carbs, 35g of protein and 7g of fats — the easiest and most refreshing way to achieve your calorie surplus. FIND OUT MORE BACK TO MENU P R O THE WHEY 25g of protein from a tri-protein blend to help you dominate your workout, and low in sugar and fat to help keep your body at peak performance. Fuel your body with the best and the rest will follow. FIND OUT MORE ES SENTIAL S IMPACT WHEY GAINER Perfect for gaining weight, building strength, or increasing size. The high-quality protein source to fuel your calorie surplus. This beast supplement includes 31g of protein, 50 carbs and 388 calories per serving. You’ll definitely be hitting your macros. FIND OUT MORE
Kick-start your recovery, so you’re always ready for the next session. POST-workout THE SCOOP ON SUPPLEMENTS BACK TO MENU ES SENTIAL S BEEF PROTEIN ISOLATE Beef Protein Isolate is a high-quality, dairy-free protein that delivers exactly what you need. Up to 24g of protein per serving, it’s designed to support muscle growth and recovery, when you’re moving away from whey or looking for a lactose-free option. FIND OUT MORE ES SEN T IA L S ORIGIN PROTEIN (WITH CREATINE) 30g of protein and 5g of creatine in every serving. This phased-release blend is designed to fuel muscle growth and recovery for those who live to train. 24g of protein comes from whey protein concentrate and 6g from micellar casein for sustained release. FIND OUT MORE ES SEN T IA L S IMPACT WHEY PROTEIN Crafted by nutritionists who obsess over every detail, each scoop delivers up to 23g protein*, supporting muscle growth, maintenance, and recovery. Plus there's a huge variety of flavours for a routine you'll never tire of. FIND OUT MORE
BACK TO MENU Fed up of always reaching for a snack and messing up your macros? Our delicious protein treats are on hand to help. SNACK time THE SCOOP ON SUPPLEMENTS ES SENTIAL S EXTRA COOKIE The ultimate high-protein treat, we've pulled out all the stops to create an irresistible cookie that delivers 38g of protein and comes in seven indulgent flavours. FIND OUT MORE ES SENTIAL S PROTEIN BROWNIE An afternoon pick-me-up without all the sugar. With 4g of sugar and 23g of protein per brownie these will soon be a snack cupboard staple. FIND OUT MORE VEGAN LAYERED PROTEIN BAR The most indulgent bar, without the indulgence. With 20g of protein and 18g of carbs for postworkout recovery, this makes the perfect snack for after a heavy session. FIND OUT MORE VEGAN ALL-NATURAL PEANUT BUTTER A savoury option to spread on toast, or mix it in with your porridge for a taste sensation. And with 30g of protein per serving, there isn’t a better way to start your morning. You’ll be smashing PB for breakfast every day of the week. FIND OUT MORE
BACK TO MENU Fed up of always reaching for a snack and messing up your macros? Our delicious protein treats are on hand to help. SNACK time THE SCOOP ON SUPPLEMENTS ES SENTIAL S IMPACT BAR Upgrade your snack game with the triplelayered, crunchy, chewy, gooey Impact Bar. A surefire way to satisfy your sweet tooth and get you 20g of highquality protein. Your muscles will thank you later. FIND OUT MORE ES SENTIAL S ENERGY BITES Eat your way towards your goals. Energy bites are the tastiest way to support your daily routine. With 9.8g of protein to support muscle growth and added vitamin B6 to help fight fatigue, you’ll be well on the way to success. FIND OUT MORE VEGAN VEGAN CARB CRUSHER A snack so tasty you’ll be checking the back of the packet to make sure there really is only 2g of sugar per bar. And with 15g of plant-powered protein to support your muscles, you’ll meet your daily macros. Easy. FIND OUT MORE VEGAN VEGAN GOOEY FILLED COOKIE It’s hard to believe this vegan cookie is both low in sugar and high in protein. Win, win. 13g of protein per serving offers a mid-afternoon protein boost to make sure you’re well on your way to hitting your macros. FIND OUT MORE
There’s more to protein than shakes, you know. Here are five of our favourite whey recipes for you to make the most of this stand-up supplement. WE ROLLIN’ These sweet & simple protein balls are an ideal post-workout snack. 120G ROLLED OATS 2 SCOOPS IMPACT WHEY PROTEIN 50G RAISINS 120G NUT BUTTER 2 TBSP. MAPLE SYRUP 3 TBSP. MILK METHOD In a bowl, mix all of the dry ingredients. Add the nut butter and syrup and mix through. Add the milk and mix until combined. Take small handfuls and roll into balls, then repeat. Chill for 2 hours — then enjoy! GET STACKED There’s nothing like a plate of freshly flipped pancakes. 1 RIPE BANANA 2 LARGE EGGS 1 SCOOP IMPACT WHEY PROTEIN 35G ROLLED OATS METHOD Heat a frying pan over a medium heat. Add the banana and eggs to a blender and blend until smooth. Then add the protein and oats and blend again for a smooth batter. Pour quarter of the batter into the frying pan and cook for 45 seconds on each side. Repeat until you have no batter left, then top with your favourite toppings. 5 WAYS TO USE YOUR PROTEIN POWDER (THAT AREN’T JUST SHAKES) BACK TO MENU
FRO-YO CUPS These frozen yoghurt cups are a tasty way to cool down after training. 500G LOW-FAT GREEK YOGHURT 1 SCOOP IMPACT WHEY PROTEIN 1 TBSP. HONEY 100G PEANUT BUTTER 50G BLUEBERRIES METHOD Prepare a muffin tray with cake cases. In a bowl, mix the yoghurt, protein and honey until smooth. Divide the mixture between the cake cases, then place a teaspoon of melted peanut butter on top along with some blueberries. Freeze for at least 2 hours, then enjoy. KEEP IT CHILL Made in less than a minute, this banana protein ice cream is a game changer, trust us. 500G FROZEN BANANAS 4-6 SCOOPS OF IMPACT WHEY PROTEIN 250ML FAT-FREE YOGHURT 50ML MILK METHOD Blend all the ingredients together until just about smooth. Be careful not to over-process. Scoop some of the ice cream into a bowl and enjoy straight away, placing the rest in a sealable container to freeze for more servings later. STRONG START Get ahead with this delicious overnight oats recipe. 250ML ALMOND MILK 1 SCOOP IMPACT WHEY PROTEIN 1 RIPE BANANA ½ TSP. COCOA POWDER 75G ROLLED OATS METHOD Blend the milk, protein, banana and cocoa powder until you have a smooth batter. Mix the batter together with the oats, then pour into a sealable container. Leave to soak in the fridge overnight. BACK TO MENU
WHEN IT COMES TO BUILDING MUSCLE, WE KNOW THERE’S AN OVERWHELMING AMOUNT OF INFORMATION FOR YOU TO TRY AND GET TO GRIPS WITH. That’s why we’ve enlisted the help of a Level 3 qualified personal trainer to provide you with an easy-to-follow workout guide, as well as the tools you’ll need to progress. Remember, building muscle doesn’t happen overnight. It requires hard work and commitment to training and nutrition to see real results. workouts MUSCLE BUILDING BACK TO MENU
EXERCISES WORKOUT one SET S REPETITIONS 12, 10, 8, 6 12 8 Each leg 12 Each Leg 12 15 body BUILD YOUR BACK TO MENU
METHOD Take the bar out of the rack, resting it on your rear shoulder muscles. Stand with your feet roughly shoulder-width apart, with your toes pointing slightly out. Lower yourself down, bending your knees until they’re parallel to the floor. Keep your weight on your heels as you drive back up. For the drop set, take your weight lower and perform as many reps as you can until just short of failure. EXERCISE BACK squat BACK TO MENU
METHOD Grab your dumbbell or kettlebell, and stand with your feet slightly wider than hips-width apart. Your toes should be pointing slightly out. Keeping your arms close to your chest, bend your knees to lower yourself into a squat. When you’re in your deepest squat, pause, before driving through your heels to the starting position. EXERCISE GOBLET squat BACK TO MENU
METHOD Hold a dumbbell in each hand. Step up onto a bench or step with your right foot, pressing through your heel to straighten your right leg. Bring the left foot to meet your right foot on top of the step. Bend your right knee and step down with the left foot. Bring the right foot down to meet the left foot on the ground. Repeat before changing the lead leg. EXERCISE DUMBBELL step-ups BACK TO MENU
METHOD Lunge forward as far as you can with your right leg, bending your left knee so it’s just above the floor. Using the heel of your right foot, push into the next lunge, leading with your left leg. EXERCISE LOW walking lunges BACK TO MENU
METHOD Stand up straight with a dumbbell in each hand. Keeping spine in neutral position, start pushing your hips back. Without bending your back, lower the dumbbells in front of shins — keeping them close to the body. At the bottom of the movement, drive through your heels to fully extend your hips and knees, squeezing your glutes at the top. EXERCISE DUMBBELL romanian deadlifts BACK TO MENU
METHOD Stand with a barbell across your upper back with your feet about shoulder-width apart. Press onto the balls of your feet, lifting your heels off floor as far as possible. Squeeze your calves at the top, before lowering your heels back to the start position. EXERCISE BARBELL calf raises BACK TO MENU
EXERCISES WORKOUT two SET S REPETITION S 8 8 10 10 12 12 BACK TO MENU body BUILD YOUR
METHOD Stand with your feet shoulder-width apart, with the barbell on the floor in front. Bend your knees and lean forward from the waist, keeping your back straight. Grab the bar, your hands slightly wider than shoulder-width apart, and let it hang with your arms straight. Brace your core and squeeze your shoulders, bringing the weight up towards your sternum. Lower the weight back to the start. EXERCISE BARBELL bent-over rows BACK TO MENU
METHOD Lie flat on your back on a bench. Grip the bar with your hands just wider than shoulder-width apart Lift the bar, by straightening your arms, bringing the bar slowly down to your chest Press the bar back up until your arms are straight EXERCISE BENCH press BACK TO MENU
METHOD Set an incline bench at roughly 45 degrees Grab your dumbbells, and lean onto the bench. Your feet should be on the floor and your arms hanging straight down. Squeeze your shoulder blades together and drive your elbows towards the ceiling. Lower the dumbbells back to the start position. BACK TO MENU EXERCISE CHEST-SUPPORTED dumbbell row
METHOD Lie back on an incline bench, with a dumbbell resting on your thighs. Using your thighs for assistance, push the dumbbells up so that your arms are directly over your shoulders. At the top of the movement, the dumbbells should almost be touching. Slowly lower the dumbbells back to the top of your chest. EXERCISE INCLINE DUMBBELL bench press BACK TO MENU
METHOD Start by holding a dumbbell and lie with your back flat on a bench. With your feet planted on the ground, and core engaged, extend your arms towards the ceiling, cupping the dumbbell with both hands above your chest. With your back pressed into the bench, lower your arms overhead until your biceps reach your ears. Slowly bring your arms back above your chest and repeat. EXERCISE DUMBBELL pullover BACK TO MENU
METHOD Lie on an incline bench with your feet flat on the floor. Hold your dumbbells directly above your chest, with your palms facing each other. Lower the dumbbells in an arc out to the sides. Keep a slight bend in your elbows throughout the move. aUse your pecs, reverse the movement back to the start. EXERCISE INCLINE dumbbell flyes BACK TO MENU
EXERCISES WORKOUT three body BUILD YOUR EXERCIS E SETS Front squats Bulgarian split squats Weighted sumo squat Hamstring curl Barbell glute bridges Wall sits REPETITIONS 8 8 Each leg 12 12 8 45s BACK TO MENU
METHOD Start with the barbell resting across the front of your shoulders. Place your fingertips under the barbell, your grip should be outside of your shoulders Keeping your back straight and core tight, bend at your hips and knees to lower into a squat position. Your thighs should be parallel to the ground. Straighten your hips and knees to drive up to the starting position. EXERCISE FRONT squats BACK TO MENU
METHOD Start with your back foot elevated on a bench, get into a forward lunge position. Your torso should be upright, core braced, and your hips square to your body. With your leading leg roughly half a metre in front of bench, lower yourself down until your front thigh is almost horizontal. Drive up through your front heel back to the starting position. Swap legs and repeat. EXERCISE BULGARIAN split squats BACK TO MENU
METHOD Stand with feet wider than shoulder-width apart, toes turned out at about 45 degrees. Lower into a squat, holding the kettlebell in front of your chest, keeping core engaged and back neutral. Pause at the bottom, when hips are in line with knees. Drive up through your front heel back to the starting position. EXERCISE WEIGHTED sumo deadlift BACK TO MENU
METHOD Start by lying on your back on a mat with your feet elevated on a Swiss ball, arms resting by your side. Raise your hips off the floor to rest on your upper body. Keeping your feet together and hips elevated, bend your knees to bring your feet in towards your glutes. Hold, then straighten your legs again to return to the start. EXERCISE HAMSTRING CURL (Swiss ball) BACK TO MENU
METHOD Sit on the floor with a loaded barbell over your legs. Roll the bar so it’s directly above your hips, and lay down on the floor. Start by driving through your heels, extending your hips vertically through the bar. Your weight will be supported by your upper back and your heels. Extend as far as possible, before returning to the start. EXERCISE BARBELL glute bridges BACK TO MENU
METHOD Stand with your back against a wall, feet shoulder-width apart about 2ft from the wall. Slide down the wall until your legs are bent at a 90-degree angle, with knees directly above ankles. Pause at the bottom and return to the starting position. EXERCISE WALL SITS (wall squat) BACK TO MENU
EXERCISES WORKOUT four body BUILD YOUR EXERCIS E SETS Seated dumbbell press Arnold press Standing overhead press Dumbbell lateral raise Bicep curls Standing dumbbell tricep extension REPETITIONS 8 8 10 12 10 10 BACK TO MENU
METHOD Sit on an upright bench holding a dumbbell in each hand at shoulder height. Keep your chest up and your core braced, and look straight forward throughout the move. Press the dumbbells directly upwards, until your arms are straight and the weights touch above your head. Slowly lower the weights back to the start position under control. EXERCISE SEATED dumbbell press BACK TO MENU
METHOD Hold a dumbbell in each hand with your arms bent, like the top of a biceps curl, with your palms facing you. Spread your arms laterally to each side, then press your arms up and twist your hands so your palms face forwards. Finish by pushing your head forwards and reaching as high as you can so your biceps are close to your ears. EXERCISE ARNOLD press BACK TO MENU
METHOD Stand with your body upright and core muscles braced, looking straight ahead. Hold the bar on your upper chest, gripping it with hands just wider than shoulder-width apart. Press the bar directly overhead. Don’t tilt your hips forward during the move. EXERCISE STANDING overhead press BACK TO MENU
METHOD Stand with a dumbbell in each hand at your sides. Keeping your back straight, slowly lift the weights out to the side until your arms are parallel with the floor and your elbow slightly bent. Lower them back down, keeping them under control throughout. EXERCISE DUMBBELL lateral raise BACK TO MENU
METHOD Hold your dumbbells at your sides with your palms facing towards your body. Your hand position is the main difference to the standard bicep curl. Bend at the elbow to curl the weights up to your chest. Keep your palms facing inwards. Hold the contracted position at the top and squeeze your biceps. Slowly begin to lower the dumbbells back to the starting position. EXERCISE BICEP curls BACK TO MENU
METHOD Start by standing up straight, holding a dumbbell with both hands up above your head. Slowly flex your elbows and start lowering the weight behind your head, keeping your upper arms still. Extend your arms back up to the start and repeat. EXERCISE STANDING DUMBBELL tricep extension BACK TO MENU
A drop set is a training technique where you perform a normal set, but rather than heading straight into your rest, you drop the weight and perform another set until failure. They can push your muscles beyond their normal limits, increasing the time they’re under tension, as well as the training volume, which can ignite muscle growth. It’s a versatile technique that can be used during any workout — from legs to abs. HERE’S HOW TO MAXIMISE YOUR DROP SETS… 01 KEEP REST TO A MINIMUM It’s important to keep your rest as short as possible between sets, with only enough time to reduce the weight. The shorter the time, the more intense and effective your drop set will be, so keep it short and sweet. 02 PREPARATION IS KEY Make sure you have all your equipment ready before starting your drop set. If you’re using a barbell, load it with 5kg or 10kg plates — ones that can be quickly removed. Or, if you’re using dumbbells, have them lined up ready. Just don’t be that person who hoards three sets of dumbbells when the gym’s crowded. 03 USE THEM SPARINGLY They’re intense! If you use them too often, you’ll run the risk of overtraining. muscle gain USE DROP SETS FOR COULD THIS BE THE SECRET TO SUCCESS? BACK TO MENU
01 REDUCE YOUR RISK OF INJURY When you exercise, you’re placing extra stress on your body. If you continue to push it too hard without a break, you’re more likely to pick up niggling strains and sprains. Before you know it, you’ve over trained yourself into an injury, forcing you to take unexpected time away from the gym. So, plan those rest days! 02 YOUR MUSCLES NEED REST When you lift weights, you’re essentially tearing muscle fibres. Without a proper period of rest to repair and grow new muscle tissue, you’re not going to see the benefits of your training. Remember, rest is essential for muscle growth. 03 YOU WON’T LOSE YOUR GAINS It can take almost two weeks of non-activity before you start noticing you’re losing strength. So, one rest day a week won’t hurt. The gym will still be there tomorrow. 04 HERE ARE 5 WARNING SIGNS YOUR BODY NEEDS A REST: 1. You’re exhausted 2. You’re moody 3. You’re not sleeping well 4. You’re not motivated 5. You’re sick or injured Don’t feel guilty about taking rest days — your body will thank you later. a rest day REASONS TO TAKE HERE’S WHY MORE ISN’T ALWAYS BETTER… BACK TO MENU
TIKTOK INSTAGRAM YOUTUBE ARTICLES FOR MORE content word THE FINAL VISIT MYPROTEIN.COM BACK TO MENU YOU’VE MADE IT THIS FAR... SO, DON’T STOP NOW. BUILDING STRONG MUSCLES DOESN’T HAPPEN OVERNIGHT — THIS IS ONLY THE START OF YOUR JOURNEY. YOU’VE GOT THIS!
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