For a bigger, better body we must follow a committed training regime and there is no quick fix to looking great. However, there are some top tips however to get started and build a solid foundation fast.

The Big Three:

To build quality mass you need to focus on the three main compound exercises:

The bench press

The dead lift

The squat

Exercises like T-Bar rows will help your back to boost your chest.

  • Load one side of a barbell with weights. Wedge the non-weighted end in a corner of the gym/room for support.
  • Straddle the barbell with your feet shoulder-width apart.
  • Arch your back, bend your knees slightly and hold the barbell with a close-hand grip as near to the plates as you can.
  • Keep your abs tight and pull the bar towards your chest, squeezing your shoulder blades together at the top of the exercise.
  • Hold then slowly lower back to the starting position – you should feel a stretch in your back and arms.
  • Repeat for reps.

Top Tip: For better range of motion, use several lower weighted plates than the larger, heavier ones.

Boost your bench

For sheer size and strength, bench is best. Here are some tips to get a bigger bench:

Bench often

Hit chest twice a week with flat, incline and decline bench/dumbbell press

Heavy metal

Don’t be afraid to lift heavy: Get a spotter, and go for broke. Try for four sets of one to five reps.

Train back

A bigger stronger back will help add weight to your bench press.

Protein is your friend

After hitting the weights hard your body will need the fuel required to grow. You will need the energy to lift big so make sure you consume enough high quality calories. Complex carbs and lean proteins are always the best. For the carbs, try to load up of quinoa, brown rice, oatmeal and sweet potato. The best sources of full chain proteins are:


Especially the yolk


Lean cuts are best


Aim for skinless breast


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