Key Points

  • Eat enough calories
  • Eat plenty of high-quality Protein
  • Eat Essential Fats
  • Fuel your workouts with carbohydrate and creatine
  • Maximise the post-workout muscle-building period
  • Training Plan
  • Meal Plan

How to Increase your Muscle and Size

Packing on muscle takes a lot more than just pounding weights in the gym. You also need to give your body the nutrition it needs to grow. Without the right nutrition you're wasting your time. If you want to step on the scales a few months from now with an extra 5, 10 or 15 pounds of new muscle, along with bigger arms, broader shoulders and a bigger chest, read on to discover how to make it happen...

1. Eat enough calories

The most effective way to get bigger is a strategy that combines exercise and good nutrition – and it's vital to pay attention to both. If you're completing the correct exercise but not eating adequate calories you'll find it impossible to increase muscle mass significantly. Eat regular meals – every two to three hours – and increase daily calories to 500 above your weight maintenance figure. Products such as Progain supply high calorie servings to make it easier to consume high-quality food and calories.

2. Consume enough protein

A lack of quality protein will result in loss of muscle tissue and tone, a weaker immune system, slower recovery and lack of energy. If your goal is to put on muscle while maintaining definition and tone, extra protein from high-quality sources is a must. Promax, Promax Extreme, Promax Meal bars and performance products such as Cyclone all contain high-quality whey protein to satisfy your needs. These products should not be your only protein source, but should complement the proteins in your diet such as fish and lean meats.

3. Take advantage of the training effect

When you exert your muscles, especially during high intensity weight training, your muscle fibres are naturally broken down. Your body over-compensates for this by building new muscle that's bigger and stronger than before, so you're able to do the same amount of training with less effort next time. This is known as the training effect. However, as with any building, you need the blocks to do it with. Those blocks are protein, nutrients, good calories and water. The use of sports nutrition products will help you train harder for longer and recover more quickly.

4. Prevent muscle breakdown

Muscle contains a potent supply of amino acids and energy. Stress, intense training and daily life break down muscle for fuel, destroying hard-earned muscle. Reduce this effect by taking products such as HMB-1000, creatine, whey protein and Suma extract (Beta- Ecdysterone) as found in Cyclone.

5. Boost your body with the right nutrients for maximum health, training intensity and results

If you're training hard it's important to make sure you're getting your full complement of vitamins and minerals. Protrient, Immune Support and ZMA can all support a healthy body and immune function. Our Cutting Edge range has many popular products to support muscle and size.

6. Feed your body nutrients after training

After a tough gym session, your body needs protein and carbohydrate. Take one serving of Progain or Cyclone immediately after training to take full advantage of the postworkout muscle-building window.