Size and strength guide

If you're looking at fast improvements in muscle size, strength and power just follow our step-by-step guide below:

Steps to success

  • Eat enough calories

    The most effective way to get bigger is a strategy that combines intense resistance training workouts and good quality nutrition - and it's vital to pay attention to both. If you're following an effective weights/resistance training plan at home or in the gym, but are not eating adequate calories, then you'll find it impossible to stimulate significant muscle growth. Eat regular meals - every two to three hours - and increase daily calories beyond your normal levels - how much will depend on your specific goals.

  • Boost protein intake

    Protein is essential for repairing muscles after workouts and provides the building blocks for subsequent growth. A lack of quality protein will result in loss of muscle tissue, a weaker immune system, slower recovery, a lack of energy and ultimately impaired muscle growth and size gains. If your goal is to put on muscle size fast, extra protein from high-quality sources is a must. Protein shakes and bars are a very convenient and effective way to supplement your diet with the extra protein it needs when training hard. These products should not be your only protein source, but should complement the proteins in your diet such as fish and lean meats.

  • Eat 5-6 small meals a day to support repair and growth

    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 - these blocks are protein, carbohydrates, healthy fats, vitamins, minerals and water. The use of sports nutrition products will help you to achieve the goal of eating 5-6 meals/ snacks per day to supply your body with a constant supply of nutrition to recover and grow between your workouts. Three meals plus three sports nutrition shakes/ bars is an effective and convenient strategy.

  • Prevent muscle breakdown

    Muscle contains a huge reserve of amino acids and energy. Stress, intense training and daily life breakdown muscle fibres for fuel,which can destroy your hard-earned muscle. You can help to reduce this effect by taking supplements, shakes, bars and drinks that contain nutrients including HMB, creatine and BCAAs.

  • Add growth support nutrients to boost training intensity and results

    If you're training hard it's important to make sure you're getting your full complement of vitamins, minerals and support nutrients. Hard training gym users can benefit from a range of supplements, including ZMA products, multi-vitamins, anti-oxidant capsules and other cutting-edge ingredients to support a healthy body, immune function, training intensity and growth results. Select the products that match your training intensity and level of progression.

  • Have a post-workout shake to enhance results

    Immediately after a tough gym session, your body needs protein and carbohydrate to kick-start muscle repair, refuel effectively, support well being and promote the optimal growth response. Look for a product that contains whey protein isolate and carbohydrates for a fast delivery of nutrients to your hungry muscles, which has been shown to boost training results. Creatine may also enhance results when consumed with protein and carbohydrates. For best results, drink your post-training shake within 10-15 minutes of training and eat another meal/snack rich in protein and carbs 90 minutes later.