For me this means having a few basics. These include:

• Cheap weight sets but good quality.
• A Trap Bar
• A Power Rack
• The motivation

For me that is about all that is needed. If you have a very basic home gym you can get just about as large as possible. All it takes is the motivation to succeed. Train hard, really hard and you can get massive. Eat a ton of food and you really will be able to train like a demon and get massive muscles.

By using a simple barbell and a few dumbbells with as many weights plates as you can afford then you really will be able to get big muscles fast. Train two or three times a week, depending on your age and your ability to recover using a high intensity bodybuilding workout and you will be pretty amazed at the results.

Cheap weight sets do not have to be bad quality. You can get some amazingly low priced sets for weight training that will last and last, basically for a lifetime. If you knuckle down and train simply yet to failure and with real motivation then anyone can improve their physiques immensely. It is merely a matter of staying motivated and ensuring that you train regularly and with real gusto.

Always ensure that you do so safely though. This is why I really recommend the two books at the top of the page. They are invaluable for ensuring that you train correctly and that you perform all exercises in a very strict and controlled manner. One simple slip of form can end your training for life. It really is that important that you know how to perform bodybuilding exercises with the strictest form to ensure that you can continue forever.

I have paid my dues in Gyms over the years and for me they were far from ideal. Sure, there are more machines and lots of lovely members of the opposite sex (or the same) to look at but a lot of time is wasted. I love bodybuilding and after my extended lay off I can’t tell you the pleasure I now have again with the feel of a gnurled bar of steel in my hands and the deep soreness that comes after a set of trap bar deadlifts.

For me, although I love it, I want to get the job done and be about my business. Training in a gym for me was simply a time sink. Travelling there and back was only part of it. To get a good conditioning as well as big muscles you need to limit the time between sets and in a gym you can guarantee that more often than not you have to hang around waiting to use equipment. Either that or someone will interrupt you mid set or between sets to put you off your game.

For the price of a years membership to a gym, or less, you can get all the equipment you need to weight train at home. Equipment for weight training at home can be purchased very cheaply and for birthdays or Christmas then a set of barbells and weights can be requested to keep the price down if it is an issue.

Training alone is not without its problems though. For a start there are safety concerns. This is why I always recommend a cheap trap bar. You can then do heavy leg work in total safety and also get those massive traps that mark you out as a bodybuilder. Forced reps and the like are also more difficult although it is easy to go past failure when bodybuilding with a few tips and tricks such as cheating the bar up, which is very effective after going to positive failure.

There is also the fact that you cannot discuss methods with other bodybuilders, but personally I don’t see this as a bad thing. Most of what they have to say will be crap anyway and do nothing but confuse you. To know how to train properly all you need are the two books I recommend to the right and that is it. Much advice given out by others will do nothing but confuse or put you off what was already working.

Get yourself a cheap barbell and weights set, a trap bar and a bench and a power rack if you possibly can and you are all set.

If you do not have the money then I recommend that you get a weights set to start. Even without a bench you can perform dips between chairs or any right angles like kitchen counters and get just as big a chest. You just have to improvise if funds are tight. Get a chin up bar that you put between a doorway. You can then get a massive back without the need for much in the way of fancy equipment. Here you go, just looked on Amazon, less than 15 bucks. Click the image to take a look. A cheap chin up bar like that is a godsend for trainees without a power rack. You can gradually work up to a few sets and when you are strong enough just tie a few weights around your waist and get HUGE.

Is It Better To Train At Home Bodybuilding?

For me it is. All of us are different though. The one thing I will say is that if you just want to get down to business and train then you should get your own gear. You can get a cheap weights set for very little and this is invaluable if you are serious are getting big muscles and getting them fast. You can then train when you like and at the pace that suits you best. You can also simply go do a few sets as and when you feel like it.

You can’t do that if you have to go to the gym. Without doubt I would say get your own weights set for sale from the sidebar or from a local ad in the paper and get to it.  Home weight training is especially important for those who may feel a little intimidated by going to a gym. If you are self conscious about your body then training at home means that you can bulk up without worrying what others think, although you really should take the attitude that anyone who looks down on you for whatever reason is a loser so their opinion does not count anyway.

Go get a weights set and start piling on the pounds and you will be glad that you just got on with it. The sooner you start high intensity bodybuilding the sooner you will totally transform your body to that of a strong and well muscled dude or dudess.

Before I start I want to get one thing straight. If you are not going to put in some hard work along with the eating regime then you can bugger off now. If you do not perform high intensity bodybuilding along with the eating regime then you will simply turn in to a fat f**k and look just a bloody awful as you would have done if you simply hadn’t bothered and stayed skinny. That is unless you have a medical condition or an eating disorder ans simply want to get to a more balanced weight in which case I apologize.

If you want to know how to put on weight quickly but look good and get much bigger muscles then I welcome you to stay and have a read before you go and get yourself a barbell kit and transform your body so that you will have loads more confidence and have women (or men) swooning at your feet (although I never did get that result somehow)!

How To Gain Weight Without Being Fat

If you are a true ectomorph, i.e Skinny and without much in the way of muscle and extra weight then for a while you will have no problem with the issue of getting fat, at least at first. By simply following the eating regime you will gain weight and it will be some time before you have an issue with fat.

Trust me though, even the skinniest of guys and gals will eventually have the problem of fat, even though you may not believe it in your current condition. What I am going to outline is how you can absolutely, no questions asked, gain a lot of weight in a short period of time. To gain weight without getting fat you MUST exercise and to look the best your body should be trained with heavy weights Men and Women) unless you have a specific sport orientated goal in mind.

We will go in to more specifics in a while but at the heart of gaining weight is simply ingesting a lot more calories. You may think that you eat an awful lot at the moment but if you are healthy and have no medical problems but cannot gain weight then trust me, you simply are not eating enough. Let’s take a look at the magic potion that will be at the heart of learning how to put on weight fast and turn our bodies in to temples of desire for whatever members of the human race you wish to attract:

How To Make Weight Gain Shakes

As I stated in my previous article you need a cheap food processor. You can get them from like thirty bucks or so so get one here now. Don’t wait until the next day or the day after etc. Read this article and then buy a blender, you are going to need it. Or juicers are great as well. You can make lots of great protein drinks for gaining weight fast. I like the Breville BJE200XL. Take a look at it and see what you think. There is a great juicer reviews site that covers it in detail, see the Breville BJE200XL review site for more information.

For the person wishing to gain quality weight and muscle mass in a hurry then you are going to have a real hard time consuming enough calories in the form of eating meals. You should ditch many of the drinks that you currently take and replace them with a high quality shake. Weight gain shakes are invaluable and you should buy a thermos to carry it around in wherever you go. Sip on it through the day and you will be adding a shed load of calories each and every day.

My Weight Gain Shake Recipe

This is by no means set in stone. Use your imagination a little but here is a recipe I used back in the day to very good effect as a super skinny youngster who wanted to be HUGE like yesterday.

1. 1 blender
2. 1pint of full fat milk
3. a weight gain formula
4. a few spoons of powdered milk
5. 2 eggs
6. 1 banana
7. chocolate flavoring (optional, see how it tastes)

And the desire to get it down your neck at least once a day if not twice. In reality you will gain much quicker if you buy a quality weight gain formula like the one on the sidebar but if you don’t want to then just increase the amount of powdered milk and see how it goes. Try to sip on these weight gain shakes throughout the day and maybe make one up specifically as a meal between your regular meals

How To Gain Muscle Weight Quickly

Now, if all you do is drink the shakes on top of your normal eating regime you will gain weight but it is much more ideal to also increase the number of meals that you eat. For optimum weight gain you should be looking at a pound a week if not two. To do this you need to eat like a man or woman possessed.

Eat everything that comes in your path only sparing Dogs and Cats if they are friendly!

I am serious guys and gals you need to seriously get motivated to turn yourself in to a crazed eating machine. I turned from a very seriously skinny dude in to a guy who got his lady by having what was quoted as “A lovely Bum” by putting on a few stone in a seriously short space of time. If all I had done is eat and drink my shakes it would have been rather wobbly I can tell you.

You need to follow my How To Get Big Muscles Fast weight training routine to ensure that as you gain weight you are gaining quality muscle that will totally transform your body in to something beautiful to behold. Just don’t turn in to one of those people who kisses their biceps at night okay?

Adding muscle weight quickly means getting seriously motivated and working out briefly but intensely and eating like you may not be fed for a few months.

YOU MUST STAY MOTIVATED.

How Many Calories Do I Need To Gain Weight

Impossible to say. As you begin your body transformation you will need to think for yourself and see how many calories you need. Are you gaining weight? If not add more. Just add and add until you get he desired weight gain.

For some it will be more than others, just see how it goes. Don’t go for too much too quickly as you do not want to look flabby. You need a good set of scales and you should ensure that you do not put on more than a pound or two a week. After a while you will need to make some serious adjustments to ensure that you do not get fat. This will simply be down to your body and how successful you are with your bodybuilding routine for gaining weight quickly.

Use heavy duty leg work as the mainstay of your weight training program and you will be buying new jeans in no time and looking good.

How To Bulk Up Gain Weight

Keep eating and eating until you are sick of it. This and the weight gain shake will see you looking like a different person in a short space of time. You must train hard and properly to ensure that what you gain is mostly muscle mass although you must be aware that it will always be accompanied by a certain degree of fat.

If you want to bulk up and gain weight quickly then you must accept a bit of fat as well. For super skinny dudes this will be welcome anyway.

How To Gain Weight And Muscle

Knowing how to gain weight and muscle fast is really as basic as I have outlined it. Eat, drink and work out like a demon. Put your heart and soul in to it. Live it, breathe it and most importantly love it.

Anyone can totally transform their body to look better than almost 99% of the population. It takes bodybuilding exercises where you test your resolve and your wish to succeed and the dedication to consume huge amounts of extra calories with a muscle gain formula or a lot of less than optimal powdered link. I would get the weight gain formula and also add what I told you about in the weight gain shake.

Train hard, but train sensibly. I wrote about  the trap bar and how much I believe in it so don’t ever risk using bad exercise form. You will be stopped dead in your tracks if you exercise badly and hear the dreaded “ping” as your lower back collapses and you cry just trying to get out of bed or take a pee. I am serious here, never perform an exercise unless you know how to do it impeccably, you are asking for trouble even if it is a few years down the line.

How To Gain Weight With A Fast Metabolism

My metabolism was so fast it was crazy. Just follow the directions and you will gain quality muscle mass in no time. I am not saying that you will be huge in a few months but you will look totally different. You will look like a new improved you with more confidence and a much better physique.

Train hard, train sensibly and eat like your life depended on it and you will accomplish your goals a lot quicker than you could have ever imagined.

How To Gain Weight Fast

What, that wasn’t fast enough for you?

Okay, then you will definitely need a weight gain formula. The best one is on the sidebar so go get it. Still add all the extras though and build up to very intense workouts as quickly as your body can get used to it. Train two to three times a week depending on your age and how well you recover. Your aim is to add weight to the bar each and every session.

To do this you will need to put all other physical activity on hold (well, most) and save all of your energy for eating and training and sleeping for as much time as you possibly can. You only gain muscle after your body has recovered from its workout and begins to grow to cope better with the demands you are placing on it. If you cannot add weight to the bar at least once a week then you are either training too much or you are not getting sufficient recuperation.

How To Gain Weight For Women

I have not left you until last ladies, the fact of the matter is that this was not written for men. It applies equally to everyone who wants to gain muscle and body weight quickly. There is no difference in what you have to do so get to it.

I hope that his has inspired you to get going. Stay motivated, eat like it was an Olympic competition and train like a demon. Any questions please feel free to ask away.

We all want to get HUGE muscles and in record time but the reality is often quite different. You will see many bodybuilding sites claiming that if you follow their regime and normally buy their products as well that you will be massive in a matter of weeks. The reality is quite different. It takes a long time to get big muscles, especially for the naturally lean among us. What you can do though is pack on a significant amount of muscle in a short space of time if you are really dedicated.

See my How To Get Big Muscles Fast article for a real life training program that will see you packing on the pounds in no time. This is real life training and not the crap you will read elsewhere. Unless you are a genetic freak then you have to work damn hard to get bigger muscles. This involves training like a demon and eating like the world was going to run out of food tomorrow.

The Realities Of Being A Hardgainer

This is the truth guys and gals, not a load of junk to make you believe that something will happen that won’t.I, like many people who want to know how to put on weight quickly and get MASSIVE, am a true hardgainer. Now, at 36 my body type does seem to have changed somewhat and I don not have such problems gaining even an ounce of flesh as I did when I was starting out in my youth. I am still naturally slim though and still come under the hardgainer category. High intensity bodybuilding is still the way to go to maximize results by getting big with bodybuilding and weight training but most people are simply not willing to put in the work.

It is tough, you can burn out if you are not careful, and it WILL give results if you train like a madman.

I don’t mean not being sensible though and using impeccable form. Curve your back in  set of squats and it could be game over for life dude. It very nearly was for me. Get a trap bar and you are much more likely to have a successful and injury free training career and get those beastly muscles you strive for.

Back to the realities of being a hardgainer.

If you want to get big and you want to put on weight fast then training is only part of the equation. buy one of these food blenders because if you find it difficult to put on weight then you are going to need it.

A food blender was invaluable to me as I was trying to put on weight on to my skinny frame when I was young. There was simply no way I could eat enough with my very fast metabolism. If you are wondering why I can’t put on weight then you have  a fast metabolism and you cannot or do not eat enough.

Skinny people who want to put weight on need to do a high intensity bodybuilding workout a few times a week and they need to train their legs like a madman. You must work your legs as hard as possible. Not with stupid ideas about doing leg curls and girly leg extensions but squats or preferably trap bar deadlifts. You should be so exhausted after a single set of 15-20 reps that you need to lie down for a good five minutes.

Can you hack that? Or are you going to stay skinny and weak forever?

Look, do a few sets a few times a week and the other exercise in my how to get HUGE post and with what I am about to tell you I guarantee that you will gain weight and look better very quickly.

How To Gain Weight Quickly

Do the exercises and then do the following:

Get a blender, they are cheap and cheerful and are the key to your arsenal. If you are not putting on weight then you simply need to eat more, a lot more. I do not mean an extra sandwich I mean a shit load of extra food each and every day. You MUST do this along with the bodybuilding program I outlined.

Whatever you are eating at the moment is not enough if you want to put on weight. If you are skinny then if you start training you will need extra calories just ot maintain what little wight you have on your weak shoulders. Leg work uses a vast amount of calories. So, you will eat extra just to stay at the same weight if you begin to train with weights.

On top of this if you are a hardgainer you will really need to consume lots and lots of extra food. Now, you need to eat as much as you possibly can each day to gain weight. Eat as often as you can but preferably at least five meals each day. If you can’t handle that much food then you should use the blender. Add full fat milk to it, add milk powder, add a banana, OJ, a weight gain formula and a few eggs for luck. Chuck in a chocolate flavor if you don’t like the taste and drink it down. Use as much of all that as you possibly can and drink it as often as you can.

Do it for a week and come back and let me know how much weight you put on. If it is not at least a pound or two then you are a lightweight and did not get enough down your neck.

This is the reality for the hardgainer. You are lucky in that you do not have to worry about getting fat for many a year. Better to be naturally skinny than naturally fat any day. You can, in a month or two easily add a stone (14 pounds or so) by training like a mental and eating and drinking from your blender anything that you can find that is not nailed down. And then you would preferably eat that damn nail as well (joke).

Get to it guys and if you do not come back and thank me then I am after you you skinny sods.

Weight training can totally transform your body and also how much confidence you have in yourself. Follow the steps I have outlined and in just a month you will have gained 4-8 pounds which will make you look a lot better. As time goes on and you get older you will have to be much more careful about your diet, but for a young hardgainer or an older person that still has a real ectomorph physique then just eat any food that you see and then make some more meals in your blender as well. You can ditch the coffee and shit and instead sip on your blender drink and at least some milk instead.

Buy Now Under $120

As I return to the world of lifting Iron I realise that one of the things I missed so much was the feel of raw cold steel biting in to my flesh as I struggle to finish the final few reps. Nowhere is this more apparent then in a heavy set of Trap Bar Deadlifts.

I have been checking over my equipment as it had been sorely neglected and actually left outside here in Spain for 5 years. Luckily it is almost always dry so it is all in great condition. I have also been browsing around to check on prices should I need to replace anything. This brings me to the point of this post. The wonderful cheap Trap Bar for sale.

For me it was a life saver many years ago. Also known by the way by many searchers as  cheap Hex Bars. I was also lucky enough to have one made as back in the day they were difficult to get hold of. It still stand up after almost 15 years of use and abuse. These babies are built to last. For anyone looking to buy a Trap Bar then this is for you. We will talk a little about the massive benefit these bars have for getting huge in the Leg and backside as well as for getting massive trapezoids. First I want to let you know that I have been looking for cheap trap bars as I want to introduce you all to them and I will talk about them quite extensively here on the high intensity bodybuilding site.

You can view all the trap bars here for the best prices. They are amazingly low and this is another reason why I recommend that you seriously consider getting one if you are serious about getting HUGE.

Buy Now Under $120

This was the best price I could find and it’s pretty damn good if you ask me. For $120 you cannot go wrong and it may mean the difference between leg curls and leg extensions or some real leg work with the trap bar.

So why a trap bar?

It’s story time. Back in the day, when I was full out training 3 times a week with a full body routine courtesy of Elllington Darden, I was hitting squats hard 3 times a week, I now believe this is way too much and would never advocate more than twice a week max by the way. Anyway I was 18 or so and my body could take it.

A few years on and I would get the odd twinge in my lower back and one day POP. Layed up for months and crying when I had to get out of bed. Seriously, it was unbelievable. I am a hardgainer and my body is simply not built like some kind of indestructible powerhouse, much like most of us real life people are. Trying to figure out how to get back in to serious bodybuilding and building muscle I heard about the trap bar deadlift. It seemed like the perfect alternative to squats, and it is.

I gradually got back in to leg training and now, if I am honest I would recommend the trap bar to anyone over the squat. Personally I think the squat is too dangerous. If you train at home you can go nowhere near to failure as it is too risky and the temptation to use improper form is too great. All it takes is one slight rounding of the back and you can damage your back for life. Not to mention that massive weight all being directed down your spinal column to crush your vertebrae.

Get yourself a trap bar, use proper form, and in my opinion you will see just as good if not far superior results. They can make your legs explode if you work it hard, let alone the benefits of using it to actually build up your traps. Use it with excellent form and go deep and performing trap bar deadlifts can work wonders for anyone who wants to get massive legs. I would never go back to squats and even if you are a beginner this is the one tool I would recommend above all others to maximize gaining leg muscle mass and to safeguard your future training. One slip or rounding of the back in the squat and it could be all over dudes.

Forever.

What you need is down to earth and honest advice from someone who has done it and is now going to do it again. Of course it was much easier to get big muscles when I was starting out at the age of 16. Now, at 36 it won’t be quite as easy because as you get older the body simply takes longer to recover and you cannot work it quite as hard unless you are very well conditioned. Coming back from an extended layoff will mean that my muscle memory is in the distant past. This does not mean that in a few months I won’t have gained back most of what I lost though. If you have ever trained and got fairly big then you can recover it fairly quickly.

For newcomers to bodybuilding and high intensity training, whatever your age, this is definitely the way to train if you want to get big muscles quick. High intensity bodybuilding means training flat out, you will be aching, you will be straining, and you will be getting big muscles as fast as possible. High intensity means that on the final rep of each exercise you will be at the absolute limit. You need to be psyched up, you need to want it, and you absolutely will get that last repetition out no matter what. No dicking about, no wimping out, you need to go to at least positive failure on all of your exercises.

Before I give you a routine to help you to get massive muscles quickly I need to make something clear. I owe most of what I learnt to a few people. If you read the muscle mags and a lot of the crap that is available online you would think that you can follow the exercise routines of a truly massive guy or a Mr. Olympia and get HUGE doing it.

Ain’t gonna happen.

These people are freaks. They would be HUGE if they never lifted a weight in their life. Hardly anyone will ever be as big as them. For us average guys and gals we can get massive compared to everyone we know but unless you were born with amazingly superior genetics then you will never be a world class bodybuilder.

We each of us have to accept to some degree the way our bodies are. Although all of us can totally transform ourselves and get big muscles we won’t for the most part be able to withstand the rigours that the top professionals put their bodies through. We simply do not have the bodies that can cope with such things.

I learnt what I needed to know from a few great books and if you want a really in depth read on how to absolutely max the size you can get to and how to do it without any bull then you need to read Beyond Brawn.

It is one of the few books that you will ever need to read to get he best results bodybuilding and to get as big as possible as quickly as possible without being subjected to a load of crap advice that will get you nowhere but burnt out in a few weeks. The other books I recommend are on the sidebar.

Okay, the realities of getting big muscles fast.

If you don’t have your own bodybuilding equipment then either get to the Gym or buy your own. Personally I always prefer my own equipment. It means I can train when I want and for about the price of a years Gym membership you can buy everything that you need. Either way here is how to get big muscles quick.

A High Intensity Bodybuilding Program

You will be mostly sticking to compound movements. These are exercises that involve multiple muscle groups and each plays it part during the exercise. You MUST use a very strict form or exercise style. Knowing how to perform an exercise properly will see you getting much better results and means that you won’t hurt yourself. Buy the exercise form book on the side if you have any doubt that you know EXACTLY how to perform with perfect technique. Getting injured, which is easy to do  with big weights means that you will never get HUGE and it’s game over dude, not worth the risk.

The get big muscles fast routine.

1. Squats or Trap bar deadlifts. A good few warm up sets and then one all out set of between 15 to 20 repetitions. This is the cornerstone of getting HUGE. By the fifteenth rep you MUST be exhausted. The weight must be heavy enough that you feel like you cannot do any more. I prefer the Trap Bar and I really cannot recommend it enough. Much safer than squats and perfect for training alone. You cannot go to total failure if you train alone and use squats but with the trap bar you can. Now, after rep 15 you should want to stop but don’t. Take a few massive breaths between each additional rep but keep pumping them out until you literally collapse. This exercise is at the cornerstone of getting big. You are putting massive demands on the whole body and exercising your largest group of muscles first i.e Your Legs, your ass and amazingly just about every other muscle in your body. You will take a good five minutes before you can even think about the next exercise if you really hit this hard so if you recover to quick then you di not work hard enough squatting or deadlifting with the invaluable trap bar.
2. Next is chinups, or bent over barbell rows or one armed dumbell rows. A few warm ups are not really needed after the leg work so do a good few sets, again to failure. You MUST be in agony by the final rep. No wimping out. The last rep you do must be the last one you can possibly do.
3. Bench press or Dips. Your choice but again to at least positive failure.
4. Shoulder press. I prefer to do these after the chest as the chest has more mass and I want my energy for those big pecs. Your choice about exercise order but work the big muscles first when you have the most energy if you can.
5. Barbell curls. We want those big Biceps and if you want to know how to get big biceps then barbell curls are only part of it. You cannot simply work one body part and get it huge if you don’t stimulate the rest of the body and you do that with squats or trap bar deadlifts. Do a few sets of curls to failure and see the veins bulge.
6. Shrugs. Nothing makes you look more like a bodybuilder than a HUGE neck and big trapezoids. For this you will be amazed what weight you can really handle. Once you get in to it you will need a power rack. Rest the bar just below the height of your hands when they are hanging by your sides and shrug your shoulders after gripping the bar. It should be a weight that you could not possibly lift if it was on the floor.

That’s it guys and gals. Simple yet effective. I am not going to tell yo how many sets to do as it comes down to your body type. Some can handle 2 sets flat out but most can handle 1 after a warm up or two. You need to simply see how your body reacts.

For youngsters you may be able to do this workout 3 times a week but for many it will be twice a week. Because the leg work takes so much out of you you need to only do it if you are fully recovered. This may mean waiting a day or two extra until you are ready to go again.

For putting muscle on fast you need to work out when your body has recovered. Why?

Get Big Muscles Quick By Constantly Adding Weight

Every single workout you should strive to add a bit more weight to the bar. Not much but a pound or two for big muscle groups and a lower amount for smaller muscle groups. See my what you need to succeed post for resources for fraction plates which are at the heart of getting HUGE muscles by constantly adding a tiny amount of weight to the bar at almost every workout.

How big do you think you will be if you never add weigh to the bar and constantly get stronger? If you can’t do this at least once a week then you are not recovering properly and need to wait longer between workouts. Either that or you are not working hard enough so your muscles do not feel the need to get bigger.

Apart from all this YOU MUST EAT. And I mean a lot. If you want BIG MUSCLES FAST then you need to be eating like your life depended on it. Skinny dudes will find it hard at first but you must keep eating. See my what you need to succeed post for the best way to keep the calories up if you are not a big eater.

You should eat good quality food 5 or 6 times a day to keep up with the energy used doing leg work. You can’t get big muscles quick if you do not consume more calories than you expend. Your appetite should see to itself if you do the leg work properly, it simply makes you starving.

Get a scales from the resources here as you need to make sure you are gaining weight each and every week. Aim for half a pound to a pound each week if not more. Just watch to ensure you don’t put on too much fat. If you do then cut back on the food a little but to get huge muscles quickly you must eat a lot.

Do the above for a few months and you will look amazingly different. Nothing is set in stone though so amend this basic workout to your own needs, I am not a baby sitter and you should be able to find your own way using the above. Kep a workout log and write down the number of set, reps and the weight for each exercise. You MUST strive to beat the previous workout by adding a rep or some weight at least every week. For legs go for 15-20 reps and for other exercises aim for the 8-12 rep range. See what suits you best but that is the best guideline for most trainees.

Let me know how you get on or if you have any questions.