You’re a skinny guy and you want to Gain Size, Get Muscle, Grow!

But how? Where do you start?

Let me tell you as Short and Simple as possible


First lets go through the training part, the most interesting part for most of you out there.

Do 3-4 workouts per week for 45-60 minutes max. For most people compound exercises provide better results than isolation exercises and should be the core of any weight training routine.

Choose from the following exercises

Traps: Deadlift, Hang Power Clean, Hang Power Snatch

Shoulders: Military Press (barbell or dumbbells)

Back: Pull-ups, Chin-ups, Rows (barbell, dumbbells or rings)

Chest: Bench Press (barbell or dumbbells), Push-ups

Biceps: Chin-ups

Triceps: Dips, Ring Dips

Lower Back, butt, hamstrings: Deadlift, Kettlebell Swings

Quads: Squats and Lunges

That’s it! Just get GOOD at these exercises for now. Master the techniques and slowly but surely progress on the weights. Train like a beast but be a smart; Always keep one rep in the tank to prevent injuries.


There are a lot of different things you can do for cardio and many of them work.

But building muscle while staying lean is already hard enough, right? So let’s just keep it as simple and effective as possible. Sprint!

Ever noticed the body of a Sprinter, Rugby player or American Football player? Most of them are Big and Ripped.

Now you may have never seriously done a sprinting workout.

So here’s what you’re going to do:

Step 1: Find a hill with about a 15-30 degree incline, preferably 30-50m long

Step 2: Sprint to the top, walk back down. Keep the intensity at 90-95% of your max

Step 3: Repeat 5-10 times

Step 4: Do some stretching/foamrolling and re-hydrate

Do this twice a week, either after your weightlifting workout or on a rest day. If you have never done sprints before, start with just 2 or 3 sprints and slowly work your way up. Before you start your sprints make sure to do a proper warm-up.

Advantages of doing Hill Sprints:

  • Safer than flat sprints
  • Short, intense and effective
  • Burn fat while Building muscle
  • Outdoors, vitamin D, good for Testosterone levels


Everyone knows that Coca Cola and Bic Mac’s don’t belong in a healthy diet. The fact that you want to grow bigger (and you need more calories) does not mean you can eat all the shit you can get your hands on. So what should you eat?

If you haven’t heard of the ‘Paleo diet’ before, I’d say check it out.

In a nutshell it comes down to this:

Eat: meat, seafood, fruit and vegetables, tubers, nuts and seeds

Avoid or limit: refined or processed sugars, gluten grains, legumes, grain and seed cooking oils, dairy, processed food in general.

Do me and yourself a favor and get rid of all the food you have on your cupboards that has a packing (except for the nuts and seeds then). Start eating real food.

To gain muscle mass without getting fat, eat most of your carbohydrates after a workout.

There you have it! A Short and Simple strategy to start building some serious muscle.

What to do Now

  • Put together your workout program and schedule and keep a journal
  • Buy the food you need and start cooking
  • Get 8 hours of sleep a night, have sex and reduce stress levels to boost testosterone

Need help? Contact us and we’ll get started ASAP!


Train Hard, Eat Right, Live Fit!