Start here: How To Get Bigger & Stronger Muscles
This full workout & diet plan will help you gain muscle mass while gaining very little or no fat
Keep up with how much weight, reps & sets you use to help you build bigger & stronger muscles much faster
These plans will help you build muscle & burn fat at the same time to get ripped…
Intermittent fasting really isn't a fat loss plan by itself. Intermittent fasting is a fat loss trick that should be combined with the get ripped or mass gaining plans on this page for the best results.
Keep up with your fat loss workouts so you can beat your last workout to burn fat faster
This will actually tell you if you need to gain mass first before trying to get ripped
Click Photos To Watch A Workout Video Now
Click photos to see how to do biceps exercises
Click photos to see how to do triceps exercises
Click photos to see how to do biceps peak exercises
Click photos to see how to do forearm exercises
Click photos to see how to do back exercises
Click photos to see how to do traps exercises
Click photos to see how to do rotator cuff exercises
Click photos to see how to do chest exercises
Click photos to see how to do shoulder exercises
Click photos to see how to do leg exercises
Click photos to see how to do the ab exercises
Click on photos to see how to do love handle exercises
Probably the best thing you can do to get rid of love handles because you're firming up your waist & burning off love handle fat at the same time
See the ratio of how many carbs, protein & fats you need in your diet to build muscle based on the number of calories you need to eat to gain muscle mass
Subscribe so You Can Look Good Naked
Like these people here
Why Subscribe? To know when I release new workout videos & tips.
Before you go…
i'm 27 years old and my male. My chest does't look good as i used to work out in body building for almost 3 years. I have some muscles in my body but when i wear T shirts i feel embarrassed since all my friends envoy of my body type they tell me that my body is so nice and you don't have any fat even in my belly area. So, please any advice from your side is highly appreciated. Note:i have visited no doctors yet.
May 08, 2013
Forearm exercises? I want to increase my hammer curls and preacher curls by 20 pounds how can I do this without only doing those kinds of curls are there any other exercises I could do to help. And I would like to increase my bench press by 80 pounds before march but I no longer have a bench is this possible what do I need to do?
November 11, 2012
thanks for workout DVD..(How to Look Good Naked)
September 24, 2012
hey adrian, you might not answer this, and i dont care if you dont, but just wanted to let you know that im telling everyone i know about your site, you're a fucking GOD! you're helping so many people, you're an amazing person, and the fact that you motivate us when you talk on your videos are what really made me love everything you do on here, i'm really amazed! GOD bless you dude! <3
September 22, 2012
thanks. comments like yours keeps me going!
September 22, 2012
Hey Adrian, just wondering, but ive been on this site for a long time, why did you change it up from compound and isolated workouts to supersets? are they better than combining the compound and isolate? and secondly, im still gaining muscle and plan to keep gaining mass, im about to take my week break from working out so when i start that week i plan to try to loose some quick weight, should i stick to the calorie range in the weight lost page, or the, ripped in 56 day page? or what should i do?
September 18, 2012
i would follow the weight loss plan to focus just on losing weight and supersets are not exactly better but they save time in the gym
September 18, 2012
I had an accident around 4 months ago and Broke my thigh bone thus I was not permitted to walk for 3 months, I started walking around 15 days ago and my thigh muscle is weak and painful. Doctor wants me to do weights (not more than 2 kgs per leg) to strengthen my muscle. Could you suggest me a couple of easy exercises to do at the gym and at home so I can get my strength back?
Thank You so much!!
September 17, 2012
I need to strengthen my thigh muscles,Can you tell me some easy exercise for that?
September 19, 2012
Hi, im doing ur program for building muscle and losing fat since im 5 kg overweight, i mostly have stomach fat and love handles. My height is 6.1 and weight 87 kg. Im following the program for fats guys "How to get ripped in 56 days" and i was wondering is it possible i can do workout A and C on monday, B and C on tuesday, D and C on wednesday and just continue like that for even better effect or should i take rest like ur schedule. Im only gonna do it until the 24th of september since my school start. Or can i do few reps off heavy weights in the rest days of flyes, triceps or biceps. since i wanna gain more muscle mass as well.
September 11, 2012
the schedule you have listed is fine. are you planning only doing workouts A & B once a week?
September 12, 2012
No, i was thinking doing workouts A and B, 2 times a week or maybe even 3. Do them every other day and have 1 rest day or so. One more question when u finish a supersets in workout A for example, how long time should i take a break before starting again. I workout for like 2-3 hours in a day, is it ok or should i train less with just doing workout A and then some biceps, flyers or dips and just finish with Workout C. Coz after workout A like i did today, i did flyers, incline bench with dumbells, and 2 back exercises and then workout C, or is it too much?? also im taking amino rush before training.. some say they have good effect other say if ur taking whey proteins u dont need them. do u have any opinion on this?? after a workout how much amoun off protein should i take 35 gram?? or 50 or in between??
September 12, 2012
You really only need to do A & B 1-2 times per week and then even ONCE a week as you get stronger.
AS FOR rest you should take no more than 5 mintues rest
the protein supplement you take before workouts is fine and as for the three hours...
If you are just doing A & C for example then it should not take 3 hours (maybe 2 hours at the most)
Don't worry too much about WHEN you take protein and just focus on getting enough protein daily to build muscle
September 13, 2012
Thank you for ur time Sir and one more thing i forgot. I heard about colon cleaning, that it will help you loose some kg since it cleares toxins from your system. there is type of tablets and drinks that i heard people use. do you recommend any?? any you know off??
September 13, 2012
you really do not need to waste your money on colon cleansing products if your diet consist of mainly healthy foods and you drink lots of water
September 15, 2012
Hi, why did u remove the program for fat guys who will get ripped in 56 days. I cant seem to find that link. Can you send it to me or can you tell me the routine u replaced it with or something. Coz i have nothing to follow at the moment. thank you
October 22, 2012
Im 15 5'11 and 140 lbs what should i do to gain muscle on my upper and lower body?
September 02, 2012
I'm "5,5" and 125 lbs. I wish to have thighs that don't touch a round medium sized butt and wider hips as well as a flat curvy stomach. Is this possible? What shoukd I do? For how long? My thighs and calves are mostly.muscle but it does have a lot more fat on it when I'm sitting down so I know there'sfat. Also, whatdiet should I go on and is it possible to go up a cup.size I am a b. Sorry for all the spellingerrors I'm on my phone and sorry for all the questions.
August 28, 2012
Adrian Bryant ,
I HAVE BEEN DOING EXERCISE SINCE SIX MONTH. MY HIGHT IS 6.2In ,WIGHT IS 180 pound , MUSCLE MASS 67.5KG, TBW 47.5KG, TBW % 54.0%, BONE MASS 3.5 KG BMR 8719 KJ , 2084KCAL, BODY TYPE IMPEDANCE, NOW,I WANNA BUILD UP MY AL MUSCLE AS BIGGER.THAT IS WHY I NEED BETTER SUGGESTION & PLZ DO IT.
August 21, 2012
your site or this site has been very useful for me so thanks
August 19, 2012
Can you suggest a good leg workout i have trouble gaining mass in my legs.
Also does running on a treadmill for 10-15mins inclined 5-10% help get bigger legs?
August 11, 2012
Hello there young man and good day to you. Happened upon your website while looking to see what supplements would be best for me at the age of 61 as I start for the first time ever building my body to be more health. I loss muscle mass 3 yrs ago as a result of a minor stroke, I'm back up to looking normal but have more fat then muscle 6'2" 200lbs, I've lost 40lbs by doing nothing (probably getting rid of stress in my life), I want to commit myself to having a firm looking body but feel that I've lost a lot of nutrients and stuff over the years from smoking cig's, drinking alcohol and lack of exercise and would like to just put some of the things back into my body to help it along.
Your advise would be very much appreciated. Thanks
August 09, 2012
So first of all id like to say i love your site, i've never found such an informative and helpful health and fitness site like yours. I ALWAYS come back to it when i'm a little lost.Thank god for Pinterest for helping me find you!
anyways, I am 19 years old, about 135-140? Maybe, lol. I haven't stepped on a scale since I was overweight and I still refuse to. I used to be around 175 but I took control of my life and started eating healthy and exercising and now I'm happy with how I feel, and look. but now its time for refinement!
I really want a flat stomach, thick legs, and a big butt. Ive done my research all over the internet, i've looked at other fitness success stories and always, ALWAYS check sites like yours. And so far what I have come across is to start lifting more weights, and less cardio.
My workout plan consists of this:
MWF: light cardio warm-up, and intense legs.
TTH: arms, and sprint intervals or intense cardio.
SAT: abs and a jumprope cardio circuit.
SUN: rest days.
it used to be almost all cardio, and the weight fell off like crazy but now im going to be lifting more than doing cardio and im scared of becoming bulky, or not losing the weight or even gaining weight and not being little anymore.
Mainly because I've had to up my calorie intake by a lot.
Now i'm eating between 1600-2000 calories a day. I try to keep carbs no more than 45%, protein no less than 30% and no more than 40% and fat no more than 25%.
So i guess my question is.. do you see any flaws in my plan? should my worries even be worries or should I continue to keep up with what I am doing? and if not, what is it that I should do to reach my goal. Idk if you have an instagram but if you do, please look up ladyfit. She has the type of body I am aiming for but I'm not exactly sure if I am doing the right things to make that happen. Grant it, I just started, but I want to start off on the right nike free run haha. So if you could please give some input that would be GREATLY appreciated! Thank you SO much!
btw, sorry this was so long.
August 03, 2012
flat stomach = COVERED but you can speed up your fat loss by going lowering your calorie intake to NO LOWER than 1200-to-1500 cals
butt & thick legs = I need to know more about your "intense legs" workout
Overall it looks like you are in the right direction
August 04, 2012
Thanks for building this great website.
I am 5 ft 7 inches tall and weigh 158 pounds (lbs). I have been doing a lot of running and other cardio exercises and have lost roughly 5 pounds in 6 weeks. Apart from doing cardio daily, I have been doing 100 to 120 pushups with my feet at elevated level. I am happy with the progress made on my abs, as I have lost an inch and half from my waist, but i am concerned that my chest as it is getting pointy by the day. Although i have good chest mass but it is still flabby and when i contract my chest muscles, the nipple area and lower side area of the chest appears to be loose. Just wondering is this due to doing push ups with elevated feet positions. Is it that my lower chest are has not deveoped properly thus giving a pointy shape to it. What do you suggest
1) should i stop doing push-ups at all, or do you suggest a different variations of push-ups.
2) should i start taking zinc supplement as this might be due to testosterone level
3) Could this issue be due to water retention in the chest area. If so, how to get rid of it.
4) do you recommend any exercise so that i an get rid of the pointy chest, and is there a way i can reduce the fat and make my chest more flat and leaner.
looking forward to your advice. Thanks
July 27, 2012
hey adrian, im doing your arms workouts and measured my arms at 14 inches. what is your measurement?
July 24, 2012
July 24, 2012
Hey Adrian, just a few questions.
1. i know when you have low body fat, your abs will show. but doing tva muscle workouts, is that the true secret to have a flat stomach all the time (or trick people into thinking you have a flat stomach)? or when you hit that low body fat percentage you will have a flat stomach all the time with a healty diet? (low sodium, low water weight etc.)
2. for my back and bicep workout ive been doing pull ups , to start from cheating like negatives to being able to do normal pull ups, i manage to go from doing body pull ups to weighted pull ups, which im still doing, but ive always had problems doing them, i would get near the end of a set and i feel im losing circulation in my arms and would have to stop near the end of the set or cheat and do a negative pull up.
should i go back to regular pull ups till i can do a solid 8-10 for a set and try to build up a resistance or do a different workout?
and ive been losing weight and building muscle from your site for about 2 years now and have lost 35 pounds and when i get to a low body fat i promise to add to the photo gallery, thanks again Adrian
July 24, 2012
low bellly/flat = you truly having a flat stomach. tva helps to make it flatter
how many sets of pull-ups are you doing now?
July 24, 2012
im doing only 5 sets mostly, but i mainly do weight over reps most of the time, but my arms still feel like their loosing circulation near the end.
July 25, 2012
the circulation could be you feeling your arms getting pumped up. your arms aren't falling asleep are they?
July 27, 2012
I'm 40 years old, female and want to get my body well toned and a little muscle in my arms but I don't want to look like a body builder. Can I do the fat guys start here in the build muscle burn fat page?
July 12, 2012
Have you ever heard of the supplement gynexin and do you know if it works. Thanks in advance for your time.
July 11, 2012
never heard of it
July 15, 2012
Adrian I have been trying to get rid of my belly fat and chest fat for a couple of years with no luck please help me.
July 08, 2012
what is your weight and height now?
July 09, 2012
weight is 188 and height is 5'10''
July 09, 2012
this website is amazing, I want to know more regarding how to get loss weight and I found this website...
June 14, 2012
On page navigation…