Start here: How To Get Bigger & Stronger Muscles
- Skinny Guys Start Here ↓
- How to gain muscle mass to get bigger
This plan tells you how much you need to eat to bulk up or gain muscle mass & Below are total body workouts you can use to build muscle mass quickly…
- How to build muscle without lifting weights
- Basic full body 3-day muscle building workout plan
- 7, 6, 5, 4 & 3 day muscle building workout schedules
- Free diet meal plans to gain muscle mass
- Fat Guys Start Here ↓
These plans will help you build muscle & burn fat at the same time to get ripped…
- How to get ripped in 56 days
- 6 Steps to get ripped in 12 weeks
This plan is for busy people who don't have time to follow a set schedule or count calories to get ripped
- Can you really Burn Fat & Build Muscle at the same time?
This will actually tell you if you need to gain mass first before trying to get ripped
- 8 tips on how to get ripped faster
- How to get rid of man boobs (lose chest fat)
- Free diet meal plans that help you burn fat
- Fat Loss Workouts
Ski Step
Workout
Jumping Jack
Workout
Get ripped at home
workout
20 minute
home workout
Treadmill Walking
Workout
Treadmill Running
Workout
Bike
Workout
Elliptical
workout
Fast Weight Loss
Workout #1
Fast Weight Loss
Workout #2
Sledgehammer
Workout
Sledgehammer workout
#2
Tire Flip
workout
Get ripped in 13 minutes workout- Workout Routines
- Clean & Press workout A & B
- Tire Flip workout A & B
- How to use a sledgehammer to get ripped
- Farmer's walk
- Walking on your hands
- Carrying Heavy objects
- 50/50 Push up & Pull up workout challenge
- Beginner interval fat loss exercise routines
- Intermediate fat loss exercise workout routines
- Advanced Walk-jog-run Interval fat loss workout
- High intensity 10/10 interval training workout exercise routines
- Circuit training workouts
- Workout Tips
- 8 workout rules to follow to lose 2-to-4 lbs. per week
- How to do high intensity interval training to burn fat faster
- How to do 10/10 intervals to burn fat faster
- How to burn fat fast on a treadmill in 10 minutes
- How to get rid of muscle soreness after working out
- How to prevent cramps while working out
- How to get more energy
- How to stretch & warm up before, during, and after workout
- Best Fat Burning Supplements & Foods
- How To Get Bigger Arms, Back,
Chest,
Shoulders, Legs
& Six Pack Abs
This section here just helps you make certain parts of your body look bigger & if you want a total body workout then use the plans above for Skinny or Fat guys
- How To Get Bigger Arms
- Workout plan for bigger arms
- Bigger Biceps Exercises for the front of your arms
- Bigger Triceps Exercises for the back of your arms
- Bigger Biceps Peak Exercises What's a biceps peak?
- Bigger Forearm Exercises
- See all arm stretches
- How To Get a Bigger Back
- Workout plan for a bigger Back
- Exercises for a bigger back
- Exercises for a bigger traps
- Exercises for rotator cuffs
- How To Get a Bigger Chest
- Workout plan for a bigger chest
- Exercises for a bigger chest
- 8 Tips to Avoid getting hurt doing Bench Presses & Dips
- See all chest stretches
- How To Get Bigger Shoulders
- Workout plan for bigger Shoulders
- Exercises for bigger shoulders
- See all shoulder stretches
- Exercises for bigger legs
- How To Get A Six Pack | Workout plan to get a six pack
- Exercises for six pack abs
- Love handle exercises
- Sledgehammer workouts
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
- The 4 best love handle exercises
- Best way to use an ab wheel or ab roller
- Best way to do sit-ups & crunches for ripped abs
- The Top 5 Lower Ab Exercises
- Flat ab exercises
- Best Muscle Building Supplements & Foods
- The 5 most important muscle building foods & supplements
- 79 muscle building foods
- 6 best foods to eat to build muscle
- How many carbs, proteins & fats you need to gain muscle
- Carb, protein & fat calculator
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
- Fast Muscle Building Tips
- How to get bigger & stronger muscles
- How to break out of a muscle building plateau & build muscle faster
- How to build Real & Fake muscle to Look Good Naked
- How to make your muscles look bigger without lifting weights
- 15 fast muscle building tips
- How to increase your testosterone naturally
- How a training log helps you build muscle faster
- Best way to do Dips for bigger arms & chest
- How to do bicep curls correctly for bigger biceps
- Guide to doing pull-ups & chin-ups to build bigger back & biceps
- How to do handstand push-ups for bigger & broader shoulders
- How Will Smith got ripped
- Fast Muscle Building Techniques
- Frequently Asked Questions On Building Muscle
- F.A.Q About how fast you can build muscle
- What factors determine how fast I can really build muscle?
- How much muscle can I gain in a month?
- Will lifting weights stunt my growth?
- F.A.Q. About what to do if you can't gain muscle
- Why can't I gain any muscle?
- How do I know if I'm gaining muscle & burning fat?
- How can I check my body fat percentage?
- F.A.Q. About how to workout to build muscle
- How often do you need to workout to build muscle?
- How many exercises do I need to do to build muscle?
- How much weight do I need to lift to build muscle?
- How many reps do I need to do to build muscle?
- How many sets do I need to do to build muscle?
- How l long do I need to rest between sets to build muscle?
- What are sets & reps
- What's my 1-rep max / How Strong am I know?
- Why you need to keep a training log to build muscle faster?
- Is it better to use free weights or machines?
- How do I maintain the muscle I have?
- Does muscle turn into fat if I stop working out?
- How do you warm-up & stretch?
- Do I do Cardio or weights first?
- F.A.Q About how to eat to build muscle
- How many calories do I eat to gain muscle mass?
- How to count calories
- How much Protein, Carbs & Fats do I need to eat to build muscle?
- Do you need to eat carbs to build muscle?
- How many meals a day do I eat to build muscle?
- What should I eat before & after I workout to gain muscle?
- What do I eat to build muscle & To burn fat?
- Why you need to keep a food journal
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
3 ways you can get me to help you Look Good Naked…
- Leave me a comment or ? here but read the FAQ first
- Get your Free Workout DVD
- Get Motivated: See the people I've already helped Look Good Naked
I have birthed 5 children and I REALLY want to get myself back into shape. I do like to go to the gym. I wear an elastic back brace called the cincher. I figured that it would help hold me 'inplace' while I work out. I am concerned with properly doing excersizes for my stomach. I used to have a rock hard stomach and I want to get it back. I looked at other suggestions on workouts and I am looking forward to working on my bottom. Many blessing to you for helping so many.
May 05, 2012
Hey,
im 17 years old and at the moment im focusing on my abs. By the time i've noticed my left abs are more developed that the right side. Its really pissing me off. So any advice or exercises are welcome.
Mathew.
April 28, 2012
im doing sit-ups and cycling.
May 02, 2012
what is your weight and height and when doing situps are you twisting any at all and is it truly a BIG difference in left and right abs?
May 02, 2012
im 5.9 tall and i have 135 lbs and yes its a big difference. Whenever i look my abs in the mirror i can see difference.
May 09, 2012
I am 22 years old. 6 foot 2. 144lbs. What kind of workout/diet plan and routine would you suggest? I have my own weights at home and mass gain supplement.
April 28, 2012
This site has a wealth of information. I would love for you to be my personal trainer. Even with all the information that you so generously provided I'm still lost as to what is the best way for me to achieve my goal. Please help! You can contact me via email. Thank you so much!
April 23, 2012
Hi Adrian,
I'm 5'2", weight about 145. I have scoliosis so I've had a hard time in the past building any upper body strength because I'm afraid I'll hurt my back in the process. I'd like to focus on losing a little weight but mostly gaining muscle (legs, thighs, hips are big to begin with and usually tone up nicely). Thanks for any help you can provide.
-Mary
April 16, 2012
I can help you but first you'll need to assure me that it is okay for you to do by talking to a doctor about what you can do with your scoliosis
April 17, 2012
hi i need help im 5'1 130 pounds but my body its not bad...
i only have little problem!!! I WANT GET TONE
i never drink protein shakes..i never drink nothing...
im very active i exercises 5 days week weight trainner....
i like to know what i should drink protein shakes??? etc.... medication ???? to get tone without losing weight
thank u very much
April 15, 2012
This website is awesome. It's so refreshing to see exercises that can both be convenient and effective in everyday settings. I even have my 17 year old hooked (skinny guy looking to gain muscle mass)!
Thanks
April 08, 2012
this is an awesome website and you are doing real good work ..
i want to get a good sculpted body . so can you give me a workout plan and i already use whey daily
thank you
March 23, 2012
can i build a butt like kim kardashian in 9 days ? what do i have to eat , how many times do i do butt workouts a day with 30 pound weights ,
March 10, 2012
hey adrian, I wanted to know how i can start off my weight loss journey. I'm 5'5 241.2 lbs and I'm 21 yrs old. I've always been chubby probably since 4th grade. I've tried numerous diets but failed I'm now ready to take steps, Last week i started off by cutting out junk , soda and juices and I've lost about 5lbs so far. I just need some tips on how I can start off without pressuring myself to quick, but I do want to lose 50 lbs by my birthday which is in July.
February 11, 2012
Great site and work out plans!! I find this more interesting and a better heavy bulk workout than the P90X. On beefing up my testosterone levels you show to take more zinc, omega3, vit-c, and vit-a-b-e. Did you take separate pills for each or was there a all-in-one pill you took? If so could you recommend?
February 04, 2012
I take a supplement called orange triad that has almost all of that but really...
If you eat well and include more fish in your diet then you'll be fine
February 05, 2012
How long do u think it would take for me to gain 20 lbs , I'm 16 and 5'10 but Ive never worked out consistently and I only do bodyweight.
Can u make an article about these guys
Bar-barian
They got a forum you check it out
Google bar barian forums 1st link.
February 03, 2012
hey adrian, Im 14, 5"3 and 50kg (110 lbs) im going to start going to gym on monday to build muscle mass/strength i was planning on going 5 days a week(monday,wednesday and friday do body workout,tuesday and thursday do cardio) i have about 15% body fat(mainly round stomach) im not sure if its best to go on a Bulk up diet to build muscle mass/strength (but then it would be losing the weight again) or go to a 2500-3000 calorie diet. Also can you help me find a good diet that includes 40-40-20 please? i would so much apprecieate :)
January 25, 2012
Hey Adrian, I'm 145 lbs 5'11 i think i'm under weight I want to gain muscle and gain weight. what exercise should I do? How many reps, how many sets? what food and those kind of stuff. thank you. E-mail or reply here would be appreciated. Cheers
January 25, 2012
This site is m**therf**king sh*t dude. I am not a newbie but there is still plenty of information on here that reaffirms all my principles and enlightens me on something I never even thought of (like handstand push ups).
Keep up the great work.
January 11, 2012
hey adrian one of my mates does this thing called protein cycling, he goes on protein after his workout for 6 weeks and then gets off it for 6 weeks. He thinks it effective when it come to building muscle because he thinks the body went get use to it therefore reacting better to protein after working out. Is this true and effective and would u recommend it? thank you
January 08, 2012
No I would not recommend it but I do recommend you take or include proteni in your diet because you need protein to build muscle because your muscles are made up of protein
January 08, 2012
hi, am 23 year old student, i weight 194 pounds and are 6ft 2 in. i have been working out with weights and have lost some fat all over my body but i still have problems losing my belly fat along with lovehandles. what should i do? should i start on some losing fat plan or should i do some muscle gain plans... or which of your plans do you recommend coz i wanna have a good muscle body like cristiano ronaldo.. thanks alot.. happy new year:)
January 04, 2012
i didnt sweat out yesterday while working out(jumping jacks) as i used to be ...
did i burn fats if i dont sweat out ...(weather is very cold here)
December 26, 2011
Sweat is not a BIG factor in determining how fast you will lose weight even less so if you are in a cold room
December 27, 2011
Hi Adrian, (great site by the way).
I am a 17 year old male looking to get massive! :) However, I am not sure which one of your guides to follow: the 'skinny guy' or the 'fat guy' guide? I am average so a bit of both.
Thank You, Brad
P.s. I want to be much bigger with very defined muscles :)
December 21, 2011
hey im 25 and ive always been big, even when i played football, im 5'6 292lbs. im ready to lose weight, but cant afford to go to the gym, i saw your sledge hammer workout and im going to start doing that. also what would be good to tone up my man boobs
December 14, 2011
go here to see what you need to do for man boobsyou're on the right track but
December 15, 2011
I'm trying to lose weight up top. I'm more of an apple shape and dont really want to loose weight down bottom. Currently I'm doing the bigger butt workout and feel that its working. I also wanted to know what are the benefits of eating grits for weight loss. I noticed it on the list of foods for weight loss.
Thanks
December 03, 2011
I'm about 5ft 2 and 160. I havent been on a scale in a while. I have a tendency to build muscle fast and dont want to look like a man. I only want bigger muscles in butt, thigh, hip and abs region. I'm in my late 30's if age makes a difference.
December 07, 2011
Hey how can I get increased testosterones and better abs? I am a 17 year old college going boy.
October 30, 2011
Hey adrian, what did you eat when you were working out? and how long did it take you to get your results you wanted?
September 20, 2011
It didn't take long for results to come but it took about 6+ months to see a BIG difference and I eat basically stuff from this list here
September 21, 2011
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