How To Get BIG and STRONG

There’s a lot of guys out there who want to get bigger and stronger. But how come so many of them fail to add the muscle and strength they desire?

Well, there’s a ton of reasons for this, but here’s my top 5 reasons people are failing to add muscle and strength:

#1 They don’t train hard enough

#2 They don’t eat enough

#3 They don’t get enough rest

#4 They have no consistency

#5 They don’t do the right movements

Now, with that list in mind, I’m going to share with you 3 things that you can do,(starting today), that will skyrocket your size and strength gains in the gym.

Here goes:

Supercharge your Training Results – 3 Secrets

– 1. Choose the right exercises

Base your training programs around the big, basic, compound movements. These include Squats, Bench Presses, Push Presses, Military Presses, Deadlifts, Rows, Chins and the Olympic Lifts.

These days there is a new fad piece of equipment in every gym corner and on on every TV commercial you see.

Do not be fooled by this junk!

The strongest, most powerful, muscular athletes on the planet built there physiques and strength using the basics. I built my Deadlift to in excess of 1000lbs by Deadlifting, Squatting and doing a few assistance exercises.

Squatting and Deadlifting takes up 80% of my training time and probably accounts for 90% of my success!

Look at Eddy Coan. Probably the strongest athlete and Powerlifter of all time, pound for pound.

Ed pulled 900lbs at just 200lbs bodyweight!


And if you look at his training it was always very very basic. No fancy gimmicks, BUT huge results. Look at Ronnie Coleman. One of the most successful bodybuilders of all time. And anyone who’s watched his training DVD’s will know he is strong as an Ox and focuses on the basics. Ronnie hits those Squats, Presses and Pulls hard.

-2. Nail your Post-Workout Meal

Post-Workout Nutrition is what you eat within an hour of finishing training. This meal could have more impact on your progress than any other meal of the training day. A lot of guys do not eat anything within an hour of finishing training and this is a massive mistake. They are literally throwing away muscle and strength gains.

Here’s what you should do:

Eat within an hour of finishing training.

Make this meal a shake (liquid)

Have some Protein and Carbs

Add 5 grams Creatine (Optional)

Add 5 grams Vitamin C (Optional)

Add 5 grams Glutamine (Optional)

Take this in your gym bag so you have no excuse to not drink it immediately after you finish training.

A good starting point, if you weigh 200lbs and want to gain muscle, would be:

30 grams Protein

80 grams Carbs

Start using this protocol after your very next training session. Within a couple of weeks you should see progress. (Adjust the amount of Carbs to suit your tolerance and goals).

-3. Train with Intensity

I have seen people make very little size and strength gains on what looked like decent training programs. In contrast, I have seen people make amazing gains on what appear to be very poorly designed programs. In fact, these guys have often just done whatever they felt like.

So… what gives?

Intensity. The best training program in the world (whatever that is??) will yield poor or Zero results if it is done in a slack manner with no enthusiasm. However, it is possible to make big progress with a poor training program if you do the basics and put your heat and soul into it.

Now I’m not saying that you should use a bad training program, but I am saying that you should bring some intensity and have some fire in your eyes when you come to the gym to train. The take home point is that a great training program (built around the basics), performed with intensity, will produce huge results!

Tip: get yourself some training partners with similar goals, around your level and you will magnify your results beyond what you could do on your own.

Without my team I would not have Squatted 1214lbs and pulled a grand. They helped me along the way.


So there you have it. A few things to make sure you are not doing in the gym and 3 very important things to make sure you are doing.

Now, go write yourself a simple, effective training program (built around the basics), take your post workout shake to the gym (each and every time you train) and train with some fellow badasses and you will be jacked and super strong in no time!

But you still may not pull a grand ;)