Goal for men: Gain muscle
Nick’s Top 5 Tips For Men
Have consistency & patience in your training
Muscle isn’t built in 24 hours.
Eat “clean”
Fuel your body appropriately and consume satisfactory kcal intake according to your body weight.
Sleep
Ideally minimum 7 hours a night, your body & muscles won’t repair sufficiently otherwise. Critical for muscle gain.
Technique
Keep perfect form & make sure the muscles in question are actually working & contracting during every repetition. Don’t strain other muscles to push heavier weight that what you can do!
Stay constantly hydrated
People always skip this or think they drink enough water. E.g an 80kg man should drink a min 2.3 litres of water a day.

Nick’s Training Plan For Men
GOAL FOR MEN: GAIN MUSCLE Length: 45 minute workout
Summary: These exercises will help you hit all major muscle groups to promote maximum testosterone release in order to gain lean muscle and have an effective workout in a single session. Each pair of exercises are “supersets” hit one set of each exercise and then have 60-90 sec rest between sets.
Don’t chat away, change a song on your iPod or procrastinate – defeating the objectives of your supersets they must be done immediately. Keep a controlled steady pace throughout every single rep and don’t let momentum take control of the movement. Working to failure forces your muscles to adapt in order to lift heavier weights next time round. Your muscles will work on the concentric (shortening) and eccentric (lengthening) movement and keeping the muscle under tension for longer periods of time works them twice as hard...BONUS!!
Exercise |
Technical points |
Major muscles |
Sets |
Reps |
SQUATS & SHOULDER PRESS |
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Squats |
Full range barbell squats (ass to grass). If you can lift more than 8 repetitions with good form then the weights too light. |
Quads, hamstring & glutes |
3 |
8 |
Seated dumbbell shoulder press |
Press with a twist. Low position weights facing towards each other & a 90 degree bend in elbow, press up & twist so weights face forward. If you can lift more than 8 repetitions with good form then the weights too light. |
Deltoids & triceps |
3 |
8 |
INCLINE CHEST PRESS & BENT OVER ROW |
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Incline chest press on smith machine |
Support allows you to lift more in a controlled manner. |
Pec minor & triceps |
3 |
8 |
Barbell bent over row with wide over arm grip |
Maintaining perfect form, steady pace and working to failure. |
Upper back & biceps |
3 |
8 |
PULL DOWNS & DEAD LIFTS |
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Lat pull downs |
Narrow grip on the lat pull down machine. 5 second pace down & up. |
Centre of your back & biceps |
3 |
6 |
Deadlifts |
Deadlift with a wide grip, squeeze shoulders back on way up to also work upper body as well as lower body, bum pushed back, make sure knees do not pass your toes. BACK STRAIGHT!! |
Lower back, hamstrings, abs. As well as upper back and glutes – true all body movement |
3 |
10 |