If You really want to gain size stop reading articles out of magazines and find a trainer that knows what they are doing. 

  1. Eat organically, you are what you eat (if you give yourself a 59 cent hamburger you are giving your body 59 cent muscles that makes you look like garbage.)

  2. Eat According to your metabolic type, "the metabolic typing diet"

  3. Lift mainly in the 8-12 rep range

  4. Your tempos should range from 3-1-3 to 4-1-4 and no more

  5. You total time under tension for each lift should only last 60 sec or less (this is because you want to produce as much Testosterone and Growth Hormone.

  6. Don’t lift longer than 45 min per workout, less at a higher intensity equals more.

  7. This would be different if you were on pro-hormones or juice, because of the recover time.

  8. You shouldn’t be performing any cardio

  9. Lift according to your genetic makeup and your muscle fiber type if you tend to be more of an endurance athlete you will do better lifting a little higher reps, if you are more of a speed athlete you will do better lifting a little lower reps heavier weight.

  10. Supplements and other things can help in achieving mass, as we all know what the pros use and most amateurs lifting in the gym.

  11. Though follow science it can do way more for you than just taking some pill.

  12. Mass is easy to gain when you lift correctly, don’t waste years trying to reach your goal when you can invest in a trainer that can get you tons of results now.  And if they don’t get you results fire them immediately

Buy the book that Breaks down how to prepare for your Bodybuilding Competition


Bodybuilding Competition Guide

Win the Big Show!


YOU want to compete, YOU want to WIN, learn the secrets to competing in a bodybuilding show.  Learn how to train correctly on how to pack on solid muscle, how to eat right to maintain lean ripped abs and be in contest shape while maintaining your muscle mass. 


Discover all of these secrets and more inside, Bodybuilding Competition Guide, such as tanning, posing and everything else you must know.


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Words of wisdom

work harder

Less is more

Scott White

Personal Power Training