I AM FOREVER FIT

@Giantmethod
 Let’s
get
started
If you’re looking
to get stronger
and build muscle,
you’ve come to
the right place.

Building muscle can really boost your confidence, but it

takes time, consistency, and a good plan. That’s why we’ve
broken everything you need down into nutrition, supplements,
and training — so you know exactly where to start.
There are no shortcuts to building muscle, just hard work and
commitment. So, if you’re ready to get started, let’s go…

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 Back to
basics
How do you build muscle?
To build bigger muscles you have to train, eat, and rest.
But, what’s the most important?
01 03
Training Rest and recovery
Building muscle, on the face of it, is Sometimes less is more. When you
really quite simple. You need to lift weights, you’re essentially tearing
create a stimulus for your muscles to muscle fibers in order to make way for
grow. new muscle growth. And, this muscle
tissue actually grows back when you’re
When you lift weights, you’re breaking
not training!
your muscle fibers down, so they can
grow back bigger and stronger. By So, although you might be tempted to
train a muscle group more often, you
challenging your muscles to deal might not see the results you want.
with greater levels of resistance and Turn those rest days into growth days.
weight, your muscles will increase
in size, also known as muscle
04
hyper trophy.
The final word
02 The only way to build muscle is with
Nutrition
proper training, good nutrition, and
When you’re trying to build muscle, not forgetting rest. You must apply
your diet is just as important as when equal attention to all three to maximize
you want to lose weight. Eat the right muscle growth.
amounts of carbs, fats, and in particular
protein — which helps repair damaged And, remember…
muscle fibers.
You can’t out-train a bad diet.
If you don’t provide your body with the
food it needs to perform, you won’t see
the gains you’re looking for — it’s that
simple…
 Food for
thought

We caught up with qualified

nutritionist Jennifer Blow to get the
lowdown on how to feed your body
for sustainable, long-lasting results.

In this section we'll show you:

How to calculate how many calories your body needs to achieve your goal.

The major food groups and what percentage

of your diet they should make up.
Super-simple recipes and a meal plan so your journey doesn’t
equal bland food or complicated kitchen routines.
Now get a calculator and a pen and paper handy
for your personalized nutrition plan…
FOOL-PROO
MUSCLE-BU
MEAL PLAN
This well-balanced meal plan comes from expert
nutritionist Alice Pearson and is designed to keep
you going all day long. Mix and match your
We ll
ced
meals and snacks to suit you, and remember,
your calories and macronutrient weights are
personal — you can apply these to the plan.
bala n
MONDAY
BREAKFAST SNACKS
Peanut butter & Dried fruit (raisins,
banana on toast apricots, dates,
Bowl of granola with milk prunes)

Glass of fresh DINNER

orange juice Spaghetti Bolognese
LUNCH Whole meal bread roll
Spanish omelet
SNACKS
with salad
Casein protein
shake with milk

TUESDAY
BREAKFAST SNACKS
Carrot cake baked Rice cakes with sliced
oats (oats, egg white, avocado and tomato
banana, grated carrot, DINNER
cinnamon, nutmeg,
milk, baking powder) Teriyaki tuna steak with
egg noodles, pak choi
LUNCH and cashew nuts
Subway-style turkey SNACKS
meatballs and tomato
sauce in bread Greek yoghurt with
baguette topped with frozen berries, walnuts,
mozzarella and salad and Manuka honey

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DINNE
R
DINNE
R WEDNESDAY
BREAKFAST DINNER
G a i n e r s h a k e ( C h o c oClha itcek e n f a j i t a s p a c k e d
Impact Whey Protein, with veg, topped with
banana, peanut butter, salsa and guacamole
oats, milk, chia seeds)
SNACKS
LUNCH
Toasted whole meal
Baked potato with mixed bagel with almond
bean chili, cheddar butter
cheese and salad
SNACKS
Trail mix

THURSDAY
BREAKFAST DINNER
Poached eggs and Thai green fish curry
sautéed spinach on with mangetout, baby
wholemeal toast. corn and cashew nuts,
with jasmine rice
LUNCH
SNACKS
Greek salad with
chicken breast and Porridge with
olive oil dressing blueberries,
almonds,
SNACKS chia seeds, and
Protein bar manuka honey

FRIDAY
BREAKFAST DINNER
Smoked salmon, creT aumr k e y s a u s a g e s a n d
cheese, and avocado roasted peppers with
on a whole meal bagel pesto gnocchi

LUNCH SNACKS
Falafel with spiced Casein protein powder
chickpea couscous blended with frozen
and hummus berries and milk
SNACKS
Rice cakes with
peanut butter and
sliced apple

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DINNE
R
DINNE
R SATURDAY
BREAKFAST SNACKS
Bacon medallions, Peanut butter and
scrambled eggs, banana sandwich
grilled mushrooms, DINNER
and baked beans
Grilled chicken shish
Fruit salad
kebab with salad,
LUNCH pita bread, and
yoghurt dressing
Asian rice salad with
wilted greens and SNACKS
edamame beans in >70% cocoa dark
sesame oil and ginger chocolate with a
glass of full-fat milk

SUNDAY
BREAKFAST DINNER
P o r r i d g e w i t h s u l t a nCahs i c k e n f a j i t a s p a c k e d
and apple chunks with veg, topped with
LUNCH salsa and guacamole

Roast beef with root SNACKS

vegetables and oven- High-protein
roasted potatoes yoghurt with
granola

Fresh!

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5 WAYS TO U
PROTEIN POW
(That aren’t just shakes)

There’s more to protein than shakes, you know. Here are five of our favorite whey
recipes for you to make the most of this stand-up supplement.

WE ROLLIN’
These sweet & simple METHOD
protein balls are an
In a bowl, mix all of
ideal post-workout
the dry ingredients.
snack.
Add the nut butter and
1 ¼ cup rolled oats
syrup and mix through.
2 scoops Impact Whey Add the milk and mix
Protein until combined.
1/3 cup raisins Take small handfuls and
½ cup nut butter roll into balls, then repeat.
Chill for 2 hours
2 tbsp. maple syrup
– then enjoy!
3 tbsp. milk

GET STACKED
There’s nothing like a plate Add the banana and eggs to
of freshly flipped pancakes. a blender and blend until
smooth.
1 ripe banana
Then add the protein
2 large eggs
and oats and blend again
1 scoop Impact for a smooth batter.
Whey Protein
Pour quarter of the batter
1/3 rolled oats into the frying pan and cook
for 45 seconds on each side.
METHOD
Repeat until you have no
Heat a frying pan over
batter left, then top with
a medium heat. your favorite toppings.

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FRO-YO CUPS
These frozen yogurt METHOD
cups are a tasty way to
Prepare a muffin tray
cool down after training.
with cake cases.
1 tub (17.6 oz.) In a bowl, mix the
low-fat Greek yogurt yoghurt, protein and
1 scoop Impact honey until smooth.
Whey Protein
Divide the mixture
1 tbsp. honey between the cake cases,
½ cup peanut butter then place a teaspoon
of melted peanut butter
Handful blueberries on top along with
some blueberries.
Freeze for at least 2
hours, then enjoy.

STRONG START
Get ahead with this METHOD
delicious overnight
Blend the milk, protein,
oats recipe.
banana and cocoa
1 cup almond milk powder until you have
1 scoop Impact a smooth batter.
Whey Protein Mix the batter together
with the oats, then pour
1 ripe banana
into a sealable container.
½ tsp. cocoa powder
Leave to soak in the
¾ cup rolled oats fridge overnight.

KEEP IT CHILL
Made in less than a METHOD
minute, this banana
Blend all the ingredients
protein ice cream is a
together until just about
game changer, trust us.
smooth. Be careful
17 oz. frozen bananas not to over-process.
4-6 scoops of Impact Scoop some of the
Whey Protein ice cream into a bowl
and enjoy straight
1 cup fat-free yoghurt
away, placing the rest
3 tbsp. milk in a sealable container
to freeze for more
servings later.

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 Muscle
building
workouts
When it comes to building muscle,
we know there’s an overwhelming
amount of information for you
to try and get to grips with.

That’s why we’ve enlisted the help of a Level 3 qualified

personal trainer to provide you with an easy-to-follow workout
guide, as well as the tools you’ll need to progress.
Remember, building muscle doesn’t happen overnight. It requires hard
work and commitment to training and nutrition to see real results.
Meet the PT
Qualified personal trainer, Stuart Niven, uses his passion for sport and
fitness to motivate his clients to achieve their goals, and in his own
time trains to compete in the UKBFF Men’s Physique category.
“I designed this program with two leg days, and a push and pull day with
shoulders and arms, to bring big muscle groups together. This creates
the biggest hormonal response to allow the greatest build in muscle.”

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 EXERCISES

Build
your
body

EXERCISE SETS REPETITIONS

Back squat Back squat Back 2 20

squat Goblet squat Dumbell 5 12-15

step-ups Low walking lunges 1 Drop set to failure

Dumbbell Romanian deadlifts 3 12

Barbell calf raises 2 12

2 12

2 12

3 12

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EXERCISE

Back squat
Sets Reps
2 5 1 20
12-15
Drop set

METHOD

Take the bar out of the rack, resting it on your rear shoulder

Stand with your feet roughly shoulder-width apart, with your t

slightly out.
Lower yourself down, bending your knees until they’re parallel to the floor.

Keep your weight on your heels as you drive back up.

For the drop set, take your weight lower and perform as many reps as you can
until just short of failure.

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EXERCISE

Goblet squat
Sets Reps
3 12

METHOD

Grab your dumbbell or kettlebell, and stand with your feet slig
hips-width apart. Your toes should be pointing slightly out.
Keeping your arms close to your chest, bend your knees to lower yourself into a
squat.
When you’re in your deepest squat, pause, before driving through your heels to
the starting position

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EXERCISE

Dumbbell
step-ups
Sets Reps
2 12

METHOD

Hold a dumbbell in each hand.

Step up onto a bench or step with your right foot, pressing th

straighten your right leg.
Bring the left foot to meet your right foot on top of the step.

Bend your right knee and step down with the left foot.

Bring the right foot down to meet the left foot on the ground.

Repeat before changing the lead leg.

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EXERCISE

Low walking
lunges
Sets Reps
2 12

METHOD

Lunge forward as far as you can with your right leg, bending y
just above the floor.
Using the heel of your right foot, push into the next lunge, leading with your left leg.

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EXERCISE

Dumbbell
romanian deadlifts
Sets Reps
2 12

METHOD

Stand up straight with a dumbbell in each hand.

Keeping spine in neutral position, start pushing your hips bac

Without bending your back, lower the dumbbells in front of sh

close to the body.
At the bottom of the movement, drive through your heels to fully extend your hips
and knees, squeezing your glutes at the top.

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EXERCISE

Barbell calf raises

Sets Reps
2 12

METHOD Stand with a barbell across your upper back

with your feet about shoulder-width

apart.
Press onto the balls of your feet, lifting your heels off floor as far as possible.

Squeeze your calves at the top, before lowering your heels back to the start
position.

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 EXERCISES

Build
your
body

EXERCISE SETS REPETITIONS

Bench press 2 20

Barbell bent-over rows 4 12

Chest-supported dumbbell rows 4 15-20

Dumbbell pullover 4 12

Incline dumbbell bench press 4 10

Incline dumbbell flyes 3 12

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EXERCISE

Bench press
Sets Reps
2 20

METHOD

Lie flat on your back on a bench.

Grip the bar with your hands just wider than shoulder-width a

Lift the bar, by straightening your arms, bringing the bar slow

Press the bar back up until your arms are straight

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EXERCISE

Barbell bent-over
rR eop s w s
S
1 2e t s
4

METHOD

Stand with your feet shoulder-width apart, with the barbell on

Bend your knees and lean forward from the waist, keeping you

Grab the bar, your hands slightly wider than shoulder-width a

with your arms straight.
Brace your core and squeeze your shoulders, bringing the weight up towards your
sternum.
Lower the weight back to the start.

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EXERCISE

Chest-supported
dumbbell row
Sets Reps
4 15–20

METHOD

Set an incline bench at roughly 45 degrees

Grab your dumbbells, and lean onto the bench. Your feet shou
and your arms hanging straight down.
Squeeze your shoulder blades together and drive your elbows towards the ceiling.

Lower the dumbbells back to the start position.

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EXERCISE

Dumbbell pullover
Sets Reps
4 12

METHOD

Start by holding a dumbbell and lie with your back flat on a be

With your feet planted on the ground, and core engaged, exten
towards the ceiling, cupping the dumbbell with both hands above your chest.
With your back pressed into the bench, lower your arms overhead until your
biceps reach your ears.
Slowly bring your arms back above your chest and repeat.

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EXERCISE

Incline dumbbell
bench press
Sets Reps
4 10

METHOD

Lie back on an incline bench, with a dumbbell resting on your

Using your thighs for assistance, push the dumbbells up so th

directly over your shoulders.
At the top of the movement, the dumbbells should almost be touching.

Slowly lower the dumbbells back to the top of your chest.

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EXERCISE

Incline dumbbell
flyes
Sets Reps
3 12

METHOD

Lie on an incline bench with your feet flat on the floor.

Hold your dumbbells directly above your chest, with your palm

Lower the dumbbells in an arc out to the sides. Keep a slight b

throughout the move.
aUse your pecs, reverse the movement back to the start.

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 EXERCISES

Build
your
body

EXERCISE SETS REPETITIONS

Front squats 6 10

Bulgarian split squats 4 8-10

Weighted sumo squat 4 8-10

Hamstring curl 3 5-10

Barbell glute bridges 4 12

Wall sits 4 45secs

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EXERCISE

Front squats
Sets Reps
6 10

METHOD

Start with the barbell resting across the front of your shoulde

Place your fingertips under the barbell, your grip should be ou

shoulders
Keeping your back straight and core tight, bend at your hips and knees to lower
into a squat position. Your thighs should be parallel to the ground.
Straighten your hips and knees to drive up to the starting position.

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EXERCISE

Bulgarian split
squats
Sets Reps
4 8–10

METHOD

Start with your back foot elevated on a bench, get into a forwa
Your torso should be upright, core braced, and your hips square to your body.
With your leading leg roughly half a meter in front of bench, lower yourself down
until your front thigh is almost horizontal.
Drive up through your front heel back to the starting position.

Swap legs and repeat.

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EXERCISE

Weighted
sumo squat
Sets Reps
4 8–10

METHOD

Stand with feet wider than shoulder-width apart, toes turned o

degrees.
Lower into a squat, holding the kettlebell in front of your chest, keeping core
engaged and back neutral.
Pause at the bottom, when hips are in line with knees.

Drive up through your front heel back to the starting position.

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EXERCISE

Hamstring curl
(Swiss ball)
Sets Reps
3 5–10

METHOD

Start by lying on your back on a mat with your feet elevated o

resting by your side.
Raise your hips off the floor to rest on your upper body.

Keeping your feet together and hips elevated, bend your knees to bring your feet
in towards your glutes.
Hold, then straighten your legs again to return to the start.

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EXERCISE

Barbell glute
b r
Reps
i d g e s
S
1 2e t s
4

METHOD

Sit on the floor with a loaded barbell over your legs.

Roll the bar so it’s directly above your hips, and lay down on t

Start by driving through your heels, extending your hips vertic

Your weight will be supported by your upper back and your heels.
Extend as far as possible, before returning to the start.

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EXERCISE

Wall sits
(wall squat)
Sets Reps
4 12

METHOD

Stand with your back against a wall, feet shoulder-width apart

the wall.
Slide down the wall until your legs are bent at a 90-degree angle, with knees
directly above ankles.
Pause at the bottom and return to the starting position.

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 EXERCISES

Build
your
body

EXERCISE SETS REPETITIONS

Seated dumbbell press 6 10

Arnold press 3 10-12

Standing overhead press 3 15

Dumbbell lateral raise 4 10

Bicep curls 4 12

Standing dumbbell tricep extension 4 12

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EXERCISE

Seated dumbbell
press
Sets Reps
6 10

METHOD

Sit on an upright bench holding a dumbbell in each hand at sh

Keep your chest up and your core braced, and look straight fo
the move.
Press the dumbbells directly upwards, until your arms are straight and the weights
touch above your head.
Slowly lower the weights back to the start position under control.

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EXERCISE

Arnold press
Sets Reps
3 10–12

METHOD

Hold a dumbbell in each hand with your arms bent, like the to
with your palms facing you.
Spread your arms laterally to each side, then press your arms up and twist your
hands so your palms face forwards.
Finish by pushing your head forwards and reaching as high as you can so your
biceps are close to your ears.

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EXERCISE

Standing
overhead press
Sets Reps
3 15

METHOD

Stand with your body upright and core muscles braced, looking

Hold the bar on your upper chest, gripping it with hands just w
width apart.
Press the bar directly overhead. Don’t tilt your hips forward during the move.

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EXERCISE

Dumbbell
lateral raise
Sets Reps
4 10

METHOD

Stand with a dumbbell in each hand at your sides.

Keeping your back straight, slowly lift the weights out to the s
are parallel with the floor and your elbow slightly bent.
Lower them back down, keeping them under control throughout.

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EXERCISE

Bicep curls
Sets Reps
4 12

METHOD

Hold your dumbbells at your sides with your palms facing towa
Your hand position is the main difference to the standard bicep curl.
Bend at the elbow to curl the weights up to your chest. Keep your palms facing
inwards.
Hold the contracted position at the top and squeeze your biceps.

Slowly begin to lower the dumbbells back to the starting position.

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EXERCISE

Standing dumbbell
tricep extension
Sets Reps
4 12

METHOD

Start by standing up straight, holding a dumbbell with both ha

your head.
Slowly flex your elbows and start lowering the weight behind your head, keeping
your upper arms still.
Extend your arms back up to the start and repeat.

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USE DROP S
FOR MUSCL
Could this be the secret
to success?

A drop set is a training technique 01

where you perform a normal set, but Keep rest to a
rather than heading straight into your
rest, you drop the weight and perform
minimum
another set until failure. It’s important to keep your rest as short
as possible between sets, with only
They can push your muscles beyond
enough time to reduce the weight. The
their normal limits, increasing the shorter the time, the more intense and
time they’re under tension, as well as effective your drop set will be, so keep
the training volume, which can ignite it short and sweet.
muscle growth.
02
It’s a versatile technique that can be
used during any workout — from legs Preparation is key
to abs.
Make sure you have all your
Here’s how to equipment ready before starting your
maximize your drop set. If you’re using a barbell, load
drop sets… it with 5kg or 10kg plates — ones that
can be quickly removed.
Or, if you’re using dumbbells, have
them lined up ready. Just don’t be
that person who hoards three sets of
dumbbells when the gym’s crowded.
03
Use them sparingly
They’re intense! If you use them too
often, you’ll run the risk of overtraining.

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REASONS T
TAKE A RES
Here’s why more isn’t
always better…

01 03
Reduce your risk of You won’t lose
injury your gains
When you exercise, you’re placing It can take almost two weeks of non-
extra stress on your body. If you activity before you start noticing you’re
continue to push it too hard without a losing strength. So, one rest day a week
break, you’re more likely to pick up won’t hurt. The gym will still be there
niggling strains and sprains. tomorrow.
Before you know it, you’ve over trained
yourself into an injury, forcing you to 04
take unexpected time away from the Here are 5 warning
gym. So, plan those rest days!
signs your body
needs a rest:
02 1.You’re exhausted
Your muscles 2.You’re moody
need rest 3.You’re not sleeping well
When you lift weights, you’re
4.You’re not motivated
essentially tearing muscle fibers.
Without a proper period of rest to 5.You’re sick or injured
repair and grow new muscle tissue,
Don’t feel guilty about taking rest days
you’re not going to see the benefits of
your training. — your body will thank you later.

Remember, rest is essential for

muscle growth.

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 The
final
word
You’ve made it this far... so, don’t
stop now. Building strong muscles
doesn’t happen overnight —
this is only the start of your
journey. You’ve got this!

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