Everywhere you look, it’s weight loss this, and weight loss that. It’s easy being skinny, right? It’s great seemingly being able to eat anything you like and not gain weight, right?

Well no actually! There are two sides to every coin, and having gone through senior school at seven stone, I can tell you from personal experience it’s not easy, and it certainly isn’t great.

To make it worse, just like those trying to lose weight, it’s next to impossible to find any decent information on how the average guy can put some muscle on his frame. I’m not talking about the “Easy Gainers” who can add 25-30 lbs of extra meat to their bones within a few months, I’m talking about us guys who have to sweat blood and tears for every ounce we can get!

We don’t want to shell out hundreds of pounds on creatine or protein powders. We just want basic, step by step information that we can use and apply without spending every waking hour in the gym, and learn enough along the way that we can continue to apply the principles week in, week out to get our desired results.

Meet Adam

On estimate he had the potential to build around 10 lbs of mass over a three month period. Previously, Adam had spent six months diligently slaving away in the gym on a very sound program, but had not made as much progress as he'd have liked. Adam needed a complete program that took everything into account to kick start his progress, so when I offered him the chance to add up to 10 lbs in 12 weeks he took the challenge head on and...

...surpassed all expectations with a gain of 13 lbs
3/4 inch to his upper arms, 3 1/2 inches on his chest
and 1 1/2 inches on his thighs!

All this time, he kept his body fat percent steady at 13%!

So here it is. A complete 12 week step by step guide to adding some beef.

The Course:

The Course is divided into six main phases, and each phase has its own unique goal. After the initial two week induction phase, the course is designed to spend no more than around 40 minutes, 3 times a week in the gym, gradually tapering down to twice per week as the course goes on. The program is designed as a 12 week block so it can be done once for a muscle mass boost before returning to your usual training program, or after a short layoff to recover fully, it can be repeated from the beginning.

Here's how the course breaks down: