hey sam i want 2 ask you a question doin a superset like this one
1) Pushup
Do as many reps as you can.
2) Pullup
Aim for 10 reps.
does this mean doing one set of each and im done with that workout or do i repeat this superset 2 more times and then move on to the next superset?

This workout should be pretty good for building size all over including your arms, you may also want to check out my article – http://weightlossandtraining.com/arm-workouts

Hey Thomas, I'll try and set up an article on putting on weight in the near future. In the meantime, you may want to focus on eating more protein. Also a great meal plan for men here – http://weightlossandtraining.com/workout-plan-f...

Hi sam… i was trying to find a good meal plan for putting on weight. I am limited for time and don't feel i get all the protein and carbs required to gain weight. I was also looking for a good workout plan for myself. I work out 5 days a weak and have started lifting heavier weights than normal but nothing really seems to change for about 2 months now i've been bench pressing 200+ pounds but with little chest development im not sure what else i can do if you have any advice it would be great

Hi Thomas, you want to focus on going heavy with your weights aiming to hit about 6-8 reps at the most. Couple this with high protein intake including supplementing with whey protein and creatine (all the supplements I listed in the article) and you are guaranteed to put on some serious muscle!

hi sam, i am very tall and very skinny and i was looking to put on weight and some muscle i workout everyday but it seems to have little result if you had any advice please offer it and it would be much appreciated

Hi Francisco, you're totally right, biking is the best while you are still recovering from a broken ankle. I had the exact same thing happen and it took me about a year to fully recover my ankle strength and even now the plate restricts movement a little! Keep up the good work!

Hi. I was wondering if instead of Sprinting and whatnot.
If i could switch it to like 10 miles on a bike or something.
Because its been 3 months since i'v broke my ankle.
and i F* it up pretty good, I got 8 screws and a plate.
But the good news is i can walk.
Before i broke my ankle i used to run alot.
like 3 days straight and weight lifting.
(Im 15 by the way)
So would it like mess up the muscle builiding workout if i were to switch it to bike riding?
I can run or jog at all yet. I still have a limp but i can ride a bike just fine.

Sam how are they structured im reading alot of websites on this work out plan and i like this one the most just the eating structures are different and i like yours can you break it down on a daily basis thank you so much!

Haha no no not the workout for the diet example u gave us above?

wow man great tips, i want to try them as soon as possible. thanks i needed some motivation

Hi Mike, definitely not! Look a little more closely and you'll see that I have indicated the days which you should split this routine up.

Hi Mike, sounds like you have been working out consistently for a bit so try this workout and follow the recommended supplements which I have put at the end of the article. Whey, Creatine, Glutamine and NO are by far the most tested, trusted and effetive.

After you have tried this workout for about 6 weeks you can go for definition and try the Ashton Kutcher workout – http://weightlossandtraining.com/ashton-kutcher...

is this supposed to be all in one day?

hey sam i am 6'3 bout 175 lbs 19 yrs old and have never really been able to bulk up and i have been working out since sophomore year of high school and now i am ending my freshman year of college. i really like this work out and would like to try it cause i really want to bulk up and get a nice six pack goin if possible. other workouts i have been looking at was the phase II workout (which i have been most recently doing) and the kutcher one and even the workout routines for men with mcconaughey and damon. What do you suggest i do and supplements i should use

Hi TJ, days 5 & 7 are your rest days.

ok i want to start this workout but i am kind of confused. wat do i do for days 5 and 7?

Hi Ben, this workout would definitely be good for building your chest. Also great ideas with the post-workout nutrition!

Hey Sam, first off fantastic website, it really is helpful. I have a couple of questions. My chest has never been that great. Do you think the exercises perform would be adequate to build chest muscle, or should something be added to it. If so, what day would be ideal for it. Also, post workout I immediately take a shake consisting of whey protein, almond milk, gluatimine, and 3 scoops of all bran cereal while eating half of a grapefruit to give me an insulin spike. 45 mins to 1 hour later, I eat lean meat with veggies and quinoa on workout days. Do you think that’s a good post workout nutrition to build lean muscle?

OMG…Thank God for that workout….cuz Jake looks so F**kin Sexy

Thank you for replying Sam, I am carrying on with beginner routine to initiate with.
got one more query that which is related to the stretch marks on shoulders, last time when I started exercising got stretch marks on shoulders, can you please suggest me something that I can feel protected from stretch marks. I had been to my GP as well on he said that it is the result of low diet or protein! is it so?
once again thanks very much for reply.

Hi Andy, I would start off with a beginner workout from the workout routines for men article first. Once you have done that for 6 weeks then you may be able to jump into this workout which is quite intense. For supplement recommendations read my article on Best Muscle Building Supplements

Hello Sam
Really nice way to support people who wants to built them.
I am started exercising a week before after a 15 months, had been to gym in past but wasn’t consistence once in month or say nothing. As a result I have got little tummy now and all my body parts have turned as nothing, so I basically wanted to build Arms first to make my self look good I was wondering, can I follow Jake Gyllenhaal Prince of Persia Workout at initial stage after 15 months and if u could suggest me what supplement to take because last time i dint took advise from any one as result had strech marks on my shoulder because of improper diet. i would be highly obliged if suggest me something
Thankyou

Another great cardio workout is swimming laps. I like to throw in P90X cardio workouts too. Especially plyometrics.

Hi Kenny, try jumping rope, kickboxing, or indoor racquet ball.

oh ok i gotcha. im gettin burnt out of running, and all the machines at the gym to get a nice cardio workout. whats a good alternative for a high intensity cardio workout besides using the cardio machines in the gym?

Hi Kenny, split training with one body part a day will probably give you a similar result if your intensity is high enough and you are eating tons of protein…however you may find that working two body parts in one day is better use of your time.

would working out one body part a day give you the same results as the one jake got for this movie?

Hi Mari, here is a very challenging diet plan to mimic in order to get a killer Prince of Persia body:

Meal 1: 4 egg whites, 1/2 cup of oatmeal with cinammon, 1 teaspoon honey
Meal 2: Whey Protein Shake
Meal 3: 1 Chicken breast, 1 cup of brocolli
Meal 4: 8oz lean beef seasoned over 1 cup brown rice, 1 cup vegetables
Meal 5: 1 chicken breast, 1 cup brown rice, 1 tbsp olive oil, salsa
Meal 6: 1 cup fat free cottage cheese, 2 whole eggs
Meal 7: 1/2 cup vanilla yogurt with fresh fruit
Meal 8: Whey Protein Shake

Can you give us an example of what diet to follow?

Ok Sam, thank you very much.

Hi Emilio, 4 sets of 6-8 is great for building muscle mass while 3-4 sets of 10-12 reps is great for adding definition to the muscles.

Hey sam, to get the maximum muscular volume, which do yo recommend:
3 sets of 10-12 reps or 4 sets 6-8 reps ?

I started this workout last week. Love it. I’m doing 6-8 reps to build some more.

I want to see Jake in that new movie brothers… he’s been looking so good! what a good cast