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Big muscles do not grow just because you want them to. To maximise your muscle mass, you are going to have to put in the hard yards. Yes, you can take every sport supplement and stack available, but these, while excellent for what they are designed to do, they won’t work on their own.

What makes the body know to build more muscle is increased demand. Yes, you already have a pretty good workout routine that has seen you build your muscles to a pretty good level and has helped you lose weight. But to increase muscle bulk, you will need to put more stress on your muscles. If you do what you’ve always done, you’ll get what you’ve always got. It is increased load that tells your body that more muscle is needed.

So what are some basic ways of getting the message to your muscles?

1. Increase your reps and/or sets. Simple, straightforward and obvious. This makes your muscles work harder, so they will get the message to start calling in reinforcements (i.e. building more muscle tissue.

2. Increase your weight load. Another statement of the obvious that needs to be combined with increasing your sets and reps. Think about it: you could do 20 sets of 500 reps with a pencil and all you’ll do is waste your time (rather a lot of time) and look stupid.

3. Shorten your rest period in between sets and between different exercises.

4. Slow down. The slower a muscle has to move, the harder it has to work (in the trivia department, this is why archers in the Middle Ages took longer to train than knights (10+ years as opposed to 7)– drawing a bow is a slow movement as opposed to the rapid movements needed for swordplay).

Once you’ve tried these basic ways of increasing the demands put on your muscles, there are more advanced techniques to try. These ways really are best done in combination with a proper body building supplement to help your body reach the advanced level and put on the muscle you want.

1. Double-whammy (pre-exhaustion). This technique works one muscle or muscle group in isolation for one exercise then immediately moves onto a combination exercise working that muscle group with no rest period in between.

2. Holding still. Hold the weight at fullest extension without locking the joint, or wherever is the hardest point of the movement (those medieval archers knew all about this one, which was why the compound bow was invented).

3. Partial reps. Only do the movement where you are weakest. In other words, you only do half a movement – but it’s the hard half.

4. Strip sets. This is where you do three sets without a break. In the first one, you use the maximum weight you can handle. Strip off some of this for the second set, then more for the third set.

5. 150%. Your reps go like this: the whole move, half the move, whole move, half the move, and so on.

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