The Free Guide to Building Muscle Effectively & Naturally

Objective, Unbiased, Science-Based Muscle-Building Tips and Tutorials for Stickmen Noobs & Hardgainers

skinny to muscular transformationEat and train smart, rinse and repeat, and this could WILL be you

Welcome to the objective, unbiased guide to gaining weight and building muscle effectively to level-up your life sooner rather than later.

Fed up being a weak, scrawny, paper-thin pushover and not making the most of your life?

Can't seem to gain muscular weight and put some meat on your bones no matter how you train or what you eat?

You're not alone, and I feel ya - back when I first started I was a clueless noob throwing weights around in the gym, downing whatever high-protein meal I could find, taking protein shakes friends and magazines would recommend, and generally doing what the big guys in the gym were doing.

1 year of working out and "eating more" passed, and I know many can relate with how I felt...

Frustrated and confused - my physique was practically the EXACT same!

I did gain a little bit of muscle and strength, but it was totally NOT worth the effort I put in over that year with all the tough gym sessions, tiring rest days, meal planning and extra eating.

Taking action wasn't the problem for me - following the wrong advice was, and this is a problem for literally 4 out of every 5 guys you see sweating it out at your local gym who are likely spinning their wheels too (how many guys do you see have a physique you'd actually want? not many).

This lack of awareness of effective weight training and nutrition is totally understandable though - not everyone can afford a knowledgeable, experienced personal trainer or hire a reputable online coach to break things down for you.

To get meaningful results and actually see significant gains in muscle and strength, I knew I needed to seek coaches and mentors who knew what they were talking about (through experience and real-world results) and who weren't afraid to share the truth about how building muscle, nutrition and supplementation actually works.

You see, the reality is that many (most?) mainstream/media sources within the fitness industry aren't objective & scientific and are solely soul-lessly primarily about promoting or advertising fancy machines, unnecessary supplements, secret "magic pill" solutions, or worse.

They aren't necessarily trying to arm you with practical, science-based info and advice that could allow you to get the best results possible and change your life on your own without needing any crappy or straight-up bogus product.

You've got to stay on your toes as there's an endless amount of misconceptions and myths, misleading information, and straight up bad advice out there - even in the modern fitness industry.

"Being a pencil-necked scrawny wimp rocks!" - Nobody Ever

As a skinny guy looking to gain weight and build muscle, if you were to ask a naturally bigger guy or some random guy at the gym how to do it, you'll probably get something like "just eat more and lift more" plus a bunch of bro-science nonsense. 

True, but there's a whole lot more to it than that if you want to get good (oir hopefully GREAT) results. Plus, you can't just do what the big guys are doing as a skinny noob because sometimes they have genetic, situational or un-natural advantages for building size and strength than you do.

So, they're not going to know the science and strategies to effectively train and eat to get great results as a noob.

Therefore, to overcome your skinny frame and pack on some significant lean mass you've got to be a little more calculated and nuances about your approach to lifting and nutrition.

Once you learn the various principles, strategies and insider tips that the top, legit, results-backed trainers in the world know that you don't - that's when everything will click for you.

Once you know the truth of how building muscle mass really works from a scientific point of view, and you design an effective training and eating program tailored to YOU -  you'll literally be in a better position to kill it in the gym than 95% of lifters out there.

My aim with this site is to try and simplify things as much as possible and bring you objective, field-tested, unbiased knowledge from those smarter than I and who have studied muscle-building and fat loss till the ends of the earth to decipher what the best strategies are. Minus any bogus bro-science or straight-up BS.

It doesn't matter where you start from, or what you think your muscle-building limitations are such as bad genetics, having a naturally thin/hardgainer/ectomorph body, having a crazy-high metabolism, or [enter excuse here].

By learning and applying intelligent weight training, nutrition and supplementation principles and strategies, there is nothing stopping you turning your life on its head and getting amazing results within a matter of months and then going on to develop your ideal physique.

On this site you'll learn everything you need to know about creating the ultimate training, eating and supplementation program for your goals and for the exact type of physique you're aiming for whether that's a real lean, ripped and muscular fitness-model-style physique with six pack abs or perhaps a larger, bodybuilder-style body.

Good luck, and above all else always remember one thing - if you make a firm DECISION that you're gonna stick to your new program no matter what and keep showing up every time in the gym and/or kitchen whether you feel motivated that particular day or not - you're half way there.

With a will to win and determination to do whatever it takes, your success will simply become a matter of WHEN, not IF. 

Stay strong,


STOP wasting your precious time aimlessly throwing weights around and eating whatever is in sight which only leads to spinning your wheels, getting average to no results, and having the same body a year from now.

Learn the truth about building muscle, fat loss and everything in-between to finally build
 significant strength, muscle mass, health and vitality and transform your physique within MONTHS, not years.


How to Gain Muscle Mass 101: Crucial Beginner Basics

This introduction covers some of the important basics and fundamental principles of weight training and nutrition to building muscle effectively and develop your desired physique. Start here if you're a total lifting noob.

10 Seriously Compelling Reasons Every Guy Should Lift

Weight training has many benefits for men (and women) and here we look at some of the most compelling and motivating. Throwing weights around is SO much more than merely trying to look good.


Muscle Building Workouts: Effective Strategy

Don't waste your precious time in the gym lifting weights aimlessly otherwise you'll end up with the same physique a year from now. Learn how to design and implement an intelligently structured, results-focused training program.

Best Weight Training Exercises for Maximum Gains

Explains the most effective weight lifting exercises that you MUST include in your workout routine if you want to put on muscle mass and transform your body as quickly as possible.

Biggest Myths About Building Muscle to Avoid

You'd be surprised how few people in your local gym actually know the science (real, not "bro science") behind building muscle and transforming from skinny to strong and muscular. Avoid these common myths about working out at all costs.

Top-Rated Muscle-Building Programs for 2018

When beginning your quest to the body of your dreams you have two choices: research, plan and structure your own training and eating regimen, or you can stand on the shoulders of giants before you and follow a pre-made program from the weight training gods.


Muscle Building Diet Guide: Effective Nutrition

You can train hard all you like, but if you don't eat right it's all in vain and you won't build muscle. Learn science-backed, results-driven nutrition principles and strategies to promote maximum muscle growth.

Pre-Workout Nutrition Guide

Does your pre-training meal matter when it comes to building muscle? Find out here including optimal nutrition guidelines to maximize your weight training workouts.

Post-Workout Nutrition Guide

What you eat after a hard workout is quite important to the muscle building process. Here we discuss what you need to know to maximize muscle gains by taking advantage of the "post-workout window".


The Truth About Weight Lifting Supplements

Truth is the far majority of bodybuilding supplements are not worth your time but there are definitely a few certain types of supplements that have stood the test of time and proven over and over again to be a helpful addition to building muscle.

Top-Rated Muscle-Building Supplements for 2018

Our current top recommendations for muscle-building supplements in 2018 that actually work and have stood the test of time results-wise for countless of guys worldwide.


How to Get Ripped With 6 Pack Abs: Cutting 101

This article explains the truth about how to get ripped by losing extra body fat whilst minimizing muscle loss. But remember, only focus on one main goal at a time, whether that be building muscle or fat loss. It's not effective to aim for both at the same time.