Here’s a list of resources that I particularly recommend to help you achieve your goals…
Muscle Gaining Secrets 2.0 by Jason Ferruggia – Probably the most comprehensive guide there is for the skinny (or skinny/fat) hardgainer who wants to build muscle. This book contains a beginner’s program as well as the main program and is packed with valuable information that has been proven to work for thousands of people.
The Body Transformation Blueprint by Sean Nalewanyj – A complete muscle building and fat loss guide backed by the very latest scientific discoveries. BTB contains everything you’ll ever need to achieve the body you want. Includes access to a comprehensive video exercise database as well as three months personal e-mail coaching.
Bikini Body Workouts by Jen Ferruggia – For the ladies, this guide will tell you everything you need to know to sculpt a lean, strong, curvy, feminine body. And again, a video library provides you with demonstrations of all the exercises, making it exceptional value.
The Renegade Diet by Jason Ferruggia – My all-time favorite diet plan because it’s simple, extremely effective and has a strong focus on health, as well as improving both performance and body composition. The Renegade Diet incorporates intermittent fasting (16/8 protocol) and carb cycling with specific recommendations for those who want to build muscle, lose fat or do both.
Eat Stop Eat by Brad Pilon – If you’re interested in intermittent fasting, this book will tell you everything you could ever want to know about the subject. Brad recommends 24 hour fasts done once or twice per week. And by doing this you can eat as normal the rest of the time whilst still reducing your weekly calorie consumption. So you’ll lose weight effortlessly and derive a large number of health benefits too, all whilst maintaining (or even increasing) your muscle mass if you go about it the right way.
The most important supplements are…
Whey Protein – This has the highest biological value of any protein; it is rich in the branched-chain amino acids, is very easy to digest and extremely convenient to use. The brand I like best is Optimum Nutrition 100% Whey Gold Standard, but if you want a completely pure (i.e. no artificial sweeteners or additives) protein powder, NOW Foods Whey Protein Concentrate or Whey Protein Isolate would be my best recommendations.
Multivitamin or Greens Powder – If you are training regularly your micronutrient requirement will be higher than normal, so it makes sense to take a good quality whole food multivitamin, or a greens powder, to make sure you’re fully covered. A couple of excellent greens powders include HealthForce Vitamineral Green and Controlled Labs Orange OxiMega Greens.
Omega 3 Fish Oils – These provide many health benefits, they reduce inflammation and they also help build muscle and burn fat too. For best results take 2 – 3g of EPA/DHA per day (check the label as concentrations vary widely). The triglyceride form is by far the best, and a particularly good choice is Nordic Naturals Ultimate Omega.
Creatine Monohydrate – This increases energy production in muscle cells, resulting in stronger muscle contractions and increased gains in size and strength over time. It also draws additional water into the muscles, making them fuller and harder. And it aids recovery too. The best type is Creapure, and Optimum Nutrition Creapure Micronized Creatine Monohydrate is as good as any.
Apart from these, some other supplements that may be worth considering are:
Beta Alanine – Only when doing higher rep training
BCAA’s – Especially if you train first thing in the morning before eating
Vitamin D – Essential for testosterone production and bone health, plus many other benefits
Magnesium – Also needed for testosterone production, bone health and much more
Zinc – Again needed for testosterone production, plus lots of other benefits
If you want to build your own home gym you’ll need the following…
Olympic Barbell – 7 foot, 20kg (44lb) with revolving sleeves and center knurling
Plates – Round with 50mm holes
Bench – A solid flat bench for use inside your power rack and/or an adjustable bench
Dumbbells – Plate-loadable are much more economical than either selectable or fixed
And some useful accessory items (for home or commercial gym) include…
Shoes – With hard incompressible soles for maximum stability and power transfer
Chalk – To improve your grip, especially for deadlifting
Dipping Belt – To add extra weight for dips and pull-ups
Jump Rope – Jumping rope is perfect for warming up, and can even be a great workout in itself
Note: The links in the previous two sections are to amazon.com. If you live in the UK, you can go to amazon.co.uk by clicking here!
Disclosure: Please note that most of the links on this page are affiliate links, so if you buy anything after clicking on any of them I will receive a commission. This however is at no additional cost to you, and I only recommend products that I feel are of genuine value and would use myself. So if you do decide to make any purchases I would like to thank you for your support.