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The process of building muscle is simple, the hard part is the effort, discipline and consistency required

When it comes to building muscle, the most effective principles have long been figured out and pretty much perfected. 

Obviously the science is never settled, there are always new discoveries and refinements to previously proven theories. But the basics of effective muscle building are the same today as they were decades ago. 

Hit each muscle 2-3 times per week and for between 10-20 working sets, make use of compound lifts, work close to failure, increase workout intensity overtime (progressive overload), fuel and recover with adequate protein and natural whole foods, drink lots of water, sleep for 7-8 hours per night. 

The training programmes you follow are secondary to these considerations, indeed they should be shaped by them.

Where building muscle does get really difficult, however, is in the requirement for a whole heap of time and great dollops of commitment, discipline and consistency.

Doing the basics outlined above will deliver results. But you have to be prepared to do it day in, day out for months and years on end. 

This is where many of us come unstuck. Living in a world that promises instant results, many of us have lost the understanding and acceptance that the path to mastery is through effort. 

As the cliche goes, anything that’s worth doing takes time and effort. Building muscle is no different. But if you stick to the proven basics you will get results.

But be realistic and realise that there are no shortcuts. 

Only effort, commitment and discipline, which are in themselves very healthy virtues to nurture, will get you where you want to be.

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Size Guide

Measure around the fullest part of your chest – keep the tape measure close under the arms

Size

Chest – Inches

Chest – CM

Small

31 – 34

78.7 – 86.4

Medium

35 – 38

88.9 – 96.5

Large

39 – 41

99.1 – 104.1

X-Large

42 – 45

106.7 – 114.3

2X-Large

46-48

116.8 – 121.9

Size

Chest – Inches

Small

31 – 34

Medium

35 – 38

Large

39 – 41

X-Large

42 – 45

2X-Large

46-48

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