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Building granite-like slabs of muscle is no easy task without packing on a ounce of fat. We've put together this guide to help you feed your addiction for lean muscle gains. 
 
     Squats
4
± 15, 10-12, 8-10, 6-8
Leg Press
3
± 10-12, 8-10, 6-8
Hack Squats
3
± 10-12, 8-10, 8-10
Crunches
2
± 12-15, 10-12
Hanging Leg Raises
2
± 12-15, 10-12
 Incline Barbell Bench Press or Incline Bench Press on Smith Machine
3
± 10-12, 8-10, 6-8
Flat Barbell or Dumbbell Press
3
± 8-10, 8-10, 6-8
Wide Grip Dips
2
± 8-10, 6-8
Incline Dumbbell Flyes
2
± 8-10, 6-8
Standing Calve Raises
3
± 12-15, 10-12, 8-10
Seated Calve Raises
2
± 10-12, 8-10
 Dead lifts
4
± 10-12, 10, 8-10, 6-8
Lat Pull downs to the Upper Chest
3
± 10, 8-10, 6-8
T/Bar or Bent Over Barbell rows
2
± 8-10, 6-8
One Arm Dumbbell Rows
2
± 8-10, 6-8
Crunches
2
± 12-15, 10-12
Hanging Leg Raises
2
± 12-15, 10-12
 Overhead Barbell or Dumbbell Press
3
± 8-10, 6-8, 6-8
Dumbbell side raises
3
± 8-10, 6-8, 6-8
Bent Over Dumbbell Lateral raises
3
± 10-12, 8-10, 6-8
Dumbbell or Barbell Shrugs
3
± 8-10, 6-8, 6-8
Leg Curls super setted with Stiff
Leg dead lifts 4 super sets
± 12-15, 10-12, 8-10, 6-8
 Barbell Curls
3
± 10, 8-10, 6-8
Standing or Seated Alternate dumbbell curls
2
± 8-10, 6-8
Hammer Curls
2
± 8-10, 6-8
Close Grip Bench Press
3
± 10, 6-8, 6-8
Lying overhead Extensions with an EZ Bar (Skull Crushers)
2
± 8-10, 6-8
Tricep pushdowns
2
± 8-10, 6-8
Calve Raises on Leg Press Machine
3
± 15, 12-15, 10-12
Seated Calve Raises
2
± 12-15, 8-12
    Large bowl of oats with 1Tbs honey, a sliced banana, skim milk & 30-40g SSN 100% Whey protein
1 SSN MultiVit 3-5g (1 tsp) SSN Creatine Monohydrate.  Serving of SSN 100% Whey Protein + 1 or 2 pieces of fruit.
 Lean Steak, Chicken Breast or Ostrich Mince (± 200g cooked weight)
Large Baked Potato or Sweet Potato Garden salad or steamed veggies (optional extra).  150-200g tuna or ostrich mince with 2/3 cup (cooked) basmati rice or pasta
OR Serving of SSN 100% Whey Protein + 1 piece of fruit.  2/3 cup (cooked) basmati rice or Sweet Potato
Fish e.g. salmon or tuna steak or Chicken breast (±200g cooked weight) steamed or stir fried (non-stick pan and olive oil spray) Veggies topped with 1Tbs Omega 3/6/9 or Flax seed oil.  Serving SSN 100% Whey Protein powder blended with 1 Tbs natural peanut butter.
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For those serious about adding muscle mass a good rule of thumb is to shoot for at least 2,5 to 3g of protein per kilogram of bodyweight. For an 80kg person this would equate to around 200 to 240g per day. For most this will work out at somewhere around 30% of daily calories. Most whole protein foods (lean red meat, chicken breasts, tuna etc) are hard to eat in large quantities, especially when combined with your carbs, so if they are forming the bulk of your meal you may be getting in enough protein but falling short on total calories. Make sure you are getting in the protein you need for growth but not at the expense of total calorie consumption. As protein foods tend to be filling, thus potentially reducing the amount of total calories consumed at each meal, consider supplementing the odd meal with a scoop or two of a pure protein powder such as SSN’s
Water makes up more than two thirds of your body tissue. Every single chemical reaction in the body takes place in an aqueous medium. As a result water is critical for regulating almost every single bodily process, including protein synthesis which is responsible for muscle growth. A well-hydrated body is therefore significantly more efficient at building muscle as well as allowing you to deliver peak performance in the gym. We suggest a minimum of 3-4 litres of water per day. This figure may need to be adjusted upwards, under extreme physical or climatic conditions.
A whey protein (eg. SSN’s 
Creatine (eg. SSN’s 100% pure 
The post-workout meal (along with breakfast) is the most important one in your muscle building nutritional plan. The first hour following an intense workout is considered to be a “window of
opportunity”. During this “window of opportunity” the sensitivity of your muscle tissue coupled with a favourable
hormonal environment is such that nutrients consumed during this period are rapidly absorbed and utilised by the body. To
facilitate maximum and rapid recovery, essential for optimum muscle growth, it is critical that you make use of this
“window of opportunity” by consuming an easily digestible meal as soon as possible after completing your workout. This meal should be composed of 5O-100g of carbohydrates, 30-50g of protein and should be low in fat. Mass builder or recovery shakes, such as SSN’s Anabolic Muscle Builder, are often excellent choices as they are generally low in fat, contain easily digested proteins and carbohydrates and are often fortified with vitamins, minerals and other “anabolic” nutrients, which aid in the recovery process and support muscle gain.
Evidence from the real world coupled with scientific findings clearly indicate that a well structured supplementation program provides weight trainers with a clear edge in their quest to build more muscle. It is extremely difficult (not to mention impractical) to obtain the nutrients necessary for optimal muscle gain from a whole food diet alone. If you are serious about achieving your physique goals we suggest that you structure a suitable supplement program which meets your budget, and then adhere to it consistently and religiously to obtain maximum muscle building benefits.
Ask any experienced lifter and he will tell you that the single biggest setback to sustaining long term training progress is an injury. You should do everything in your power to avoid injury. This includes sufficiently warming up before tackling the heavy weight, training with good form and focus and avoiding distractions. In addition sufficient rest/recuperation and adherence to a well-balanced nutritional program (with plenty of water) will also aid in injury prevention.
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