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Gain the most muscle in the quickest time

Mind, training, secrets


When it comes to gaining muscle, you can find literally hundreds of articles, opinions and "gurus" who will dish out advice like there's no tomorrow! The truth is that different things work for different people, but ultimately, the human body functions the same in everyone. Yes, some people are more genetically superior, some more motivated and others get classified as the so-called "hard- gainers"!


Ben Agboke has a STRONG mindLet's get one thing straight, the building blocks to developing a superior body can be summarised in two words: "motivation" and "persistence". This cannot be emphasised enough. As long as you are motivated in the first place and persistent, you will get the body you want.

Set a goal as of today and work out exactly how you are going to get there. For example, if you see yourself as 1 stone heavier in six months, break down exactly how you are going to get there. What you will eat, how you will train, what will your thoughts be, how much weight you will lift, what activities you will do and so on. Think of these as a whole and then break them down even more, as in how many times a week you will train and what each training session will consist of.

You see, you need to set goals and keep to them. Your brain will then subconsciously become aware of these goals and work towards them. If you don't know where you want to go, then you will never get there! You need to be specific.


Don't follow other people's routines. You don't know how their bodies work, what they take, how much sleep they get or whether they are telling the truth about their training!

If you are a beginner, stick to the basic movements and don't worry about specialist concentration exercises. You cannot define a muscle that doesn't exist! Go with the Squat, Bench Press, Shoulder Press, Chins / Bent-Over Rows, Deadlift and Barbell Curls. Later on, you can concentrate on more specialist movements.

Ben AgbokeTrain at least 3 times a week and no more than an hour at a time. Studies have shown that male hormone levels start to decline after about 45 minutes of exercising. So if you are training for longer than an hour, then anything you do will probably begin to be counter-productive. Keep the reps to between 6-10. Don't overtrain! Keep it intense and try to "work the muscle", rather than "lift the weights"! Get a pump and feel your muscles doing the work.

As an advanced bodybuilder, you will know more about what works best for YOU. If you are getting good results from an exercise, then stick to it until it stops giving you the results that you want. Don't follow every routine that you read about. Keep a diary if you have to and make notes about what exercises work best for you. Many people find Chins to be a fantastic exercise for developing the back. Others prefer Pulldowns. Do what works for you.


The body is very clever and lazy by nature. It does not like change and likes to stick to a set routine. This is why it is imperative that you shock it by constantly changing everything you do! Change your routine as often as you can. By this, one doesn't mean changing what works for you, but changing the order of your exercises, reps, sets and ultimately moving away from those exercises which are not giving you results.


Eat lots of Complex Carbohydrates (pasta, rice, potatoes and bread), lots of protein (meat, eggs, Ionic Exchanged Whey Protein, and milk, if your body is not allergic to it!). Don't consciously go out there to eat fats, as you will get it from your diet anyway.

Eat more of a Complex Carbohydrate that works for YOU. This is an overlooked point, but many people find that they get a lot bigger on certain types of Carbohydrates and don't get much from others. For example some people swear by pasta, others say rice does it for them! Experiment, record the results and see what works for you. Replace lost glycogen by having a banana, immediately after training.


In Hollywood, the studios used to send most of their actors who had to build muscles in a matter of a few weeks to Vince Gironda at his gym. Why? Because Vince would get them the most muscular in the shortest possible time! He had a great many opinions, some of which you may agree with and some of which you won't. For example, he used to think that the Bench Press is a useless exercise and that it should be replaced with Dips!

Musclemania Muscle Woman!What he was however spot on with was his views on Positive Nitrogen Balance. He used to train the butts off the actors who used to be sent to his gym, but he also made sure that they were not in any way over-trained or in a catabolic state. He made sure that they have abundant protein in their bodies at all times.

So taking a leaf from his book, if you want serious muscles and quick, train hard, but more importantly eat and drink LOTS of protein.

Pour a pint of milk in a blender, add 4-5 scoops of a quality Ionic Exchanged Whey Protein powder - LA Whey is perfect, add a dozen egg whites and sip it in throughout the first part of the day. Do the same for the rest of the day with a new drink of the same ingredients. This should be in addition to your normal high protein diet! Follow this for a few weeks and see yourself get huge quick time!


  • Drink lots and lots of water. The majority of your body is made up of water, drink at least 1.5 litres a day. You will get a lot bigger!
  • Sleep at least 8 hours a night! Growth takes place when you are asleep. No sleep, no growth!
  • Take Explosive Creatine. That will get you big!
  • Don't take anything which produces oestrogen; these being foods such as Soya, Cannabis or alcohol.


To change an old cliché slightly... "All good thing come to those who are motivated and persistent". Have this as your motto and you will reap the benefits and get the best body you can have.

Until next time, good luck!



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