In the Atlas ad, Mac gets sand kicked in his face at the beach and he decides to put on muscle and fight back. Here's a great training program and meal plan to put on muscle faster than Mac did. Try it out today!
You've probably seen the Charles Atlas ad in the back of a comic book or on the Internet somewhere. In the Atlas ad, Mac gets sand kicked in his face at the beach and he decides to put on muscle and fight back. Here's an even faster way to put on muscle than Mac did.

Maybe you saw that Charles Atlas ad and felt like Mac. Or perhaps you saw Conan the Barbarian for the first time. Or maybe you saw the local bodybuilding hero at your gym hitting some check poses after his herculean workout. Maybe it was a photo on a box of supplements.

Whatever the case might be, you have made a decision. You want huge, powerful and rippling muscles. Congratulations! You want to be a bodybuilder.

Getting Started


Now what? How do you go about getting there? "I wanna get big!" you say. Well, wait no more. This article will get you started on a life-long adventure as a bodybuilder. The first thing you want to focus on when becoming a bodybuilder is your body - your whole body.

You're not setting out to be an arm-builder or a chest-builder or a bench-presser for that matter. You have to look at your body as a complete package. Nothing can be overlooked. You will definitely have your favorite body parts to train and some body parts will indeed respond better than others, but in order to build that impressive physique, you need to train everything from head to toe.

You've got your own Daily Personal Trainer! Follow these ten simple steps to prepare yourself for an amazing 12 week transformation!

The routine I'm about to share is one to kick-start your body into some incredible growth. It works. I followed one very similar to this when I was age 13. I made some impressive gains.

I gained more than an inch on my arms in a little more than a month and I was gaining about two to three pounds of bodyweight per week the first month and a half. Sound good? Keep reading. You can achieve the same results.

Before you start this endeavor, weigh yourself, have someone shoot a couple photos of you, and take measurements of your arms, chest, waist, thighs and calves. Write them down and date it. And put it in a place where you'll never lose track of it. If you get hooked on bodybuilding, you'll cherish this little piece of paper when you've been at it for 20 years!

This program is a basic, total-body, three-times-per-week weightlifting routine. It can be done at any gym or at home if you have a weight bench and a barbell. (I started with this routine in my basement.) Perform the exercises on Monday, Wednesday and Friday or on Tuesday, Thursday and Saturday. The whole routine should take you less than an hour.

Now, before we go any further, you may have read or heard of split routines where you train only certain body parts on one day and others the next. That's for intermediate and advanced training.

This is to break you into the world of bodybuilding, make some quick gains and get acquainted with the exercises, balance and your new muscle pumps. You have an entire lifetime to try other routines. This is a foundation, take your time and enjoy it.