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Muscle & Strength

Our Muscle and Strength range contains a range of products designed to increase leans muscle mass, improve recovery and support strength gains. From high quality protein to more advanced all-in-one formulas, this range covers everything you need to help you get the very best results from your training efforts.


Box 1

Intro

The Muscle and Strength section is where you need to be if you?re looking to add lean body mass to your physique and gain all kinds of strength. We take you through the diet to support your lean gains, the training to progress your strength and the products to assist you in your journey.

Is this for me?

  • Want to add lean body mass to your frame?
  • Reduce body fat %?
  • Gain solid strength?
  • Recover with ease?
  • Take your physique to the next level?


Box 2

Your Diet

MEN:

Breakfast (pre-workout)

2 slices of whole grain toast with peanut butter and slice banana

50g Impact Whey Protein mixed with 3 tablespoon yoghurt


Sipped throughout training BCAA berry blast, 1 serving of Beta alanine

, 30g dextrose, finish remainder at end of session

 

After training 

1 banana

2 scoops Impact Whey Protein

50g Instant Oats

Creatine Monohydrate

1 serving of Beta alanine

Tbsp flax seeds

 

Lunch Beef salad ~220g

Unlimited salad vegetables

1 tbsp olive oil

Mix in some sweet chilli sauce with the vinegar

(you could also add a little fresh coriander and lime juice)

6 oatcakes

 

Snack 1 scoop impact whey protein

Half handful of walnuts

Fruit of choice

 

Dinner 2 fillets fish roasted with olive oil, lemon juice and crushed garlic

Any vegetables and new potatoes roasted with olive oil

 

Pre bed

1 scoop Impact Whey Protein

3 tbsp almonds

 

Every day

Omega 3 capsules 8g (8000mg)

Water 2-3 litres

 

WOMEN: 

Breakfast (pre-workout)

2 slices of whole grain toast with peanut butter and slice banana

25g Impact Whey Protein mixed with 3 tablespoon yoghurt

 

Sipped throughout BCAA berry blast, 1 serving of Beta Alanine

30g dextrose, finish remainder at end of session

 

After training 

1 banana

1 scoops impact whey protein

50g instant oats

Creatine

1 serving of Beta alanine

Tbsp flax seeds

 

Lunch Beef salad ~220g

Unlimited salad vegetables

1 tbsp olive oil

Mix in some sweet chilli sauce with the vinegar

(you could also add a little fresh coriander and lime juice)

4 oatcakes

 

Snack 1 scoop impact whey protein

Half handful of walnuts

Fruit of choice

 

Dinner 2 fillets fish roasted with olive oil, lemon juice and crushed garlic

Any vegetables and new potatoes roasted with olive oil

 

Pre bed

1 scoop impact whey protein

3 tbsp almonds

 

Every day

Omega 3 capsules 8g (8000mg)

Water 2-3 litres

   

Box 3

Training Plans

To gain lean muscle mass and strength, your training needs to be on point. Train close to failure, 3-4 times a week, roughly 20 sets per session. Only do cardio if you have quite a sedentary lifestyle - the weight training sessions will be sufficient for cardiovascular health and extra cardio will only eat into your calories and could impair your recovery too.

Women and Men should train exactly the same!

Monday:

Squats 5 x 5 ? 3-5 mins rest in between sets

Bench Press, barbell or dumbbell 5 x 5 ? 3-5 mins rest in between sets

Wide Grip pull ups 3 x 8-10 2-3 mins rest in between sets

Weighed crunches  3 x 8-10 2-3 mins rest in between sets

 

Wednesday:

Deadlift 4 x 4-6 reps 3-5 mins rest in between sets

Seated barbell or dumbbell press 4 x 6-8 reps 3-5 mins rest in between sets

Chin ups 3 x 8-10 reps 3 mins rest in between sets

Seated Calf Raise superset with standing calf raise 3 x 10-12 each exercise 3 mins rest in between supersets

 

Friday:

Front squats 4 x 6-8 reps 3-4mins rest in between sets

Close grip Bench Press 4 x 8 reps 3 mins rest between sets

Bent over rows 4 ? 8 reps 3 mins rest between sets

Romanian Deadlift 4 ? 8-10 reps 3 mins rest between sets

We highly recommend seeking the advice of a medical expert before commencing any exercise routine. This training programme should be viewed as a guide only and should be adapted to meet your individual requirements and current level of fitness.


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Order before 8pm for same day dispatch. Order before 2pm on Sunday.

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