by Scott Bryant | Aug 13, 2022 | personal trainer
How To Set Up Home Gym
On
Tight Budget London
Home gym for a year here some basic gym equipment like a chin up bar kettle bell Bodyblade TRX Swiss balls dumbbells Bosu clubbell You would have the state of the art home gym for less than £300 never having to wait for machinery never going into a Packed busy gym and you may be able to afford are you cheaper trainer to come to your home and train you because you don’t have the commitment of £504 with year of paying a gym of course you could save even more money by training outside in the park doing running jogging press ups sit ups dips on the benches step ups and medicine ball training of equipment I’ve tried and I’ve got a home now to keep my body in shape So if I can’t get to the gym There’s no excuse not to exercise but if you lack motivation and determination this is where Personal Trainer can be worth its weight in gold if they are good, but would you will pay for this service, the more you pay the better the service should be if it’s not then find a new one.
Do you need treadmills rowing machines and power bikes for your home gym, no not at all you can have a fantastic cardiovascular workout using kettle bells club bells and dumbbells when you have a great program design and you could probably save yourself 2 to £3000 on buying equipment that you don’t really need we have to remember that the cardiovascular system in the strength system is not working independently The opposite is talking to Personal trainer is because the fitness in the city wants to make money from these bits of expensive equipment which I was not really needed So if you only buy what I mentioned that the above post it will save yourself thousands of pounds and you won’t need to have extra room in your home to put the expensive power bike rowing machine or running machine remember these bits of kit breakdown discuss in more money but dumbbells, barbells kettle bells club bills T–Rex is and Swiss balls really ever break
Exercise equipment you don’t always have to buy brand-new you could check out your local charity shop to see if they have some dumbbells or Swiss balls but they may have lying around that you can buy very cheaply or Friends and family if they have any bits of equipment that they don’t use anymore unfortunately about January time lots of people have great intentions, but they give up after two weeks this could be an ideal time for you to really save a lot of money on buying their fitness equipment for them I’ve purchased a Bosu from a charity shop for £10 when it was online for £45 So keep a look out but if you really wanna train on no budget Bodyweight exercises are excellent but your body will adjust to it within four weeks, so you need to change what you’re doing I’ll get a program designed to make sure you keep improving don’t start guessing about your improvements, make sure you get assessments so you can quantify how are you are improving
Scott has been working out in a home gym and the park for over 32 years Scott does love the gym like that any person, but if you’re on a tight budget that you still wanna get great session by buying the bit kits got recommend, it will save up to £504 on your gym membership and not have the stress of waiting for equipment when the gym is busy and.to have the freedom to exercise whenever you want, but if you need motivation and somebody to guide you along the way Scott is more than happy to do this for a feeEquipment Scott has recommended he’s been using for over 2 1/2 years and Some bits of equipment for more than 20 Scott would not recommend anything unless he has tried and tested it himself so you have any questions, please don’t hesitate to get in touch hope you enjoyed the blog
by Scott Bryant | Aug 4, 2022 | personal trainer
11 Ways To Lose Fat Fast for women
And how make it happen Fast
Less fat and feel great
Exercise and diet are need to get your body and fitness back
11. Best ways for female to lose fat and keep. it off when women yo-yo diet don’t eat regular because their bodies gain more fat. you need to produce babies milk and this is why when women yo-yo diet And only eat one meal a day bad thing this is why they become progressively fatter over time Women are more emotional eaters and can be eating the wrong food types for your body type will make you gain weight so I’m going to give you 11 Things you can do straight away. to make sure that you get your body fat down to 15% 10% I’m personal trainer and Master C.H.E.K practitioner with 25 years experience of working with female clients.with all type of health conditions.
women must lift weight to keep in shape
it all just about exercise tools weight
1.What is the right type exercise for women. to lose fat well in my experience it’s not Yoga and it’s not running on the treadmill for hours and it’s not Pilates it’s definitely strength and conditioning training with the correct strength and conditioning program changing every 4 to 6 weeks to keep the body adapting and changing the thing with Yoga is it you’re not really working your cardiovascular system Or strength system after about the first four weeks when it comes to cardiovascular training unless you’re doing intervals one minute hard one minute easy one minute hard your body becomes very used to what you’re doing So the body stops changing so body fat doesn’t go down what are the fat percentages in women’s sprinters 10% compared to woman runners 20% on the Treadmill have more fat so strength training or weight training wins every time. to get body fat level down fast.
2. now when it comes to diet many women are completely confused there is a huge of misinformation out there for losing body fat so the Atkins diet only works for 50% of the population simply because their protein types A protein type is a woman that’s broad with a small waist and small wrists and finds it very easy to gain lean muscle Now the vegan diet that I’m not a fan of is very bad for all types when you become a vegan you start starving your body of the amino acids it needs in which to build muscle tissue brain and bone health No because women have menstrual cycles up to the age of about 38 you’re losing a lot of vitamins minerals and amino acids that the female body needs so that vegan diet in my experience of seeing clients that are vegans are the fattest and the most in pain that you may be thinking what about the Been a vegetarian now this has its problems as well because when you’re eating vegetables just only vegetables you’re not getting the branch chain amino acids from vegetables and to eat the quantity that you need that you get from meat would be very hard to eat that you may say nuts are high in amino acids but they’re not to the equivalent of meat but if you are typically got a big waist narrow shoulders and a short you may migrate to more carbohydrate foods like being a vegetarian now you may be thinking what is the right diet then you’ve got the Palio diet and the Metabolic typing diet now I only use the Metabolic typing diet with my clients simply puts you into a group of you either need more carbohydrates and protein or you need more protein than carbohydrates or you need a mixture And this goes with your personality type as well so if you’re a person if your was in a queue and you had to wait for your food Too long and you get angry when you’re hungry this is a sign that your protein type if you were very laid-back in the queue and it doesn’t really bother you you’re a carbohydrate type but if you’re somebody that you’re not bothered about the food that you eat at all you’re probably a mix type or doing testing to find out exactly. what type you are we can do.
women sleep for fat loss
3. sleep rest and adrenal fatigue if you’re not getting at the mounts of rest and you’re constantly stressed out all the time and you’re in adrenal fatigue this will make it very very hard to lose fat this is where you may need yoga approach less is more to lose body fat more chronically stressed you are the least amount of exercise you’d need to do so for instance if somebody comes to me and they’re two stone overweight or more I would get them to do tai chi yoga slow walking exercises that helps with the physiological load in the body that slowly starts to lick the body in the adrenal Glands get back into balance remember if you’re too Yang you need to be more yin.
women Eating good fats
4.Eating good fats does not make you fat and will not put pressure on cholesterol it will bring it down strength and conditioning coach Charles Poliquin To 400 Olympic athletes in 20 different sports found by increasing your fish oil intake to 6 g a day will drop your body fat dramatically but you only take the high dose until your body fat drops down so it needs to be tested once a week your body fat did she can only do with a personal trainer like Scott Bryant do you everything you have a good fats that you should always eat is coconut oil butter ghee lard These fats give you energy and I’m very good for the brain so if you was a protein type you you would add 40% of olive oil or butter to your meal and if the amount is correct you will have great energy good focus and not feel hungry for a few hours now with the Caniza genetic diet and the Palio diet high fats are promoted and it works give it a try you will love the results you will get.
women.drnking water
5. Drinking your body weight in ounces of water people they drink too much tea coffee alcohol and sugar waters like orange juice apple juice and water is a bit of sweetener in them are more fatter than the people they just drink pure water and herbal teas know when it comes to drinking water the amount you should drink for your body weight is 0.33 times your body weight when you get this right this can help the body to detox as well as keep you out of pain Hydrate your skin and your spine so you feel and look younger the last signs of dehydration Being thirsty Add a pinch of sea salt to your water and this will stop you urinating and put some great minerals in the water has to be organic salt not white table salt.
cardio will kill you weight loss results
6.Cardio training treadmill running is a killer to your fat loss results when people do too much cardiovascular training it pushes up cortisol in the body is called Asaf increases i your levels of fat if you’re a female and this will be typically around the stomach This may be why your belly is not flat and looking how you want it to because of too much cardiovascular training if you must do it it must be intervals so if you can talk to your friend while running jogging or on the treadmill you’re doing it completely wrong
Coffee will make you fat
7. Coffee caffeine and fat gain For women’s hormone system is more fragile than a man So when it comes to fat loss drinking coffee in my opinion is not a good idea simply because most coffee is full of toxins as well as the reason why we drinking caffeine will stress out your adrenal glands which will then affect the woman who system which will then make you gain more body fat most people on average you’re probably drinking 5 cups of coffee a day can’t sleep at night or dehydrated and very toxic from the mycotoxins toxins in the coffee So if you are addicted to caffeine in coffee I would suggest having one today at 12 o’clock if you drink coffee after 12 o’clock say 3:00 pm this will interrupt your sleep in a wide awake cycles your circadian rhythm is which will affect your ability to lose fat especially on your belly and waist
Good exercise is great if you have a great trainer
8.Do you need to go harder in your gym sessions like using hit training in which to lose more body fat I would say no the more stressed and tired and overweight you are in the more fat percentage you have the The less you need to do hit training is not a new thing it’s been around since 1952 but there’s been a big drive in the media to get people training for 15 minutes now I’m not against this but I am against if you got a structural issue like bad posture lower back pain and other health issues this is not the training you should do in which to get Lena and more toned I found with 22 years of experience just getting my clients to do energising exercises like Cheap gong yoga light walking And low physiological demand exercises to everybody and anybody can lose weight it’s a marathon not a Sprint if you’re really looking for long-term results for fat loss
heal your gut with HCL
9. Now when it comes to gut health and fat loss this is really important if you HCL or hydrochloric acid is not balanced for your body is type You will not lose fat because the body is not utilising all the nutrition from your food so probiotics as well as hydrochloric acid supplements are essential for anyone on a fat loss program.
Yourre fat if you dont move your body and eat right.
10. The difference between starving and fasting for fat loss now when I talk to my clients about fasting mini freak out and go I’m not starving myself but this is not the case when you do intermittent fasting dry fasting or just not eating for one day just not eating for one day can improve your growth hormone levels by 2000% so if you’re an Ageing woman say 30 Upwards growth hormone is really important especially to keep you looking and feeling younger especially as you go through the female menopause
we all need love and support in gym session.
11.. some myths and facts about fat loss for women
Fact you must do strength training or weight training in which to burn or lose fat
Myth you need to do cardiovascular training To lose body fat
fact If you eat regular and organic diet and eat that’s good fats you will lose
Myth If I do weight training I will get big and bulky women have 10 times less testosterone than men so for women to get big on their strength or weight training program they will not ever get big
Fact less is more highly recommend my clients to train four days a week if you train any more than this the body will see this is over exercise this will cause adrenal fatigue pain and more weight gain or fake gain females
Myth Training for more hours in the gym Gets you more toned and you lose more fact your workouts should only last 60 minutes any more than that you’re making friends and not getting results
Fact eating meat makes you stronger fitter and healthier
Myth Eating like a vegan makes you healthier
Fact training late at night after 6 pm he’s not good for your health because it is Kadian rhythm is in the body and cortisol rhythms in the body As we To the end of the day and Evenings get darker Cortisol old starts to drop off It’s an awakening hormone so if you’re training late in the evening you’re making yourself progressively fatterMust read books
Read some more of Scotts, women’s health blogs, discover how to lose weight to
increase your golf game how to get stronger call my hormone imbalance is keeping you fat
- Weight training is good for women sports
- Your hormones imbalance is making you fat
- core strong
- Women’s Weight Loss And Fat Loss Personal Trainer In London
- Women Hormones Weight Loss in London
- Boxercise Fitness For Women Battersea in London
Out smarting the Female Fat cell
By Deborah Waterhouse
Holistic health for propagators classy ladies get the body
By Scott Bryant
How to Eat move and be healthy By Paul Chek
The German body con program By Charles Poliquin
Your body is many cries for water by Dr
Master chek practitioner and persoanl trainer lodnon.
A bit about me Scott has been at Personal trainer for over 26 years study with the Paul C.h.e.k Institute in San Diego California and become a master practitioner Scott is a big blogger are YouTuber and TikTok are is highly qualified in his field at Personal Training so if you’re looking for the optimum results with no BS just honest compassionate caring training then please go to Scotts website active Bryant systems and send him an email Thank you very much for reading my post I hope you learn something new my motto is never give up and never quit everything is possible call to day live chat with him
by Scott Bryant | Aug 3, 2022 | personal trainer
Bulgarian Bag Personal Fitness Trainer
️ Bulgarian Bag Personal Fitness Trainer in London – Build explosive strength, grip power, and total-body conditioning with expert coaching.
Bulgarian Bag Personal Trainer
Best Bulgarian Bag Personal Fitness Trainer
Get strong In London
Bulgarian Bag Personal Fitness Trainer
The Bulgarian Bag: Old School Training, Modern-Day Power
The Bulgarian Bag was created back in 2005 by wrestling coach Ivan Ivanov in Bulgaria. He designed it out of necessity—his wrestlers lacked versatile training equipment. What started as a creative solution has now become a staple in the personal training and MMA world. Fighters like Conor McGregor and Aubrey Marcus have helped shine a spotlight on this unique training tool, making it more popular than ever.
I’ve personally been using the Bulgarian Bag for the past two years, though I remember seeing it way back when Paul Chek was showing it off in his early YouTube videos. From day one, I found it incredibly demanding—building serious core strength, endurance, and raw power. It’s one of those tools that translates directly into athletic performance, especially for sports and martial arts where you need to throw, twist, and move in multiple planes.
At first, I even tried making my own version by filling a bag with sand. Let’s just say…it didn’t quite work out. Eventually, I invested in a properly made one filled with cloth, and that’s when the magic really started.
The Bulgarian Bag reminds me a lot of clubbells. With clubs, I noticed my shoulders got stronger and my old aches and pains began to disappear. But with the bag, it’s on another level—it pushes you in the sagittal, frontal, and transverse planes, making you stronger and more resilient all-around.
Sadly, you won’t see Bulgarian Bags in many commercial gyms. They’re usually only found in high-end private gyms where trainers bring their own or where the manager really understands their value. If you do get a chance to try one, grab it—you’ll feel the difference immediately.
The Bulgarian Bag isn’t just a workout tool, it’s an experience. For me, it’s been one of the best additions to my training arsenal.
Bulgarian Bag Personal Fitness Trainer in London
Bulgarian Bag Training Beyond Wrestling
Although the Bulgarian Bag was originally designed for wrestling conditioning, it’s just as effective for other combat sports like judo and MMA. In fact, more and more fighters are using it as a staple in their training. Over the past two years of working with the bag myself, I’ve found it to be fun, challenging, and seriously hard work—but also one of the best tools for developing the fundamental movement patterns needed in martial arts and everyday life.
We live in a world full of “functional” training tools—TRX, BOSU, clubbells, kettlebells, medicine balls, Swiss balls, and more. Each has its benefits, but the Bulgarian Bag stands out because it works the body in all planes of motion while demanding grip strength, rotational power, and endurance. There’s even a water-filled version available, which adds another level of instability and functionality.
That said, the bag isn’t something I’d hand to a complete beginner. The average person starting out at the gym would find it quite demanding without proper instruction. To really benefit, you need a trainer who understands how to build a safe and effective programme around it.
Personally, I found that combining clubbells, the Bulgarian Bag, TRX, and BOSU gave me a well-rounded, sport-specific, functional programme. During lockdown, these were the only tools I had—and they turned out to be a lifesaver. They’re also far more affordable and space-friendly compared to machines like rowing ergs, spin bikes, or the classic Total Gym (great piece of kit, but pricey!).
Bulgarian Bag Personal Fitness Trainer in London
The beauty of tools like the bag, kettlebells, or TRX is that they don’t require much space, they’re versatile, and you can take them anywhere—even to the park. You don’t have to confine your training indoors, and that freedom is part of what makes this style of training so enjoyable.
Read some of my other blogs on
Bulgarian Bag Personal Fitness Trainer
Bulgarian Bag: Not for the Faint-Hearted
The Bulgarian Bag is hands down one of the best pieces of strength and conditioning equipment for martial artists, fighters, or anyone who simply wants to push themselves to the next level. With it, you can squat, lunge, swing, twist, and throw—working the sagittal, frontal, and transverse planes of movement. In short: it’s a complete workout. And let’s be real… it’s not for pussies (yes, I said it—laugh out loud).
A quick word of advice: be careful when buying online. Always go for a certified bag. Don’t waste time or money on the cheap versions you have to fill with sand—I’ve tried them, and they’re a complete letdown. Proper bags come in different weights, and if you’re curious, there are plenty of great videos of wrestlers using them on YouTube. Watch one, and you’ll see exactly how intense this training can be.
For anyone who isn’t afraid of a challenge, the Bulgarian Bag is a powerhouse tool. But don’t expect it to be easy—this is a full-on workout, and definitely not for the workout-shy.
About Me
I’m Scott Bryant, a Master Paul Chek Practitioner, YMCA Personal Trainer, Nutritional Lifestyle Coach, Metabolic Advisor, Shamanic Practitioner, and Naturopath. I’ve dedicated 31 years of my life to exercise and 26 years to studying movement, health, and healing. If you’d like to experience the benefits of the Bulgarian Bag—or build a personalised programme tailored to you—get in touch.
Call me today or drop me an email to book a session.
Thank you for reading—I hope you enjoyed the blog post!
by Scott Bryant | Aug 2, 2022 | personal trainer
TRX Suspension Training in London
TRX Suspension Fitness Training in Battersea, London – Strength, Balance & Core Like Never Before
Experience the power of TRX Suspension Training with expert personal trainer Scott Bryant in Battersea, London. Perfect for building functional strength, improving core stability, and enhancing mobility, TRX workouts use your bodyweight to challenge every muscle—safely and effectively. Whether you’re a beginner or an advanced athlete, Scott’s customized TRX sessions are designed to meet your goals while protecting joints and improving posture. It’s time to train smarter, not harder.
Free trx suspension training in London
TRX Training
TRX Suspension get stronger in London
TRX Suspension Training in Battersea, London: Strength, Balance & Core Like Never Before
What Is TRX Training?
Most people think TRX Suspension Training is a new fitness craze. In reality, it’s been around since the 1990s. It was developed by Randy Hetrick, a former Navy SEAL and Stanford graduate, who created the TRX system to keep himself and his teammates fit when conventional gym equipment wasn’t available.
TRX officially hit the market in 2005—and that’s when I bought my first kit. Since then, it’s exploded in popularity, with TRX classes in gyms around the world.
The concept is simple but powerful: TRX uses bodyweight resistance to build strength, balance, and flexibility—all while challenging your core in every movement.
TRX Suspension Fitness Training
My Experience with TRX
I’ve used TRX since 2005, and it’s been a fantastic tool in my own training as well as with clients. It’s portable, versatile, and can be set up almost anywhere—at home, in the gym, or even in the park using a tree or lamppost.
That said, TRX does have its limits. Once you get very strong, some exercises may feel too easy, so it often needs to be combined with weights or other training methods to keep progressing.
Another important point: TRX isn’t suitable for everyone, despite what some group classes suggest. If someone already has lower back issues or poor core stability, diving straight into TRX could cause injury. Unfortunately, many trainers skip proper assessments and “guess” instead of assess. With the right foundation and coaching, TRX is amazing. Without it? Risky.
TRX Suspension chest press London.
The Benefits of TRX Training
When used correctly, TRX offers incredible benefits, including:
✅ Improved core strength
✅ Greater stability and balance
✅ Enhanced coordination
✅ Functional, full-body strength
✅ Increased flexibility and mobility
Because TRX works multiple planes of motion at once, it teaches your body to move better—not just lift heavier.
TRX Suspension Fitness Training Battersea in London
Who Should Use TRX?
TRX can be adapted for:
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Beginners (with careful progression)
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Busy professionals training at home
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Outdoor fitness enthusiasts
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Athletes looking to supplement their programme
It’s especially useful for Royal Marines, firefighters, and military candidates who need real-world strength, mobility, and core conditioning. However, it won’t make you an elite athlete on its own—you’ll need Olympic lifting and other strength work for that.
TRX in Battersea & London
In London, TRX has become popular in gyms, especially as part of group classes. While they’re fun and motivating, they don’t always account for individual needs. That’s why I prefer working with clients 1-to-1 in Battersea, where we can tailor TRX to your fitness level, posture, and goals.
The beauty of TRX is its portability—you can train with me in the gym, your home, or even in the park. No bulky equipment required.
Is TRX Worth It?
Absolutely. TRX Suspension Training is not a gimmick—it’s one of the most versatile, cost-effective tools you can own. But it works best as part of a balanced programme, not a replacement for all forms of strength training.
Used correctly, TRX can transform your core strength, posture, and overall fitness. Used carelessly, it can set you back. That’s why expert guidance makes all the difference.
Work With Me
I’m Scott Bryant, a Master Paul Chek Practitioner, YMCA Personal Trainer, Nutritional Lifestyle Coach, and Shamanic Practitioner. I’ve been training clients in London for over 26 years, helping them reduce pain, improve posture, and get stronger with tools like TRX, kettlebells, clubbells, Bulgarian Bags, and more.
If you’re ready to try TRX Suspension Training in Battersea or London, I’ll design a safe, personalised programme that fits your goals—whether you want to build strength, improve balance, or protect your joints.
Call me today or use the live chat on my website to book your TRX Suspension Training session.
TRX Suspension Fitness Training Battersea in London
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by Scott Bryant | Jul 31, 2022 | personal trainer
Free Corporate In Seminars Personal Fitness
Free Corporate office Seminars in London
Office, Gyms, Groups, Teams,
Free Corporate Fitness Seminars: With Scott Bryant, you learn why stress makes you fat and why even the best workout programs can keep you fat. You learn why calorie counting doesn’t work for peak health and optimum performance, how to heal your lower back pain and be pain-free forever, and what exercises are most advantageous for your performance and workouts. Everything is about lifestyle for achieving peak performance and health; Scott will cover why breathing is so crucial for stress, anxiety, weight loss, and sports performance. Scott has 22 years of fitness experience, has been a self-employed entrepreneur for 25 years, and has read 1000 books on health, fitness, diet, lifestyle, healing, strength, and conditioning. He is also an author and YouTube speaker with over. 8,860 subscribers and 4,592,335 views!
Take Your Health Back With Scott’s Seminars
Scott first studied with the Y.M.C.A to become a personal trainer in 2000 in London and now has over 22 years of experience in the fitness industry, studying over 40 courses and becoming the first master Paul Master C.H.E.K. Practitioner in London. He has been a C.H.E.K. Academy mentor for new C.H.E.K students worldwide. Scott is also the author of Holistic Health For Proper Geezers And Classy Ladies: Get The Body And Fitness You want.
Scott has been on the radio, a contributing author of the Dr Viels Beauty Bible, and published articles in the Guardian news and woman’s magazines. Scott has presented a one-hour seminar at the Hurlingham Club in London, chatting about the chakra system and how it can heal the body and mind, and a one-hour talk at the London Olympia American football club, speaking about diet, lifestyle, and prevention of injury.
Scott can design a seminar around your business needs, whether you’re in an office or gym, a personal trainer, or an organization talking to business employees. He is well-versed in adapting seminars to your needs. Scott really enjoys talking about his passion for fitness and healthy living. You can ask him anything, anytime!
- What Scott Talks About In His Seminars:
- Stress in work place and how to overcome it.
- Why calorie counting doesn’t work.
- How to heal lower back pain.
- How to set out your office for no pain at work.
- The right exercises.
- The ideal lifestyle for weight loss.
- Good diets.
- Why breathing is #1.
- How your sitting can give you pain.
- How less is always more in the gym.
- Why so many give up on exercise.
- Posture and performance.
- The need to eat fats.
- And much more!
Scott enjoys interaction with seminar-goers, like providing beneficial exercises and opening the floor for questions. Scott loves his job fervently, bringing his quirky sense of humour to his profession. If you’d like to book Scott for a seminar at your workplace, please send Scott an email. He will make sure that everyone has fun and takes away at least one amazing thing they never thought of before Scott’s seminar. Get Scott’s book for free when you come to his seminars! Call for prices!
by Scott Bryant | Jul 31, 2022 | personal trainer
Gain 30 LBS Muscle size in 12 weeks London
Muscle size and strength London
Battersea In London
“NEVER GIVE UP”
Gain 30 lb of muscle in weeks is it truly possible I can say from my own experience it is 100% during lockdown I went down to 11 stone from the stress of being locked down in my own home and couldn’t train with weights the gyms were close I was just doing internal healing exercise healingThe exercises used to be 14 stone I went down to 11 stone after six weeks I decided to buy some Some weight training equipment like Kettlebells Culbell dumbbells Swiss balls and a Bosu and TRX and a body blade so I started to train with these bits of kit minimum of four times a week I’ve always been a big fan of Charles Poliquin And remember I had the German body comp program book had form 2OO4 I started to read this and realise this was a golden book in which for me to get my muscle mass back age 51 so I started doing German volume training and increased my supplement intake and I started gaining My mass back got my arms up to 18 inches from 17 inches using the methods in German volume training from Charles Poliquin Book with only home workout.
12 weeks to have more strength and size!
12 weeks to have more strength is all about your determination and your wheel to succeed and a great programme designed to make sure you’re on track and maybe the strength coach like myself when it comes to program design for 12 weeks have more strength It’s all about tempos the speed of movement when you lift the weight and how many exercises you have in your program and how many sets and reps too much would be detrimental to your benefit and games too little means nothing at all, but if you look at the hit method of training It was being used in 1958 No they’re only 15 minutes of working out can give you some great gains, but if you’re 51 like myself Maybe not be possible this is where German volume training comes in but if you’ve not trained consistently for two years you should not attend German volume training because you will damage ligaments and tendons but if you’ve been training for over two years you will absolutely love German volume training and the results you get from it like me going from 11stone Up to just under 15 stone
Here link to Scott how get the best workout Progham.
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Holistic Health Supplements 12 Weeks for Bigger Muscle
️♂️ FAQ – How to Gain 30 Lbs of Muscle in 12 Weeks (The Smart Way)
1. Is it even possible to gain 30 lbs of muscle in 12 weeks?
Technically? Yes—for a few lucky unicorns:
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Genetic freaks
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Beginners (a.k.a. “newbie gains”)
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Returning lifters (muscle memory magic)
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Super dialed-in programs with expert coaching
But for most mortals, 15–20 lbs of lean muscle is more realistic. The other 10 lbs? That’s probably glycogen, water, and maybe a touch of celebratory pizza.
2. What’s the absolute foundation for serious muscle gain?
Three words: Eat. Lift. Sleep.
Now expand that into a plan:
Nutrition:
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Caloric surplus of 300–500+ per day
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1 to 1.2 grams of protein per pound of body weight
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Carbs = your best friend (hello rice, oats, sweet potatoes)
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Fats = don’t forget ’em (avocados, nuts, olive oil)
Training:
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Heavy compound lifts (squat, deadlift, press, pull)
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4–6 hypertrophy sessions per week
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Progressive overload like it’s your religion
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Volume + intensity = swole formula
Recovery:
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7–9 hours of sleep a night
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Rest days (not lazy days)
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Deload weeks to avoid overtraining
3. Do I need supplements to gain muscle fast?
They can help, but they’re the cherry on the protein sundae:
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Whey protein = fast, easy protein
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Creatine = proven strength + mass enhancer
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BCAAs / EAAs = optional, mostly for fasted training
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Mass gainers = only if you’re struggling to eat enough
Real food still reigns supreme.
4. How should I train to maximize hypertrophy?
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8–12 reps = hypertrophy sweet spot
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3–5 sets per exercise
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Focus on time under tension (slow controlled reps)
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Hit each muscle 2x per week
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Include progressive overload (add weight, reps, sets weekly)
Scott Bryant’s coaching programs in London or online can customize a plan that torches fat and stacks muscle, without wrecking your joints or your spine.
5. Can I gain muscle without gaining fat?
Yes—but it’s harder and slower.
“Lean bulking” = smaller surplus, more patience.
“Dirty bulking” = eat everything, gain muscle + fluff.
Smart coaching keeps your gains lean and mean. Bonus points if your trainer helps with digestion, hormones, and stress (Scott does).
6. How important is sleep and stress control?
Absolutely vital.
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Growth hormone? Released during deep sleep.
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Muscle repair? Happens when you rest.
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Chronic stress? Eats muscle like a hungry gremlin.
If you’re not recovering, you’re not growing.
7. What mistakes kill muscle gains?
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Not eating enough (you’re not a rabbit, my friend)
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Program hopping every 2 weeks
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Overtraining (muscle grows outside the gym)
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Neglecting form or warming up
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Skipping legs (we see you, Chicken Legs Larry)
Gaining 30lb of muscle it’s not just about German volume training it’s about what you put inside your body after and before your hard training sessions what is needed areGood quality BCAA Up to 20 per session L glutamine Creating Good quality fish oils, vitamin d and Lcarntitine If you try these like I have you will see huge benefits and huge gains Or many years I’ve never really taken any protein supplements in which to build size I’ve taken supplements to rebalance gut health, but not generally to put on size because I’m quite a big guy to start with but I realised how depleted my body was in certain muscle gaining vitamins minerals so give these a try yourself to get awesome results like I’ve experienced
Scott has been workout for over 35 years
Gaining muscle mass of up to 30lb is possible with determination excellent diet great supplements and a fantastic program I’ve been designing programs and working out clients for over 22 years I studied with the Chek Institute and become the first master practitioner in London I study for the YMCA and I’ve been working out for over 32 years so working out is my passion and helping other people is my passion this is why I’ve written this blog today I hope you enjoyed the blog and if you need any help don’t hesitate to contact me never give up Your goals all your dreams no matter what’s going on in your life you can do it every tim
How do I get started with a muscle-building coach?
Easy:
Book a discovery call with Scott Bryant
Train in Battersea, Central London, or online
Tailored hypertrophy programs, mobility + nutrition coaching included
www.activebryantsystems.com
