There are more on my other (not Gay oriented) site, but I have, as yet not linked them. I will be adding more here shortly.

How big you want to be (muscle wise I mean) is not all up to you and your partner. Some things are, alas beyond your control. Beware the promise all miracle hormones! You can risk your nuts and more with some of them!

Below are tips from 15 year old "Rockie"!			Below are tips from "Jay" or "Big Red"
Rockie Tips				Jay Tips

These are just suggestions. Muscle size is a combination of diet, exercise, rest and, of course Genetics! That means some get it easier than others!
Gymnastic Good overall shape A seriously solid bod!
Exercise Info Here good ref.site.
Split Routines Three basic suggestions. Two exercise pages Your Target? (build!)	Basically this depends on your available time and how serious you are. 3 day week: 4 day week: Monday: chest, tris, calves Wednesday: back, bis, shoulders Friday: thighs Mon: chest, calves Tue: back, tri Thur: thighs Fri: shoulders, bis  5 day week: Overall comment Mon: chest Tues: back Wed: thighs Fri: shoulders Sat: arms   Sessions to gain should be quite short, but intense. Warmup (stretch, flexing etc) should arguably be done first. Then the major, heavy exercises, with others for the same muscle groups afterwards. The "pyramid" system (you increase the weight to failure) is often used, but the reverse also works. Use a lighter weight, then lighter still with only a short rest. Advice from another contributor. As you can see no 2 "big" muscles are done on the same day. Now, for exersizes, do compound movements such as bench press, shoulder press, rows, squats, and deadlifts first in your workout, and make sure you do the big muscles first as well. As for volume and intensity, these are inversly related, the more volume, the less intensity and vice versa.
Supplements	Anabolics and related. Basic Proteins Some Steroid type supplements react with your testosterone output, giving a negative effect on your testicles. Shrinkage is quite common. Younger guys (18 or so) are best advised to avoid both these and Growth hormones. Since muscle fibre growth occurs after you exercise, it's a good idea to use protein drinks after a workout, rather than before. Also a bedtime supplement is very good, as muscles grow as you sleep! Growth Hormones Carbohydrates and fats.
Basic Diet	Clearly the bigger you get, the more you need to eat to maintain your form. However if you STOP working out, eat less, or you will gain fat as well. Not change into fat, but add it as well. The ratio of protein needed is g per kg of bodyweight. This assumes you are using energy in training incidentally. Carbs and fat are used as energy if you are exercising, but can cause fat to build up if you are not!
	Genetic Makeup. Is of paramount importance here! Muscle growth is a direct response to your output of testosterone and other related hormones. This doesn't however mean that a guy who has a big penis or testicles will have a big body for real or potentially, though he often does. a few of the really massive muscle guys appear seriously lacking in the speedo department. I leave you to make your conclusions!

Page Created July 22 2001 Edits May. 24th.2003 And April 29th 2014