I have several people approach me and ask how they can get bigger, or how they can get stronger. This will walk you through what I do in order to build muscle and strength.

Following this routine made me increase my bench and squat by a hundred pounds each and helped me to eliminate some of my pesky stomach fat.

Every morning I get up and before doing anything else, I make a protein shake. This gets my body prepared for everything I am about to do that day. I use a cup of 2% milk and WHEY protein from Wal-Mart.

The next step is to eat a protein rich breakfast, meat or anything else that’s filled with protein. Then I do push-ups and sit-ups to warm my body up.

Before lunch, I eat a protein bar, then I get anything that consists of mainly meat and have it for lunch. Basically just try to consume as much protein as possible throughout your day.

Right after school, I go to the gym (thirty minutes before my work out, I take a primer supplement to get pumped during the work out) and I lift for at least an hour and a half, usually more. I lift close to my max and just a few times repeatedly to build muscle faster, because doing this tears your muscles and when they heal they are bigger.

I usually start with lower body, and work my way up, doing leg presses and squats first then moving to abs, then to chest, back, shoulders, and neck.

Then I go to the treadmill and run over a mile every day, sometimes two, to help lose fat and build pure muscle. Doing this helps with cardio as well and gives a good close to my work out.

If you have any questions or want personal help get in contact with me and I will do my best to help you reach any goals you have.

Chuck Warren is a member of the powerlifting team and a Cougar Claw staffer.