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We all work hard to avoid easy labels. We want to pre-serve a sense of mystery or complexity about ourselves that defies simple categorisation. After all, who among us wants to be known as The Weakest Link? The Bleeding Heart? The Village Idiot? Even the so-called good labels such as The Man Who Knows Everything and The Special One can weigh you down after a while.

But when it comes to the gym, one label can be hard to deny: The Hardgainer. Nobody wants that albatross around his neck, even though it’s tempting to try on when you’re standing next to some pneumatic freak of nature with 18-inch arms.

The ugly truth is, most of us are hardgainers. Some guys definitely find it harder to put on muscle than others and some guys find it easier, but it’s never easy. Simply put, getting big is a grind for most people. To begin with, you have to lift hard, heavy and often – and be consistent. That’s also the easy part, because once you push yourself to the point of nausea, you then have to eat and continue doing so like it’s a full-time job.

Fortunately, there are enough mass-gain training programmes and meal plans to orient you on your journey to the big time. Now we’re giving you an in-depth supplement regime designed to work with your training and diet. These 12 supplements must be taken at eight crucial times throughout the day. When followed with the same dedication you give to your work-outs, this programme will maximise your muscle mass and keep your body in an ever-ready state of growth.

Pillar 1 – At the Buzzer

Immediately upon waking, but no more than 30-60 minutes before breakfast, take…

Whey Protein
When you wake in the morning, your muscles have gone without sustenance for eight hours or more. Your body’s literally attacking your muscle protein for fuel, a condition known as catabolism. To stop this process, you need fast-digesting protein and carbs. The amino acids from whey get into your blood stream immediately and stop the body from feeding on your cherished muscle mass. Any leftover aminos flow to your battle-worn muscles to help with repairs.

Branched-Chain Amino Acids (BCAAs)
These are the most critical aminos for building muscle. Not only do they boost insulin, but they also turn on muscle-protein synthesis, the process of building muscle.

Vitargo
Consuming a fast-digesting carb like Vitargo (a patented supplement that’s the fastest carb you can get your hands on) first thing in the morning will quickly restock your liver glycogen and prevent your body from tapping into your muscle protein. These fast carbs also spike insulin levels, which will drive aminos into your muscles as well as turn on muscle-protein synthesis.

Carnitine
With your body in get big mode carnitine can increase the number of androgen receptors in your muscles, which is what testosterone binds to so as to facilitate growth. Since test levels are the highest in the morning, the more of these receptors you have the more Big T can do its mass-enhancing thing. Plus, carnitine relies on insulin to get into muscle cells, so taking it with whey and Vitargo ensures optimum insulin levels.

Stay tuned for Part 2, which features the essential pillars 2, 3 and 4 for you scientific approach to mass gain.

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