How Shaun Sinclair Has Built Muscle As A Hardgainer

May 25, 2010 by  
Filed under The Fitness Bug

This site has been around for the best part of a year, yet I still haven’t given you all a full description of how I have ‘Actually’ built muscle over the past 12 years.


Yes, I’ve provided you with info of bodybuilding elements around how I’ve built muscle, and how to live the best bodybuilding lifestyle. But I still haven’t told you, the No B.S account of how I’ve actually gone about building muscle.

As you know,

  • I’m a semi-hardgainer
  • I’ve been building muscle on and off over the years, due to the same reasons that cause you to stop working out(Injury, stressful relationships, life’s dramas)

But the formula of how I get back into the groove of building muscle is the same every time, and this is what I’m going to describe today.

How Shaun Sinclair Has Built Muscle As A Hardgainer!

Bodyweight Exercises (Plus Weights assisted)

For those of you that picked up the part one of the E-starter pack (How to build a 6 pac: from flab to flat) you will know that my introduction into the game of bodybuilding started when I was a fresh out of high school broke student, performing bodyweight exercises on the outside apparatus on a recreational ground in London.

Back then, gym membership fee’s weren’t an option so I just had to make do. But this only lasted for 6-8 months. However, during that time, I was able to drastically increase my strength gains, which was mostly due to performing chin ups, pull ups and dips.

Once I did hit the gym, it was more of the same. However, this was when the big change happened.

You see. I got pretty ripped from doing all of those bodyweight exercises during that time and my strength definitely increased. But I didn’t really gain that much muscle mass.

The Change

Within the first 6 weeks of being in the gym, I gained 2 stone (11 stone – 13 stone), and it was NOTICEABLE!

Everyone I knew was like

‘Woah, what you been doing man?’

I mean, I knew I grew, but as you may know, it’s hard to judge your own physical progress unless you’ve been recording and taking pictures of yourself 2-3 times a week. So to me, the reactions were quite a surprise.

But if I think back to what could have caused that muscle explosion, it would’ve been,

  • Bodyweight exercises (weights assisted)
  • Compound exercises
  • Hitting the gym 3 times a week
  • 1 hour long workout routines


That was the formula of how I went from nothing, to this

I would show you an older picture, but the picture quality just plain sucks. But rest assured, I looked even better than this at the time.

The standout exercises I would perform are the same that I perform today.

  • Weight assisted pull ups/ chin ups/ dips, using a dipping belt such as this,

Progryp 100% Leather Dipping Belt, One Size Fits All, Black

  • Bench press
  • Sit ups

All the other exercises obviously accounted for something, but I know that it was these exercises that caused the body chiseling change.

How do I know?

Because they still work today!

So you may see me post many techniques to grow your muscles, but if you are just starting out, then use my real life example as a foundation for your progress.

The only thing you need to be is dedicated.


You need to,

Eat Good Food!

Learn how to cook – If not, read this book for some tips for you single people out there.

We all know that you need to eat twice as much food in order to grow your muscles, but when I think back, that was all I did.


The bulk of what I ate is listed in Killer Foods for Fitness

I didn’t even think of taking supplements back then, and looking at the results I achieved, I didn’t need to. However, the older you get the harder it becomes to sustain the level of meals you need to consume in a day in order to grow your muscles to a reasonable size… as a hardgainer!

That’s where supplements come into play.

The rule

Supplements are only needed to feed your body full of nutrients that it lacks. Nutrients that you aren’t getting from your main meals.

Supplements like Whey Protein are good for their purpose, yes. But place your focus on eating good nutritious main course meals.

The two supplements that I have covered quite a few times on this site are Whey protein and Glutamine.


But the core investment of your ‘building a better body’ adventures should be the purchasing of fitness equipment and information (From trusted sources).

Such as the Unique Bodyweight Exercise Ebook (Get the full scoop on that here)

As you all know, everything that I provide on this site will have come from first hand experience from myself, or from others (Such as from those individuals I interview). So it’s stuff that works, by the people, for the people, as you can see from my own initial muscle building techniques.

The other thing which I did during that 6 week growth period was to ensure that I got a fat dose of,

Good Rest (Sleep)

You actually won’t need to focus on this If you follow the principle of training insane. Training insane in you weightlifting workouts will leave you feeling completely exhausted. If not, then you are not working hard enough.

Exhaustion = Tiredness = Sleep

However, you night owls out there will still find some magical way to stay up past your bed time.

  • PS3/ Xbox 360
  • Internet – Late night chat and porn sites (Porn sites don’t rank on Alexa’s top 1000 from having NO visitors! I know you’re watching)

Again, I should know… well, not at the porn thing :|. But the staying up late thing is something that I done then, and still do now. Nevertheless, I always made sure that I slept well on a workout day. It is at that time your muscles will be in growth mode.


How Do I Build Muscle In 2010!


Tweaking and repeating my bodybuilding lifestyle and following my own bodybuilding map and goals.

”Why would I listen to those guys in fitness magazines? Most of whom are pro competition trainers. How can I expect to build muscle their way? That simply would not work!”

I should know…

I’ve trained as an athlete before, and there is no way I would recommend the training regimes required in that sport to an everyday person with a separate career.


So if you are going to follow anyone, make sure it’s someone like myself who builds muscle for the same reasons you everyday people do. I posted a pretty good explanation in this post?

Don’t Follow The Leader At The Gym

Living a ‘Good’ Bodybuilding lifestyle

  • Fun
  • Travel
  • Exciting meal plans (different cultures)

Those are the key element’s I focus on today to keep me engaged in this bodybuilding game. I stumble upon new things all the time as the years pass, and luckily for you, the new things I find will be posted here for you to try out as they come.

To Conclude

  1. Bodyweight exercises (weights assisted)
  2. Compound exercises
  3. Good food
  4. Vitamins and supplements when needed
  5. FUN!

That’s how I’ve been building muscle and how I will continue to build muscle. Everything just helps.

Now you can do the same.

See you in the comments.

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