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Muscle & Body Building in 12 Weeks

Muscle Body Building

Nick Mitchell practicing exactly what he preaches!

Twelve Weeks to a Muscular New You!

Did you know that 98% of standard healthy adult males can build a well muscled, powerful physique with less than 18 months of following the right muscle building programmes?

What about the fact that the same 95% could have a Brad Pitt body in just three months?

Or the statistical fact that our average male client gains well over 20lbs of solid beef on our 12 week Muscle Fitness & Bodybuilding Workout programme!

Yet we know that so many of you reading this will have been wasting months or even years simply spinning your wheels and never advancing from those first flush of gains you made when you first started weight training.

Our Muscle Fitness & Bodybuilding Workouts are designed to overcome all plateaus and to pack on noticeable muscle in all the right places in record time. We have used it to add off season bulk to competitive sportsmen, to beef up male models for underwear shoots, and to transform countless men from scrawny to brawny before beach holidays. It is a system that works every time because we have stripped everything that is arbitrary from it. In a nutshell, we leave nothing to chance and cover every single variable vital to achieving rapid muscular growth. It’s not easy, in fact, if you want to make great gains it can be extremely hard work, but if you work it properly it always delivers.

As a team, Ultimate Performance represents arguably the best insider knowledge for muscle building in Europe. When the greatest bodybuilder ever, 8 times Mr Olympia Ronnie Coleman came to London he trained at one of our gyms. When the world’s best strength and conditioning coach, Charles Poliquin (trainer of scores of world, and summer and winter Olympic Games medallists) comes to London only our gyms and trainers match up to his exacting standards.

Glenn Parker

“With these startling results Nick Mitchell has reaffirmed himself as one of Europe’s top trainers. I myself saw the subject at the early stages of his transformation and to see him come so far in such as short space of time is a testament to Nick’s depth of experience and coaching knowledge.” Charles Poliquin.

Our Muscle Fitness, Muscle Building & Bodybuilding personal training programmes are a result of decades of in the trench experience working on adding muscle mass to thousands of people of all ages and walks of life. We have made tonnes of mistakes, but we have also made an awful lot of correct decisions. Our Muscle Building system is the direct application of learning from both the hits and the misses, creating what we believe to be one of the most powerful muscle building programmes in the world.

It incorporates a periodised exercise routine designed to increase both STRENGTH and MUSCLE MASS, and will see you undertaking challenging routines within overall phases of intensification, accumulation and supercompensation, that include training cycles of low set, “heavy duty” work, high set, volume work, low rep functional hypertrophy work with advanced principles such as clusters and wave loading. This is not a one size fits all programme and is radically overhauled for each personal training client’s unique physiology, training experience, and goals. However, the basic tenets remain the same as we construct your routine around the integral phases of intensification, accumulation and supercompensation.

Muscle Body Building

James totally transformed his physique with prodigious fat lost and muscle gained in only 12 weeks (read his story on our Real Results page).

Nutrition and the latest dietary supplementation are areas that we pay particularly close attention to. We have found that many trainers focus on exercise to the detriment of proper nutritional advice and guidance. This is the polar opposite of the approach we take with the Muscle Fitness & Muscle Building programme as we know that what you eat is as crucial to your progress as how you train in the gym. Years of trial and error have seen us try out every single permutation of every single nutritional school of thought that has ever been conceived by the bodybuilding and athletic community. Our real world experience is combined with an array of nutritional qualifications right up to a Cambridge University Masters degree level (the pharmacological impact of nutrition and nutritional supplementation), and we have brought all this knowledge to bear with a plan that we call the Cycle UP Diet. We save the specific detail of this programme exclusively for our clients, suffice to say that it is at the cutting edge of nutritional thinking and borrows much from both the latest scientific findings, research studies with the likes of world authorities such as Mauro Di Pasquale, and our own work with literally hundreds of competitive bodybuilders and athletes. Depending upon particular goals the Cycle UP Diet has been modified to achieve results in 12 weeks such as a spectacular weight gain of over 30 solid lbs, or the radical body recomposition of a more modest 5lbs overall bodyweight increase combined with a 19lb loss of body fat!

Muscle Body Building Results

What can you achieve in the nine week period it took, to drastically change Robert’s back?!

Our Muscle Fitness, Muscle Building & Bodybuilding Programmes consist of twelve weeks of intensive Workouts which includes the following:

Initial Assessment 

This consists of a health and fitness questionnaire where we learn not just the hard facts of your previous exercise experience and medical history, but also seek to understand exactly how we can structure our Muscle Fitness, Muscle Building & Bodybuilding Workouts to best fit around your lifestyle. Remember this is a strict methodology that we tailor in a bespoke fashion to your own unique circumstances.

We also undertake an extensive body composition analysis whereby we calculate body fat percentages and take height/weight/relevant body part and skin fold measurements.

Structural, postural, and muscular balance testing – where are your weaknesses/strengths and how can they be addressed for a healthy, functional and injury free body.

Sat Body Transformation

This shot of UP client Sat might suggest we know a little bit about building muscle for our clients!

Developed by the one of the world’s best known physical therapists, Gray Cook, this consists of a functional movement screen with the following tests:

  • Deep Overhead Squat
  • Hurdle Step
  • In-Line Lunge
  • Active Straight Leg Raise
  • Seated Rotation

We also test you on several key major resistance exercises in order to assess the structural balance of key supporting musculature such as the rotator cuff. This is to ensure the long-term integrity of your body’s muscles and soft tissue, keeping you healthy and active, and not on the physio’s table!

Muscle Fibre Testing

Utilising the data taken during the initial tests we then undertake a series of exercises and movements designed to non-invasively test your muscle fibre make-up and ascertain your balance of Type I, Type IIa, and Type IIb muscle fibres.

This is done so that we can best decide what training systems and repetition protocols your body will respond most effectively to. Interestingly, we all have different fibre make-ups in different muscle groups so this testing procedure proves extremely effective in helping us improve stubborn, non responding muscles.

Nutritional Consultation and Audit

You must keep a food diary of exactly what is consumed during a so called “regular” week. This way we can accurately conduct a full scale audit of dietary habits and make positive changes that are particular to how you eat, rather than making sweeping statements that apply generally, but not necessarily to you specifically.

The Muscle Fitness, Muscle Building & Bodybuilding Workout plans have very strict nutritional protocols that are made to fit around your own needs and lifestyle, not the other way around! Our personal training clients all receive highly personalised dietary programmes that break down exactly how you should eat for each individual day of your 84 day programme! Why do we go into such minute detail? The answer is simple – we like to be able to accurately tell you what you can expect from your 12 week commitment to us. We simply do not believe in leaving anything to chance.

Body Building

Paul’s radical physical transformation came about through hard and diligent training coupled with a precise nutritional and supplementation plan that suited his own unique biochemistry.

Depending upon your exact goals, we also map out a full scale supplementation programme that includes every possible permutation of what food supplements you can take to enhance your progress.

Body Building

On the basis of the data gathered by our initial consultations we then construct a unique Muscle Fitness, Muscle Building or Bodybuilding workout programme just for you. This is a 12 week workout plan that is designed to evolve as your own conditioning improves and will see you gaining noticeable muscular weight and strength within the first 10 days.

We also take into account the information gathered during the physical assessments, and construct a plan that takes into account any pre existing or potential structural/muscular imbalances, addressing weaknesses head on and eliminating them with the application of modern sports science programme design.

Personal Training Sessions

You will meet with your personal trainer at least 3 times a week for 12 weeks in order to perform your Muscle Fitness, Muscle Building or Bodybuilding workouts. Exactly how often you will train will be decided before we embark upon the programme as this depends upon individual goals and lifestyles.

Muscle body building

We pay extremely close attention to everything that you do when exercising with us, always monitoring your form, your fitness and your progress, and view the “in the gym” part of our service as being a combination of motivator, educator, statistician and task master!

What we expect from you!

We are very proud of our reputation for putting muscle on even the hardest of gainers. It is a reputation that we have had for a long time and we will do nothing to compromise that. Unlike most personal trainers who will take on any client, no matter how wavering their commitment, we are very particular about who we take on as a client, especially for a 12 week intensive workout programme for Muscle Fitness, Muscle Building or Bodybuilding. To this extent there are certain conditions that we demand each client agrees to before embarking on these workout programmes.

Make the time to train with us three times a week. We are willing to work at any time of the day or night, and will even open the gym at 4am if you ask us very nicely! There are always legitimate reasons not to exercise, but we will not accept that you can’t find the time for a 12 week period that is a tiny amount of time in the grand scheme of your life.

Accept that you must follow the 90/10 rule. 90% of what you do from exercise to food intake must be EXACTLY as we tell you. The other 10% we leave to your conscience.

Give 100% effort throughout the workouts and maintain a positive approach at all times. Muscle Fitness, Muscle Building or Bodybuilding isn’t a walk in the park, but if you embrace it wholeheartedly you will have an enjoyable, energising, and wholly rewarding experience.


What Can You Expect on the Muscle Fitness, Muscle Building or Bodybuilding Personal Training Programme?


  • Noticeable muscular weight gain within 10 days
  • More energy and vigour in your stride! It may sound a bit clichéd but you will actually feel more powerful and strong.
  • A more toned and physically impressive body
  • Better sleeping patterns
  • After 12 weeks, a more muscular and more confident you will be looking back in the mirror
  • Envious glances from colleagues!
  • A small hole in your wallet as you start buying new clothes to accommodate your new frame!

Get in touch

If you are interested in discussing our Muscle Building personal training workout programme with us,
please fill in the form below and we can organise a free consultation at your convenience.

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