How muscle really grows, explained simply. Every claim backed by research you can check yourself.
“I've been lifting weights for over twenty years. In that time I've tried pretty much every workout that exists. Looking back, I wasted a lot of time and effort.”
From bodybuilding stages to a torn chest on the bench press, Helder learned the hard way. This book is everything he wishes he'd known at the start: the handful of ideas that make every decision in the gym easier. It's exactly what he uses with himself and with the 500+ clients HB Health Hub has coached.
From why muscle grows at all, to exactly how to train every muscle group, to the sleep, food and stress that decide whether it sticks.
Plus a glossary of every technical term and a full reference list with clickable links to the studies.
Each claim carries a label telling you how strong the evidence behind it is, and links to the study it came from.
Backed by meta-analyses or several good-quality trials that agree.
Backed by at least one well-run study that measured muscle growth directly.
A sensible model or early research. Likely, but not proven.
Helder's experience from coaching hundreds of people. Useful, but opinion, not fact.
Helder competed in bodybuilding from 2005 to 2011, then coached at M10 Fitness in Nottingham, where he discovered biomechanics and the research behind muscle growth, and never looked back.
Today he runs HB Health Hub in Leicester, where he and his team have coached more than 500 people to stronger, healthier bodies.
As soon as your payment goes through you'll see a download button on this page, and we'll email you a link as well. Keep the email: the link works on your phone, tablet and laptop.
A 52-page PDF with photos. It opens on any phone, tablet or computer, and the references at the back are clickable links to the original studies.
Yes. It's written in plain English, with a glossary for every technical term. If you've been training for years, you'll still find plenty that changes how you set up your sessions.
Check your spam or promotions folder first. If it's not there, email info@hbhealthhub.com with the email address you paid with and we'll send it again.
Because the book is delivered instantly as a download, you agree at checkout that the usual 14-day cancellation right ends once it's delivered. If something's wrong with your file, email us and we'll put it right.