Bradley Martyn is an absolute beast. Known by his massive number of followers for no nonsense advice and pretty motivating workout videos, it’s no wonder he’s in the great position he’s in today with roughly $300k a year coming in from his Youtube channel.
His advice is solid. If you want to pack on mass whilst keeping lean, follow a Bradley Martyn workout.
Bradley has been training since he was around 15. So you know he’s the kind of guy that’s going to practice what he preaches. Not just some clueless gym bro that’s still insisting you follow a single muscle split.
The Basics of Building Size
Let’s be real here, you’re not going to be building a physique like Bradley Martyn if you’re not willing to put in some serious graft.
Building up muscle requires dedication, time and sweat. Not in that order either. You’re going to have to be hitting the gym hard, eating like an animal and also carving out a ‘never giving up’ attitude.
A big thing for Bradley is to listen to his body. In fact loads of pro athletes will say the same; you need to be in tune with your body to know when to train and when not to.
What’s important though is keeping the overall load high. You need to force the muscle to grow using either weights or reps. Bradley aims for his 75%-80% 1RM to challenge his muscles. He won’t set himself a set number of reps, but just push until the muscle reaches fatigue.
It’s important that you don’t confuse fatigue and failure here. You want to be reaching a point where you can just about finish a couple more reps. Not when you’re muscle is completely dead and you can’t lift anything at all.
Bradley Martyn Workout Blueprint
Generally, Bradley will train with 5 working sets on each exercise and generally stick to 5 exercises per muscle group.
The workout below isn’t anything cutting edge, and if you think you can go for more reps then up the weight. As we’ve said already, you need to be keeping to around your 75%-80% 1RM.
If you want a certain bodypart to grow, and maybe you’ve hit a plateau, you could attempt to do what Bradley did to help build his arms…
Train every. Single. Day.
Just hitting 1 or 2 exercises per day on a certain muscle group can trigger growth. Here’s what he said;
I had a long period of time that I trained my arms with 1-2 exercises every day. I definitely saw some results from that, but it might not work for everybody
That might seem mental, but by overloading the muscle you will trigger growth. Just remember that Martyn is a seasoned athlete though, and not someone with a pair of puny human arms.
On a week by week basis, Bradley stresses the importance of hitting those big compound movements like Bench Press, Chest Press and Deadlift.
Here’s 3 days of Bradley Martyn workouts:
Bradley Martyn Workout
|Chest Day||Shoulder Workout||Arm Workout|
|Incline Dumbbell Press||Straight Bar Front Rows||Banded Bicep Curls|
|3 Sets – 12 Reps||5 Sets – 10-15 reps||4 sets – Each set till failure|
|Weighted Push-Ups||Barbell Trap Shrugs||Barbell Bicep Curls|
|3 Sets – 20 Reps||5 Sets – 12 reps||5 sets – 5-10 reps|
|Swiss Bar Bench Press||Seated Military Press||Close Grip Barbell Bench Press|
|3 Sets – 12 Reps||5 sets – 15 reps||4 sets – 8-10 reps|
|Hammer Strength Chest Pree||Dumbbell Lateral Raises||Isolation Bicep Cable Curls|
|3 Sets – 12 Reps||5 Sets – 15-25 reps||5 sets – 10-12 reps|
|Dips||Rear Delt Rope Face Pulls||Seated Overhead Triceps Extension|
|3 Sets – 15 Reps||5 Sets – 15-20 reps||5 sets – 8-12 reps|
What does Bradley Martyn Eat?
Now, if you’re going to be aiming to get as big as Bradley Martyn, you also need to be eating like him.
It’s absolutely essential to be fueling your muscles right to allow them to grow.
The bottom line before we’ve even reached the end of the post is that you need to eat according to your goals.
Bradley eats based on what his body needs.
He keeps an eye on calorie intake and pays attention to macros. He will let himself cheat with a burger or chipotle if he thinks he can benefit from it.
If you are wanting to pack on muscle mass like Bradley you need to be in a calorie surplus. So your muscles have the energy to grow and repair.
The amount of calories you’re going to need will probably be less than Bradley Martyn packs into his diet, because you’re a puny person in comparison.
To figure out how many calories you’ll need to get into that all important surplus and see the development of new muscle, you need to know how many calories you burn a day, or your TDEE.
There’s a load of calculators online that can help you figure this out.
What should you eat to build mass?
So you know you need to be eating more than you burn off. But the emphasis should be on lean protein here to help the growth and repair of muscle.
Remember you need to be eating clean, if you’re going to be working out as much as Bradley Martyn it’s going to strain your body.
We’ve covered the basics of putting on mass in this post.