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Frequently Asked Questions

In order to build size you need to optimise your training and recovery (nutrition, volume management, sleep). For the training part we'd recommend a training plan that exposes you to a progressive overload and optimised volume. If you would like a personalised plan created for you, just go through our website, chuck in your details and we'll build one that suits your characteristics. 

For the nutrition side, eating in a calorie surplus is the key to gaining muscle and often considered the most difficult part of training. if you need a hand with coming up with an elite meal plan, check out ours via our website! 

Yes! Our programs aren’t actually built with one gender in mind, the principles for growing muscle are pretty consistent for every gender! 


Yes, of course we do! check out our crafted apparel here! NTF Apparel


The program will be sent via email within 2 business days of purchase, you may download the program via the link provided. Please check your junk and spam folder from time ato time. Contact us should you fail to receive your selected program. 

Check your spam folder in your email first. Fill out the contact form should you fail to receive your chosen program within 2 business days, we will be in touch with you as soon as possible.

We can make some adjustments for limited equipment. If you have no gym equipment at home, you’ll get the best results from a commercial gym. Alternatively, we recommend you to check out our home workout program, one that we have received lots of great reviews from our customers as well. 

The beauty of these programs is that you can actually repeat them a couple times as all of the intensity measures are relative which means once you’re stronger the second time around your absolute intensity measures will rise whilst the relative ones stay the same. E.g. 3x12 reps at RPE 8 for some dumbbell flyes on your first time might be 20kg but on the second time round it might be 22kg

RPE refers to your ‘rating of perceived exertion’. typically it’s calculated on a scale from 1-10, with 10 being the point of muscle failure where you can’t finish the rep.

Creatine works by increasing how much energy your muscle cells produce, boosting your ability to lift in the gym and also helping with recovery. It also makes your muscle cells store more water, making them larger and look more full as well. 

There are plenty of low quality protein supplements out there that are mixed with fillers that won’t leave you feeling too great (your classic supermarket proteins). honestly we’d recommend going all in on a pure Whey Protein Isolate (WPI) which is just straight up quick absorbing protein without the fillers (it's also easier on the stomach than some alternatives)

bcaas are a tasty supplement that you can add to water and drink at any point during the day. For us we generally drink them during our cardio and gym sessions. bcaas basically work by preventing your body from entering a catabolic state during workouts (where your muscle is effectively wasted) also helping your muscle cells recover faster between sets and helping with overall endurance and recovery. We actually recommend a BCAA/EAA blend as the essential amino acids are also crucial in muscle protein synthesis.

If you’re looking to put on some high quality mass, I’d recommend eating in a caloric surplus (consuming more calories than you burn) with a high proportion of protein. In order to gain as much muscle and as little fat as possible, this surplus should be marginal, and the protein should be high. The surplus should be 15-20% above your maintenance calories. Your protein intake needs to be at least 2.2 grams of protein per KG of body mass. E.g. if you weigh 80kg (2.2*80=176) therefore, you need to be consuming at least 176 grams of protein a day. From here your carbs and fats are mostly interchangeable but we like the macro split: 25% protein 25% fat 50% carbs.

If you’re looking to lose weight the only real way to do it is through a caloric deficit. This basically involves eating less calories than your body burns throughout the day.