Q: Hi Mike , i've recently joined a gym and would like to gain a bit of weight but add some good definition to my overall physique. Could you give me a good programme to work to also including a good workout on my abdominal area as well. I have the opportunity to go to the gym 3 times a week and in general is there anything that you would suggest eating to help me achieve this as well.
Many thanks.

A: Sure, all you have to do is fill out my fitness guide and you'll get a custom diet and training programs (specify 'Gain Muscle' as your goal). If you haven't already, you should also read both of my nutrition and weight training articles. Remember that your diet is at least as important as your training! Also remember to always always perform exercises with perfect form -- that will give you best results and prevent injuries. If you're not sure if you perform the exercise correctly, check out my exercises page and/or ask a trainer or somebody knowledgeable.

What you want to accomplish -- gain muscle and yet achieve better definition (which means losing fat) at the same time -- is not easy to do, though if you've never trained before it's doable. A very clean diet and very slow weight gain (no faster than 2 pounds per month) will be key. If you are already in pretty good shape, then achieving both these goals simultaneously will be near impossible and you'd do well to focus first on one, then (by changing the diet around as the fitness guide suggests) on the other.

Doing extra ab work like you asked wil not make any difference. The program that the fitness guide will give you will include a bit of ab work and that's all you need. Doing more abs will not bring your six-pack out any sooner. Good luck!