Andy Murray: His Methods of Gaining Weight and Building Muscles

Andy Murray stunned the world as he defeated the former world number one, Rafael Nadal, in 2008 US Open semifinals. Roger Federer defeated the young Brit in the finals but he climbed the ATP Rankings and became World Number 4 in the world.

Murray closed the 2009 season without winning a Grand Slam. In Australian Open, he was outlasted by Fernando Verdasco. Murray fell to Fernando Gonzales during the Roland Garros quarterfinals. Everyone expected the hardworking Brit to win Wimbledon but A-Rod ousted him during the semis. He could not make a repeat in US Open and exited during the fourth round.

But that’s fine. Andy Murray can have his time. He is into his fitness now and that really pays off. If Andy Roddick is successful in his weight loss routines, Andy Murray does everything to achieve his ideal weight. His bulking techniques were not a joke. It’s not easy but it’s certainly one of the techniques that can work for you.

Andy Murray’s Diet Routine

Standing at 6ft 3ins and weighing 13st 7lb, Murray’s body is slender and needs a lot of work to make it strong and to keep it that way by:

Eating within 30 minutes of coming off court to keep his energy levels up

…thanks to a high protein diet which is essential for muscle growth. He eats lots of sushi as it’s protein-rich and low fat.

Murray eats six meals a day, starting with a protein shake, yoghurt and bagel with peanut butter.

Throughout the day he’ll have proteins such as red meat, fish for his muscles, and carbohydrates for energy from pasta and rice.

…alcohol is banned as are processed foods and sugar. It’s important to keep hydrated and he gets through six litres of water a day.

One of the first things Murray did after an epic match was to order a margarita pizza

Andy Murray’s Workout Routine

His training schedule is split into two – during a tournament and in-between competitions.

He’s a fan of Bikram yoga, where the exercise is conducted in searing temperatures to be doubly effective. Vents pump steam into the yoga studio to get it to a sauna-like 43 C.

Murray needs upper-body strength to counteract his slender frame. His secret weapon is his weighted chin-ups routine – regular chin-ups performed with a 20kg weight around his waist. This alone works wonders for his abdominals.

Out of season, Murray spends a month at a boot camp training for six hours every day in tropical climates. There he’ll do sprinting and upper body strength exercises.

Murray’s other exercises include:

Without a doubt, Andy Murray can go far in tennis with the type of lifestyle he has. He may not be included in my personal picks but his story of physical transformation must continue to motivate each and every ectomorphs out there. There is no excuses. If Andy can do it, why not you?