How long did you spend training Pratt?

We worked together for six months before he began shooting Guardians Of The Galaxy.

What did his workout regime look like?

He’d lift weights four or five times a week for an hour at a time. For the first few months it was mainly traditional bodybuilding sessions to add size, targeting specific muscle groups on separate days (the actual splits changed from month to month). Towards the end we started mixing things up and adding in circuit training and P90X workouts to help get him lean.

Did he do anything else outside of the gym?

Yeah, he was really active. He did a lot of mountain biking, running, swimming and kickboxing. Adding these kinds of sports helped to keep things varied and enjoyable.

What was the secret to his success?

Hard work, dedication and making the right choices, which is all you can ask for as a trainer. If I could do the training for my clients I would, but I can’t. The discipline and drive has to come from them, and Pratt was excellent in this regard.

Performing heavy Olympic lifts can be problematic – not only because you’re lifiting massively weighty plates but also because most gyms frown when you drop a 100kg bar on the floor after you’ve finished a set.

The four moves in the Olympic lift assistance section on the right will help you perfect the form you need to go bigger, avoid injury and, due to the fact that you’re using lighter weights, stop you getting told off by nearby personal trainers because you're no longer making an awful racket when you drop the bar.

MF cover model star David Peters wowed the ladies on ITV’s hit show Take Me Out with his big arms, wide chest and rock-hard abs. Here’s how he got his lady-pleasing body – follow his workout to improve your chances of getting the girls too.

The workout
Perform the exercises (right) in the order listed, resting for 60 seconds between each set and 90 seconds between each move.

Most people focus on biceps and triceps during their arms workouts, but targeting your forearms as well will help to build strength in your wrists and help protect them from injury.

Do the following exercises in order, resting for two minutes between them. You can easily build these into your regular workouts, but remember to leave two or three days before repeating them to allow your muscles to recover.

'Getting bigger arms in the gym comes as a result of your body’s response to the stress of weight training,' says personal trainer Guy Stockwell. 'If your arms muscles were sentient beings they’d think, "That was hard. I'd better do something about it so it’s not as difficult next time".’

When you perform arm resistance exercises, microscopic tears occur in your muscles. Your body responds to this micro trauma by overcompensating: the damaged tissue is repaired and more is added, making your muscles bigger and stronger so the risk of future damage is minimised.

This is the best biceps workout for adding mass and building strength, with six moves each selected for their effectiveness.

Each workout should take 35 minutes including the warm-up.

When you target a single muscle you need to allow five days between workouts. Do this workout once a week and up to two whole-body workouts in the same week, allowing 48 hours rest between each.

Use a weight that lets you complete every rep but pushes you to your limits during the last few.

Spend five to ten minutes on a piece of cardio equipment and then do some bodyweight exercises to fire up your muscles.