I always go gym, spend more time at gym than i do riding lol, cant stand riding in winter. I build every aspect of my body, and increase stamina etc by running, run for 40 mins. speed 14.5 for 20 mins and speed 11 for 20 mins. Run in the morning to burn fat. Lost 3 stone since i had monty i weighed 15 stone when i had monty weigh 12.3 now. Do boxing at night at my mates house and the odd bit of parkour after the late hours of 10 O'Clock Love the gym, especially when you got your own person trainer. Since as shit loads of people are more concerned about building the bicep muscle. Which is the smallest and hardest muscle to build in the body, thought id take a pic as if i took a pic of my back it would be a little hard to compare etc. My arms are coming on nicely, although the tricep muscle once built definds most of your arm, pointless builing biceps there bag o shit. ignore the b*****d white spots lol Muscle needs protein, people dont know that if your muscle doesnt tear and stretch then you wont build more muscle. You need to to reps then stretch the muscle in order for it to tear, the last rep is always important. has it helped me on the bike? no.