Training guide
Bulking means eating a little more than you burn while you train hard, so your body has the energy to build muscle. The training decides where the extra goes: lift, and much of the gain can be muscle; don't, and most of it is fat. Bigger surpluses don't build more muscle, so a small surplus and a slow, steady gain is the way the evidence points.
This guide covers who should and shouldn't bulk, how many extra calories to eat (and why our calculator won't give you a bulking figure), how fast to gain, lean against dirty bulking, protein, the training, how long to bulk and when to stop, and bulking as a woman, a teenager or a slim beginner. If you've lost weight without trying or you're underweight, start with our gain weight guide and a GP. To follow it week by week, our workout plan for skinny guys is the beginner's version.
The training decides where extra food goes. In 73 men lifting 4 days a week for 8 weeks, a 2,000-calorie daily drink added about 3 kg, nearly all of it fat-free mass. In 25 adults who overate for 8 weeks without training, fat made up half to more than 90% of the extra energy their bodies stored.
Faster weight gain mainly added fat, not muscle, in trained lifters, and a bigger planned surplus added more fat but no more lean mass in elite athletes. The best surplus has never been tested.
Guidance for natural bodybuilders suggests eating about 10 to 20% more than your maintenance calories and gaining about 0.25 to 0.5% of your body weight a week, less if you're experienced. That's expert guidance, not a tested rule.
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Extra protein stopped adding muscle at about 1.6 g per kg of body weight a day in 49 trials. Spread it over 3 to 5 meals and snacks; food covers it.
Build towards 10 to 20 hard sets per muscle a week, stop 2 or 3 reps short of failure on big lifts, and add reps and then weight. Three full-body days or a 4-day upper and lower split both work.
If you've lost weight without trying or you're underweight, see a GP and read our gain weight guide first. If food, training or your size has become a worry, talk to a GP. Anabolic steroids carry serious risks and are addictive.
A bulk is a training choice. These come before any plan.
See a GP if you've lost weight suddenly, lost weight without changing your diet or exercise, or use the control of food to cope with feelings.
If you're underweight, gaining is about health first: our gain weight guide covers it, with the NHS's advice on how much more to eat.
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Beat says a drive to be more muscular, sometimes called muscle dysmorphia, can be part of an eating disorder, especially in men. The NHS lists exercising too much and very strict routines around food among the signs of an eating disorder, and says people with body dysmorphic disorder may take anabolic steroids because they don't see themselves as big or strong enough. See a GP; our eating disorders guide has Beat's helplines.
The NHS warns that anabolic steroids taken to build muscle can cause serious side effects, from infertility, shrunken testicles and severe acne to heart attacks, strokes and liver or kidney problems, as well as aggression and mood swings, and that they're addictive. It notes that people with body dysmorphic disorder may take them because they don't see themselves as big or strong enough. If you think you're addicted, see a GP.
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Start with our teenagers' plan. We don't suggest counting calories for children or teenagers unless a professional advises it.
A bulk is a period of eating a little more than you burn while you train hard, so your body has the energy and protein to build muscle. A surplus supports muscle gain, but how big it needs to be is unknown.
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These are gym words, not research terms. A lean bulk is a small surplus with a slow, steady gain. A clean bulk means mostly nourishing food. A dirty bulk means eating as much as you can, often junk food, to gain fast. Trials compare surplus sizes and types of food, not these labels.
Weight gained on a bulk is muscle, some fat, water, stored carbohydrate and food in your gut. In trials, "fat-free mass" includes water and stored carbohydrate as well as muscle, so it flatters the muscle a little (our reading). Some fat gain is normal.
Source 1
Across 111 studies of 1,927 men, training added about 1.5 kg of muscle on average. Beginners gain fastest: over 21 weeks, untrained men grew their thigh muscle by 5.6% while 8 strength athletes didn't grow at all on similar training.
Identical twins overfed by the same amount gained anything from 4.3 to 13.3 kg, each pair alike. After the same 12 weeks of arm training, muscle size changed by anything from 2% smaller to 59% bigger. Women and men gain a similar share of muscle; men add slightly more in absolute terms in the upper body.
21 trained lifters were randomised to eat at their needs, 5% above or 15% above for 8 weeks, training 3 days a week; 17 finished. Faster weight gain mainly meant thicker skinfolds, with only weak evidence of more arm muscle. The 15% group's bench press rose a little more.
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In 39 elite athletes training for 8 to 12 weeks, a meal plan with more calories (about 3,600 against 3,000 a day) raised body weight by 3.9% against 1.5% and fat mass by 15% against 3%, with no difference in lean-mass gain.
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A review found the surplus that best builds muscle has never been tested in people who lift. Guidance for bodybuilders suggests 10 to 20% above maintenance, less for advanced lifters, as expert advice.
In 73 men lifting 4 days a week for 8 weeks, a 2,010-calorie drink, with or without extra protein, added 3.1 kg of body weight and 2.9 to 3.4 kg of fat-free mass. Strength rose alike in every group. Once protein needs were met, the extra energy mattered most.
Source 1
In 25 adults living on a research ward who ate about 950 extra calories a day for 8 weeks without training, fat rose alike on low, normal and high protein diets and made up half to more than 90% of the stored energy. Lean tissue rose by about 3 kg only on the two higher-protein diets.
Source 2
Twelve pairs of identical twins overfed by 1,000 calories a day, on 84 days over 100 days, gained 8.1 kg on average, from 4.3 to 13.3 kg, with each pair gaining alike.
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In 18 healthy young adults who ate fast food twice a day and moved little for 4 weeks, liver tests rose above normal in 11 and liver fat more than doubled. In 16 adults with overweight, 3 weeks of extra sugar raised liver fat by 27% while weight rose by 2%. Both studies are small.
In 39 lean young adults overfed muffins for 7 weeks, saturated fat (palm oil) raised liver fat markedly and visceral fat twice as much as polyunsaturated fat (sunflower oil), at the same weight gain. An extra gain in lean tissue with the polyunsaturated fat wasn't repeated in 61 adults with overweight.
In 49 trials of 1,863 people, extra protein added a little muscle and strength to training, and the benefit levelled off at about 1.6 g per kg a day. The International Society of Sports Nutrition says 1.4 to 2.0 g per kg is enough for most active people.
Across 43 studies, adding aerobic exercise to strength training didn't reduce muscle growth or maximum strength.
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Our suggestions, built on the evidence in this guide; no trial has compared these choices.
Lose some fat first, or recompose: build muscle while eating at or a little below your needs. NICE counts a waist of half your height or more as a sign of increased health risks. Our body recomposition guide explains how.
You'll likely gain muscle without a surplus. In 114 trials, strength training alone added about 0.8 kg of lean mass against no training, and it was a deficit of about 500 calories a day, not eating at your needs, that stopped muscle gain in pooled trials. Eat at maintenance and train; our body recomposition guide has the details.
A small surplus, enough protein and three full-body days: our workout plan for skinny guys sets it out week by week. If you're underweight, our gain weight guide comes first.
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A slow lean bulk, at the low end of the rate below, then a slow fat-loss phase if you want one.
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Our calories per day calculator works out the calories you need to stay the same weight. It shows a weight-gain figure only at a BMI (body mass index) under 18.5, as the NHS advises for people who need to gain weight, so if you're bulking above that, take its maintenance figure and add to it yourself.
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Start with about 10% more than your maintenance figure: about 200 to 300 calories a day for most adults, which is a snack or a milky drink. That's the low end of the 10 to 20% suggested for bodybuilders, and a little under the 300 to 500 extra calories the NHS suggests for people who need to gain weight. It's our editorial starting point: the best surplus hasn't been tested.
Weigh yourself on a few mornings a week and compare weekly averages. If yours hasn't risen after 2 or 3 weeks, add a snack or a milky drink a day; if it's rising faster than about 0.5% of your body weight a week, take about 100 to 200 calories a day off (our suggestion, as our calories calculator adjusts).
That's the pace guidance for natural bodybuilders suggests for beginners and intermediates, and less for advanced lifters. It's expert guidance, not a tested rule. In kilograms (our arithmetic):
Source 6
Faster gain mainly added fat in trained lifters and elite athletes, without more muscle.
Your weekly average weight, your waist and your lifts tell you more than a body-fat reading. Three smart scales were 2.2 to 4.4 kg of fat out against a body scan, and NICE says bioimpedance shouldn't replace BMI. Check your waist every 4 weeks, and take photos in the same light (our suggestion).
About 1.6 g per kg of body weight a day: about 120 g at 75 kg (our arithmetic). Our protein calculator's building-muscle setting gives 1.6 to 2.2 g per kg, to cover the uncertainty.
The International Society of Sports Nutrition suggests about 20 to 40 g a meal, every 3 to 4 hours. Three to five meals and snacks covers it. Food can meet your needs; a shake is a convenience.
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Protein foods, starchy carbohydrates such as rice, potatoes, pasta, bread and oats, fruit and vegetables, and healthy fats such as nuts, seeds and olive oil. When you're full, the NHS's easy extras help: cheese, nuts and seeds, yoghurt, and milky drinks between meals rather than before them. Guidance for bodybuilders suggests at least 3 to 5 g of carbohydrate and 0.5 to 1.5 g of fat per kg a day.
The NHS says not to rely on chocolate, cakes and sugary drinks to gain weight. In small trials, a month of fast food or 3 weeks of extra sugar raised liver fat quickly, and overeating saturated fat raised liver and visceral fat more than unsaturated fat.
A squat, a hinge, a push and a pull in every full-body session, plus a carry or core move, or the same spread over upper and lower days. Strength training builds strength and muscle size against not training, at any age.
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Start with about 6 to 10 hard sets per muscle a week (our editorial starting point) and build towards 10 to 20 over months. Beyond about 10 sets a week each extra set adds less, and past about 20 the extra gain is small.
Most sets of 8 to 12, with 5 to 8 on heavy lifts and 12 to 20 on small moves. Stop big lifts 2 or 3 reps short of failure; the last set of small moves such as raises and curls can go to 0 to 2. Training to failure isn't needed.
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Rest 2 to 3 minutes on heavy lifts, about 90 seconds to 2 minutes on other big lifts and 60 to 90 seconds on small moves. Add reps until every set reaches the top of its range, then add the smallest weight step you have, as our plans' shared notes set out.
Three full-body days if you're new to lifting, or four upper and lower days after about 6 months, as our plans set out. How often you train a muscle matters little once your weekly sets match, so choose the week you can keep.
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Walking and cycling don't cost muscle, and they count towards your 150 minutes a week; eat a little more to cover them (our suggestion). Adults need 7 to 9 hours' sleep.
Our editorial plan, built on the NHS and NICE advice, the guidance for bodybuilders and the trials in this guide, and our plans' shared notes on starting weights, effort and progression.
Loading the 3D figure…
The movement on the figure: Dumbbell goblet squat
Pick a squat, a hinge, a push and a pull for each session, as in our full-body and upper and lower workouts, which give the sets and reps. The how-to guides show the technique.
3D demoDumbbell goblet squatIntermediate · A dumbbell
3D demoBarbell back squatAdvanced · A barbell
3D demoLeg pressBeginner · Strength machine
3D demoDumbbell Romanian deadliftIntermediate · A dumbbell
3D demoTrap bar (hex bar) deadliftIntermediate · Other / check instructions
3D demoDumbbell bench pressIntermediate · A dumbbell + A bench or box
3D demoBarbell bench pressIntermediate · A barbell + A bench or box
3D demoStanding overhead pressIntermediate · A barbell + A dumbbell
3D demoLat pulldownBeginner · A cable machine
3D demoPull-upAdvanced · Pull-up bar
3D demoSeated cable rowBeginner · A cable machine
3D demoFarmer's carryIntermediate · A dumbbell + A kettlebellSmall moves add sets for the muscles big lifts train less, such as the side of the shoulders, the arms and the hamstrings. Our upper and lower body gym workouts use them at 2 to 3 sets of 10 to 20.
3D demoDumbbell lateral raiseBeginner · A dumbbell
3D demoFace pullIntermediate · A band
3D demoDumbbell biceps curlBeginner · A dumbbell
3D demoTriceps pushdownBeginner · A cable machine
3D demoBarbell hip thrustIntermediate · A barbell + A bench or box
3D demoMachine leg curlBeginner · Strength machine
3D demoRear-foot-elevated split squat (Bulgarian split squat)Intermediate · A bench or boxFull-body sessions if you're new, then upper and lower or push and pull days. Each gives every set and rep.
A beginner full-body gym workout: goblet squats, dumbbell bench press, lat pulldowns, Romanian deadlifts and dead bugs, with sets, reps and rest.
45 minBeginner12 movesCardio machine, A bandFull-body gym workout B: trap bar deadlifts, cable rows, seated dumbbell press, step-ups, leg curls, push-ups and a Pallof press.
50 minBeginner13 movesCardio machine, Other / check instructionsA 35-minute full-body strength workout with dumbbells: goblet squats, presses, rows, Romanian deadlifts and carries.
35 minIntermediate9 movesA band, A dumbbellHome dumbbell workout B: reverse lunges, push-ups, bent-over rows, single-leg glute bridges, lateral raises and side planks.
35 minIntermediate11 movesA wall, A dumbbellA gym upper body workout for chest, back, shoulders and arms: bench press, rows, presses, pulldowns, raises, curls and pushdowns.
50 minIntermediate13 movesA band, A barbellUpper body workout B: overhead press, pull-ups, incline dumbbell press, chest-supported rows, face pulls, hammer curls and triceps extensions.
50 minIntermediate13 movesA band, Pull-up barA gym leg day: back squats, leg press, leg curls, Bulgarian split squats, leg extensions and calf raises.
55 minIntermediate9 movesA wall, A barbellA gym lower body workout for legs and glutes: trap bar deadlifts, hip thrusts, reverse lunges, leg curls, hip abduction, calf raises and core.
50 minIntermediate13 movesOther / check instructions, A barbellA push day workout for chest, shoulders and triceps: bench press, overhead press, incline dumbbell press, lateral raises and pushdowns.
55 minIntermediate10 movesA band, A barbellA pull day workout for back and biceps: pull-ups, barbell rows, chest-supported rows, face pulls and curls, with sets, reps and rest.
55 minIntermediate10 movesPull-up bar, A barbellBarbell strength workout A: back squats and bench presses in sets of five, plus rows. Workout B (squat, overhead press, deadlift) is a separate session.
40 minBeginner6 movesA band, A barbellA 60-minute upper-body session for muscle growth: incline presses, rows, pulldowns, flys, lateral raises, face pulls, pushdowns and curls, short of failure.
60 minIntermediate12 movesCardio machine, A bandA 60-minute lower-body session for muscle growth: hack squats, Romanian deadlifts, leg curls, leg extensions, hip thrusts and standing and seated calf raises.
60 minIntermediate11 movesCardio machine, A wallA 45-minute gym workout for shoulders and arms: overhead presses, lateral raises with face pulls, then two biceps and triceps pairs, with sets, reps and rest.
45 minIntermediate11 movesA band, A barbellThe workout plan for skinny guys is the beginner's bulk, week by week: three full-body days, a small surplus and protein. After about 6 months of lifting, the muscle-building plan is the next step.
A 12-week workout plan for skinny guys who find it hard to gain: three full-body gym days, eating a little more, protein, sleep and honest timelines.
3 training days50 minBeginner4 days a weekA 12-week gym plan to build muscle after your first months of lifting: upper and lower days, sets that rise in three phases, lighter weeks, food and sleep.
4 training days55 minIntermediate4 days a weekA 4-day upper/lower split: two upper body and two lower body gym days, each muscle trained twice a week, with sets, reps and progression.
4 training days50 minIntermediate4 days a weekA 4-day gym workout routine for men: upper and lower days, each muscle trained twice a week, with sets, reps, progression and the evidence.
4 training days50 minIntermediate3 days a weekA weekly workout plan for women: three strength days, cardio and pelvic floor training, with the evidence on periods, pregnancy and menopause.
3 training days45 minBeginner6 days a weekA 6-day push/pull/legs plan for experienced lifters: two push, two pull and two leg days, with sets, reps, rest and lighter weeks.
6 training days55 minAdvanced4 days a weekA 4-day dumbbell-only plan for home or gym: two upper and two lower days, every set, rep and rest, and how to keep progressing when the dumbbells max out.
4 training days45 minBeginner3 days a weekA 12-week beginner barbell program: squat every session, alternate bench and row with press and deadlift, and add weight each time until it stalls.
3 training days50 minBeginner3 days a weekA 12-week workout plan for 13 to 17 year olds: technique first, then light weights, 2 or 3 sessions a week around sport and school, at home or in a gym.
3 training days40 minBeginnerNo trial has tested how long to bulk or when to stop, so these are our suggestions.
Compare your weekly average weight, your waist, photos in the same light and your lifts with 4 weeks ago, as our plans' check-ins do.
Our editorial stop rules:
Eat at maintenance for a few weeks before any fat-loss phase (our suggestion), then lose fat slowly: athletes losing about 0.7% of body weight a week gained lean mass, while those aiming for 1.4% didn't.
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In training studies of men, muscle mass rose about 1.5 kg on average, with a huge range between people. Strength comes first, within weeks. Nobody can promise you a size or a date.
People differ in how much extra food they burn off, but every pair of twins in an overfeeding study gained weight. Smaller meals more often, and milky drinks between meals, help if you fill up quickly. Our workout plan for skinny guys covers a slow start.
The same plan works. Women gain a similar share of muscle to men from the same training, with smaller absolute gains in the upper body on average. Muscle grows slowly, so you choose how far to go.
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Start with our teenagers' plan and regular meals and snacks. We don't suggest counting calories for children or teenagers unless a professional advises it.
You don't need them. Food can meet your protein needs, and in 73 men a carbohydrate drink added as much fat-free mass as a protein-and-carbohydrate drink with the same calories. Creatine is optional, as our build muscle guide says.
If you have kidney disease, ask your doctor before raising your protein or taking creatine; the safety studies were in healthy people.
If you get chest pain or pressure, feel faint or dizzy, are unusually breathless, or your heart races or beats irregularly during exercise, as our plans advise.
For chest pain that comes on suddenly and doesn't go away, feels tight or like squeezing, spreads to your arms, neck, jaw, stomach or back, or comes with sweating, feeling sick, light-headedness or breathlessness; severe difficulty breathing; someone who faints while exercising; palpitations that don't go away, or come with chest pain, shortness of breath or feeling faint; or a headache that starts suddenly and is extremely painful, especially while lifting or straining, or comes with numbness or weakness, difficulty speaking or loss of vision. The NHS says a bleed on the brain may be more likely when lifting something heavy. Don't drive yourself to A&E.
Ask for an urgent GP appointment or get help from NHS 111 for a headache that's triggered or made worse by coughing, sneezing, bending down or exercising. In the US, contact your doctor or urgent care.
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Call 999 or go to A&E: loss of feeling or numbness around the genitals or bottom, new trouble peeing or controlling your bladder or bowels, changes in genital sensation during sex or problems with erections or orgasm, or pain, tingling, weakness or numbness in both legs. These are signs of cauda equina syndrome, which needs treating in hospital urgently. Don't drive yourself.
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See a GP if pain spreading down a leg hasn't improved after a few weeks of home treatment, is getting worse or stops your normal activities. Sciatica on both sides, or weakness or numbness in both legs that's severe or getting worse, is a 999 call or a trip to A&E.
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See a GP if you think you have a hernia, a bulge or lump that may get bigger when you strain and smaller when you lie down. Get help from NHS 111 if you have a hernia and pain in or around it, a bloated tummy, you feel or are sick, you're vomiting blood or your vomit looks like coffee grounds, you're constipated, you have a high temperature or feel hot, cold or shivery, or you've suddenly become confused. Call 999 or go to A&E for a femoral hernia (a small lump at the top of your thigh, in your groin) with very bad tummy pain, sickness, being unable to fart or poo, a high temperature or sudden confusion.
A pop or tearing at the front of the armpit or chest during a lift, followed by bruising into the chest or upper arm, a change in the shape of the chest or armpit, or weakness pushing, can be a torn chest tendon. Don't wait for it to settle: get help the same day from NHS 111 or an urgent treatment centre, as our pec strain guide explains.
Speak to your GP first if you haven't exercised for some time or have medical conditions or concerns, as the NHS advises. Get advice before heavy lifting or hard straining work if your blood pressure is uncontrolled, or you have heart disease or chest pain when you're active, a pacemaker or defibrillator, diabetic eye disease, glaucoma, a hernia, recent eye or tummy surgery, or you're pregnant, as our breathing guide lists. After a recent shoulder dislocation or shoulder surgery, follow our shoulder dislocation guide or your surgical team first.
After heart surgery through the breastbone, or a heart or lung transplant, follow your surgeon's advice before pushing, pulling or lifting with your arms.
See a GP if you've lost weight suddenly, lost weight without changing your diet or exercise, or use the control of food to cope with feelings.
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The NHS lists spending a lot of time worrying about your weight and body shape, eating very little food, exercising too much, and having very strict routines around food among the signs of an eating disorder, and says to see a GP as soon as you can. Worrying a lot about one area of your body can be body dysmorphic disorder. Beat's helpline in England is 0808 801 0677, and our eating disorders guide has the other numbers.
Bigger surpluses mostly added fat, not more muscle, in trained lifters and elite athletes, and the best surplus is unknown. The NHS says not to rely on chocolate, cakes and sugary drinks to gain weight.
A bigger surplus added fat but no more lean mass. In small trials, a month of fast food raised liver tests above normal in 11 of 18 young adults, 3 weeks of extra sugar raised liver fat by 27%, and overeating saturated fat raised liver and visceral fat more than unsaturated fat. The type of food didn't change the muscle gained in the larger fat trial.
Strength training alone added about 0.8 kg of lean mass against no training in 114 trials in people with overweight or obesity. It was a deficit of about 500 calories a day, not eating at your needs, that stopped muscle gain on average.
The extra fat from a big surplus has to come off later, and losing it fast cost athletes their lean-mass gains: those losing about 0.7% a week gained lean mass, while those aiming for 1.4% didn't.
Food can meet your protein needs; a shake is a convenience. In 73 men, a carbohydrate drink added as much fat-free mass as a protein-and-carbohydrate drink with the same calories.
People differ a lot in how much they gain and grow, but every pair of twins overfed alike gained weight. A slow start isn't a verdict on your body; our workout plan for skinny guys covers what to do.
Women gain a similar share of muscle to men from the same training, with smaller absolute upper-body gains on average. Muscle grows slowly and follows the sets you choose.
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Eating a little more than you burn while you train hard, so the extra energy goes into building muscle. The training decides where the gain goes: men lifting with a high-calorie drink gained mostly fat-free mass, while people who overate without training stored most of the extra as fat.
Start from your maintenance figure in our calories calculator and add about 10%, which is a snack or a milky drink a day for most adults. Guidance for bodybuilders suggests 10 to 20% above maintenance, but the best surplus hasn't been tested, and bigger surpluses mostly add fat.
About 0.25 to 0.5% of your body weight a week, which is about 0.2 to 0.4 kg at 75 kg, and less if you've trained for years. Average your morning weigh-ins over the week, and if nothing moves in 2 or 3 weeks, add a snack.
About 1.6 g per kg of body weight a day: extra protein stopped adding muscle around there in 49 trials. That's about 120 g at 75 kg, spread over 3 to 5 meals and snacks, and food covers it.
A lean bulk is a small surplus and a slow gain; a dirty bulk means eating as much as you can, often junk food. The dirty version adds more fat but no more muscle, and overeating junk food raised liver fat within weeks in small trials.
No trial has tested it. Review every 4 weeks, and ease off or move to maintenance if your waist reaches half your height, your weight rises faster than about 0.5% a week, or your lifts stall while your waist grows. These are our suggestions.
If your waist is more than half your height, lose some fat first or try recomposition. If you're new to lifting or "skinny fat", eating at maintenance and training usually builds muscle without a bulk. If you're lean and have trained for a year or more, a slow lean bulk suits you.
Keep the surplus small and the gain slow, about 0.25 to 0.5% of your body weight a week, eat about 1.6 g of protein per kg, and train every muscle progressively. Some fat gain is normal; check your waist every 4 weeks.
The same way: a small surplus, enough protein and progressive training. Women gain a similar share of muscle to men from the same training, and muscle grows slowly, so you choose how far to go.
People do differ in how much extra food they burn off, but every pair of twins in an overfeeding study gained weight. Eat a little more every day, lift three times a week, and follow our workout plan for skinny guys. If you've lost weight without trying, see a GP first.
No. Food can cover your protein, and a shake is a convenience; in one trial a carbohydrate drink added as much fat-free mass as a protein one. Creatine is optional, and with kidney disease, ask your doctor first.
Teenagers can strength train safely with good supervision and eat regular meals and snacks; our teenagers' plan is the place to start. We don't suggest counting calories for children or teenagers unless a professional advises it, and anabolic steroids can stop teenagers growing to their full height.
Exercise education, not a personal prescription, and clinical review of these guides is pending. Check with a GP before starting hard training if you have a heart condition, chest pain, dizziness or breathlessness when active, and stop for sharp or increasing pain. Health disclaimer.
