0000002067 00000 n Perform a couple warm-up sets for each exercise that is towards the beginning of a workout. The last one to two sets should be your heavier sets. Together these things will aid in promoting a highly productive 12-weeks. Even though Optimum Pro Whey Complex above contains essential amino acids, taking individual supplements such as Xtend have been designed specifically for pre, during and post. These are isolation exercises that help to develop the muscles you’re not necessarily hitting in the big three lifts. On workouts 4 through 6, you're repeating workouts 1 through 3 so aim for more explosive swings or more total sets. Building muscle is all about time under tension, and these metabolic complexes that I have put together will be sure to hit some untapped muscle fibers and help them grow. trailer If you don't associate kettlebell exercisesÂ with building muscle, well, that's understandable. These workouts will be brief, yet focused, and will last 45-55 minutes, depending on the workout. But the most important thing is to get in the four workouts each week. Target each muscle group twice per week. Then, when you're ready, clean the kettlebells back into the rack position and perform a set of front squats. as needed for five minutes. Friday: 20 minutes medium-intensity cardio, and abs. The overall results of these combo supplements are enhanced endurance, strength and recovery-all of which lead to greater gains in mass. Instead, working more muscle more often will produce large increases in anabolic hormones (testosterone, growth hormone) and protein synthesis, thus leading to more muscle. It is also possible to hit a plateau in this time so you need to make sure the routine gets switched up from time to time in order to keep the muscles guessing and growing. What about ab work? Split: 3-day Volume: Medium-high Reps: 10-12 Rest: 1 minute between each set. We suggest that on your rest days you focus on relaxation, full recovery and eating plenty of healthy foods. Over the course of 15 years of working with some of the world's best experts, Kris Gethin synthesized their techniques into the ultimate plan for building an extreme amount of size in 12 weeks. If you start putting on more fat than you'd like, cut back. This slight variation may not seem like much, but it increases the time under tension you experience and triggers metabolic stress. State of Fitness opened up just four years ago and is already one of the leading training facilities in the Midwest. Join BodyFit Elite today to unlock the app for this fitness plan, and many others, in the Apple and Google Play stores! You can't be the biggest in the business doing a half-assed workout. We are a participant in the Amazon.com Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites. And his passion comes through onto his physique; he pushes himself to his limit on each set, and the results show. This way you’ll be targeting a range of muscle fibers and enhance muscle gains. After all, your’e targeting the same muscle set after set – that’ll quickly result in accumulative fatigue. 0000014235 00000 n Taken simultaneously, these recommended supplements can facilitate optimum mass gains over the 3-month duration. Start over again at 1 rep. Set your timer for 20 minutes. On workouts 4 through 6, you're repeating workouts 1 through 3 so aim for more explosive swings, or more total sets if you struggled to keep up the first time around. Universal EAA Stack, Controlled Labs Purple Wraath, or Nutrabolics Growth Factor (Amino Acids): As the building blocks of protein, supplementing with amino acids can aid in reconstructing muscle tissue to be bigger and stronger. Do not put the bar down until all five exercises are completed. Over the past 4-weeks, there have not been any exercise changes and only rep and set changes. Pro Complex also has higher levels of branched chain amino-acids and L-glutamine compared to regular whey, both of which are especially important after training, as well as the digestive enzyme Aminogen. Rest no more than sixty seconds between exercises. The types of exercises that Ronnie performs are with free weights for the majority. In 12 weeks, some clients have gained over 30lbs of weight with no change in skinfold (body fat) measurements. That's all you'll need for this groundbreaking program. However, whatever level you're at, any 12-week mass building routine should include the essentials: a solid degree of heavy exercises, free-weights and using a hypertrophy specific rep-range of 7-11 reps. My routines focus on these essentials while also targeting all areas of muscles. Here's what will comprise your two workouts: You'll perform each workout six times over a 4-week period. 0000015446 00000 n Perform 3 rounds of 6 reps for each exercise. All rights reserved. Do not put the two dumbbells down until all five exercises are completed. It is true that these methods can produce more growth stimulus by tearing more muscle tissue, but we don't want to compromise recovery abilities over the duration of the program. *Although volume looks extreme here, keep in mind that they are 2 sets per exercises, as well as this workout being the highest in volume of the 3. 5777 N Meeker Ave, Boise, ID 83713-1520 USA. Rest two minutes between complexes. These movements will make up the cornerstone of the twelve-week hypertrophy program. Perform 3 rounds of 8 reps for each exercise. 0000024220 00000 n Good luck with your 12-weeks of training! Do not put the KB down until you are done with each complex. Do an RM test with your pair of kettlebells for the swing. If not, use these weeks to keep practicing with the one-handed swing, trying to build up to 20 reps per hand, each at chest height. Academia.edu is a platform for academics to share research papers. 0000030668 00000 n That may not sound like enough variety to grow on, but all major movement patterns are covered by these exercises: You'll perform these three days a week, on alternating days, using an A/B split. It means there is fatigue in your system. Rest two minutes between complexes. Perform 3 rounds of 8 reps for each exercise. You’ve got 3 mandatory sessions per week. Finally, don't rush your reps. These three lifts change slightly in each of the three phases, but the movement patterns remain similar. For the most part his workouts include warm-up sets of around 15-20 reps. From here, he does about 3 different exercises for the muscle group he is working that day, for 3 sets of pyramiding weights each. Rest no more than sixty seconds between exercises. : Eating is good. It is just too high of an expectation to have. 0000021759 00000 n Following I will included both 4-and-5-day splits. Once you finish the 12 weeks and account for your success, you can keep the program going until you reach your goals. The way most people are using them in the gym is as a lightweight way to break a serious sweat, and nothing else. Start the program with a pair of matching kettlebells you can press approximately 4-6 times. All movements except for the swing and Olympic lifts should be done with control. Click Here For A Printable Log Of Wednesday.