Build Muscle in 12 Weeks
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How would like to build muscle in 12 weeks? That equals 3-months time. I guarantee that if you follow the simple steps I am going to outline, you’ll see up to 20 pounds of muscle growth. So get ready for the journey, and bring along a little self-discipline and hard work while you’re at it.
The first step to building massive amounts of muscle is lifting weights. Make sure you’re doing exercises that involve lifting heavy weights. These types of exercises are called compound movements. The great thing about compound movements is that they stimulate various muscle groups. Here are my favorite exercises to build muscle. They are the bench press, squat, deadlift, pull-up, barbell row, and military press. All of these exercises will stimulate your muscles to grow. Make sure you use a set/rep scheme of 5X5 for best results. After a few weeks change it up so your body won’t get used to it.
After you’ve been working out hard your body needs something very important to help it grow. This important thing is fuel for you muscles. I have a secret formula you can use to make sure you’re eating enough to gain muscle. Multiply your current weight by 20 and you’ll have the amount of calories you need to eat. So if you weigh 180 pounds, you’ll need 3,600 calories to gain muscle. This formula isn’t perfect and may need to be adjusted. However, it gives you a great starting point.
The last thing you need to fuel muscle growth is rest. Studies show that you should be sleeping 8 hours each night, especially if you’re working out. Your muscles grow the most during sleep. This is because the body releases the most HGH. This help the muscles get started on their journey to become bigger and stronger.
You’ll be able to easily build muscle in 12 weeks if you follow these steps. Remember to lift heavy, eat healthy and a lot, and get a lot of rest.
By Shaun Allen
Related: Build Muscle in 12 Weeks
Additional information:
To build muscle, you need the right weight lifting routines and workout program that guides you from beginner.
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