Filling out your frame with new muscle isn’t as hard as you might think. The Body Transformation Plan back-to-basics approach is all you need.
(Body Transformation Plan for Android is The Ultimate Bodybuilding Plan for iOS)
There are a few universal truths that anyone can apply to elicit the gains he or she is looking for. We not only present three of them here, but our expert also used each of them to craft the accompanying mass-gain program, making it a proficient and practical method to gain an appreciable amount of new muscle over the next three months.
TRUTH NO. 1 | MUSCLES GROW WITH BIG LIFTS IN THE EIGHT TO 12 REP RANGE
Applied Truth: In this program, you won’t ever perform a set with less than eight or more than 12 reps. Because this is the optimum rep range for hypertrophy — your main goal these 12 weeks — it makes no sense to deviate from it for novelty’s sake. Also, single-joint movements will be a rare find. Major lifts comprise the bulk of the exercises here.
TRUTH NO. 2 | PROGRESSION IS THE KEY TO GROWTH
Applied Truth: For the next three months, you’ll continually switch things up. Each month, you’ll handle progressively heavier weight loads in more challenging rep schemes (still within the eight to 12 window) to confuse your muscles and spur new growth.
TRUTH NO. 3 | TRAINING TO FAILURE (AND BEYOND) IS REQUIRED
Applied Truth: While you will be striving to reach muscle failure with each set in this program, you will add some intensity boosters in the second and third phases that are designed to help you take your muscles beyond failure.
Plan of Attack with Body Transformation Plan
Now that you understand the underpinnings of Body Transformation Plan here’s more detail on how you’ll be spending the next 12 weeks in the gym. In Phase 1 (weeks one to four), you’ll lay the foundation for future size gains. In this phase, you’ll select your 12 rep max for your base line working weight. After your first set of 12, you’ll rest no more than one to two minutes, then perform another two sets with that same weight, achieving no more than 12 but shooting for at least 10 on the second set and eight on the third set.
In Phase 2 (weeks five to eight), you’ll bring on more poundage. This month, you’ll go a little heavier, selecting your 10 rep max, right in the middle of the magic growth range. You’ll do your first set so that you fail at 10. After your first set, you’ll be noticeably fatigued, but your second set is another 10 rep-max set. This means you will probably need to drop the weight slightly to achieve another 10 reps on each of the next two sets. Remember, the key is to fail at 10 reps. If you can do more, you went too light. If you can’t quite reach 10, you need to lower the weight a bit.
Finally, in Phase 3 (weeks nine to 12), you’ll put your expanding muscles to maximum use. Keeping with the theme of progression, your eight rep max will serve as your base weight. And as you’ll see, we have you going for 10 and 12 reps after your initial set of eight. You might be asking how it’s possible to get 10 or 12 reps using a weight that causes you to fail at eight. The answer is you won’t, technically. When you get to eight on your second set, we want you to rest for roughly 15 seconds, then do another two reps to get you to 10 total. And on your third set, we want you to rest for 30 seconds before attempting an additional four reps to get you to 12 reps. It’s not necessarily a true rest-pause set, but the mentality is identical. You rest long enough for your explosive energy stores to replenish, then perform more repetitions, paving the way for more growth.
One more note to keep in mind: These protocols will not apply to abs, which you will instead train twice per week at a standard rep range for all 12 weeks. Because you’re focused on getting bigger, you just want to keep your abs conditioned, but save the hardcore ab work for your get-lean plan.
Now, before you begin Body Transformation Plan, one more truth to mention: Any training program is only as good as the effort you’re willing to put in. We assume you want to pack on impressive muscle gains and are willing to put in the intense work required — now it’s your turn to prove us right.
You will get big, and you will get strong. But you have to do exactly as I say. Ready? Of course you’re ready! Well then, what are we waiting for…let’s get lifting.
Some of the users reviews:
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