12 Week Muscle Building
Twelve Weeks to a Muscular New You!
Did you know that 98% of standard healthy adult males can build a well muscled, powerful physique by following the right muscle building programmes for 18 months?
What about the fact that the same 95% could have a Brad Pitt body in just three months?
Or the fact that our average male client (who follows our advice – you must read to the bottom of this page to see what results mean and how they can vary) improves his body fat % by almost 1% every single week for their first 12 weeks
Our personal training programmes are a result of decades of in the trench experience working on adding muscle mass to thousands of people of all ages and walks of life. We have made tonnes of mistakes, but we have also made an awful lot of correct decisions. Our Muscle Building system is the direct application of learning from both the hits and the misses, creating what we believe to be one of the most powerful muscle building programmes in the world.
It incorporates a periodised exercise routine designed to increase both STRENGTH and MUSCLE MASS, and will see you undertaking challenging routines within overall phases of intensification, accumulation and super-compensation that include training cycles of low set, “heavy duty” work, high set, volume work, low rep functional hypertrophy work with advanced principles such as clusters and wave loading. This is not a one-size fits all programme and is radically overhauled for each personal training client’s unique physiology, training experience, and goals. However the basic tenets remain the same as we construct your routine around the integral phases of intensification, accumulation and super-compensation.
Nutritional Consultation and Audit
You must keep a food diary of exactly what is consumed during a so-called “regular” week. This way we can accurately conduct a full-scale audit of dietary habits and make positive changes that are particular to how you eat, rather than making sweeping statements that apply generally, but not necessarily to you specifically.
The Muscle Fitness, Muscle Building & Bodybuilding Workout plans have very strict nutritional protocols that are made to fit around your own needs and lifestyle, not the other way around! Our personal training clients all receive highly personalised dietary programmes that break down exactly how you should eat for each individual day of your 84 day programme! Why do we go into such minute detail? The answer is simple – we like to be able to accurately tell you what you can expect from your 12-week commitment to us. We simply do not believe in leaving anything to chance.
Depending upon your exact goals, we also map out a full-scale supplementation programme that includes every possible permutation of what food supplements you can take to enhance your progress.
Personal Training Sessions
On the basis of the data gathered by our initial consultations we then construct a unique Muscle / Fitness, Muscle Building or Bodybuilding workout programme just for you. This is a 12-week workout plan that is designed to evolve as your own conditioning improves. It will see you gaining noticeable muscular weight and strength within the first 10 days.
We also take into account the information gathered during the physical assessments, and construct a plan that takes into account any pre existing or potential structural / muscular imbalances, addressing weaknesses head on and eliminating them with the application of modern sports science programme design.
What Can You Expect on the Muscle Fitness, Muscle Building or Bodybuilding Personal Training Programme?
Noticeable muscular weight gain within 10 days
More energy and vigour in your stride! It may sound a bit clichéd but you will actually feel more powerful and strong.
A more toned and physically impressive body
Better sleeping patterns
After 12 weeks, a more muscular and more confident you will be looking back in the mirror
Envious glances from colleagues!
A small hole in your wallet as you start buying new clothes to accommodate your new frame