Best 12 week muscle building program
In our present world today people are so concerned with one’s own health and fitness. Staying physically fit has become a trend especially with the younger generation that they maintain a strict regime to keep them fit and fine.
When you start the process, the stimulus is so new to the body that it makes huge progress in the beginning which is when we get new gains.
As you train more, your body reaches the point of how much your muscle mass can have. Therefore, the more you train, the slower will be the muscle building progress in the later stages. However, on the bright side, these lower gains never fade away.
It is said that the potential rate of muscle gain will be 2 pounds per month at first which will gradually decrease to 1 pound-0.5 pound.
It is important to keep in mind that everyone has different genetic variations and the human condition is also so different. It differs from person to person to gain muscle so find your balance.
Training, eating, sleeping and recovery should be rightly followed. Compound exercises with the right consistency and volumes will be beneficial.
Exercise provides the stimulus for muscles. Nutrition builds the muscles and correct calorie intake that is carbohydrates, proteins and healthy fats should be taken correctly.
How do muscles grow?
Muscles grow when we do consistent exercises forcing our muscle to do more than what we usually do or by lifting heavy weights which results in the damage of the muscle fiber.
Our body repairs the damaged fibers by blending them added by consuming the required amount of food needed by our body and with adequate rest which gradually increases the mass and size of our muscles.
The growth of our muscles, strength and capacity all increase when the body rebuilds its muscles. The speed of muscle growth is how we train the stimulus and our genetics.
If we are not consistent in our training and not having the right nutrition that helps us to improve, that’s where we stop progressing.
Workout specific routines for a 12-week muscle building program
Compound exercise uses several muscles at the same time and is the best exercise to build muscle.
They come in different versions and variations to work the muscle in different ways and an advanced option to help you pack on muscles. Before proceeding with any exercise, it is important to have warm-up sets such as stretching, push-ups, free squats, free bars etc.
Chest day
Bench Press and Push-ups are standard exercises that primarily build the chest. It increases the strength and size of the chest, triceps and front delts. You must change the angle to work on different parts of the chest.
The main advantage of push-ups is its versatility. You can do it anywhere. These exercises can be done two times a week as recovery time is important.
Here’s a Chest Routine you can try:
- 4 sets*10 reps of Bench press
- 2- minute breaks after every 2 sets
- 3 sets*15 reps of push ups
- 2 mins breaks after every set
Back day
Dead lift, pull ups, and bent-over barbell rows are the best round exercises for strengthening the back muscles which gives you a full broad back. It works all the muscles in one coordinated movement.
Pull-ups and chin-ups are joint movements as multiple muscles that are the lats, biceps, shoulder and upper back engage together and help in the overall upper body muscle development, strength gains, and also fitness level.
It also improves grip strength. When pull-ups are properly done, it also engages in abs. It is an upper body strength training exercise. These exercises can be done once a week.
Here’s a Back Routine you can try:
- 4 sets*10 reps of dead lift
- 12,10,8 reps of pull ups
- 2-minute break on each set
Shoulder day
Overhead presses, shrugs, dumbbell front raises, lateral side raises and Arnold presses are effective exercises that work with muscle growth in the shoulder, upper chest and triceps. It also helps to build your shoulder muscles making it look broader.
Here’s a Shoulder Routine you can try:
- 3 sets*10-15 reps each of overhead presses, shrugs, dumbbell front raises, lateral side raises
- 1 min break after every 15 reps
- Repeat routine once a week.
Legs day
Squats, Cuff raises, Lunges, Front squats are exercises known as the king of exercises that use the biggest muscle in the body, the quads as well as lower key muscles like the glutes, hamstrings, and calves.
It is a very functional exercise, especially for core strength. You have to master the correct form to go heavy.
Squat performed correctly is a challenging exercise. This will make your heart rate up and work on the whole of your lower body.
Here’s a Leg Routine you can try:
- 3 sets*10 reps each for Squats, Cuff raises, Lunges, Front squats
- Repeat once a week
Arms day
Dips, dumbbell curls, Hammer curls, triceps extensions, barbell curls, diamond push-ups are muscle building exercises mainly concentrating on arms, triceps and, chest. Dips are bodyweight exercises.
Leaning forward concentrates on chest giving a stretch on pack fibers and keeping upright hits the triceps.
Bicep curls are an isolation movement working just one muscle that is biceps. It makes the arm look bigger. 12,10,8 reps of each exercise can be done once a week.
Cardio day
Skipping, Jogging, Cycling, Swimming, jumping jacks and burpees can be done once a week. By doing cardio exercises you raise your heart rate beat.
It is a pulsing activity where you can burn fats and calories in your body. Cardio exercises can be done for 30 minutes to 1 hour.
Now that you know what to do to build and grow your muscles effectively, keep in mind a few things so you’re always on the right track.
- Maximize the best use of your time
- Learn to do in the correct form before you start to proceed with a particular exercise
- Use progressive overload to build up weight overtime
- Set a goal that excites you so that you progress week to week and nutrition to helping you grow.
There are many exercises that will help you add muscles but what makes it turn good exercise into great exercise is its functionality so you have to have consistency, push hard, and focus on finding ways to make that something you truly enjoy.
