Can you Gain 12 Solid lbs. in 12 Days?
Once again it’s that Christmas time of year when the number twelve has extra special meaning. And while my voice is not the best for singing carols, I am pretty darn good at teaching people how to gain muscle mass rather rapidly – perhaps up to 12 lbs. in twelve days!
And while building that much lean tissue (aka, pure muscle) in that short of a time may be a bit far-fetched, you can still use the (#12-themed) strategies below to push the numbers on the scale upward at a rate of a pound per day! So, if your wintertime goals are geared around bulking to your all time biggest, then this is the article for you!
The 12 Best Bulking Supplements
QUICKMASS: Suggested Use – Consume 3 scoops in water or almond milk 15-30 minutes after your workout.
HEXAPRO: Suggested Use – Consume 2 scoops in water or almond milk at meal #1.
HEXAPRO Protein Popcorn: Suggested Use – Consume handfuls throughout the day as in-between-meal snacks to add additional quality calories to daily diet.
CREATINE: Suggested Use – Take 5 grams with meal #1.
MCT’S: Suggested Use – Consume 1 tablespoon with pre-workout meal.
LEUCINE: Suggested Use – Take 5 grams immediately after workout.
CVOL: Suggested Use – Take one scoop immediately after workout.
IMPACT PUMP: Suggested Use – Take one scoop 20 min before pre-workout meal or about 45 min before workout.
DIGESTIVE ENZYMES: Suggested Use – Take 1 capsule before each meal, with the exception of meal #1 and the post workout meal, with which you should take 2 caps.
AMINOCORE: Suggested Use – Consume 2 scoops in water upon rising and sip on 2 scoops throughout each workout.
LIGHTS OUT SLEEP: Suggested Use – Take 1-2 capsules 30 minutes before bedtime.
TESTOFX: Suggested Use – For the 12 day bulking period, take 2 caps upon rising and 2 caps 30 minutes before your final meal. After the bulk is complete take 3 caps upon rising.
The 12 Best Bulking Foods and Sample Bulking Diet
- Beef/Steak
- Chicken
- Salmon
- Whole Eggs/Egg Whites
- Multi-Sourced Protein Powders
- Rice
- Oatmeal
- Potatoes
- Whole Grain Bread
- Fruit
- Nuts
- Nut Butters
Sample Daily Menu for 200 lb. Male with 10-12% Body Fat
MEAL 1
- P: 50 (2 scoops Hexapro)
- C: 120 (what is contained in Hexapro + 2.3 oz uncooked measure oatmeal + 11.3 oz blueberries)
- F: 0 added
MEAL 2
- P: 50 (10 oz egg whites/3 whole eggs)
- C: 80 (13 oz brown rice)
- F: 0 added
MEAL 3 (pre-workout)
- P: 50 (7 oz chicken breast)
- C: 60 (4 oz sweet potato + 7.5 oz apple)
- F: 15 (1 tablespoon MCT’s added)
MEAL 4 (post-workout)
- P: 50 (3 scoops QuickMass)
- C: 120
- F: 0 added
MEAL 5
- P: 50 (7 oz sirloin steak)
- C: 70 (9 oz white rice)
- F: 0 added
MEAL 6
- P: 50 (8 oz salmon)
- C: 0 (mixed green salad)
- F: 14 added (28 grams almonds)
The 12 Best Bulking Exercises and Workout Program
- Squats
- Leg Press
- Stiff Leg Deadlift
- Incline Press
- Bench Press
- Bent Rows
- Seated Rows
- Deadlifts
- Seated DB or BB Press
- Upright Rows
- BB Curls
- Weighted Triceps Dips
Bulk Blast Program
The training program to follow should be performed for 12 straight days. There will be four separate workouts, and each will be repeated three times. Once you have completed all 12 days it would be wise to take 3-5 days completely off from the gym to allow your body, mind and muscles to recuperate and repair.
Day 1: CHEST/TRIS/ABS
- BB INCLINE PRESS…4 X 4-6
- BB BENCH PRESS…4 X 7-9
- FLAT DB FLYE…2 X 10-12
- WEIGHTED TRICEPS DIPS…3 X 4-6
- LYING BB EXT…2 X 7-9
- INCLINE 2 ARMS OVERHEAD DB EXT…2 X 10-12
- CABLE CRUNCH…3 X 16-20
Day 2: BACK/TRAPS/REAR DELTS/CALVES
- DEADLIFT…4 X 4-6
- CG SEATED CABLE ROW…3 X 7-9
- UNDERHAND GRIP BB BENT ROW…3 X 10-12
- BB SHRUG…2 X 4-6
- DB SHRUG…2 X 7-9
- STANDING BENT REAR DB LATERAL…3 X 10-12
- CALF PRESS…1 X 10-12, 1 X 7-9, 1 X 4-6
Day 3: FRONT-SIDE DELTS/BIS/ABS
- SEATED MILITARY PRESS…4 X 4-6
- SHOULDER WIDE GRIP BB UPRIGHT ROW…4 X 7-9
- STANDING DB SIDE LATERAL…2 X 10-12
- STANDING BB CURL…3 X 4-6
- SEATED ALTERNATING DB CURL…2 X 7-9
- SINGLE ARM DB HAMMER PREACHER CURL…2 X 10-12
- WEIGHTED INCLINE SIT UP…3 X 16-20
Day 4: QUADS/HAMS/CALVES
- SQUATS…4 X 4-6
- LEG PRESS…4 X 7-9
- SMITH SPLIT SQUAT…2 X 10-12 PER LEG
- LYING LEG CURL…2 X 4-6
- STIFF LEG DEADLIFT…3 X 7-9
- SEATED LEG CURL…2 X 10-12
- SEATED CALF RAISE…1 X 13-15, 1 X 10-12, 1 X 7-9
