Free shipping on orders over $50.
Posted on

12 DAYS OF BULKING

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
RAPID MASS GAIN CATALYST

QUICKMASS: Suggested Use – Consume 3 scoops in water or almond milk 15-30 minutes after your workout.

 

 

 

ULTRA-PREMIUM 6-PROTEIN BLEND LEAN MEAL

HEXAPRO: Suggested Use – Consume 2 scoops in water or almond milk at meal #1.

 

 

 

 

Allmax Hexapro Popcorn

HEXAPRO Protein Popcorn: Suggested Use – Consume handfuls throughout the day as in-between-meal snacks to add additional quality calories to daily diet.

 

 

 

CREATINE MONOHYDRATE

CREATINE: Suggested Use – Take 5 grams with meal #1.

 

 

 

 

Allmax MCT Oil

MCT’S: Suggested Use – Consume 1 tablespoon with pre-workout meal.

 

 

 

 

Allmax Leucine

LEUCINE: Suggested Use – Take 5 grams immediately after workout.

 

 

 

 

Sugar-free post-workout recovery drink

CVOL: Suggested Use – Take one scoop immediately after workout.

 

 

 

 

NON-STIM PUMP FOCUSED, PRE-WORKOUT

IMPACT PUMP: Suggested Use – Take one scoop 20 min before pre-workout meal or about 45 min before workout.

 

 

 

OPTIMAL DIGESTION NUTRIENTS THAT OUR BODIES NEED

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.

 

 

 

INSTANTIZED BCAAS INTRA-WORKOUT MUSCLE SUPPORT

AMINOCORE: Suggested Use – Consume 2 scoops in water upon rising and sip on 2 scoops throughout each workout.

 

 

 

DEEP SLEEP FOR BIG GAINS

 

 

LIGHTS OUT SLEEP: Suggested Use – Take 1-2 capsules 30 minutes before bedtime.

NATURAL TESTOSTERONE SUPPORT

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
Repeat cycle…

Leave a Reply

Your email address will not be published. Required fields are marked *

Recommended Posts

X