Blue Flower

Gaining Muscle – A 12 Week Transformation

 

It happens to the very best of us. Life gets busy, and sometimes things don’t go as planned. Recently, my goal of gaining muscle over a twelve-week period was put on hold. If you go and look at my last post, you’ll see that I was planning on starting my transformation over a week ago, right after my Finance final exam. You’ll also be able to find out a bit more on my upcoming journey to gain lean muscle.

Anyways, what’s important is that we don’t lose sight of our goals. So, tomorrow, I’ll officially be starting my 12 weeks, 84-day transformation. Again, I hope some of you join me and share your progress as well.

This will be the first in a series of 12-week transformations, where I will track my progress and detail my diet and workout programs. Each will have a different goal, either of gaining muscle or cutting fat. You can read about a couple of my previous transformations below, as well.

Each day, I’ll be blogging about my workout – how I felt, how much weight I lifted, my motivation level going in – and my diet – what did I eat, did I meet my intake requirements? I’ll upload progress pictures, and track vital transformation statistics like the amount of weight I gain per week.

I’ll also be making several longer, more informative posts about gaining muscle each week. These will go into detail about my diet, showing how I determine calorie and macronutrient intake for optimal muscle gain. I’ll also talk about the workout aspect, detailing the reasons for the chosen exercises, sets, repetitions and rest. Easy way to calculate and determine your calories is to use 21 day fix containers and the 21 Day Fix program.

In the end, I hope that these transformation guides will be a useful tool for you in gaining muscle or losing weight, whichever your goal may be. I’ll see you tomorrow for day one of our journey.

 

Full Body Kettlebell Workout!

 

From time to time, I’ll be posting about myself and my progress. Other times, like this one, I’ll be giving out information on some of the workouts and diets I use. Hopefully, you’ll find them all to be both fun and useful. And heck, you may even end up adopting a few of them into your own program!

So, today I’ve put together a full body kettlebell workout that I use once every week or two. I often use it as a substitute workout for my cardio. What’s more, I’ll use it to make up for missed workout days or to end a week with a different method of full body training. It’s just one of several kettlebell routines I use, including the occasional kettlebell ab workouts and arm workouts.

I usually make use of this workout during cutting phases – times where my goal is to lose weight – because it’s moderate-high intensity. You’ll work your muscles, but you’ll burn a ton of calories and get your heart rate up, as well. Oh, and since you’re exercising, you should be keeping a workout log to track your progress! You can find out more about why to keep a workout log sheet here. Anyways, that’s enough of that, let’s check it out.

 

Full Body Kettlebell Workout

 

This is a circuit workout, you only rest after completing the entire circuit one time. The number of sets is the number of times you do the circuit, and the number of reps is the number of repetitions you should aim to do each exercise. Perform all of the reps for one exercise before moving to the next.

Kettlebell Goblet Squats: 3 Sets, 12-15 Reps

One-Arm Kettlebell Swings: 3 Sets, 12-15 Reps

Kettlebell Alternating Floor Press: 3 Sets, 15-20 Reps

Kettlebell Row: 3 Sets, 15-20 Reps

Kettlebell Lunge (Passthrough): 3 Sets, 10-15 Reps

One-Arm Kettlebell Push Press: 3 Sets, 15-20 Reps

Rest 60-90 seconds. Repeat.

It may look daunting or it may look incredibly simple or even easy. I can promise you one thing, though. If you give this full body kettlebell workout your full effort, you’ll be out of breath and on the way to getting the results you’re looking for!

For a great workout and useful information on gaining mass, check out this article on how to gain lean muscle.