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Is body transformation possible in 12 weeks?

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Is body transformation possible in 12 weeks?

12 weeks is enough time to transform your body, but only if you’re willing to go the extra mile. To build muscle and truly tone your body, you’ll have to have a well-structured workout routine along with a calorie deficit.

Can I build my body in 3 months?

Speaking of growth, if you’re starting without muscle, you can grow it fast if you’re diligent about eating, exercising, and sleeping. You can gain up to 12-15lbs (6.8kg) of muscle in 3-4 months when closely following a researched program. (Afterward, muscle gains slow drastically.)

How can I bulk up at 12 weeks?

Day 1 Arms/Abs:

  1. Exercise Ball Crunch: 20 reps, 2 sets.
  2. Flat Bench Lying Leg Raise: 12-15 reps, 2 sets.
  3. Jackknife Sit-ups: 10+ reps, 2 sets.
  4. Hammer Curls: 8-12 reps, 2 sets.
  5. Seated Overhead Dumbbell Tricep Extension: 8-12 reps, 2 sets.
  6. Barbell Preacher Curl: 8-12 reps, 2 sets.
  7. Tricep Pushdown: 8-12 reps, 2 sets.

What muscles build first?

Work the large muscles first using multi-joint exercises, followed by the smaller muscles using single-joint exercises. Since your small muscles often act as stabilizers for the large muscles, it only makes sense to work the large muscles to fatigue first.

How fast can I gain muscle?

Even if you are hitting the weights regularly, you’re not going to gain muscle weight rapidly, especially in the beginning. “It’s going to take at least four to six weeks of consistent training to experience significant gains,” says Michele Olson, an adjunct professor of sports science at Huntingdon University.

How long does it take to put on 20 lbs of muscle?

But not everyone can build muscle that quickly. It really depends. We need to see how it’s going, and then adjust accordingly. In our experience, though, after helping over 10,000 skinny people build muscle, is that it takes the average skinny guy around 20 weeks to gain 20 pounds.

What is the best routine for bodybuilding?

Sample Workout

  • Barbell Curl. 3 sets, 8-12 reps (rest 1-2 min.)
  • Hammer Curl.
  • Standing Biceps Cable Curl.
  • Close-grip bench press.
  • Seated triceps press.
  • Cable overhead triceps extension.
  • Seated Calf Raise. 3 sets, 8-12 reps (rest 1-2 min.)
  • Standing Calf Raise. 7 sets, 8-12 reps (rest 30 sec.)