While the 12-Week Muscle Builder program has received rave reviews, it's essential to consider potential drawbacks and limitations. Some users have reported:
These are scattered throughout. On a DTP chest day, you might do 50 reps of flat bench press with a light weight, followed immediately by 40 reps of incline, 30 reps of flyes, 20 reps of decline, and 10 reps of close-grip. Then you reverse it. Your chest will be non-functional for 48 hours. kris gethin 12 week muscle builder pdf
If you have spent more than ten minutes in the hardcore side of fitness YouTube or old-school bodybuilding forums, you have heard the name . While the 12-Week Muscle Builder program has received
This is where most people quit. Gethin is a proponent of frequent feedings (6-8 meals a day). He removes almost all dairy, gluten, and sugar. The PDF includes a "cutting" diet aimed at stripping fat while building muscle, meaning you are eating chicken, broccoli, and brown rice until you dream of pizza. Then you reverse it
On the last set of every exercise , perform a drop-set. Go to failure, drop the weight by roughly 30%, go to failure again, drop again, and go to failure one last time (triple drop-set).
The physical demands of the routine are broken down into specific microcycles to ensure holistic muscle fiber recruitment.
If you download the PDF expecting just a list of exercises, you will be surprised. It is a full lifestyle overhaul.