MuscleTech Clear Muscle 12-Week Training

 

With MuscleTech Clear Muscle is a 12- week training program to help you optimize the full effects of this muscle building muscle enhancer.  The 12-week training program consisted of a 3-phase double-blind, placebo- and diet-controlled intervention study.

 

Phase 1 (8 weeks) is periodized training, which is a type of resistance-training program. Periodized training are phases based upon increasing and decreasing both volume (which is reps times sets) and intensity. The first 8 week workouts consisted of 3 days a week. Daily Undulating Periodization - Rotating between different types of workouts in a set period of time. In the example provided, in Phase 1, there are three distinct workouts which utilize varying volume, intensity and rest intervals. These three workouts are rotated in a M-W-F training split or three workouts to be completed in a 7 day period. Essentially this is alternating between different styles of training within a one week period.

 

 

MONDAY Set #1 Set #2 Set #3
Squats – 3 sets of 8-12 RM      
Barbell Bench Press – 3 sets of 8-12 RM      
Deadlifts – 3 sets of 8-12 RM      
Pull Ups/ Dips (Superset) – 3 sets of 8-12 RM      
Bent Over Row – 3 sets of 8-12 RM      
Dumbbell Shoulder Press – 3 sets of 8-12 RM      
Barbell Curl/ Triceps Extension (Superset) – 3 sets of 8-12 RM      
*60 second timed rest RM - Rep max (to failure)

         

WEDNESDAY

Set #1 Set #2 Set #3 Set #4 Set #5
Squats – 5 sets of 5 maximal intended velocity repetitions          
Barbell Bench Press – 5 sets of 5 maximal intended velocity repetitions          
Deadlifts – 5 sets of 5 maximal intended velocity repetitions          
*180 seconds timed rest
                 

 

 

 

                  FRIDAY Set #1 Set #2 Set #3 Set #4 Set #5
Squats – 5 sets of 3-5 RM          
Barbell Bench Press – 5 sets of 3-5 RM          
Deadlifts – 3 sets of 3-5 RM      
Pull Ups/Dumbbell Shoulder Press (Superset) – 3 sets of 3-5 RM      
Bent Over Row – 3 sets of 3-5 RM      
Dumbbell Shoulder Press – 3 sets of 3-5 RM      
Barbell Curls/ Triceps Extension (Superset) – 3 sets of 3-5 RM      
*240 seconds timed rest RM - Rep max (to failure)

 

 

 

Phase 2 which was only 2 weeks long was a two week  seven day overreaching cycle.  Overreaching cycle is a period of very high training stress that can result in a short term decrease in performance and muscular gains. Full recovery from this phase of training results produces accelerated gains in size and strength. It’s the equivalent of taking one small step back to advance two steps forward as far as progress is concerned.

 

MONDAY Set #1 Set #2 Set #3
Squats – 3 sets of 8 RM loads      
Barbell Bench Press – 3 sets of 8 RM loads      
Deadlifts – 3 sets of 8 RM loads      
Pull Ups/ Dips (Superset) – 3 sets of 8 RM loads      
Bent Over Row – 3 sets of 8 RM loads      
Dumbbell Shoulder Press –3 sets of 8 RM loads      
Barbell Curl/ Triceps Extension (Superset) –3 sets of 8 RM loads      
    TUESDAY Set #1 Set #2 Set #3
Leg Press – 3 sets of 8 RM loads      
Barbell Bench Press – 3 sets of 8 RM loads      
Military Press – 3 sets of 8 RM loads      
Supinated Pull Ups/Dips (Superset) – 3 sets of 8 RM loads      
Bent Over Row– 3 sets of 8 RM loads      
Hammer Curls/Close Grip Bench (Superset)–3 sets of 8 RM loads      
*60 second timed rest RM - Rep max (to failure) 75% 1 RM
               

 

 

 

    WEDNESDAY Set #1 Set #2 Set #3
Squat – 3 sets of 12 RM loads      
Barbell Bench Press – 3 sets of 812RM loads      
Deadlifts – 3 sets of 12 RM loads      
Pull Ups/Dips (Superset) – 3 sets of 12 RM loads      
Bent Over Row– 3 sets of 12 RM loads      
Dumbbell Shoulder Press–3 sets of 12 RM loads      
Barbell Curl/Tricpes Extension (Superset)–3 sets of 12 RM loads      
*60 second timed rest RM - Rep max (to failure) 65% 1 RM

   

THURSDAY

Set #1 Set #2 Set #3
Leg Press – 3 sets of 12 RM loads      
Barbell Bench Press – 3 sets of 812RM loads      
Military Press – 3 sets of 12 RM loads      
Supinated Pull Ups/Dips (Superset) – 3 sets of 12 RM loads      
Bent Over Row– 3 sets of 12 RM loads      
Hammer Curls/Close Grip Bench (Superset)–3 sets of 12 RM loads      
*60 second timed rest RM - Rep max (to failure) 65% 1 RM
               

 

 

 

FRIDAY Set #1
Squat – 3 Maximal Attempts (Highest Counted as 1 RM)  
Bench Press – 3 Maximal Attempts (Highest Counted as 1 RM)  
Deadlift – 3 Maximal Attempts (Highest Counted as 1 RM)  
*5 minutes timed rest RM - Rep max (to failure)
    SATURDAY
Wingate and Maximal Power Testing
     

 

 

 

Last was Phase 3, the least 2 weeks of the taper of the training volume program.  Taper is a phase of training that utilizes a reduced training volume to allow the body to fully recover and restore size and strength to peak levels. High intensity lifts are incorporated to keep the muscles full and strong without depleting the body to any significant extent. Athletes will find their muscles can fill out to max levels and strength is optimized with this phase of training.

 

 

 

MONDAY Set #1 Set #2 Set #3 Set #4 Set #5
Squats – 5 sets of 5 maximal intended velocity repetitions          
Barbell Bench Press – 5 sets of 5 maximal intended velocity repetitions          
Deadlifts – 5 sets of 5 maximal intended velocity repetitions          
*180 seconds timed rest RM - Rep max (to failure) 40-60% 1 RM
WEDNESDAY Set #1 Set #2 Set #3
Squat – 3 sets of 3-5 RM loads      
Barbell Bench Press – 3 sets of 3-5 RM loads      
Deadlifts – 1 set of 3-5 RM loads  
Pull Ups/Dumbbell Shoulder Press (Superset) – 1 set of 3-5 RM loads  
Bent Over Row – 1 set of 3-5 RM loads  
Dumbbell Shoulder Press – 1 set of 3-5 RM loads  
Barbell Curls/ Triceps Extension (Superset) – 1 set of 3-5 RM loads  
*240 seconds timed rest RM - Rep max (to failure) 90 % 1 RM
                   

 

 

 

      FRIDAY Set #1 Set #2 Set #3 Set #4 Set #5
Squat – 5 sets of 5 maximal inteded velocity repetitions          
Barbell Bench Press – 5 sets of 5 maximal inteded velocity repetitions          
Deadlifts – 5 sets of 5 maximal inteded velocity repetitions          
*180 seconds timed rest RM - Rep max (to failure) 40-60% 1RM

 

 

 

MONDAY Set #1 Set #2 Set #3
Squat – 3 sets of 3-5 RM loads      
Barbell Bench Press – 3 sets of 3-5 RM loads      
Deadlifts – 1 set of 3-5 RM loads  
Pull Ups/Dumbbell Shoulder Press (Superset) – 1 set of 3-5 RM loads  
Bent Over Row– 1 set of 3-5 RM loads  
Dumbbell Shoulder Press– 1 set of 3-5 RM loads  
Barbell Curls/ Triceps Extension (Superset)– 1 set of 3-5 RM loads  
*240 seconds timed rest RM - Rep max (to failure) > 90 % 1 RM
WEDNESDAY Set #1 Set #2 Set #3 Set #4 Set #5
Squat – 5 sets of 5 maximal intended velocity repetitions          
Bench Press – 5 sets of 5 maximal intended velocity repetitions          
Deadlift – 5 sets of 5 maximal intended velocity repetitions          
*180 seconds timed rest RM - Rep max (to failure) 40-60% 1RM
                   

 

 

 

FRIDAY Set #1
Squat – 3 Maximal Attempts (Highest Counted as 1RM)  
Bench Press – 3 Maximal Attempts (Highest Counted as 1 RM)  
Deadlift – 3 Maximal Attempts (Highest Counted as 1 RM)  
*5 minutes timed rest RM - Rep max (to failure)

 

 

 

The training protocol with clear muscle was divided into 3 phases that consisted of a non-linear periodized resistance training program for the first 8 weeks, followed by a 2 week overreaching cycle, and finally a 2 week taper of the training volume. At the end of this 12 week program the group that received the Clear Muscle gained an average of 16.3 pounds of muscle growth. The group that received the placebo gained only an average of 4.6 pounds of muscle. The facts show that with a good workout regimen and a healthy diet along with Clear Muscle,  major growth can happen.

 

MuscleTech Clear Muscle 12-Week Training

With MuscleTech Clear Muscle is a 12- week training program to help you optimize the full effects of this muscle building muscle enhancer.  The 12-week training program consisted of a 3-phase double-blind, placebo- and diet-controlled intervention study.

Phase 1 (8 weeks) is periodized training, which is a type of resistance-training program. Periodized training are phases based upon increasing and decreasing both volume (which is reps times sets) and intensity. The first 8 week workouts consisted of 3 days a week. Daily Undulating Periodization - Rotating between different types of workouts in a set period of time. In the example provided, in Phase 1, there are three distinct workouts which utilize varying volume, intensity and rest intervals. These three workouts are rotated in a M-W-F training split or three workouts to be completed in a 7 day period. Essentially this is alternating between different styles of training within a one week period.

 

MONDAY

Set #1

Set #2

Set #3

Squats – 3 sets of 8-12 RM

 

 

 

Barbell Bench Press – 3 sets of 8-12 RM

 

 

 

Deadlifts – 3 sets of 8-12 RM

 

 

 

Pull Ups/ Dips (Superset) – 3 sets of 8-12 RM

 

 

 

Bent Over Row – 3 sets of 8-12 RM

 

 

 

Dumbbell Shoulder Press – 3 sets of 8-12 RM

 

 

 

Barbell Curl/ Triceps Extension (Superset) – 3 sets of 8-12 RM

 

 

 

*60 second timed rest

RM - Rep max (to failure)

 

 

 

 

 

WEDNESDAY

Set #1

Set #2

Set #3

Set #4

Set #5

Squats – 5 sets of 5 maximal intended velocity repetitions

 

 

 

 

 

Barbell Bench Press – 5 sets of 5 maximal intended velocity repetitions

 

 

 

 

 

Deadlifts – 5 sets of 5 maximal intended velocity repetitions

 

 

 

 

 

*180 seconds timed rest

                 

 

 

 

 

 

 

 

 

 

 

FRIDAY

Set #1

Set #2

Set #3

Set #4

Set #5

Squats – 5 sets of 3-5 RM

 

 

 

 

 

Barbell Bench Press – 5 sets of 3-5 RM

 

 

 

 

 

Deadlifts – 3 sets of 3-5 RM

 

 

 

Pull Ups/Dumbbell Shoulder Press (Superset) – 3 sets of 3-5 RM

 

 

 

Bent Over Row – 3 sets of 3-5 RM

 

 

 

Dumbbell Shoulder Press – 3 sets of 3-5 RM

 

 

 

Barbell Curls/ Triceps Extension (Superset) – 3 sets of 3-5 RM

 

 

 

*240 seconds timed rest

RM - Rep max (to failure)

 

Phase 2 which was only 2 weeks long was a two week  seven day overreaching cycle.  Overreaching cycle is a period of very high training stress that can result in a short term decrease in performance and muscular gains. Full recovery from this phase of training results produces accelerated gains in size and strength. It’s the equivalent of taking one small step back to advance two steps forward as far as progress is concerned.

MONDAY

Set #1

Set #2

Set #3

Squats – 3 sets of 8 RM loads

 

 

 

Barbell Bench Press – 3 sets of 8 RM loads

 

 

 

Deadlifts – 3 sets of 8 RM loads

 

 

 

Pull Ups/ Dips (Superset) – 3 sets of 8 RM loads

 

 

 

Bent Over Row – 3 sets of 8 RM loads

 

 

 

Dumbbell Shoulder Press –3 sets of 8 RM loads

 

 

 

Barbell Curl/ Triceps Extension (Superset) –3 sets of 8 RM loads

 

 

 

 

 

TUESDAY

Set #1

Set #2

Set #3

Leg Press – 3 sets of 8 RM loads

 

 

 

Barbell Bench Press – 3 sets of 8 RM loads

 

 

 

Military Press – 3 sets of 8 RM loads

 

 

 

Supinated Pull Ups/Dips (Superset) – 3 sets of 8 RM loads

 

 

 

Bent Over Row– 3 sets of 8 RM loads

 

 

 

Hammer Curls/Close Grip Bench (Superset)–3 sets of 8 RM loads

 

 

 

*60 second timed rest

RM - Rep max (to failure)

75% 1 RM

               

 

 

 

WEDNESDAY

Set #1

Set #2

Set #3

Squat – 3 sets of 12 RM loads

 

 

 

Barbell Bench Press – 3 sets of 812RM loads

 

 

 

Deadlifts – 3 sets of 12 RM loads

 

 

 

Pull Ups/Dips (Superset) – 3 sets of 12 RM loads

 

 

 

Bent Over Row– 3 sets of 12 RM loads

 

 

 

Dumbbell Shoulder Press–3 sets of 12 RM loads

 

 

 

Barbell Curl/Tricpes Extension (Superset)–3 sets of 12 RM loads

 

 

 

*60 second timed rest

RM - Rep max (to failure)

65% 1 RM

 

 

THURSDAY

Set #1

Set #2

Set #3

Leg Press – 3 sets of 12 RM loads

 

 

 

Barbell Bench Press – 3 sets of 812RM loads

 

 

 

Military Press – 3 sets of 12 RM loads

 

 

 

Supinated Pull Ups/Dips (Superset) – 3 sets of 12 RM loads

 

 

 

Bent Over Row– 3 sets of 12 RM loads

 

 

 

Hammer Curls/Close Grip Bench (Superset)–3 sets of 12 RM loads

 

 

 

*60 second timed rest

RM - Rep max (to failure)

65% 1 RM

               

 

FRIDAY

Set #1

Squat – 3 Maximal Attempts (Highest Counted as 1 RM)

 

Bench Press – 3 Maximal Attempts (Highest Counted as 1 RM)

 

Deadlift – 3 Maximal Attempts (Highest Counted as 1 RM)

 

*5 minutes timed rest

RM - Rep max (to failure)

 

 

SATURDAY

Wingate and Maximal Power Testing

     

 

Last was Phase 3, the least 2 weeks of the taper of the training volume program.  Taper is a phase of training that utilizes a reduced training volume to allow the body to fully recover and restore size and strength to peak levels. High intensity lifts are incorporated to keep the muscles full and strong without depleting the body to any significant extent. Athletes will find their muscles can fill out to max levels and strength is optimized with this phase of training.

 

MONDAY

Set #1

Set #2

Set #3

Set #4

Set #5

Squats – 5 sets of 5 maximal intended velocity repetitions

 

 

 

 

 

Barbell Bench Press – 5 sets of 5 maximal intended velocity repetitions

 

 

 

 

 

Deadlifts – 5 sets of 5 maximal intended velocity repetitions

 

 

 

 

 

*180 seconds timed rest

RM - Rep max (to failure)

40-60% 1 RM

WEDNESDAY

Set #1

Set #2

Set #3

Squat – 3 sets of 3-5 RM loads

 

 

 

Barbell Bench Press – 3 sets of 3-5 RM loads

 

 

 

Deadlifts – 1 set of 3-5 RM loads

 

Pull Ups/Dumbbell Shoulder Press (Superset) – 1 set of 3-5 RM loads

 

Bent Over Row – 1 set of 3-5 RM loads

 

Dumbbell Shoulder Press – 1 set of 3-5 RM loads

 

Barbell Curls/ Triceps Extension (Superset) – 1 set of 3-5 RM loads

 

*240 seconds timed rest

RM - Rep max (to failure)

90 % 1 RM

                   

 

 

 

 

FRIDAY

Set #1

Set #2

Set #3

Set #4

Set #5

Squat – 5 sets of 5 maximal inteded velocity repetitions

 

 

 

 

 

Barbell Bench Press – 5 sets of 5 maximal inteded velocity repetitions

 

 

 

 

 

Deadlifts – 5 sets of 5 maximal inteded velocity repetitions

 

 

 

 

 

*180 seconds timed rest

RM - Rep max (to failure)

40-60% 1RM

 

MONDAY

Set #1

Set #2

Set #3

Squat – 3 sets of 3-5 RM loads

 

 

 

Barbell Bench Press – 3 sets of 3-5 RM loads

 

 

 

Deadlifts – 1 set of 3-5 RM loads

 

Pull Ups/Dumbbell Shoulder Press (Superset) – 1 set of 3-5 RM loads

 

Bent Over Row– 1 set of 3-5 RM loads

 

Dumbbell Shoulder Press– 1 set of 3-5 RM loads

 

Barbell Curls/ Triceps Extension (Superset)– 1 set of 3-5 RM loads

 

*240 seconds timed rest

RM - Rep max (to failure)

> 90 % 1 RM

WEDNESDAY

Set #1

Set #2

Set #3

Set #4

Set #5

Squat – 5 sets of 5 maximal intended velocity repetitions

 

 

 

 

 

Bench Press – 5 sets of 5 maximal intended velocity repetitions

 

 

 

 

 

Deadlift – 5 sets of 5 maximal intended velocity repetitions

 

 

 

 

 

*180 seconds timed rest

RM - Rep max (to failure)

40-60% 1RM

                   

 

FRIDAY

Set #1

Squat – 3 Maximal Attempts (Highest Counted as 1RM)

 

Bench Press – 3 Maximal Attempts (Highest Counted as 1 RM)

 

Deadlift – 3 Maximal Attempts (Highest Counted as 1 RM)

 

*5 minutes timed rest

RM - Rep max (to failure)

 

The training protocol with clear muscle was divided into 3 phases that consisted of a non-linear periodized resistance training program for the first 8 weeks, followed by a 2 week overreaching cycle, and finally a 2 week taper of the training volume. At the end of this 12 week program the group that received the Clear Muscle gained an average of 16.3 pounds of muscle growth. The group that received the placebo gained only an average of 4.6 pounds of muscle. The facts show that with a good workout regimen and a healthy diet along with Clear Muscle,  major growth can happen.