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Program Overview
Hey everyone! I’m Kris Gethin, CEO of Kaged Muscle Supplements, and I want to welcome you to my new Week Lean Muscle Program for Men and Women. I have worked one-on-one with countless people from around the world, helping them build lean muscle and transform their physiques. And I’ve compiled the most effective teEstimated Reading Time: 2 mins Kris gethin 12 week muscle building Continue. Many bodybuilders swear by Chris Gethin's week workout program. But how good is it and is it the right choice for you? Get all the answers here Chris Gethin is a well known name in the fitness world. Written by a natural bodybuilder, sports therapist and spokesmodel for blogger.com website, Chris Gethin is a force to be reckoned with. In Kris Gethin's Week Muscle-Building Trainer Kris Gethin is back. He's on a mission to build maximum muscle in 12 weeks, and he's here to show you the way. Get ready to eat, train, and grow with Gethin. blogger.com k followers. 12 Week Workout Plan. Workout Plan For Men. Workout Plans. Workout Men. Strength Training Quotes. Strength Training Program. Weight Training Estimated Reading Time: 7 mins
Kris gethin 12 week muscle builder program pdf download
One of Bodybuilding. Gethin is a world-renowned fitness icon who prides himself on his never-ending quest for knowledge, superior supplement line, and unrelenting ambition to demolish his body in the gym in pursuit of myth-busting, jaw-dropping transformation results, kris gethin 12 week muscle builder program pdf download. Anyone who has written, seen or executed a professional training program knows that there is one thing you always find in the best of them: consistency.
Consistency is difficult to find in the Week Muscle-Building Trainer. Only 3 of the 12 weeks are structured consistently, and even those have participants switching equipment each workout, which makes exercise aptitude more difficult, not to mention decreases the feasibility that participants will have each piece of equipment available. Breaking the program down into detail did reveal some method to the madness.
Here is how each muscle group is categorized and targeted over the course of training:. Another day listed 5 sets but only provided the rep scheme for 3 of them, kris gethin 12 week muscle builder program pdf download, and another page was missing the description for an exercise, and that was just me scanning the days to glean the most critical information needed for this review.
The overall structure to the program mirrors a typical bodybuilding split with most muscle groups being hit once per week, but again the way workouts and exercises alike shuffle and swap week to week makes it difficult to really understand where Gethin was going with this.
Most weeks list the leg workout on Day 1, but 2 weeks it moves to Day 2. It really is a difficult program to follow and understand. Good exercise programs minimize the learning curve.
The more days get restructured, exercises get swapped, rep schemes and volume change, the harder it is for the user to know which weight to choose, how to pace themselves for the rest of the workout that is coming, where to find the equipment, etc. Muscle confusion is great, but user confusion is not. Will it work? Will you put on 20lbs like Kris Gethin supposedly did? Probably not. I would estimate up to 10lbs of the 20lbs he gained had nothing to do with new muscle tissue growth.
The fluctuation between 30 rep and 5 rep sets covers the gamut of muscle fiber and hormonal stimulus. He does so at the expense of consistent stimulus though. Five rep sets stimulate more of a neurological strength adaptation, but only if consistently performed week after week.
Thirty rep sets target Type-1 muscle fibers which primarily stabilize the skeleton during movement. Most sets stick to reps which is considered the most ideal for muscular hypertrophy, so with exception of some occasional stimuli for adaptations not specific to muscular growth, the exercises are largely geared towards hypertrophy. I was for the most part pleased with the amount of free-weight, compound movements included in this program.
One of the things you will learn if you ever choose to pursue a Strength and Conditioning or Personal Training certification program is the risk of injury associated with long-term use of machine-based exercises rather than free-weight you can read my article on this here. Gethin includes some great compound movements like Bent Dumbbell Rows, Incline Barbell Bench Kris gethin 12 week muscle builder program pdf download, Barbell Squats and Straight Leg Deadlifts to supplement the heavy volume of machine exercises like Hack Squats, Leg Extensions, and Smith Machine presses.
The biggest discrepancy I saw amongst the exercises was the frequent use of the Leg Extension machine. Gethin himself mentions experiencing pain around his knee-cap so bad after the very first week that he had to skip Leg Day the next week so he could heal. This is by no means a direct consequence of any one movement in particular, but as a professional on the outside looking in and seeing the exercises chosen and the volume prescribed which I will touch on laterit is not surprising that Gethin frequently mentions the agonizing pain during and after his workouts in the daily diary of the program.
I like the amount of core movements and cardio there are, and in most cases I like the over-all volume of the rep schemes for each muscle group, but it has been well documented that spreading a high volume out over 2 days is often more efficient and effective than isolating it to a single day, kris gethin 12 week muscle builder program pdf download, especially in well-trained athletes like Kris Gethin and many of the people committed enough to try this program.
This not only gives sufficient time for the muscles to recover from the first workout, but it prevents any loss of progress that might occur were there to be several more days without any further stimulus.
Since the volume kris gethin 12 week muscle builder program pdf download this program is limited to a single day of training each muscle group, the duration and density of these workouts is not for the faint of heart, or those with limited in time.
Nine workouts list over repetitions be performed, one even goes over 1, These workouts are dense. Looking back at some of my most successful programs, reps is pretty easy to achieve in a single workout. Now I am neither by profession or experience a professional bodybuilder, but given my countless hours spent in the gym as both an athlete and a trainer, both doing and observing many a bodybuilding workouts and even more bodybuilders, I have never heard of or seen anyone doing this many reps in a single workout, much less back-t0-back.
The intensity of these workouts is actually in the hands of the participants since resistance levels are not directly suggested. The problem is, hundreds and potentially thousands of people are likely going to try this program and very few of them will have the expertise or self-awareness of Kris Gethin, making it extremely likely that they will over-train. When reps are high and intensity follows, it becomes more than probable that instinct will take over and movement mechanics will begin to compensate for fatigued primary movers and begin shifting workload to the joint stabilizers.
When stabilizers begin assuming the role of movers, bones start shifting out of position at the joint. This is when impingement, cartilage damage, strains and sprains become increasingly likely. I have already addressed that much of the injury risks falls on the user as their warm-up, weight selection and cool-down are unguided and left up to the participant, each of which plays a significant role in risks prevalence. As I said before, even enhanced bodybuilders do not typically perform as much volume as several weeks of this program prescribe.
The other thing to consider is the perceived education someone gets from the Week Muscle Building Trainer. The fact is, most famous athletes are successful because they avoided serious injury. It is my professional opinion that a program like this was a cool idea, but was not given enough attention to detail and should be re-worked to iron out the inconsistencies and create a more direct approach to the end-result.
There is a culture around not just around fitness but in sports themselves that the harder your push the greater you are. We all know and love the stories of people who won a Super Bowl on a broken leg, qualified for the Olympics with a torn ligament, or came back to win a Championship after a traumatic surgery.
We all love underdog stories and inspirational come-backs regarding supposed impossibilities that all of sudden become conquerable. It gives us hope that things we thought or were once told are impossible may in fact be achievable with enough hard work. There is a time and a place for pushing well beyond your comfort and safety zone, and that is on competition day, or a day you have trained and prepared for to go balls to the wall and leave it all on the court, track, field, or weight room.
A good training program strategically prepares you for this day. It assesses the upcoming challenges, evaluates your strengths and weaknesses, and adapts a training program to balance and improve your athleticism to best fit the demands of the competition or performance, kris gethin 12 week muscle builder program pdf download. The exercises change too frequently, the work load is too concentrated, and the example it sets for participants is as I mentioned previously, kris gethin 12 week muscle builder program pdf download, irresponsible.
I have to close with reminding readers that I have been and still am kris gethin 12 week muscle builder program pdf download huge fan of Kris Gethin. I am not accusing him of being on steroids, kris gethin 12 week muscle builder program pdf download, having a poor training philosophy or intentionally misleading anyone in the Week Muscle Building Trainer. I honestly believe Bodybuilding. com and others pressured him to create and perform this program and he had neither the right amount of time nor an adequate schedule to do it as well as it could and should have been done.
Seeing what he did the first week and in the weeks to come, particularly the pain and sickness he had to deal with, I really felt sorry for him. I hope to review his other programs soon in hopes of seeing more promising programming, but I think his most recent one lead to a surgery on his rotator-cuff so I may end up finding out more of the same from this training program. If you have questions, comments, or suggestions for future reviews, please leave them below and thanks for reading.
Great review! I have completed the program once to a tee and the first time I did it I actually gained 28lbs of muscle. Not joking lol. More than likely because I hit a growth spurt in muscle mass through puberty. Thanks Mike! I totally believe you! Keep it up brother! I am about to complete his 12 week workout and lost weight and gained muscle i started at kris gethin 12 week muscle builder program pdf download and now i am at kg.
Tomorrow is my 78th day. Am concerned about what to do next i am still fat and cant properly crunch or do pullups. Glad to hear you were able to see some results, Sam!
However, in the meantime, doing eccentric pullups with the help of a box or bench to get you into the top position will start directly training you for real pullups, but a band-assisted, machine-assisted or even traditional Lat Pulldown are all great movements to prepare your lats for that kind of work.
For your abdominal strength, stick to plank movements that involve moving the body and lifting one or more limbs off the ground to teach the core how to stay engaged and support the body during difficult movements. If you like, you can visit my homepage and signup for the free program I just launched where you can follow my latest transformation journey with me!
Hi Ben. Great review. I did this program in and it really helped transform by body but, I definitely see why you feel the way you do. This site uses Akismet to reduce spam. Learn how your comment data is processed.
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It is mandatory to procure user consent prior to running these cookies on your website. Overview Anyone who has written, seen or executed a professional training program knows that there is one thing you always find in the best of them: consistency. Exercise Selection I was kris gethin 12 week muscle builder program pdf download the most part pleased with the amount of free-weight, compound movements included in this program. Conclusion There is a culture around not just around fitness but in sports themselves that the harder your push the greater you are.
By Ben Crane T October 1st, Blog 6 Comments. Share This Story, kris gethin 12 week muscle builder program pdf download, Choose Your Platform! Facebook Twitter Email. About the Author: Ben Crane. Ben is a Certified Personal Trainer, Strength and Conditioning Coach, Sports Nutrition Specialist, and CrossFit Level 1 Trainer.
He also holds certificates of specialization in Behavior Change, Back Stabilization, Olympic Weightlifting and more. Related Posts. Review Announcement: Elite Sports.
Review Announcement: Born Tough Apparel. Never Too Late to Educate. Mike December 20, at pm - Reply.
Training Overview - Kris Gethin's 12-Week Muscle-Building Trainer
, time: 6:52Kris gethin 12 week muscle builder program pdf download
Kris gethin 12 week muscle builder program pdf download Transform yourself in with the Kaged Muscle Trainers blogger.com Kaged Muscle Trainers app gives you all of the nutrition, training, supplementation, and motivational guidance you need to transform yourself into the person you've always meant to be. Download the app, pick a trainer and learn from international fitness legends such as 5/12/ · Kris Gethin’s Week Lean Muscle Program for Men & Women is designed to give you everything you need to completely transform your physique in only weeks. This daily video training program has been designed to be motivating, challenging, and life changing for males and females. And, best of all, it’s absolutely FREE!Author: Adam Gethin Kris Gethin's Week Muscle-Building Trainer Kris Gethin is back. He's on a mission to build maximum muscle in 12 weeks, and he's here to show you the way. Get ready to eat, train, and grow with Gethin. blogger.com k followers. 12 Week Workout Plan. Workout Plan For Men. Workout Plans. Workout Men. Strength Training Quotes. Strength Training Program. Weight Training Estimated Reading Time: 7 mins
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