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Muscletech Clear Muscle - 12 week training

Clear Muscle

Muscletech’s Clear Muscle is one of the most innovative supplements to have come out in the last few years and is set to reinvigorate the popularity of HMB. Based on recent clinical studies looking at the novel new ingredient BetaTOR, also known as Free Acid HMB, Clear Muscle is almost a miracle supplement when looking at the gains some of the subjects in the studies achieved. In addition, the subjects used in the studies were resistance trained individuals, who tend to find it harder to make significant gains thanks to their already good conditioning. While the supplement is certainly promising, simply using it without making appropriate changes in training would be a waste of the supplement. Considering it’s also rather expensive – ensuring that you’re training is adequate is one of your best methods of guarantee the effectiveness of the supplement. As such, Muscletech has produced a 12 week training schedule based on the training protocol of the key BetaTOR HMB Free Acid study.

Muscletech Clear Muscle 12 Week Training Schedule & Program - Phase 1

This 12 week training protocol is split into 3 phases in total as per the study with Phase 1 being a periodised resistance training protocol using a non linear periodisation protocol or as Muscletech call it, a ‘daily undulating periodisation cycle’. That is, the program focuses on supporting hypertrophy, strength and local muscular endurance within the one week. As such, each workout is a full body workout to be completed 3 times a week over 7 days. Following are some tables you can print out to help track your progress over the next 8 weeks.

Phase 1 Duration – Weeks 1-8

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

 

 

 

Notes

  • RM = Reptition Max
  • 12 RM equates to a weight that you can lift 12 times before failure (usually 70% of your 1 Rep Max)
  • 8 RM equates to 83% of your 1 Rep Max
  • 60 second timed rest

 

Wednesday

Set #1

Set #2

Set #3

Set #4

Set #5

Squats – 5 sets of 5 RM

 

 

 

 

 

Barbell Bench Press – 5 sets of 5 RM

 

 

 

 

 

Deadlifts – 5 sets of 5 RM

 

 

 

 

 

Notes

  • 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

 

 

 

 

 

Notes

  • 240 seconds timed rest


This is an intense period of training, even with 4 days worth of rest, so ensure you get plenty of rest and have adequate protein intake throughout the period.

Muscletech Clear Muscle Recommended Dosing - Phase 1

During the 8 weeks of Phase 1 of the Clear Muscle 12 week Training Program, you should take Clear Muscle 3 times a day using the following protocol as a guide:

  • Training Days – 1g prior to exercise and 1g at lunch and dinner
  • Non Training Days – 1g during breakfast, lunch and dinner

These first 8 weeks will really help you achieve comprehensive muscle development in terms of size, strength and to a slight extent, endurance. Read on for information of Phase 2 of the 12 week program.

Wilson et al (2014), The effects of 12 weeks of beta-hydroxy-beta-methylbutyrate free acid supplementation on muscle mass, strength, and power in resistance-trained individuals: a randomized, double-blind, placebo-controlled study. European Journal of Applied Physiology Eur. J. Appl. Physiol. FV:1-11

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