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Muscletech’s latest muscle building supplement Clear Muscle adds to the growing range of Performance Series products from the well known company. With only a single key active ingredient making up the formula, Clear Muscle aims to boost anabolic potential and support muscle growth for intermediate to advanced trainers. Combined with the 12 week training program released by Muscletech based on the studies on the key ingredient BetaTOR, Clear Muscle will help you blast through your plateaus and boost results. Phase 1 and Phase 2 of the protocol were high volume, high intensity and high stress periods aimed at maximising hypertrophy and muscular adaptations. Phase 3 will be an easier but no less effective end to the 12 week program.

Muscletech Clear Muscle 12 Week Training Protocol & Schedule - Phase 3

The third phase of the training and workout program will last for 2 weeks and is designed as a taper to the hard work you put in during the last 10 weeks. The lifts will still be intense, but the overall volume is reduced to help you fully recover and restore strength and power whilst helping you to reach maximum growth. These last two weeks will be different to each other, but both will help you reach a new threshold before beginning the next periodisation cycle. Now is the time to up your nutrition and ensure plenty of protein to help feed the muscles. Following are some tables you can print out to help track your progress over the next 2 weeks.

Phase 3 – Week 11

Monday

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
  • Use a weight of 40-60% 1RM

Wednesday

Set #1

Set #2

Set #3

Squats – 3 sets of 3-5 RM

 

 

 

Barbell Bench Press - 3 sets of 3-5 RM

 

 

 

Deadlifts – 1 set of 3-5 RM

 

 

 

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

 

 

 

Bent Over Row - 1 set of 3-5 RM

 

 

 

Dumbbell Shoulder Press - 1 set of 3-5 RM

 

 

 

Barbell Curl/Triceps Extension (Superset) - 1 set of 3-5 RM

 

 

 

Notes

  • 240 second timed rest
  • Use a weight of > 90% 1RM

 

Friday

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
  • Use a weight of 40-60% 1RM

Phase 3 – Week 12

Monday

Set #1

Set #2

Set #3

Squats – 3 sets of 3-5 RM

 

 

 

Barbell Bench Press - 3 sets of 3-5 RM

 

 

 

Deadlifts – 1 set of 3-5 RM

 

 

 

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

 

 

 

Bent Over Row - 1 set of 3-5 RM

 

 

 

Dumbbell Shoulder Press - 1 set of 3-5 RM

 

 

 

Barbell Curl/Triceps Extension (Superset) - 1 set of 3-5 RM

 

 

 

Notes

  • 240 second timed rest
  • Use a weight of > 90% 1RM

 

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
  • Use a weight of 40-60% 1RM

 

Friday

Set #1

Squat – 3 Maximal Attempts

 

Barbell Bench Press – 3 Maximal Attempts

 

Deadlift - 3 Maximal Attempts

 

Notes

  • 5 minutes timed rest

 

 

Muscletech Clear Muscle Recommended Dosing - Phase 3

During the 2 weeks of Phase 3 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 final 2 weeks are meant for recovery, so ensure you get plenty of rest, hydration and adequate nutrition to help you through. By the end of these 12 weeks, you should have improved not only your lifts but also your overall physique and be prepared for the next phase of your training journey.

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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