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Muscletech 12 week challenge

Muscletech Clear Muscle product

Muscletech’s Clear Muscle is the latest supplement from their ultra popular Performance Series of supplements. Touted as one of the strongest muscle building supplements ever released from the company, the single core ingredient of Clear Muscle is backed by plenty of research regarding its effectiveness in assisting with strength, muscle growth, size and thickness as well as recovery. While the supplement is indeed innovative, it’s best combined with the right workout program. With the release of Clear Muscle, Muscletech have also released a 12 week training schedule so you make the most out of the supplement. Phase 1 of the program was an 8 week segment focusing on comprehensive development using a non linear periodisation protocol in which you performed a variety of workouts of varying intensity everyday over the set period. Let’s take a look at Phase 2 and what it entails.

Muscletech Clear Muscle 12 Week Training Protocol & Schedule - Phase 2

The second part of the training program consists of a 2 week overreaching cycle in which you intensify your workouts and aim for further hypertrophy gains. That is, you’re altering your workouts to achieve greater muscular damage so you can eventually obtain greater muscle growth gains. Phase 2 will consist of a workout week of 5 days with a 6th day being for power testing or sprints. This is perhaps the most fatiguing of the three phases so make sure you get plenty of rest and support your immune system with some added vitamins and minerals and glutamine. Following are some tables you can print out to help track your progress over the next 2 weeks.

Phase 2 Duration – Weeks 9-10

Monday

Set #1

Set #2

Set #3

Squats – 3 sets of 8 RM

 

 

 

Barbell Bench Press - 3 sets of 8 RM

 

 

 

Deadlifts - 3 sets of 8 RM

 

 

 

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

 

 

 

Bent Over Row - 3 sets of 8 RM

 

 

 

Dumbbell Shoulder Press - 3 sets of 8 RM

 

 

 

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

 

 

 

Notes

  • RM = Repetition Max
  • 8 RM equates to a weight that you can lift 8 times before failure (usually 83% of your 1 Rep Max, but in this program utilise a 75% 1 RM weight)
  • 60 second timed rest

 

Tuesday

Set #1

Set #2

Set #3

Leg Press – 3 sets of 8 RM

 

 

 

Barbell Bench Press - 3 sets of 8 RM

 

 

 

Military Press - 3 sets of 8 RM

 

 

 

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

 

 

 

Bent Over Row - 3 sets of 8 RM

 

 

 

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

 

 

 

Notes

  • 60 second timed rest

 

Wednesday

Set #1

Set #2

Set #3

Squats – 3 sets of 12 RM

 

 

 

Barbell Bench Press - 3 sets of 12 RM

 

 

 

Deadlifts - 3 sets of 12 RM

 

 

 

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

 

 

 

Bent Over Row - 3 sets of 12 RM

 

 

 

Dumbbell Shoulder Press - 3 sets of 12 RM

 

 

 

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

 

 

 

Notes

  • 12 RM equates to a weight that you can lift 12 times before failure (usually 70% of your 1 Rep Max, but in this program utilise a 65% 1 RM weight)
  • 60 second timed rest

 

Thursday

Set #1

Set #2

Set #3

Leg Press – 3 sets of 8 RM

 

 

 

Barbell Bench Press - 3 sets of 8 RM

 

 

 

Military Press - 3 sets of 8 RM

 

 

 

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

 

 

 

Bent Over Row - 3 sets of 8 RM

 

 

 

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

 

 

 

Notes

  • 60 second timed rest

 

Friday

Set #1

Squats – 3 Maximal Lifts

 

Bench Press - 3 Maximal Lifts

 

Deadlifts - 3 Maximal Lifts

 

Notes

5 minutes timed rest

 

Muscletech Clear Muscle Recommended Dosing - Phase 2

During the 2 weeks of Phase 2 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 2 weeks are going to put a massive strain on your body and may even decrease performance and muscular gains, but will eventually result in adaptations which will help accelerate future improvements in growth. Read on for information about Phase 3, the final portion 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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