Get JACKED for signing day! (2024)

FAQs

What is the 6 12 25 method? ›

The numbers 6-12-25 represent the number of repetitions in each set, so the method is six reps followed by 12 reps followed by 25. Crucially, the number of reps should also affect the weight, so six reps is a weight you can just about lift six times, rep number six should feel barely achievable, and so on.

It's actually quite simple: the combination of a high protein diet and the right kind of workout will make your muscles grow like you never thought possible. The general rule of thumb in bodybuilding is that you need a minimum of 1-1.5 grams of protein per pound of bodyweight to build quality muscle (eg: 180-lb.

Lift weights 3–4 times a week, targeting your legs, back, core, chest, shoulders, and arms. Do 4–5 sets of 5–10 reps per exercise. Add about 20 minutes of moderate-to-intense cardio to the end of your lifting sessions, limiting total cardio to just a few hours a week.

It's hard to get ripped in 3 months, but not impossible. It does depend on where you're starting. If you're out of shape and 100 pounds overweight, there's no healthy way to achieve it. You can, however, come closer to that fitness level you desire.

But now and then, a viral trend will come along and make this piece of fitness equipment more popular. One viral trend known as the "12-3-30" workout did just that and is soothingly straightforward: You set your treadmill to an incline of 12 and a speed of 3 miles per hour and then walk for 30 minutes.

In 2016 a study at McMaster University in Ontario, USA found that lifting relatively light weights (about 50% of your one-rep max) for about 20–25 reps is just as efficient at building both strength and muscle size as lifting heavier weights (up to 90% of one-rep max) for 8-12 reps.

Late teens and early twenties are the perfect age to start bodybuilding. Puberty and bodybuilding are closely related because this is the fastest time for muscle growth. Between, 17-25, you will experience testosterone driven growth burst in your muscles.

Older Guys Can Still Make Gains

They found that guys between 35 and 50 years old built just as much muscle as those between 18 and 22 years old. DEXA (duel-energy x-ray absorptiometry) scans showed that the college-aged men gained around two pounds of muscle, while the middle-aged men put on 2.5 pounds of muscle.

Takeaway. Getting a six-pack in five months took lots of hard work and discipline. The Viceroy Creative team set a specific goal and then adjusted their diet and exercise routine. They recommend a diet high in lean protein combined with strength training and cardio workouts to boost fitness and get toned.

Most beginners will see noticeable muscle growth within eight weeks, while more experienced lifters will see changes in three to four weeks.

What is a realistic timeline to get jacked? ›

Six months is enough time to start seeing some results, especially if you spent 12-16 weeks in a deficit and you've been successfully maintaining your weight since then. Likewise, if you've been eating in a surplus, you could put on 6-12 pounds of muscle in that time.

Five pounds of muscle weighs the same amount as five pounds of fat: five pounds. That being said, muscle is generally much healthier to have in high concentrations in your body.

It's important to fill your diet with lots of nutritious, whole foods, such as fruits, veggies, whole grains, healthy fats, and high-protein items. These foods are not only high in micronutrients and antioxidants but also low in calories. Thus, they can support weight loss and increase fat burning.

The 6-12-25 workout protocol is a tough workout you can use that will build lean muscle, burn copious amounts of body fat, and uses your time well in the gym. Effectively used by some coaches as a workout to work on a weak body part, we are going to use it to build as much lactic acid as possible.

All in all, the 12-3-30 TikTok trend is definitely worth trying if you are looking for a new workout that does not involve running or joining a fitness class. It's something you can do on your own, and you'll probably start to notice a difference in your body and overall relationship with the gym after the first week.