WORKOUTS

Muscle-Building 12-Week Workout FAQ


Workout Program Section Links
12 Weeks of Workouts
Workout Program Overview
Frequently Asked Questions

FREQUENTLY ASKED QUESTIONS
Read through these frequently asked questions before you begin the RealJock Strong and Lean 12-week training program.

HOW MUCH WEIGHT SHOULD I BE LIFTING? WHAT DOES REP MAX MEAN?
When setting up this program, we purposefully did not choose a specific weight for you to use in each workout, because we know that each person’s body is different. Follow the guidelines below to determine the right weight for you for each exercise:

Rep Max: “Rep Max” refers to the weight at which you can just do the number of repetitions specified while maintaining proper form. Note the emphasis on proper form. For example, if you are doing 12 reps of dumbbell biceps curls at Rep Max, you should use weights that allow you to just complete the twelfth rep with your biceps doing the lifting and your back straight. If you find yourself digging your elbows into your waist for leverage or arching your back, you’re using too much weight. Maintaining proper form is always more important than lifting heavier weights.

75% Rep Max: “75% Max” means you should choose a weight that is moderately lighter than the Rep Max weight. You should be able to finish the final repetition of the exercise and still feel that you could do one or two more reps while maintaining proper form. With 75% Rep Max, you should focus on maintaining perfect form throughout the exercise.

Light: Exercises that are marked as “Light” are warm up exercises. For these exercises, your goal is to warm up the muscles, not strength train them. You should use lighter weights that won’t strain the muscle.

N/A: Exercises marked as “N/A” do not use weights. Push-ups are an example of an exercise that would be marked as N/A weights.

Other: A few exercises are marked with specific weights, such as a medicine ball weight. Use the weight specified for these exercises.

HOW LONG SHOULD I REST BETWEEN EXERCISES?
You can rest up to 60 seconds between exercises and up to two minutes between workout sequences. The exception to this is Supersets, in which you rest as little as possible between reps.

WHAT ARE SUPERSETS?
Supersets are defined as a workout in which you do two or more exercises, one right after another, with little or no rest in between. The exercises can be for the same muscle group—such as chest—or for two or more muscle groups—such as biceps and triceps. Supersetting offers many benefits, including a more intense workout, muscle overload without using heavy weights, plateau breakthrough, elevated heart rate and calorie burning, and even shorter workouts and time saving.

If you see an "S" in the "Superset" column of the Muscle-Building 12-Week workout program, that means that you do that exercise as a superset with the exercises directly above and/or below it that also have an "S" in the "Superset" column. See the example below to better understand the workout format.

MUSCLE-BUILDING WORKOUT EXAMPLE
Superset Exercise Muscles Weight (Goal) Set 1 Reps (Goal) Set 1 Reps (Actual) Set 2 Reps (Goal) Set 2 Reps (Actual) Set 3 Reps (Goal) Set 3 Reps (Actual) Set 4 Reps (Goal) Set 4 Reps (Actual)
Standing Barbell Curls Biceps, Forearms 65% - 75% Max 16 12 12 10
Floor Crunches Abdominals N/A 30 - 40 30 - 40 30 30
Begin Superset
S Narrow-Grip Pull-Downs Back (lats, rhomboids) 65% - 75% 15 12 12 10
S Standing Dumbbell Row Back (lats) 65 - 75% Max 15 12 12 12
In the example above, the standing barbell curls and floor crunches are not supersets. For these exercises, you would do four sets of the standing barbell curls, followed by four sets of the floor crunches.

The narrow-grip pull-downs and standing dumbbell rows are, however, supersets—note the "S" in the Superset column. For these exercises, you would alternate a set of narrow-grip pull-downs with a set of standing dumbbell rows, with as short as possible rest in between. In this specific case, you would do 15 narrow-grip pull-downs, followed by 15 standing dumbbell rows, followed by 12 narrow-grip pull-downs, followed by 12 standing dumbbell rows, and so on.

The beginning of each superset is separated by the heading "Begin Superset."
CAN I TAILOR OR MODIFY THE MUSCLE-BUILDING WORKOUT PROGRAM?
Yes you can tailor the program to your individual needs and schedule. Clausen developed the Muscle-Building 12-Week workout program for a moderately in-shape individual looking to develop muscle size and strength while simultaneously improving cardiovascular health, balance, flexibility, and coordination.

Intensify or detensify as you progress, but if you do tailor the program, be sure to do both the strength training and cardio training. Building cardiovascular health is an essential part of this workout program. Also be sure to take your one day of rest each week; your body needs time to recover!

AM I HEALTHY ENOUGH TO DO THIS PROGRAM?
Always consult your doctor before you embark on any new exercise regimen. Your doctor can help you determine if you are healthy enough to take on a program like the RealJock.com Muscle-Building 12-week workout program.