how to build muscle in 12 steps

Want to know the secrets of building muscle fast? In this video, we break down the 12 essential steps to gain muscle effectively. From understanding muscle anatomy and mastering resistance training to the importance of proper nutrition and advanced techniques like micro-periodization and blood flow restriction training, we've got you covered. Discover how to choose the right weights, pick effective exercises, and avoid overtraining for maximum muscle growth.
Learn why testosterone is crucial for muscle growth and how to naturally boost your levels. We also dive into the benefits of cold therapy and how tracking your progress can help you adjust your strategy for the best results. Whether you’re aiming for hypertrophy, looking to bulk and cut efficiently, or just want to get stronger, this video provides all the tips and tricks you need to achieve your muscle-building goals.
Warm-up Set = 🔥 Working Set = 🎯
1) Back and Biceps
Wide-Grip Pulldown
1x15 🔥
1x12 🔥
1x10 🎯
1x8 🎯
1x6-8 🎯
1x12 🔥
T-Bar Row
1x15 🔥
1x12 🔥
1x10 🎯
1x8 🎯
1x6 🎯
One-Arm Dumbbell Row
1x10 🔥
1x10 🔥
1x8 🎯
1x8 🎯
1x6-8 🎯
Cable Straight Arm Pulldown
4x12 🎯
Seated Dumbbell Shrugs
4x15 🎯
Seated Dumbbell Curl
4x12 🎯
Preacher Curl Machine
4x12 🎯
Cross-Body Hammer Curl
4x15 🎯
2) Chest and Triceps
Incline Bench Press
1x15 🔥
1x12 🔥
1x10 🎯
1x8 🎯
1x6-8 🎯 (use a spotter for safety)
Cable Flyes
4x10-12 🎯
Decline Chest Press Machine
1x15 🔥
1x10 🔥
1x8 🎯
1x8 🎯
1x6-8 🎯
1x12 🔥
Dumbbell Pullover
4x10 🎯
Triceps Rope Pushdown
4x15 🎯
Skull Crushers
4x12 🎯
Dips (Weighted if possible)
4x12 🎯
3) Shoulders and Abs
Machine Shoulder Press
1x15 🔥
1x12 🔥
1x10 🎯
1x8 🎯
1x6-8 🎯
1x12 🔥
Dumbbell Lateral Raise
5x15 🎯
Cable Front Raise
4x15 🎯
Reverse Pec Dec Fly
1x15 🔥
1x12 🔥
1x10 🎯
1x8 🎯
1x15 🎯
Face Pulls
4x15 🎯
Plank
4x max time 🎯
Cable Crunch
4x20 🎯
Side Plank
4x max time 🎯
4) Cardio Intervals and Distance Training
Bike Interval Training
2 sessions 🎯
Bike Distance Training
1 session 🎯
Running Interval Training
2 sessions 🎯
Running Distance Training
1 session
Legs
Back Squat
1x12 🔥
1x10 🔥
1x8 🎯
1x8 🎯 (Rest 2-3 minutes between working sets)
1x8 🎯
Leg Press
1x12 🔥
1x10 🔥
1x8-10 🎯
1x8-10 🎯
1x5-10 🎯 + drop weight for 15 reps to failure
Leg Extension
1x15 🔥
1x15 🔥
1x10 🎯
1x10 🎯
1x20 🔥
Seated Leg Curl
1x15 🔥
1x15 🔥
1x15 🔥
1x10 🎯
1x10 🎯
Lying Leg Curl
4x15 🎯
Romanian Deadlift
4x8-10 🎯
how to build muscle in 12 steps,
how to build muscle in 12 steps as a guy,
how to build muscle in 12 steps as a man,
building muscle as a guy is easy, actually,
building muscle as a man is easy, actually,
building muscle is easy, actually,

[@KeepOnLooksmaxxing]

If you have any questions left in your mind, you can share them under this comment. I'll be happy to answer all of them. I made this decision because muscle building is not a subject that can be explained in a single video and will leave questions in your mind. I will be waiting for your questions. Keep On Looksmaxxing 🧏🤫💪