THE MALE MUSCLE GROWTH ARCHIVE VERSION 070326. 3/26/07. 4147 STORIES. Sort by Title Sort by Author Sort by Newest. A 6k+ story about mental changes, muscle growth, female to male transformation, magical makeup, fake boobs, sex, and working day shifts. While writing this I had a good friend proof read and help edit! So, I hope that this proves to be a much more likeable and satisfying story than my usual content. The archive is an assortment gay male transformation fiction. Specifically, to men growing larger, bulkier, gaining weight, growing more muscular, or becoming more bearish. I have collected some of.

• Best Male Muscle Growth Transformation
• Huge Male Muscle Growth Transformation
• Muscle Growth Transformation Male

The National Strength and Conditioning Association (NSCA) general recommendation for athletes is 1.2 to 2.0 g/kg of body weight per day, with people training specifically for muscle growth needing. Lee is not felling well in his room. Suddenly he feels a pain in his muscles, and slowly he turns into a big Hippo. Check out our Playlist to watch more tran.

This fat shredding, muscle transformation plan will give you all the tools you need to carve out a great physique… in as little as 3 months.

Back in the day you had rippling abs, vascular arms and a barrel-like chest. Or it might have been the athletic shape and sexy curves that brought you those second glances.

Either way, we’re here to get that back for you.

In just 3 months you’ll have dropped a jean size, ditched the excess weight and built your confidence higher than you ever though imaginable. If larger muscles or an athletic physique is what you’re after; you’re in the right place.

Whether it’s to improve your appearance and ramp up performance. If it’s to boost muscle mass, fitness or simply just to be confident in your beach clothes…

This is the muscle transformation plan for you.

What does this program cover?

Getting Started on Your Muscle Transformation Plan

When it comes to a successful muscle transformation you have to think about your starting point.

If your fitness is low or you’ve piled on the pounds over the last few months, fat loss needs to be your number one priority.

It might even be that you lack muscle and have minimal excess weight that’s brought you here.

Either way, that’s what this transformation plan is designed to:

• Build muscle, improve strength and optimize athleticism
• Shred excess weight and tighten problem areas
• Boost fitness, stamina and endurance

Use calories to your transformation advantage

Before we talk about using training to optimize your physique we need to look at your diet. While the old saying “you can’t out-train a bad diet” might not be strictly true, one thing is for sure; it’s damned hard to.

Calories control what happens to your weight.

If you work hard in the gym but over-consume food you’ll not lose weight or fat. If you’re trying to bulk up but struggle to get enough energy in your body you just won’t trigger muscle growth.

Why is calorie intake so important when you’re on a muscle transformation plan?

Calories provide the fuel that your body needs to function. But it only needs so much before it stores the extra as fat.

If you consume more calories than you need, you’ll store the extra energy as adipose tissue in your fat cells. That’s the bottom line.

It’s kind of like having too much cash in your pockets and deciding to put the extra in the bank. Your body won’t throw away any excess funds – but it will store them for later.

This is called an energy surplus or positive energy balance.

If you want to maximize muscle gain then you need that extra energy to build some new muscle cells. Instead of being stored as fat, it’ll get sent to your muscles instead.

Okay, a tiny bit might get stored as fat, but to really get muscular it’s what you’ll need to do – particularly if you’re a thin guy with no muscle mass.

A calorie surplus of around 20% on top of maintenance works well.

And if you’re not sure how to work out your maintenance calories, check out the calorie counter at the bottom of this article.

On the other hand, a negative energy balance – what’s called a calorie deficit – is vital for fat loss.

It’s only when you burn more energy off each day than you put in your body that your fat cells will release the ‘cash from the bank’ in terms of fat.

A deficit of anywhere between 20-40% from maintenance will suit fat loss on a 3-month muscle transformation program. This provides a nice balance between energy needed for workouts, but still tapping into your fat stores to make a fatty acid transaction.

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Key Points:

• Focusing on calorie intake is a priority when you’re taking part in a muscle transformation plan.
• To maximize muscle gain without piling on too much fat you should aim for a calorie surplus of around 20%.
• To optimize fat loss you should pitch for a calorie deficit of 20-40%.

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Build Muscle and Drop Body Fat at the Same Time

The so called holy grail of body transformation is the body recomposition. This refers to the process of building muscle and shredding body fat simultaneously.

And if you’ve read that previous section on calories this might seem impossible. We told you that in order to build muscle you needed a surplus on energy. But that to lose fat you had to be in a deficit.

It’s contradictory.

But…

If you read carefully though, we said that calorie manipulation optimizes results.

So if you want all-out muscle mass gains and don’t mind a small increase in body fat then a surplus was the way forward.

And if you just wanted to shred fat over 3 months then a deficit was your best route.

But what if you kind of want both?

Body recomposition and muscle transformation – using strength training to optimize gains

The process of building muscle while burning body fat isn’t easy. It’s not for everyone.

But the results can be phenomenal.

Emphasizing strength training during a calorie deficit helps to promote muscle protein synthesis. This is simply the rate at which your body builds new muscle cells.

So even when you have limited energy from you diet, you can still build muscle.

Okay, you might not have the energy you’d bring to the table if you were hitting the gym with a calorie surplus, but with clever training you’ll see muscle transformation results quickly.

Even in a deficit.

It’s all about the correct muscle transformation program…

• Using big, compound exercises maximizes productivity and results.
• Let your calorie deficit take care of excess fat, and strength training to boost protein synthesis.
• Limit high-volume training and cardio to avoid burn-out.
• Keep sessions short and sharp preserves energy.

By focusing your attention on heavy workouts with low volume you’ll maintain lean mass while cutting.

If you’re a beginner or coming back from a long break from training you’ll build a considerable amount of muscle.

But maybe not as much if you’re already in decent shape.

Best Male Muscle Growth Transformation

It also suits those with a fair amount of excess fat as you don’t need to be as aggressive with your deficit to trigger a recomposition effect.

Note: the law of diminishing returns suggests that body recomposition suits those with lower muscle mass and higher body fat. If you’re already muscular and lean, the muscle transformation process might not be as rapid.

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Key Point:

• You can build muscle and drop fat with a moderate deficit, particularly if you’re a beginner.
• Strength training can help to boost muscle protein synthesis, even in a weight cut.
• Body recomposition training really suits those that are beginners or overweight.

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The Muscle Transformation Workout: How Does the Plan Work?

You’ve got 3 months to put a real dent in your training.

With some hard work, motivation, and the right tools you’ll be able to transform your body by shredding fat and boosting lean mass.

To achieve this we’ve split your workouts into 3 distinct phases.

You’ll hit the ground running with the first block of training, and then increase the intensity as you progress through to phase 2.

This way of ‘periodizing‘ your training means that you’re always adapting how you train. And it caters for your new and improving fitness levels.

Here’s how it works:

Phase 1: focusing on getting lean with HIRT

4 weeks long

In this phase you’ll be blasting your body fat with some pretty tough strength circuits built around the high-intensity resistance training (HIRT) model.

The emphasis isn’t so much on how much muscle you can build, but instead you’ll be optimizing the way in which your body diverts energy away from fat stores and into protein synthesis.

The main focus is on fat loss and muscle conditioning (it acts as a primer for the next phase).

The workouts are slightly higher in volume than phase 2 and the way it’s structured means you’ll get a cardio effect too.

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But aren’t you supposed to avoid high volume training while in a deficit?

In the first 3-4 weeks of a cut you’ll be absolutely fine going with slightly higher volume. HIRT workouts avoid localized fatigue, increase work capacity and really speed up fat loss results, so it’ a winner early on in a program.

It’s not excessive volume, but just enough to cause a positive adaptation.

You should aim for 3 sessions per week (with at least a one day rest between workouts).

You’ll be hacking your way through workout 1 for 15 minutes, moving from exercises to exercise as fast as you can without rest. You only stop when the 15-minutes is up. It’s a continuous circuit.

From there, rest for 5 minutes and then repeat for workout 2 for 15 minutes.

This gives you a fat melting, strength boosting 30-minute workout in total.

Muscle Growth Transformation Male

Phase 2: zoning in on muscle gain

8 weeks long

In this second phase we’re stripping the volume right back and focusing on pure strength.

There are 3 different workouts for you so that you can target better muscle growth and add variety to your workouts.

They all follow the same sets, reps and rest times.

At this stage you’ll be leaner from the HIRT intervals and starting to see the muscle transformation already. But as your diet progresses and your deficit begins to take its toll, it’s important to shift the goal posts and let your body adapt.

You’ll still lose fat from your diet, but the focus is now on building muscle with a high load-volume. To achieve this you’ll be on a moderate number of sets, but working on a low rep range and heavy weight.

Because load-volume is the key to building great muscle mass, it’s a simple and clever way to achieve body recomposition while dieting down.

Calorie Calculator

This three-phase muscle building workout plan maximizes muscle mass, builds bar-bending strength and shreds your abs to within an inch of their life.

If you’re here because you want to get jacked, plain and simple, you’re in the right place.

This is a program designed with one goal in mind – gains. And it’s the most comprehensive program you’ll find.

If you’re a regular gym goes with a good base of fitness then this program will accelerate your results. If you’re a beginner, it’ll eat you alive – you’d probably be better trying one of our less intense programs to begin with.

If this workout plan suits your needs, let’s get going…

Maximum results in minimal time.

What does this program cover?

What is The Mass Building Workout Plan?

To achieve the best results you’re going to have to pull up your socks, double scoop your pre workout and get in the zone.

This program takes no prisoners in its mission to build as much muscle as is humanly possible in only 3 months.

We’re looking at targeting every muscle, every fiber and every angle in this comprehensive strength program.

Here’s what you’ll achieve:

• Build as much muscle as possible in 12 weeks
• Improve strength and power
• Increase performance and boost health

The Key to Building Muscle Mass

When it comes to maximizing muscle mass or hypertrophy there are a few simple rules you should follow.

Read, listen and apply these guidelines and you’ll soon be on your way to armour-like gains.

You can build muscle with any rep range

Once upon a time it was thought that you could only build muscle in the traditional ‘hypertrophy rep range’ of 8-12.

But as more and more research comes out though, we’re realizing that you can create an adaptation at pretty much every rep range – from heavy to light.

That’s because your muscles are composed of different types of muscle fibers. Some are stimulated with heavy weight. Others with lighter weights.

Varying the number of reps you use can help you target the fibers you hit.

This program cycles heavier loads with lighter ones. That way you’ll target as many of your muscle fibers as possible and optimize results.

Training intensity matters

What’s the key rule of muscle growth, regardless of which rep range you choose?

That’s right. Intensity.

We want you to focus on progressive overload in this program. If we ask you to choose a weight for 6 reps, it means that you shouldn’t be able to do any more than that.

We’re not telling you to go to failure where you’re muscles are trembling and you just can’t complete the rep. But choosing challenging weights that you’re unaccustomed to is key to building muscle fast.

Using progressive overload principles will allow you to keep pushing the boundaries of muscle mass and strength. Keep monitoring your progress – as soon as a weight is beginning to feel lighter and easier, increase it.

For example, rather than choosing the same weight dumbbells you’ve used for the last few weeks, force your body to adapt by constantly aiming to test yourself.

No matter whether it’s a high or low rep range.

Volume is the key to greater gains

Lifting weights for high reps and sets is a great way of increasing workout volume.

VOLUME = TOTAL REPS X LOAD

There’s a huge amount of evidence showing that high intensity strength training with higher volume results in significant muscle mass gains [1].

In fact, because you can build muscle at any rep range, some expert researchers suggest that volume is actually more important than intensity [2].

It’s currently thought that volume triggers protein synthesis much more effectively then intensity – and that results in higher muscle cell levels.

Of course, to leave no stone unturned we’ll be combining volume and intensity though to give you a double-barrel stimulus for major gains.

Take the full body approach

There’s no room here for single muscle split training.

If you really want to hit those high volume markers, burn more calories and challenge each muscle multiple times per week then full body training is the way forward.

Years ago it was thought that full body training was only for beginners. But there’s a huge tidal wave of research coming out that shows you’ll build just as much muscle from full body sessions as you will from splits [3].

As long as weekly volume is high.

Why?

With full body workouts you might not complete as many sets per workout, but because you’re hitting the muscle multiple times per week, you can quickly increase volume – and intensity.

And on a similar note, when you use splits you naturally get tired. After all, your’e targeting the same muscle set after set – that’ll quickly result in accumulative fatigue.

But when you follow full body training you shift emphasis from muscle to muscle which helps you to maintain strength while reducing fatigue.

Rest, recover and grow

There’s an old saying…

You break down muscle in gym, feed it in the kitchen, and grow when you’re asleep

What this means is that while lifting weights provides a stimulus for growth, muscle adaptation comes from nutrition and rest.

We suggest that on your rest days you focus on relaxation, full recovery and eating plenty of healthy foods.

That way you’ll be fueling your body the right way and supporting what’s happening in the gym.

How Does The Muscle Building Transformation Plan Work?

There are two main aims to this 3 month program:

• Increase weekly total volume without causing excessive fatigue
• Lift as heavy as you can for each rep range

And how are you going to achieve this?

High frequency training, that’s how.

You’ll be using tried and tested, no frills exercises that are guaranteed to build huge slabs of muscle.

They’ll also get you as strong an ox too.

You’ve got 3 mandatory sessions per week. The forth session is for the ultra motivation gains chaser. We’ve leave it up to you, but if you can recover properly between sessions then go for 4.

The big three lifts and accessory exercises

In each of the three blocks you’ll be focusing on 3 big lifts – the squat, the bench press and a variation on a big pull or row.

These three lifts change slightly in each of the three phases, but the movement patterns remain similar.

Why?

Because the big lifts add mass.

Each session you’ll be changing the rep range and intensity, but keeping the volume high. This way you’ll be targeting a range of muscle fibers and enhance muscle gains.

You’ll also be adding in some accessory work too.

These are isolation exercises that help to develop the muscles you’re not necessarily hitting in the big three lifts.

They change in each workout and help to keep your smaller muscles progressing… and to keep you interested too.

If you need to, use weeks 4 and 8 as rest weeks. But if you want to keep it hardcore you can go for the full 12 weeks without a deload – but focus on as much relaxation as possible on your days off.

The Program: Maximizing Muscle in 12 Weeks

Weeks 1-4:

Day 1:

Day 2:

Day 3:

Day 4:

Weeks 5-8:

Day 1:

Day 2:

Day 3:

Day 4:

Weeks 9-12:

Day 1:

Day 2:

Day 3:

Day 4:

1. Mangine, GT et al. The effect of training volume and intensity on improvements in muscular strength and size in resistance-trained men. Physiol Rep. 2015; 3(8): e12472

2. Burd, NA et al. Low-Load High Volume Resistance Exercise Stimulates Muscle Protein Synthesis More Than High-Load Low Volume Resistance Exercise in Young Men. PLoS ONE. 2010; 5(8): e12033

3. Schoenfeld, BJ et al. Influence of Resistance Training Frequency on Muscular Adaptations in Well-Trained Men. J Strength Cond Res. 2015; 29(7): 1821-9