12 Week Muscle Builder – Weeks 3 & 4 Review. Life in the Way

“Sometimes, life gets in your way.  It gets all up in your damn way.” – Colleen Hoover

When committing to a program like the 12 week muscle builder, you have to go all in.  Results will come regardless, but to achieve the maximum it requires an immense level of intensity each and every workout.  For mere mortals like you an I, that means putting certain aspects of life on hold, which is not always a choice we have.  Long hours at work, feelings of nausea, social aspects and national tradegies have all come into play over the past 2 weeks.

Not that I am using this as an excuse.  In fact, I’m incredibly pissed off with myself as I write this.  I know I coud have pushed things harder.  I know I could have done more with what free time I did have in terms of preparing food.  At the beginning, I said that this program is as much an mental challenge as it is a physcial one and I fully intend not to let these issues surface again.  If that means surviving on 4 hours sleep a night, then so be it.  I’ve a duty to show the benefits of this program for all skinny fella’s looking to build muscle.  With that in mind, it’s time for my second wind to kick in.

Training – Weights & Cardio

The premise of this program is high volume.  Reps, reps and more reps.  Oskar Faakrog of Skinny-Fat Transformation is a big advocate of high volume training.  My previous experiences mean I am as well.  One of the issues with high volume training, especially when you are not used to it, is just how capable your lung capacity is bringing in the required oxygen.  Kris Gethin throws up numerous times during training on the videos he shares and I have been close a few times over the past 2 weeks.  The end of session cardio cannot be skipped.

Week 3

Week 3 was the third week of Y3T, also known as “annihilation week”.  You know to be worried when a weeks worth of training has the word annihilation involved in it’s title.  It didn’t disappoint.  Leg day alone included over 800 reps, plus an additional 160 reps for work on abs.  To say walking was a struggle afterwards is an understatement.  My legs were like spaghetti.  Thankfully there was no cute women walking in or out of the gym at my time of leaving, or I would have said goodbye to ever talking to them.

The sets were broken down as aiming for anything from 15-35 reps each, depending on the exercise.  To cap it off, all sets were either drop sets or super sets.  These not only provided a ridiculous pump, but also a burn in each muscle group I have not experienced for a long time.  Try to imagine being in a position where a body part feels like it is about to explode, combined with pulling a face similar to that of a bulldog chewing a wasp.

Week 4

Week 4 introduces Fascia Stretch Training (FST) – 7.  This incorporates strectching and contracting the required muscle in between sets to expand the fascia, which is the webbing that surrounds the muscles, keeping them in place.  The number 7 is included to highlight the amount of sets for the final exercise of a muscle group, with only 30 seconds rest in between each set.  While sets limited the amount of reps to 8-10, this high amount of sets still meant a lot of volume!

While not as intense as Y3T’s annihilation week, the need for oxygen was still in effect.  During leg day, there was more than one ocassion where I felt nauseous.  Gethin states this is not a bad thing, but for a skinny fella looking to add weight, I don’t agree.  The DOMS during this week were insane.  I’ve come to expect it after leg day.  It has become par for the course.  But chest day was a real surprise.  Still…no pain, no gain.

Unfortuantely, I did not complete all workouts this week, getting 3 of the 5 in.  Being required to drive a 180 mile round trip, making phone calls late at night and preparing for a soccer tournament that we were running meant 12 hour days were the norm for this week.  I’m envious of people who can get by on such little sleep.  I feel it is something I will have to become accustomed to over the next few weeks in order to hit the program as hard as I need to.  As a member of a 24 hour gym, lack of time is no excuse.

Nutrition – Diet & Supplements

I’m friends with someone who is gluten intolerant.  In fact, we lived together for a few months.  I was far more undersatnding of it than I though I would be, but it still wasn’t something I fully grasped, having never gone through it.  Am I aware that these things can happen out of nowhere and based on what he told me it felt like, there might be a chance I am suffering the same thing.

The increase in calories, carbs in particular, has left me feeling bloated, day after day.  Even as I write this, my stomach is feeling a lot fuller than it should, with a feeling of wanting to throw up.  It’s not pleasant.  I said during my last post, eating would be the biggest challenge.  Skinny folk struggle with a limited appetite and a feeling of fullness that those of a different somototype cannot understand.  Combining that with a possible gluten allergy and my collitis playing up (maybe the 2 are linked?!) has meant a struggle to eat the necessary calories.

Similar to the training, I’m gonna have to find a way to eat what I need to see the results that I want.  Muscle may shape, but it is unlikely to build if I cannot get a handle on this.  Whether I liquidize my calories or eat smaller meals every 2 hours is something I have to figure out.  If anyone has any ideas, please share.


A drop of 1.2lbs.  Struggling to eat and feeling as though I can’t keep food down has contributed heavily to this.  I do feel as though some minor mass is starting to show, around the chest and shoulders especially.  Not much difference in my arms, though my farmers tan lines probably diguise any gains made!


  • Do what you can to get the necessary calories in that will allow weight gain in the form of muscle mass
  • Adopt the correct mindset en route to the gym with the high amount of reps
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