12 Week Muscle Building Trainer. Weeks 11-12 – Completion and Program Review

“All good things must come to an end” – Geoffrey Chaucer

12 weeks of destroying my body are in the books.  Gone is the feeling of complete muscle breakdown as I try to squeeze out rep number 210 of a bicep curl!  I won’t be walking like a penguin for 3 days solid due to 1,000 leg repetitions.  My calorific intake can survive at the level of a regular person.  It’s nice to know I won’t be eating an amount of food to rival that of a Blue Whale!

Still, after leaving my blood, sweat and tears in the gym for the past 12 weeks, there’s a sadness attached that the Muscle Building program is over.  To take my body through insane workouts, there is a feeling of loss.  I’m stronger mentally than I was when I started.  Transferring into professional and personal life, the mental gains cannot be discredited.  Neither can the physical gains.  I’m stronger and more defined, which is the ultimate goal of the program.  For any skinny fella looking to make some serious physical changes, I cannot recommend this program highly enough.

Training – Weights

Week 11 – DTP Giant Sets

Super Sets are 2 exercises back to back.  Often performed with contrasting muscle groups – for instance, chest and back.  They are great for exhausting yourself and limiting time at the gym.  Giant sets add an additional exercise.  You may perform a set of bench presses, immediately into some pull ups, followed by some squats.  Rest and repeat.

As I am sure you are aware by now, DTP does not follow the norm.  It is designed to challenge and stress the body and Kris Gethin doesn’t disappoint with these giant sets.  3 exercises, back to back on the the same muscle group.  Shoulders, for example, started with an upright barbell row (wide grip), then a standing press and then an alternating raise (front and side).  30 reps of each, then 25, 20, 15, 10.  As that wasn’t enough, it was then repeated from 10 to 30.  If I was a nose picker, there was no way I would have been able to following that workout!  I was sore for 2 days.

Week 12 – Unilateral Training

A lot of training is bi-lateral, meaning that both sides of a muscle group are working simultaneously.  A bench press is a prime example of this, with the press working both the left and right pecs, deltoids and triceps.  Unilateral training focuses on one side.  For example, performing a shoulder press with 1 dumbbell, while the other arm rests.  Unilateral training has it’s benefits.  Isolating one side allows for a deeper mind-muscle connection.  It also helps to eliminate any weakness.  Bi-lateral training has a tendency to mask the weaker side of your body.  My bicep curls are far stronger on my right side than my left.  By alternating dumbbell curls, I can reach failure on the left before attacking the right arm with the same weight.

I found this type of training far more beneficial for the smaller muscle groups – shoulders, biceps and triceps.  Legs of course were still pulverized.  Back and especially chest however, just felt peculiar.  There was no soreness the next day.  Not necessarily a bad thing, but I am of the ‘no pain, no gain’ mindset.  It doesn’t feel as though I have pushed my body hard enough if there isn’t a little soreness the next day.  It’s an addictive feeling, though I’m not sure how healthy that is.


Pleased.  I’ll be the first to admit, keeping up with the calorific increase was hard,for numerous reasons.  This isn’t an excuse, there are always ways around it.  My weight has remained what it was when I started, but there has certainly been some growth and my t-shirts agree!


  • The video’s included in everyday of the trainer are top class.  Kris Gethin performs every workout with you and highlights how he feels, when he has days that are a struggle, tips for certain exercises and the intensity he brings is very motivating.  Watching each of these twice – the night before and pre-workout really helped get me in the zone.
  • The results. This is the second time I have completed this trainer and both times I have been happy with the improvements to my physique.
  • 7 days a week and some workouts taking upwards of 2 and a half hours is not easy.  For those of you balancing work, home and social life, this could be too much to ask.  12 weeks in the grand scheme of life is not a long time, but it is still a big commitment.
  • The increase in calories, even steadily, is huge for a skinny fella.  By the end of 12 weeks it is expected that you be eating an additional 2,400 calories a day from when you started.  My diet consisted of 3 whole eggs and 9 egg whites with wheat bread, a cup and a half of quinoa, a cup of oatmeal and a further 750 grams of meat or fish per day by week 12.  That is not to mention 2 scoops of whey protein and one scoop of casein protein shake (the mint flavor is dynamite).  If you can manage that, fair play to you.

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