8-Week Lean Bulk Body Transformation With Fortius Personal Trainers
Muscle Gain Program That Resulted in 7 Kilograms Added Naturally Without Increasing Body Fat!
When Ali Almawash walked through our doors at Fortius Dubai, he had one goal: to put on muscle mass naturally. He wanted to transform his body and achieve the lean, muscular look he had always dreamed of. He started following our Head Personal Trainer Milos on social media. After realizing how committed he is to working with clients, he decided to reach out and start his journey! And so we got to work! This blog post will take you through Ali's 8-week lean bulk journey and explain how lean bulking works. So if you're looking to bulk up, read on.
Ali had quite a bit of training experience. He has been relatively fit for most of his life! He felt that for his physique to be beach ready, he needed a push from expert personal trainers to add on a few kgs of muscle so that he could afterward do a quick cut by himself and be ready for the summer!
Ali's 8-Week Muscle Growth Program
He committed to 4 weekly workouts, which had the following split:
Workout 1 - Legs Day
Workout 2 - Back & Triceps
Workout 3 - Chest, Hamstring & Calves
Workout 4 - Shoulders, Biceps, and Abs
Head personal trainer Milos focused Ali's program on increasing strength in the 8-12 rep range by progressively adding weight to the bar week after week with a 5-10% increase in the weekly volume.
When your goal is to maximize muscle growth, you must give your body enough time to recover between workouts. The volume should be on the lower end of the hypertrophy spectrum, which means someone with 3-5 years of training experience would get a sufficient stimulus from 8-15 working sets per muscle group per week!
Important Note - Rest periods between sets need to be at least 90-120 seconds to give your body enough rest so that you do not accumulate fatigue, which can decrease performance. I love to finish each exercise with a top set when on a bulk!
Sample - Hack Squat
set 1 - 8x80kg
set 2 - 8x120kg
set 3 - 8x160kg
set 4 - 8x200kg
Ali's 8 Week Nutrition Program for Optimizing Muscle Mass
Training Days Total Calories and Macros Split
Total calories:
2725 cal
Macros split:
200gm Protein,
85gm Fats &
290gm Carbs.
Non-Training Days Total Calories and Macros Split
Total calories:
2445 cal
Macros split:
170gm Protein,
85gm Fats &
250gm Carbs
The major challenge during a bulk is to wake up on time to get in all your meals!
When you need to consume many calories, you have to split them into at least 4 or 5 meals, and considering that you need at least 4 hours between meals to optimize muscle protein synthesis, having breakfast at 10-11 am or noon won't work!
Ali's eating schedule:
Meal 1 - 8 am
Meal 2 - 1 am
Meal 3 - 5 pm
Post Workout Shake
Meal 4 - 9 pm
Ali managed to achieve this insane body transformation in just eight weeks because of his professional approach! He followed all the instructions given to him by our Fortius personal trainers and managed to increase a significant 800 grams to 1kg per week while remaining lean. He started his journey at 83 kilograms and was precisely 90 kilograms at the end of week 8.
If you want to see more from our client's transformation stories, check out our client success stories page!
Common questions and answers about the personal training process with Fortius Dubai and fitness in general
How much muscle can a natural gym goer put on in a month?
From the scientific data, we have gathered so far, the average muscle gain for a natural trainee is 0.25-0.50 grams per pound per month which would be about 0.55-0.90 kgs for someone who weighs 80kgs!
If you are eating in a caloric surplus and training with weights regularly, you can expect to gain about 0.55-0.90 kgs of muscle each month as a natural trainee!
Of course, there will be individual differences, and some people may gain muscle more quickly or slowly than others, but this is the average amount you can expect to gain per month as a natural trainee!
If you do not see these kinds of gains, then it is likely that your diet and training are not optimized for muscle growth!
Based on the information above, we see that Ali maximized his muscle-building capacities and got the most out of those eight weeks!
What qualifications do you need to become a personal trainer?
To become a personal trainer, you should either acquire a personal training certificate or a bachelor's degree in Sports or Exercise Science. All our trainers must be certified and have a minimum of 1-year experience training people before being considered for a job position at Fortius Dubai.
Do your personal trainers take on all clients, regardless of their fitness goals?
In the same way, we suggest that everyone does an in-person interview with the trainer before they hire them. As a personal training business, we also tend to interview potential clients to see if we can help them with their fitness goals and if we are a good match to work together. Sometimes taking on a personal training client who is not ready to commit and put in the work to achieve their health and fitness goals is not the most beneficial thing for the business.
Is weight training the optimal solution for weight loss!
Fortius in Latin means stronger! Our personal trainers have a shared training philosophy that aligns with our fitness company's exact name! Ultimately we believe that by getting stronger through weight training and strength training mixed with appropriate cardio workouts, you would get the most benefits when your goal is to lose weight, burn fat and achieve a good body transformation.
Do you have both male and female personal trainers in Dubai?
When you come to Fortius for a body transformation program, you should not be concerned about who is your personal trainer. Whether it is a male or female fitness trainer, know that they all adopt the same training philosophy and high level of customer service! Therefore when you choose, go for whatever feels option feels more convenient and enjoy your fitness journey!
Do you offer sports training plans?
At Fortius Dubai, we have personal trainers specializing in sports conditioning for team sports like basketball, football, and volleyball. We have martial arts sports like boxing, kickboxing, and martial arts experts! We can cater to any activity, functional training, or specific sport. To find out more about our martial arts options, click here (Martial Arts Blog), and to book your free consultation, click here!
If you want to learn more about how to gain muscle mass as a natural trainee, be sure to book your FREE strategy call with our Fortius body transformation experts!
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