THE 4-WEEK WORKOUT PLAN TO GAIN 10 POUNDS OF MUSCLE

THE 4-WEEK WORKOUT PLAN TO GAIN 10 POUNDS OF MUSCLE

It’s a lofty goal: Gain 10 pounds of muscle in just one month. While such results are aggressive and can’t continue at the same torrid rate indefinitely, we’ve seen firsthand individuals who’ve followed our mass-gaining Opens a New Window. programs and reached double digits in four short weeks, averaging gains of 2-3 pounds a week. Trust us, it can be done. But if there’s one thing such a bold goal needs, it’s an ambitious training and nutrition strategy. In regard to nutrition, don’t even think about taking that aspect lightly. You can work out all you want, but if you don’t ingest adequate calories and macro-nutrients, you won’t build muscle Opens a New Window.. What and when you eat is paramount to your results, and you’ll find all you need to know about gaining mass in a short amount of time in our bulking diet meal plan.

First up, however, is training. Our two-phase program is designed to build muscle via the right balance of mass-building exercises, sufficient volume and intensity-boosting techniques. It’s time to get started on your next 10 pounds

WEEKS 1-2: HEAVY HITTER

The first two weeks of the program are all about lifting heavy with mass-building compound exercises. For everything but abs and calves, reps fall in the 6-8 range; for those accustomed to doing sets of 8-12, this means going heavier than normal. There are very few isolation exercises during this phase for chest, back, shoulders and legs because the emphasis is on moving as much weight as possible to add strength and size.

The volume here isn’t excessive. You’ll do 11 sets total for large muscle groups (the one exception being shoulders, for which you’ll do 15) and train each body part once a week.

WEEKS 3-4: INTENSITY BOOST

The second half of the program is all about maximizing size with slightly higher reps and an emphasis on intensity. Rep ranges move up to 10-12 for most exercises, which is ideal for promoting muscle hypertrophy (growth). Overall volume increases slightly during these two weeks, mainly due to the addition of isolation exercises that you’ll perform before compound movements for your chest, back, shoulders and legs. Called exhaustion, this technique dramatically increases workout intensity. You fatigue the main target muscle with an isolation exercise, then hit it in this fatigued state with a compound move, which if done right will lead to your main muscle failing before assistance muscles give out.

THE 4-WEEK WORKOUT PLAN TO GAIN 10 POUNDS OF MUSCLE