If your goals are to gain more muscle mass this is perfect workout routine for you. You can Gain 10 pounds of muscle in just one month( 2-3 pounds a week).
Trust its possible. 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 macronutrients you can’t build muscles. When and what you eat is very important for your results, here you will find all you need to know about gaining mass in a short amount of time in our bulking diet meal plan.

First thing is training. This two-phase program is designed to build muscle mass via the right balance of mass-building exercises, volume, and intensity-boosting techniques.

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 and train each body part once a week. Reason being, to pack on tons of mass you need ample recovery time. Doing endless sets in each workout can easily put you in a catabolic state in which lean tissue is broken down, not built up. Gaining 10 pounds of muscle in such a short period requires the right balance of adequate volume to rest and recovery.

The four-day split pairs a large body part (chest, back, shoulders, quads/hams) with one or two smaller muscle groups (tri’s, bi’s, traps, calves, abs) in each workout. This helps ensure that you’re fresh when doing your heaviest compound exercises.

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 are 10-12 for most exercises which is ideal for promoting hypertrophy muscle(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 pre-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.

This phase continues to employ a four-day split, but body parts are paired differently – namely, chest and back are trained on the same day (Day 1), as are biceps and triceps (Day 4). This is little more than a means of changing things up, giving your muscles a slightly different stimulus to spark new muscle growth. Each workout includes drop sets to increase intensity, but for only one set per body part, so as to avoid overtraining and muscle catabolism.

Your workouts shouldn’t be two-hour affairs – each visit to the gym needs to be fast-paced and intense. With that as your guide and following the heavy-duty blueprint laid out here, we can’t promise it’ll be easy, but the results should be worth every drop of sweat but Just think, 10 more muscular pounds may be a mere month away.

1-7 DAY: HEAVY HITTER

  • DAY 1CHEST & TRICEPS
  • DAY 2LEGS, CALVES & ABS
  • DAY 3SHOULDERS & TRAPS
  • DAY 4BACK, BICEPS & ABS
  • DAY 5REST
  • DAY 6REST
  • DAY 7REST

8-14 DAY: HEAVY HITTER

  • DAY 8CHEST & TRICEPS
  • DAY 9LEGS, CALVES & ABS
  • DAY 10SHOULDERS & TRAPS
  • DAY 11BACK, BICEPS & ABS
  • DAY 12REST
  • DAY 13REST
  • DAY 14REST

15-21 DAY: INTENSITY BOOST

  • DAY 15CHEST & BACK
  • DAY 16LEGS, CALVES & ABS
  • DAY 17SHOULDERS & TRAPS
  • DAY 18TRICEPS, BICEPS & ABS
  • DAY 19REST
  • DAY 20REST
  • DAY 21REST

22-28 DAY: INTENSITY BOOST

  • DAY 22CHEST & BACK
  • DAY 23LEGS, CALVES & ABS
  • DAY 24SHOULDERS & TRAPS
  • DAY 25TRICEPS, BICEPS & ABS
  • DAY 26REST
  • DAY 27REST
  • DAY 28REST

 

Source: http://www.muscleandfitness.com

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