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TRAINING TIPS

10 Pounds of Muscles in 4 Weeks

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With combined training and nutrition, this two-phase program will get you started on your 10 pounds of muscle gain.

WEEKS 1-2: HEAVY HITTER

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It’s all about lifting heavy in this phase. You’ll do this with mass-building compound exercises.

All reps, except for the abs and calves, fall in the 6-8 range. Those who had been doing 8-12 sets need to go heavier.

Volume here isn’t excessive. You’ll do 11 sets total for large muscle groups and train each body part once a week to pack on tons of mass. You also need ample recovery time.

Doing endless sets in each workout puts you in a catabolic state in which lean tissue gets broken down, not built up. Gaining 10 pounds of muscle in a short period needs the right balance of 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.

1-7 DAY: HEAVY HITTER

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DAY 1 CHEST & TRICEPS

DAY 2 LEGS, CALVES & ABS

DAY 3 SHOULDERS & TRAPS

DAY 4 BACK, BICEPS & ABS

DAY 5 REST

DAY 6 REST

DAY 7 REST

WEEKS 3-4: INTENSITY BOOST

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This second half of the program is on maximizing size with slightly higher reps and an emphasis on intensity. Rep ranges move up to 10-12 for most exercises, ideal for promoting muscle hypertrophy (growth).

Isolation exercises get added. You’ll do them before compound movements for your chest, back, shoulders and legs.

Each workout includes drop sets to increase intensity, but for only one set per body part.

8-14 DAY: HEAVY HITTER

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DAY 8 CHEST & TRICEPS

DAY 9 LEGS, CALVES & ABS

DAY 10 SHOULDERS & TRAPS

DAY 11 BACK, BICEPS & ABS

DAY 12 REST

DAY 13 REST

DAY 14 REST

15-21 DAY: INTENSITY BOOST

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DAY 15 CHEST & BACK

DAY 16 LEGS, CALVES & ABS

DAY 17 SHOULDERS & TRAPS

DAY 18 TRICEPS, BICEPS & ABS

DAY 19 REST

DAY 20 REST

DAY 21 REST

22-28 DAY: INTENSITY BOOST

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DAY 22 CHEST & BACK

DAY 23 LEGS, CALVES & ABS

DAY 24 SHOULDERS & TRAPS

DAY 25 TRICEPS, BICEPS & ABS

DAY 26 REST

DAY 27 REST

DAY 28 REST

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