![]() ![]() 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. Called pre-exhaustion, this technique dramatically increases workout intensity. 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. Rep ranges move up to 10-12 for most exercises, which is ideal for promoting muscle hypertrophy (growth). The second half of the program is all about maximizing size with slightly higher reps and an emphasis on intensity. This helps ensure that you’re fresh when doing your heaviest compound exercises. ![]() The four-day split pairs a large bodypart (chest, back, shoulders, quads/hams) with one or two smaller muscle groups (tri’s, bi’s, traps, calves, abs) in each workout. Gaining 10 pounds of muscle in such a short period requires the right balance of adequate volume to rest and recovery. Doing endless sets in each workout can easily put you in a catabolic (muscle-wasting) state in which lean tissue is broken down, not built up. Reason being, to pack on tons of mass you need ample recovery time. You’ll do 11 sets total for large muscle groups (the one exception being shoulders, for which you’ll do 15) and train each bodypart once a week. 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. 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. The first two weeks of the program are all about lifting heavy with mass-building compound exercises. It’s time to get started on your next 10 pounds. Our two-phase program is designed to build muscle via the right balance of mass-building exercises, sufficient volume and intensity-boosting techniques. 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.įirst up, however, is training. You can work out all you want, but if you don’t ingest adequate calories and macronutrients, you won’t build muscle. In regard to nutrition, don’t even think about taking that aspect lightly. But if there’s one thing such a bold goal needs, it’s an ambitious training and nutrition strategy. 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 programs and reached double digits in four short weeks, averaging gains of 2-3 pounds a week. It’s a lofty goal: Gain 10 pounds of muscle in just one month. ![]()
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