Gaining 10 pounds of muscle in just one month is a challenging aim. We have witnessed personally people who have followed our mass-gaining methods achieve double digits in just four short weeks, averaging increases of 2-3 despite the fact that such outcomes are aggressive and can't last continuously, pounds each week.
You can do it, we promise. But if there's one thing this daring goal needs, it's a thorough workout and nutrition schedule. Don't even think of underestimating the importance of nutrition. You can exercise all you want, but you won't gain muscle if you don't consume enough calories and macronutrients. Our bulking diet meal plan will teach you everything you need to know about building mass quickly. What you eat and when you eat it are crucial to your results.
Training, though, comes first. Our two-phase program is created to increase muscle growth through the proper ratio of workouts that increase bulk, enough volume, and approaches that increase intensity. Your next 10-pound weight loss goal can now officially start.
HEAVY HITTER IN 1-2 WEEKS
The first two weeks of the program are devoted to carrying out challenging exercises that enhance muscle mass while including heavy lifting. Reps are in the 6-8 range for all muscle groups aside from the abs and calves; for people used to doing sets of 8-12, this implies lifting more weight than usual. Because the focus is on moving as much weight as possible to increase strength and size, there aren't many isolation workouts for the chest, back, shoulders, and legs during this period.
Here, the volume isn't too loud. For the large muscle groups, you will perform a total of 11 sets, working each body region once a week. The reason is that you need a lot of recovery time in order to gain heaps of mass. By doing more sets throughout each session, you can fast reach a catabolic state, where lean tissue is destroyed rather than built up. The right volume to rest and recovery ratio is required in order to add 10 pounds of muscle in such a short period of time.
The four-day split includes one or more major bodyparts (chest, back, shoulders, quads/hams) with one or more minor bodyparts (tris, bis, traps, calves, abs) in each session.
This makes sure that when you perform your toughest complex workouts, you are fresh.
WEEKS 3–4: INCREASE IN ACTIVITY
The second part of the program concentrates on building size while adding a few extra reps and increasing intensity. For the majority of exercises, the rep ranges increase to 10–12, which is perfect for encouraging muscle hypertrophy (development). This two-week period sees a little increase in volume overall, primarily as a result of the addition of isolation exercises that you'll do before compound movements for your legs, back, shoulders, and chest.
This method, also known as pre-exhaustion, significantly raises exercise intensity. A compound move is used to exhaust the primary target muscle after an isolation exercise, which, if executed correctly, will cause the primary muscle to fail before the supporting muscles tire.
The four-day split is still used in this phase, but the bodypart pairings are modified. For example, on Day 1 and Day 4, respectively, the chest and back are trained, as are the biceps and triceps. This is just a way to mix things up and give your muscles a slightly different stimulus to encourage new muscle growth. To increase the intensity of each workout and avoid overtraining and muscle catabolism, drop sets are used, but only one set is performed for each bodypart.
As a final point, we must stress how crucial consistency and maintaining concentration are. Your workouts shouldn't last longer than two hours; instead, each trip to the gym should be brisk and intense. We can't guarantee it will be simple, but the results should be worth every drop of sweat if you use it as your guide and follow the detailed instructions provided below. Imagine that you could gain 10 additional lean pounds in just one month.
DAYS 1–7: HEAVY HITTER
Day 1's chest and triceps Day 2's legs, calves, and abdomen
Day 3: Shoulders and traps Day 4: Back, Biceps, and Abs Day 5: Rest Day 6: Rest Day 7: Rest
Heavy Hitter 8-14 Days
CHEST AND TRICEPS ON DAY 8; LEGS, CALVES, AND ABS ON DAY 9
Day 10: Shoulders and traps, Day 11: Back, Biceps, and Abs, Day 12: Rest, Day 13, and Day 14, Rest
15-21 DAY: INCREASE IN INTENSITY
DAY 16LEGS, CALVES & ABS DAY 15CHEST & BACK
THE 17TH DAY SHOULDERS AND TRAPS THE 18TH DAY TRICEPS, BICEPS, AND ABS THE 19TH DAY REST THE 21ST DAY REST
22–28 DAY: INCREASED INTENSE
Day 22: Chest and Back Day 23: Legs, Calves, and Abs Day 24: Shoulders and Traps Day 25: Triceps, Biceps, and Abs Day 26: Rest Day 27, Day 28, and Day 29: Rest
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