Yes, it is a noble goal: gain 10 pounds of muscle in just 1 month. Even though such results can be considered as too aggressive, actually we have seen individuals who have joined our muscle-gaining methods and achieved 10 pounds in 4 short weeks, averaging muscle gains of 2-3 pounds each week. Trust us, it can be done.
First up, is training. Our 2 stage program is specifically planned to build muscle mass through the appropriate balance of muscle mass-building workouts, sufficient volume (during the first 2 weeks) and intensity-boosting methods (during the second 2 weeks). Now it is time to get started on your next 10 pounds of muscle mass.
Weeks 1-2: Heavy Hitter
The first 2 weeks of this 10 pounds of muscle mass program are basically about lifting heavy with muscle mass-building compound workouts. In this lifting workouts, for everything but abs and calves, we do in the 6-8 range and even of 8-12. However, the volume here is not so excessive.
In fact, you will do 11 sets total for large muscle mass clusters (with 1 exception for shoulders, in which you should do 15) and exercise for all bodypart once per week. It should be realized that doing endless sets in every exercise may easily bring you in a catabolic or muscle-mass-wasting state for which lean tissue is broken down, instead of built up. Hence, gaining 10 pounds of muscle mass in such a very short period of time requires the appropriate stability of enough volume to rest and also to recovery.
The 4-day distribution method divides pairs a large bodypart (that are chest, back, shoulders, quads/hams) with 1 or 2 smaller muscle mass groups (that are tri’s, bi’s, traps, calves, abs) in every exercise. This in turn will aid to make sure that you are fresh already when doing your next heaviest combination workouts.
Weeks 3-4: Intensity Boost
The second 2 weeks of this fast muscle gain program is about maximizing muscle size with specific emphazise in higher reps and intensity. In this case, rep should be moved up to 10-12 for most workouts, which is very ideal for boosting muscle mass growth.
Usually, the muscle volume will increase a little during these 2 weeks workouts, primarily because of the extension of workouts which you should carry out prior to the composite movements for your chest, back, shoulders and legs.
Known as pre-exhaustion technique, this unique technique will extremely intensify exercise intensity. You wear out the primary goal muscle clusters with an isolation workout, and hit it in this fatigued state with a composite movement, which if you do it in a right way will bring to your primary muscle mass failing before assistance muscles mass give out.
This stage keeps on to make use of a 4-day cut, however the bodyparts are paired differently, in this case chest and back are trained on the same day (in Day 1), as are biceps and triceps (in Day 4). By doing this, as this is a little more than a means of changing things up, it will give your muscles a slightly different push to trigger new muscle growth.
How to Gain 10 Pounds of Muscle in 4 Weeks
As a conclusion, we cannot stress enough the significance of consistency and staying focused. Your exercises should not be 2-hour occassions – every visitation to the gym should be fast-paced and intense.
It is well said that with these in mind as your main guidance as well as following the heavy-duty technique laid out in this article, we cannot make a promise that this method will be easy. However, we believe that the results of this 10 pounds of muscle in 4 weeks method should be worth every drop of your sweat.
Gain a Pound of Muscle Every Week: Overview – Men’s Health
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