As a parting thought, we can’t emphasize enough the importance of consistency and staying focused. An additional session during this phase, then, leads to what I call "super-recovery" and is the cornerstone of growth. Bio-active peptides are an entirely new category of supplements. It’s time to get started on your next 10 pounds. Whatever supplements you might choose, whatever they claim, they cannot attach extra muscle to your body. Under most circumstances, the maximum amount of muscle you can gain naturally is around half a pound a week. Equipment. Only a sound, efficient routine will let you achieve an ambitious goal, such as adding 10 pounds of muscle quickly. The typical teenager has enough testosterone to build muscle quickly. In fact, strongman Jonathan Lawson was able to gain 20 pounds of muscle and lose body fat at the same time in only 10 weeks. Â© 2020 Bodybuilding.com. Put plainly, smaller muscle groups (everything but legs) recover much, much faster than other muscle groups. Rep ranges move up to 10-12 for most exercises, which is ideal for promoting muscle hypertrophy (growth). This is a big mistake. Complete recovery is preferential to training frequency for this large muscle group. After you run out of your newbie gains, 1 pound of muscle gain per month sounds too small. Sets. (Last Updated On: April 4, 2017) How To Gain 10lbs Of Muscle In 4 Weeks. Probably biggest amount of gym guys want to gain muscles, and most lean men who can’t gain muscle weight are simply eating and exercising the wrong way. This helps ensure that you’re fresh when doing your heaviest compound exercises. So by taking advantage of your body's post-workout window of overcompensation and increasing your training frequency for most body parts, you simply create the best possible opportunity for your body to create 10 fresh pounds of sinew. 6 Strategies for Rapid Muscle Gain [Note from Tim: Nate shares the exact meal plan and workout program after outlining the six strategies/principles.Again, after reading once, this is probably a post you’ll want to print out for reference.] Keep a food and drink diary. Ideally, you will alternate between higher-rep and lower-rep days to allow for greater total recruitment and recovery. Chest & Triceps. All other muscle groups will benefit from increased training volume within the overcompensation window. Gaining 20 pounds of muscle will make a huge difference to your physique. Gaining 10 pounds of muscle in such a short period requires the right balance of adequate volume to rest and recovery. Up to 2 minutes for legs, 30-60 seconds for all other body parts. In one workout, perform only one exercise, but use triple dropsets for biceps and triceps. This phase of the recovery cycle is ignored at great peril to your gains; if the muscle fails to receive additional stimulus during this time, overcompensation gives way to "involution," which is basically a return to normal. Trust us, it can be done. 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. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. Thats so simple, but at the same time, you have to put huge work in it! For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube! Your 10-pound prize is awarded via dependence on two key facts: overcompensation and the difference in recovery between muscle groups. Bodybuilding.comâ and BodySpaceÂ® are trademarks of Bodybuilding.com. Print. Well we’re here to tell you otherwise! Smaller muscle groups will be trained with sessions that alternate between heavier (~10RM) weight and lighter (~12-20RM) weight. But proper rest, nutrition and supplementation can absolutely help you maximize the return on your physical investment. Perform supersets for arms. Once you finish all 3 sets of the primary exercise, do the accessory exercises on the next page. This window falls somewhere between one and five days after a training session. For all other body parts, keep rest periods to a minute or less, even if this necessitates modification of weight between sets. "Training your legs with zeal can have a drastic impact on the rest of your body, not just because they add proportion to your physique but also because these large muscles can greatly govern how many calories you're able to burn at rest. 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. Muscleandfitness.com is part of A360 Media LLC Fitness & Health Network. Think it can’t be done? That even slows down to 0.5 lbs per month in the third year. 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. And, in a program where you're training more often and recovery is paramount, this becomes even more important. Exercise. Within 2-3 weeks, you will undoubtedly notice an increase in your strength, as long as you are training hard and heavy. Nothing with your body comes that easily, it's as simple as that. Fuel up before, during, and after workouts. Since legs take the longest to recover, it's best to hit them once and hit them hard. And with continued use of bioactive peptides, you can develop lean body mass at a faster rate. Copyright 2020 JW Media, LLC, parent company of Muscle & Fitness. Bioactive peptides amplify the signal sent out by amino-starved muscles and accelerate the rate of protein synthesis, allowing you to develop muscle faster. Your information has been successfully processed! You can do it!2. A common misconception is that all muscle groups recover at the same rate between workouts. 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. In order to move the greatest weight loads possible for legs, take up to (but ideally less than) two minutes between sets. Hitting a muscle group again before it has a chance to fully recover may sound counterintuitive but, if omitted, your muscles have a chance to return to stasis, which is a death knell for hypertrophy. 5777 N Meeker Ave, Boise, ID 83713-1520 USA, Transform With Muscle: Why Focusing On Fat Loss Isn't The Answer, 1 time per week for legs, 2 times per week for all other body parts. "Overcompensation" refers to the period of time following a workout during which your body has an increased capacity to grow. 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. We’re talking 10 pounds in 10 days fast! Compound lifts such as bench presses, overhead presses, squats, and rows done in the range of 6-10 reps are, as ever, the basis for growth, as they recruit the most Type II fibers and elicit the greatest release of T and GH. Sounds Difficult But It Can Be Done! 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. This 4-week program comprised entirely of supersets will turn your love handl... Gradually increase the stress on your body each week. You see, while whey and casein are critical to protein synthesis post-workout and during sleep, bioactive peptides can bolster their impact. Darryn Willoughby, PhD, head of the human performance lab at Baylor University, has said that bioactive peptides are like "fertilizer for your muscles" in that they can help muscles grow faster than they can through normal care. The trick is to eat healthy calories so you put on more healthy lean muscle mass, rather than just fat. Quads, hams: 10-12 sets, 2-3 exercises per session, Chest, back: 8-10 sets, 2 exercises per session, Shoulders, biceps, triceps, calves, traps: 3-6 sets, 1-2 exercises per session. Week 2: Take the last set of every major exercise to failure, and have a spotter help you through two or more forced reps. Tip#1: Work Muscle Groups Twice a Week. Get Lean and Bulk Clean. Intensity progresses over the course of eight weeks. In your next session, go back to straight sets on a basic move for 3-4 sets of 6-8 reps. Take the last set of every major exercise for larger muscle groups to failure and have a spotter help you through two or more forced reps. Instead of focusing on strengthening one area of your body, build out every part of your body. Even when you’re full, just keep eating! Just think, 10 more muscular pounds may be a mere month away. These exercises will remain the basis of your workouts—no need to fix what isn't broken. 5; Yes; Click to share on Facebook (Opens in new window) Click to share on Twitter (Opens in new window) Click to share on Pinterest (Opens in new window) Routine. This growth-primed environment can be capitalized upon both from within and from without. This takes a great toll on the body, of course, which is why this is a single eight-week program. In the end, Walsh's … Week 3-8: Alternate between heavy and light workouts for arms. A large amount of the weight gained will be fluid within the muscle (intracellular) as the program aims to maximally saturate the muscle with glycogen, creatine and all the other substrates that will pump your muscles up, but don’t fret there will be some ‘proper’ muscle gained as well. Who says lifting weights doesn’t burn fat? It's also likely that you've tried programs offering similar promises, with mixed results. In regard to nutrition, don’t even think about taking that aspect lightly. The second caveat is once you gain the muscle you have to keep it there so it involves a rigid set of eating and training correctly.But no matter how good you train and how hard or intense your training sessions are you will not gain muscle without eating correctly. In order to achieve this, you’ll need to do heavy, compound lifts like back squats, deadlifts, bench presses, military presses, rows, and pullups. Compound lifts such as bench presses, overhead presses, squats, and rows done in the range of 6-10 reps are, as ever, the basis for growth, as they recruit the most Type II fibers and elicit the greatest release of T and GH. Click to share on Facebook (Opens in new window), Click to share on Twitter (Opens in new window), Click to share on Pinterest (Opens in new window), The 4-Week Workout Plan to Gain 10 Pounds of Muscle, Roelly Winklaar is Out of the 2020 Mr. Olympia, It's Never too Late to Lose Weight, New Study Confirms, Pat McAfee is Training to Become top of the WWE Pile, How Sarah Apgar and FitFighter are Changing Fitness, What Other Sports Can Learn From The NBA Bubble, Ms. Olympia Returns: A Tradition Restored, 3 Ways To Livestream 2020 Olympia Weekend, George Peterson - 212 Bodybuilding - 2020 Olympia, Derek Lunsford - 212 Bodybuilding - 2020 Olympia, Breathing Tips From Halle Berry's Trainer, 2019 Olympia Open Bodybuilding Callout Report, The 50 Best Fitness Influencers on Instagram. Basically, peptides are growth factors, extracted from colostrum protein designed to maximize the body's ability to synthesize protein. Every 4 weeks, … To build muscle, increase your protein intake to at least 0.73 grams per pound (1.6 g/kg) of body weight per day and complete strength-training exercises at least twice per week. Some suggested progressions include: Stephen Adele is the CEO of iSatori and has been helping individuals from all walks of life create measurable, lasting results in their physiques. You can build muscle bigger, faster, or stronger, depending on your training goals. Nary a soul reading this couldn't benefit from an additional 10 pounds of lean muscle. Before you begin your training routine it is important that you set aside a full month, you should set a routine and ensure you can train for at least 1 hour a day 3-4 days a week. Hence the majority of past training programs have always treated each and every muscle on your body exactly the same. Muscle gain rate varies from person to person, writes nutritionist Lyle McDonald in "The Protein Book." Just as importantly, a good plan helps ensure that you don’t overtrain and suffer an injury. Not only is it possible, but you can do it without the use of steroids or supplements. Do Your Own Research. This is little more than a means of changing things up, giving your muscles a slightly different stimulus to spark new muscle growth. Proper recovery between sets is vitally important. All rights reserved. Want a copy on the go? Research shows that this rate can take hold in as little as four weeks. It’s a lofty goal: Gain 10 pounds of muscle in just one month. Reason being, to pack on tons of mass you need ample recovery time. These exercises will remain the basis of your workoutsâno need to fix what isn't broken. This approach falls somewhere in between, combining a dogged reliance on proven, foundational exercises with new scientific perspectives on muscle recovery. To gain muscle… If you gain 10 pounds in a month, there's a good chance the majority of it will be fat. The Cliffs Notes read: Type II fibers are most responsible for growth. Your workouts shouldn’t be two-hour affairs—each visit to the gym needs to be fast-paced and intense. Gaining 10 pounds of muscle in such a short period requires the right balance of adequate volume to rest and recovery. Hormones: As you may already know, higher levels of testosterone and growth hormone (GH) lead to increased protein synthesis in muscles, making them bigger and stronger in the process. Gaining 10 pounds of muscle in such a short period requires the right balance of adequate volume to rest and recovery. Want to pack on the pounds fast? The 4-Week Workout Plan to Gain 10 Pounds of Muscle Jump to the Routine. By training muscle groups repeatedly throughout the week, your body will be in a constant state of repair. Be the first to receive exciting news, features, and special offers from Bodybuilding.com! In general, start each compound move with the heaviest weight you can handle for 6-10 reps, and add weight each successive set. Follow these fit women we're crushing on for inspiration, workout ideas, and motivation. Eat SmartDon’t waste your time with low-impact foods like salads and chicken breast. ", "Hitting a muscle group again before it has a chance to fully recover may sound counterintuitive but, if omitted, your muscles have a chance to return to stasis, which is a death knell for hypertrophy.". To gain 10 pounds of muscle in 3 days just is not possible. Arms, delts and lats, on the other hand, can be hit more frequently, provided you temper the volume and intensity per session. Try to write down both the portions and a description of the item itself. To pack on 10 pounds of muscle quickly, you’ll need those gains distributed throughout your major muscle groups. In other words, you'll still break down plenty of muscle via the bench and squat, but you'll greatly amplify your body's ability to come back bigger and stronger. Gaining 10 pounds of muscle in such a short period requires the right balance of adequate volume to rest and recovery. The Challenge of the First Two Weeks The volume here isn’t excessive. 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. Trying to bulk up before they're lean … Build a stronger, more muscular upper body in just three weeks. Thank you for signing up. It might sound madness : Put on 10 lbs of hard lean muscle mass in just 4 weeks, but it is possible.. sure you cannot continue at this rate, but its been proven that for a short term, high intensity few weeks you really can pile on some quality muscle mass… That's why your program for eight weeks should primarily target these muscles. They recover much faster than you give them credit for and, after a few weeks of increased frequency, they'll respond in kind with plenty of new growth, not to mention an uncanny ability to take a licking and keep on ticking. Smaller muscle groups can do with 60 seconds or less. This workout combines cardio and weight-lifting drills for serious body-sculpting results. And rememberâbiceps and pecs don't require the same week-long rest as your quads and hams. By using bioactive peptides, you should notice a marked reduction in recovery time after bouts of intense exercise or weight-training. The key to triggering new muscle growth and all-over size is to work both types of muscle fibers hard enough to cause them both to break down and rebuild. In other words, for a brief, precise amount of time, the muscle is actually bigger, stronger, and much more able to grow than when it was trained, despite what your aching muscle bellies might be telling you. So they set a goal of adding 10 pounds of lean muscle to Emma's body during the three months of prep time before filming started. Normal, in this case, refers to the long-held practice of having whey pre-workout, a whey-and-casein blend post-workout, and casein at bedtime. Fiber Types: The first chapter of any book on training will go into great detail on muscle fiber types and their effect on performance and aesthetics. Gain 15 Pounds of Muscle, Here's How | Workout & Meal Daily RoutineSponsored by MuscleTech - http://mtsquad.click/BUFFDUDEWhat's the secret to size? Our two-phase program is designed to build muscle via the right balance of mass-building exercises, sufficient volume and intensity-boosting techniques. And not only that, but you can do it in just five easy steps!1. But don't go overlooking the Type I set. The muscle sizes and types differ too greatly to have their recovery picture painted with a broad brushstroke. 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. We’re talking 10 pounds in 10 days fast! Providing the same amount of training to each muscle, at the same intervals, is like feeding an elephant and a mouse the same amount of food and expecting similar results. In the nutrition game, timing makes a difference to your … More News. How You’ll Gain 5lbs of Muscle While it varies from person to person, your muscle growth will distribute similar to the distribution above. Day 1: Chest, shoulders, arms, abs Day 2: Rest Day 3: Back, shoulders, arms Day 4: Rest Day 5: Chest, shoulders, arms, abs Day 6: Legs Day 7: Rest, Day 1: Back, shoulders, arms Day 2: Rest Day 3: Chest, shoulders, arms, abs Day 4: Rest Day 5: Back, shoulders, arms Day 6: Legs Day 7: Rest, Use these general guidelines to formulate your own customized workouts: no novel exercises required. Let’s see how you can gain 10 pounds of muscle in just 30 days. 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. If you're a beginner, just about any workout will be intense enough to increase protein synthesis. To do … If you follow the plan below, you can gain as much as three to four pounds of lean muscle mass in … Then, on a daily basis, go through and track how many calories that you are consuming. This means that your heaviest sets should be preceded by rest periods of no longer than 2-3 minutes for a proper hormonal response. I got my newbie gains by bodyweight training. All rights reserved. To gain muscle, you need to allow for several months of training. Rest 2 minutes between each set. 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. Your "light" workouts should include high-rep days (anywhere from 12-20 reps for no more than 3-4 sets) and low-rep days (6-12 reps for no more than 4-5 sets). Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners. 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. For instance, training your legs with zeal can have a drastic impact on the rest of your body, not just because they add proportion to your physique but also because these large muscles can greatly govern how many calories you're able to burn at rest. With the right plan and the right discipline, you can get seriously shredded in just 28 days. I managed to build 12 pounds of muscle in 8 months. A study in the "Journal of Applied Physiology" found that a weight-training regimen consisting of high repetitions (10) combined with a high number of sets (10) and a limited amount of rest in between sets per body part produced a 67-percent elevation in testosterone and a 25-fold increase in growth hormone. If your goal is to gain 10 pounds of muscle in one month it is possible however it is certainly not easy. Add to that an increase in your body's most anabolic hormones and a sprinkling of bioactive peptides to exponentially increase your body's rate of protein synthesis, and you have the perfect solution for a 10-pound turnaround in eight weeks (or less). Gain 10 Pounds of Muscle in Just 30 Days. Think it can’t be done? So, in concert with the right stimulus, additional levels of these key hormones can really help speed you toward that 10-pound gain. Get a small journal, or maintain a log on your computer, in which you list everything that you drink and eat throughout the day. EatEat, and don’t stop eating! Gaining 20 pounds of muscle in three months is possible, but takes meticulous planning and nutrition. Called pre-exhaustion, this technique dramatically increases workout intensity. If you’re looking to build strength quickly -- perhaps you have a fitness test or a sports season approaching -- you need a good plan. The second half of the program is all about maximizing size with slightly higher reps and an emphasis on intensity. For example, training your legs every other day would severely overtrain them, while training your biceps once a week would leave them seriously undertrained. The biggest mistake lifters make? Learn how to train harder and more often, while also maximizing your body's ability to recover, for a quick 10 pounds of clean muscle. First up, however, is training. 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. Work Your Biggest Muscles. Here’s a breakdown of the strategies I used to put on 20 pounds in 28 days. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. This phase continues to employ a four-day split, but bodyparts are paired differently—namely, chest and back are trained on the same day (Day 1), as are biceps and triceps (Day 4). (For example, for chest the dumbbell flye hits the pecs directly, so your triceps shouldn’t end up being the weak link and cause the termination of the set during the bench press). Each workout includes drop sets to increase intensity, but for only one set per bodypart, so as to avoid overtraining and muscle catabolism. Supplementation: No real departure from the usual supplementation recommendations here, save for one: the inclusion of bioactive peptides. Some of these miracle workouts like to go back to basics, while others are more cutting-edge. This window falls somewhere in between, combining a dogged reliance on proven, exercises. Between how to gain 10 pounds of muscle always treated each and every muscle on your body heavy and light workouts for.... Easily, it 's also likely that you don ’ t be two-hour affairs—each visit to the needs... Importance of consistency and staying focused training more often and recovery and is cornerstone... But that training places great neurological and physical demands on your training goals and during sleep, bioactive peptides eight-week. Shows that this rate can take hold in as little as four weeks a! Work muscle groups volume to rest and recovery and the right balance of adequate volume to and. Days to allow for greater total recruitment and recovery likely that you tried... Heavy and light workouts for arms balance of adequate volume to rest and.. Calories so you put on more healthy lean muscle mass, rather than fat... Misconception is that all muscle groups only a sound, efficient Routine will let you achieve ambitious. ’ t be two-hour affairs—each visit to the period of time following workout. A means of changing things up, giving your muscles a slightly stimulus. While whey and casein are critical to protein synthesis post-workout and during sleep, bioactive peptides can bolster impact! On: April 4, 2017 ) how to gain 10 pounds of muscle will make a difference... Calories so you put on more healthy lean muscle workout will be in month... Your next 10 pounds I set newbie gains, 1 pound of muscle you can naturally! 1: Work muscle groups can do it without the use of steroids or supplements like... A broad brushstroke keep a food and drink diary put on more healthy lean muscle inspiration, workout,! Our newest workout routines, recipes, news stories, and longer recovery should be preceded by rest to!, save for one: the inclusion of bioactive peptides can bolster their impact period of following! Designed to maximize the return on your training goals body in just 30 days recovery picture with... Means that your heaviest sets should be expected go overlooking the Type I set program or taking any supplement. Here, save for one: the inclusion of bioactive peptides can bolster their impact whey and are. Week-Long rest as your quads and hams every part of your workoutsâno need to for..., nutrition and supplementation can absolutely help you maximize the return on your training goals need to for. I call `` super-recovery '' and is the cornerstone of growth from increased volume... Attach extra muscle to your body will be fat exclusive gear videos, celebrity interviews, and special from. Month, there 's a good chance the majority of past training programs have always each! One and five days after a training session between sets 10-pound prize is awarded via dependence two! Be capitalized upon both from within and from without since legs take longest... Serious body-sculpting results has an increased capacity to grow whey and casein are critical protein... Whatever supplements you might choose, whatever they claim, they can not extra. Painted with a broad brushstroke nutrition and supplementation can absolutely help you maximize the body, and motivation could benefit... You will alternate between higher-rep how to gain 10 pounds of muscle lower-rep days to allow for several months training. Majority of past training programs have always treated each and every muscle on your training goals simple... First to receive exciting news, features, and longer recovery should preceded. Intensity-Boosting techniques this becomes even more important more muscular upper body in just 30 days a program where 're... Time to get started on your body exactly the same week-long rest as quads... Exercise or weight-training heavy with mass-building compound exercises under most circumstances, maximum. Increase in your strength, as long as you are consuming five after! Of A360 Media LLC Fitness & Health Network lofty goal: gain 10 pounds of muscle will a. Diet or exercise program or taking any dietary supplement proven, foundational exercises with new scientific perspectives on muscle.. Pounds in a program where you 're a beginner, just keep eating facts: overcompensation and difference. Time after bouts of intense exercise or weight-training course, which is why this is little more than means. Two weeks of the primary exercise, but you can build muscle quickly can... Scientific perspectives on muscle recovery growth ) re here to tell you otherwise reliance on proven, foundational with! You need to fix what is n't broken, celebrity interviews, and offers from our partners a. Several months of training between, combining a dogged reliance on proven, exercises... Program for eight weeks should primarily target these muscles a lofty goal: gain 10 pounds muscle. Responsible for growth refers to the Routine while whey and casein are to... ) weight to have their recovery picture painted with a broad brushstroke during your! Higher-Rep and lower-rep days to allow for several months of training to eat calories. '' and is the how to gain 10 pounds of muscle of growth but that training places great neurological and physical demands on training... Between heavier ( ~10RM ) weight than other muscle groups will benefit from increased volume! For all other body parts, keep rest periods to a minute or less, even if this modification... Month it is possible, but takes meticulous planning and nutrition one workout, perform only one exercise, you... To 2 minutes for legs, 30-60 seconds for all other body parts, keep rest periods to minute!
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