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11.02.2015, admin  
Category: Lean Muscle SupplementsEating Plan

The first two weeks of the program are all about lifting heavy with mass-building compound exercises. The second half of the program is all about maximizing size with slightly higher reps and an emphasis on intensity. 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). As a parting thought, we can’t emphasize enough the importance of consistency and staying focused. 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. Our two-phase program is designed to build muscle via the right balance of mass-building exercises, sufficient volume and intensity-boosting techniques.
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.
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.


Rep ranges move up to 10-12 for most exercises, which is ideal for promoting muscle hypertrophy (growth).
This is little more than a means of changing things up, giving your muscles a slightly different stimulus to spark new muscle growth.
Your workouts shouldn’t be two-hour affairs - each visit to the gym needs to be fast-paced and intense. 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.
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. Each workout includes drop sets to increase intensity, but for only one set per bodypart, so as to avoid overtraining and muscle catabolism. 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.
But if there’s one thing such a bold goal needs, it’s an ambitious training and nutrition strategy.


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.
Gaining 10 pounds of muscle in such a short period requires the right balance of adequate volume to rest and recovery. 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. You can work out all you want, but if you don’t ingest adequate calories and macronutrients, you won’t build muscle. 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.



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