The 4-Week Workout Plan to Gain 10 Pounds of Muscle
Gaining 10 pounds of muscle in such a short period requires the right balance of adequate volume to rest and recovery. The four-day split pairs a large bodypart (chest, back, shoulders, quads/hams) with one or two smaller muscle groups (triТs, biТs, traps, calves, abs) in each workout. At the same 12% bodyfat I was when I was pounds, I am now pounds. That's all muscle gain! I accomplished my pounds of muscle gain on year 3 btw. Only this summer did I decide it was time to see how far I can go and in the last 2 months I'm up 17 more pounds to that I weighed in at today, and 11% bodyfat.
This workout plan will help you add significant weigh to your Squat. If you are someone who has struggled to add weight to your barbell Back Squat, this squat program for strength will allow you to add no less than 10 pounds to your squat max. Ideally it will add 30 how to read star charts in 6 weeks. By now you may have heard of the "Squat Every Day" trend. Actually, calling it a trend is debatable.
However, this squat program is similar to what is how to invest money in sri lanka the Russian Squat Program.
Let's take a look so you can get started today! If you need a squat program for strength, this one will allow you to bust through that plateau. Squat Rack: Make sure you place the bar lower than needed. If you try to un-rack or rack a heavy weight, you will have trouble with your sets. You want to be as efficient with your setup as possible. Then, of course, the safety bar height. If you do not have the safety bars at an adequate height, failing with a heavy weight might injure you.
Barbell Collars: You know, the things that keep the weights on the bar? Use them! Too many people neglect to use those safety devices. Having the collars on the bar also allows you to focus on the lift. Workout Partner: Sometimes this isn't always an option. However, if you want to have a squat program for strength, you need to have someone spot you, especially in weeks five and six of this program. Determination and Motivation: Yes, you will become fatigued, tired and tempted to skip a day.
But you can't do that! If you want to add pounds to your Back Squat in six weeks, you must hit the days as followed. Let's look at the program. For the days provided below, pick one consistent day on which to perform each workout.
You don't want to do these workouts back to back. Remember, if you want to add pounds to your Back Squat, you need to do these workouts for six weeks straight. For A1, B1, and C1, pick a 1 rep max to start your six weeks. Do not change it. Take your 1 rep max times the percentage to derive the weight to use for the prescribed sets and reps.
If you find the program becomes too tough, scale back your 1 rep max and adjust accordingly. You will find that Workout Day 2 is different from Workout Day 1. This is OK. You might need this day of lower intensity. These are days when you do not do one of the main workouts. Make sure to do something on the other four days of each week of the programЧe.
The results of that daily movement: you will continue to feel great. The individuals who have found the most success with this program were ones who did Bodyweight Squats on their active recovery days. Give it a try! Patrick Thompson - Patrick Thompson is a personal trainer and the owner of ptxpt.
He strives to make sure that busy individuals are able to reach their health and fitness goals through intelligent exercise programming and nutrition. Become a Contributing Expert. More About Strength Training. The Bedroom Bodyweight Workout.
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Add all three to Cart Add all three to List Buy the selected items together This item: MusclePharm Combat Protein Powder, 5 Protein Blend, Chocolate Milk, 4 Pounds, 52 Servings $ ($ / . Dec 18, †Ј Applied to muscle and strength, it means, if most gains will come from the three powerlifts, why waste your time and energy on curls and close-grip benches? According to Faleev, the above progression will add pounds to your max in each of the three powerlifts in one year, provided you are fairly new to the game. Deadlift 1x per week. Nov 11, †Ј DeChambeau shared that he started the previous season weighing pounds, but had hit by December, and hoped to gain even more weight. .
I tossed my cell phone onto the couch, stood up, and exhaled loudly. Instant relief. I had just finished an hour-long phone interview with SM, the insider responsible for schooling me on what is allegedly one of the world's most effective hypertrophy programs, and now I understood. The phone call with SM was the last piece of the puzzle on my quest to dissect the specifics of Doggcrapp training Ч "DC" to its advocates.
Were people really gaining up to 50 pounds of muscle in one year while training just three days per week? Was "extreme stretching" a viable methodology rooted in science, or was it a branch of mookonomics, the peculiar belief system of the most passionate but least informed muscleheads? And just what the hell was "blasting" and "cruising," and how did it differ from other periodization models? These were all questions I wondered before we began. A few days before, I'd read more than pages of forum posts and articles, and even traded short emails with Dante Trudel, the creator of the program, who promptly rejected my request for an interview.
His note caught me off guard. I attached his number. Trudel's response suddenly made a little more sense. Perhaps it was a protective measure from a passionate coach tired of seeing his master thesis bastardized and manipulated by unenlightened gym rats. Or maybe he was just really sick of talking about it. Regardless, T Nation readers aren't your average gym rats.
We know the beauty of a well-written program, but also carry a healthy skepticism and demand proof of results, whether they come from the laboratory or from gym experience. We won't just swallow any old turd of a program, even if at first glance it appears to be a Snickers bar.
We'll at least sniff it first. I did so much research Ч more than I probably should have Ч and he caught on that I knew my stuff. Most other guys make it way too complicated. They trained each body part more than once per week. And they were all relatively flexible. That, I think, was the impetus for DC training. Armed with a new philosophy to go with years of gym experience, Trudel came up with a system that not only stood in direct defiance of the traditional bodybuilder's routine, but also helped him pack well over pounds of muscle onto his frame.
By his own account, he reached pounds training drug-free, got up to with steroids and felt miserable at that size , and now, at age 40, is content with a body weight that ranges from to Trudel unleashed Doggcrapp, named after his screen name on a popular bodybuilding forum, to the masses in Developed exclusively for the advanced trainee interested in rapid hypertrophy Ч "Don't even think about trying DC if you've been in the gym for less than three years, or are a weekend warrior guy," SM warned Ч Doggcrapp training has been called sadistic, intense, traumatic, and amazing, and has garnered attention from professional bodybuilders such as David Henry, Junior USA champion Jason Wojciechowski, and thousands of other pro, amateur, and wannabe bodybuilders around the world.
DC is centered on the belief that using progressively heavier weights, training with lower overall volume, and hitting each body part more than once a week is the perfect way to stimulate muscle fibers and subsequently build mounds of muscle. While a typical bodybuilder might train each individual muscle group once per week Ч 52 times a year Ч with multiple sets and reps, DC focuses on hitting the same body part at least 50 percent more often, but with only one real work set per training session.
If you read this recent T Nation article by Clay Hyght, you're familiar with rest-pause training. Say you're getting ready to do barbell military presses. After a few warm-up sets there's no specific guideline for this, according to SM; just do what you need to do to get your joints and muscles ready to work , you load the bar with a weight you think you can lift 10 times.
Do as many reps as you can with perfect form until technical failure, the point at which you can't do another perfect rep. Put the weight down and take 10 to 15 deep belly breaths. Pick up the weight and do another set of perfect reps until you once again reach technical failure.
Your goal is to do between 11 and 15 total reps. And if you get fewer than 11, it means you need to either lower the weight or shoot for more reps the next time.
To make it even more brutal, some advanced guys do one static rep to extend the set. Continuing with the shoulder press example, after you set the weight down for the third time, you'd take 10 to 15 more breaths, pick it up, and then hold it in a "power position" elbows slightly bent , with the muscles under tension for 30 to 60 seconds. But this is only recommended for advanced guys. Not every exercise uses the rest-pause technique. They do straight sets for those exercises.
Not every rep range is between 11 and On the Widowmaker, for example, you do an all-out set of 20 reps on the squat with a heavy weight. Even on rest-pause sets, the reps will end up between 20 and 30 for biceps and triceps exercises, and if you switch to dumbbells over barbells or machines on compound exercises, you'll also increase reps.
The reps may be high, but that doesn't mean any aspect of the training is easy. On DC message boards, a regular theme is the need to work hard enough to elicit a positive response from each rep. You have to work hard. Since I've heard those words before , I had to ask: How is this different from high-intensity training?
And Mentzer had the right idea, but then went way off the deep end with post-failure training and pre-exhausts. He threw negatives, statics, drops, and everything but the kitchen sink into his sets. His trainees were toast. According to SM, Doggcrapp is the perfect middle ground because it allows you to combine the best aspects of all-out failure training with optimal training frequency. To the outsider, DC training can be confusing, since the methodologies seem to have been written in stone, and at the same time left open to personal interpretation.
Make changes to the plan too soon after starting, and you'll feel the wrath of the Doggpound Ч the fervent followers of DC Ч who'll say you're setting yourself up for failure. But if you don't change the program to meet your individual needs, they'll say you're begging for lackluster results.
Trudel recommends that every DC beginner start off with what's called a two-way split. That's the "written in stone" part. I don't know why people think they need to make it better. I can tell him why: Because it's completely counterintuitive to train big, strong muscles like hamstrings and quads at the end of the B workout, after training smaller muscles like biceps, forearms, and calves.
SM has heard the question about exercise order many times before, and has an answer: "We try to put the hardest exercises last so we don't have to save energy for the rest of the workout if we were to do them first. When he hears the predictable follow-up to his response Ч "What the hell does that mean? That's why we put them at the end.
So we can wait 15 minutes and then crawl out of the gym. Next comes exercise selection Ч the "open to personal interpretation" part. For each muscle group, you pick three exercises, which must meet two criteria:. So a military press is a good choice for training shoulders in Workout A, since you can progress from to pounds.
But a lateral raise is a bad choice, since you can only increase in smaller increments Ч from 25 to 50 pounds, say. In either case you'd be doubling your strength on that exercise, but the focus is on the raw numbers rather than percentage increases. That'll make more sense when you read the next section, in which SM explains Doggcrapp's approach to progression and periodization.
The barbell press on a flat bench is shunned, although it's fine to use dumbbells. If you really can't resist the urge, Trudel recommends benching like a powerlifter, with your elbows tucked.
Doggpounders train calves with one straight set, 10 to 12 reps. Sound easy? It totally isn't. On each rep, you do a five-second negative, hold in the fully stretched position at the bottom for 15 seconds, and then do an explosive concentric, coming all the way up on your toes. According to SM, calves are one of the most intense and painful body parts to work.
All quadriceps exercises are done with one straight set of four to eight reps, followed by as much rest as you need, and then a Widowmaker Ч 20 reps Ч of the same exercise. Once you've chosen your three exercises for each body part, you slot them into Workout A or B, and then rotate through them.
You'll find a complete sample workout at the end of this article. So the first time you do A, you'll use your first selection of each exercise. Next time, you'll use your second selection, and the third time you'll use your third selection. Thus, you do six different workouts Ч three each of A and B Ч in the first two weeks, then repeat those workouts in weeks three and four.
The exercises you select should reflect your needs and goals. You'd pick dips or close-grip bench presses instead, giving you an extra exercise for your chest without cheating your triceps. Interestingly, Doggcrapp followers are agnostic when it comes to exercise equipment. They'll train with barbells, dumbbells, cables, Hammer Strength machines, and even the widely condemned Smith machine. It's not a last resort. It's a regular part of the program.
I asked SM how often should you change exercises. The answer is pretty straightforward: "As soon as you're no longer adding weight to the bar, or if your progress has significantly dropped off, then you know it's time to switch the exercise up.
According to Trudel, one of the worst things you can do is to change exercises while still gaining strength on your current program. The idea is to squeeze everything you can out of each exercise you do.
Once you've topped out, try something else Doggcrapp, unlike HIT and some other all-or-nothing training philosophies, includes regular cardio. Trudel recommends that most guys start off with three to four minute sessions of low-intensity cardio on non-training days. So far, what I've described seems like a complete training program. You've got wipeout-intensity strength training, with low-intensity cardio on your non-training days.
What else could there be?