Gaining ten pounds in thirty days is a toughie, tough but not impossible. For a hardgainer ten pounds is something they can only fantasize about - well wake up because your fantasy is about to become reality.
Same training schedule as day 5. Except weights session.
At this point the addition of eccentrics are added to increase the workload before phase three commences. As it states six sets of single reps with twice the load used for day elevens 8-10 rep sets.
Perform each eccentric slowly (six seconds to lower) and ensure you have someone to spot you or use a power rack to get the weight in place. You will only do this on one of the exercises each workout day. No alternating of exercises until you have completed all the eccentrics. Once this is done alternate your normal higher rep sets of the two exercises.
Same training schedule as day 5. Except weights session, and add 2g vitamin C as above.
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Active recovery will assist you in taking maximum advantage and prepare you mentally for your next strenuous workout. Learn what this type of recovery is and how it can help you recover faster.
Reload with Creatine (3-4 x 5g servings) and supplementation with glycerol and water to aid hydration of muscles.
Before each meal perform ten to twenty bodyweight squats and push ups. This is purely to increase blood flow and activate the muscles nutrient absorption and storage in the muscle as opposed to fat. This should not be fatiguing.
Phase three is an unloading phase where all the fruition of phase two comes together. The unloading seen in phase three will allow energy stores to refill (and hopefully super compensate) as well as the delayed transformation of training gains to emerge.
Click To Enlarge. The Unloading Seen In Phase Three Will Allow Energy Stores To Refill.
There you have it, a step by step guide to add mass over thirty days. Some of you who follow this program may add more some may add less, but if you follow the program to the letter you will be stronger and bigger come the end.
Click To Enlarge. If You Follow The Program To The Letter You Will Be Stronger And Bigger Come The End.
Some of you may also find that by continuing the recovery/unloading section (phase three) for a few more days you may continue to gain for a while. After this program go back to using a more traditional bodybuilding program for a while which will allow you to fully recover from the intensity of this program - do not repeat it thinking you can gain another ten pounds!
Most of all try not to be to smug in front of all the other gym goers still struggling to gain that elusive extra pound.