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Full is the appearance of muscle pressing against skin. The best competitive bodybuilders manage to look simultaneous full and shredded.
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.

Within this article you have the concluding part to your thirty days of transformation (believe me ten pounds of lean gains can make a massive impact visually).

Here we are going to step up the work and supplementation for phase two and then reap the benefits in phase three. For dietery recommendations for the rest of phase two see part one of this program.


Day 17: Start Of Microcycle 3

Same schedule as training day (day 5) except weights session.

Training Session For Day 17 (upper body 1)

    5 minute warm up

    Standing Military Press

    • Sets x reps: 1x3, 3x6-8, 1x20
    • *Tempo: first set - 10X, sets 2-4 - 312, sets 5 - 444
    • Load: Day 11 load plus 5%
    • Rest: 1 minute

    Pullups/Lat Pulldown (alternated set by set with standing military press)

    • Sets x reps: 1x3, 3x6-8, 1x20
    • *Tempo: first set - 10X, sets 2-4 - 312, sets 5 - 444
    • Load: Day 11 load plus 5%
    • Rest: 1 minute

    Lateral Raises

    • Sets x reps: 2-3x8-12
    • Tempo: 312
    • Load: Day 11 load plus 5%
    • Rest: 1 minute

    Decline Pullovers (alternated set to set with lateral raises)

    • Sets x reps: 2-3x8-12
    • Tempo: 312
    • Load: Day 11 load plus 5%
    • Rest: 1 minute

    Stretching of the worked areas (holding each stretch for 20-30 seconds)
    Ice treatment (hold ice pack to worked muscles for ten minutes)

Click here for printable workout log!


Day 18

Same schedule as training day (day 5) except weights session.

Training Session For Day 18 (lower body 1)

    5 minute warm up

    Back Squats

    • Sets x reps: 1x3, 3x6-8, 1x20
    • *Tempo: First set - 10X, sets 2-4 - 312, sets 5 - 444
    • Load: Day 12 load plus 5%
    • Rest: 1 minute

    Romanian Deadlifts (alternated set by set with back squats)

    • Sets x reps: 1x3, 3x6-8, 1x20
    • *Tempo: First set - 10X, sets 2-4 - 312, sets 5 - 444
    • Load: Day 12 load plus 5%
    • Rest: 1 minute

    Calf Raises

    • Sets x reps: 2-3x8-12
    • Tempo: 312
    • Load: Day 12 load plus 5%
    • Rest: 1 minute

    Leg Extensions (alternated set to set with calf raises)

    • Sets x reps: 2-3x8-12
    • Tempo: 312
    • Load: Day 12 load plus 5%
    • Rest: 1 minute

    Stretching of the worked areas (holding each stretch for 20-30 seconds)
    Ice treatment (hold ice pack to worked muscles for ten minutes)

Click here for printable workout log!


Day 19

Rest Day

    Rest day (same as day 7).


Day 20

Same schedule as training day (day five) except the weight training.

Training Session For Day 20 (upper body 2)

    5 minute warm up

    Wide Grip Dips (do press ups if not strong enough on latter sets)

    • Sets x reps: 1x3, 3x6-8, 1x20
    • *Tempo: First set - 10X, sets 2-4 - 312, sets 5 - 444
    • Load: Day 14 load plus 5%
    • Rest: 1 minute

    45 Degree Bent Over Rows (alternated set by set with dips)

    • Sets x reps: 1x3, 3x6-8, 1x20
    • *Tempo: First set - 10X, sets 2-4 - 312, set 5 - 444
    • Load: Day 14 load plus 5%
    • Rest: 1 minute

    Dumbbell Fly

    • Sets x reps: 2-3x8-12
    • Tempo: 312
    • Load: Day 14 load plus 5%
    • Rest: 1 minute

    Bent Over Laterals (alternated set to set with flyes)

    • Sets x reps: 2-3x8-12
    • Tempo: 312
    • Load: Day 14 load plus 5%
    • Rest: 1 minute

    Stretching of the worked areas (holding each stretch for 20-30 seconds)
    Ice treatment (hold ice pack to worked muscles for ten minutes)

Click here for printable workout log!


Day 21

Same schedule as training day (day 5) except weights session.

Training Session For Day 21 (lower body 2)

    5 minute warm up

    Bent Legged Deadlifts

    • Sets x reps: 1x3, 3x6-8, 1x20
    • *Tempo: First set - 10X, sets 2-4 - 312, sets 5 - 444
    • Load: Day 15 load plus 5%
    • Rest: 1 minute

    Front Squats (alternated set by set with deadlifts)

    • Sets x reps: 1x3, 3x6-8, 1x20
    • *Tempo: first set 10X, sets 2-4 312, set 5 444
    • Load: Day 15 load plus 5%
    • Rest: 1 minute

    Leg Curl

    • Sets x reps: 2-3x8-12
    • Tempo: 312
    • Load: Day 15 load plus 5%
    • Rest: 1 minute

    Seated Calf Raises (alternated set by set with leg curl)

    • Sets x reps: 2-3x8-12
    • Tempo: 312
    • Load: Day 15 load plus 5%
    • Rest: 1 minute

    Stretching of the worked areas (holding each stretch for 20-30 seconds)
    Ice treatment (hold ice pack to worked muscles for ten minutes)

Click here for printable workout log!


Day 22

Rest Day

    Same as day 7.


Day 23: Start Of Microcycle 4

Same as training day schedule (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.

In addition add 2g of vitamin C to your daily schedule. One gram before workout and one gram postworkout.

Training Session For Day 23 (upper body 1)

    5 minute warm up

    Standing Military Press

    • Sets x reps: 6x1**, 3x10-12, 1x20
    • *Tempo: sets 1-6 - 600, sets 7-9 - 312, sets 10 - 444
    • Load: Eccentric reps 2x Day 11 load (3x8-10 weight), 3x10-12 and 1x20 with Day 11 load
    • Rest: 1 minute

    Pullups/Lat Pulldown (alternated set by set with standing military press)

    • Sets x reps: 3x10-12, 1x20
    • *Tempo: sets 1-3 - 312, set 4 - 444
    • Load: Eccentric reps 2x Day 11 load (3x8-10 weight), 3x10-12 and 1x20 with Day 11 load
    • Rest: 1 minute

    Lateral Raises

    • Sets x reps: 2-3x8-12
    • Tempo: 312
    • Load: Day 17 load plus 5%
    • Rest: 1 minute

    Decline Pullovers (alternated set to set with lateral raises)

    • Sets x reps: 2-3x8-12
    • Tempo: 312
    • Load: Day 17 load plus 5%
    • Rest: 1 minute

    Stretching of the worked areas (holding each stretch for 20-30 seconds)
    Ice treatment (hold ice pack to worked muscles for ten minutes)

    Click here for printable workout log!


Day 24

Same as training schedule (day 5). Except weights session, and add 2g of vitamin C to your daily schedule. One gram before workout and one gram postworkout.

Training Session For Day 24 (lower body 1)

    5 minute warm up

    Back Squats

    • Sets x reps: 6x1**, 3x10-12, 1x20
    • *Tempo: set 2 1-6 - 600, sets 7-9 - 312, sets 10 - 444
    • Load: Eccentric reps 2x Day 12 load (3x8-10 weight), 3x10-12 and 1x20 with Day 12 load
    • Rest: 1 minute

    Romanian Deadlifts (alternated set by set with back squats)

    • Sets x reps: 3x10-12, 1x20
    • *Tempo: Sets 1-3 - 312, set 4 - 444
    • Load: Eccentric reps 2x Day 12 load (3x8-10 weight), 3x10-12 and 1x20 with Day 12 load
    • Rest: 1 minute

    Calf Raises

    • Sets x reps: 2-3x8-12
    • Tempo: 312
    • Load: Day 18 load plus 5%
    • Rest: 1 minute

    Leg Extensions (alternated set to set with calf raises)

    • Sets x reps: 2-3x8-12
    • Tempo: 312
    • Load: Day 18 load plus 5%
    • Rest: 1 minute

    Stretching of the worked areas (holding each stretch for 20-30 seconds)
    Ice treatment (hold ice pack to worked muscles for ten minutes)

    Click here for printable workout log!


Day 25

Rest Day

    Same as day 7.


Day 26

Same schedule as training days (day 5) except weights session and add 2g vit C as above.

Training Session For Day 26 (upper body 2)

    5 minute warm up

    45 Degree Bent Over Rows (alternated set by set with dips except eccentrics)

    • Sets x reps: 6x1**, 3x10-12, 1x20
    • *Tempo: set2 1-6 - 600, sets 7-9 - 312, sets 5 - 444
    • Load: Eccentric reps 2x Day 14 load (3x8-10 weight), 3x10-12 and 1x20 with Day 14 load
    • Rest: 1 minute

    Wide Grip Dips (do press ups if not strong enough on latter sets)

    • Sets x reps: 3x10-12, 1x20
    • *Tempo: sets 1-3 - 312, sets 4 - 444
    • Load: Eccentric reps 2x Day 14 load (3x8-10 weight), 3x10-12 and 1x20 with Day 14 load
    • Rest: 1 minute

    Dumbell Fly

    • Sets x reps: 2-3x8-12
    • Tempo: 312
    • Load: Day 20 load plus 5%
    • Rest: 1 minute

    Bent Over Laterals (alternated set to set with flyes)

    • Sets x reps: 2-3x8-12
    • Tempo: 312
    • Load: day 20 load plus 5%
    • Rest: 1 minute

    ** Six sets of a single eccentric only rep, use a spotter/power rack to aid in getting into top position.

    Stretching of the worked areas (holding each stretch for 20-30 seconds)
    Ice treatment (hold ice pack to worked muscles for ten minutes)

    Click here for printable workout log!


Day 27

Same schedule as training day (day 5) except weights session and add 2g vit C as above.

Training Session For Day 27 (lower body 2)

    5 minute warm up

    Bent Legged Deadlifts

    • Sets x reps: 6x1**, 3x10-12, 1x20
    • *Tempo: set2 1-6 - 600, sets 7-9 - 312, sets 5 - 444
    • Load: Eccentric reps 2x Day 15 load (3x8-10 weight), 3x10-12 and 1x20 with Day 15 load
    • Rest: 1 minute

    Front Squats (alternated set by set with deadlifts)

    • Sets x reps: 3x10-12, 1x20
    • *Tempo: sets 1-3 312, set 4 444
    • Load: Eccentric reps 2x Day 15 load (3x8-10 weight), 3x10-12 and 1x20 with Day 15 load
    • Rest: 1 minute

    Leg Curl

    • Sets x reps: 2-3x8-12
    • Tempo: 312
    • Load: day 21 load plus 5%
    • Rest: 1 minute

    Seated Calf Raises (alternated set by set with leg curl)

    • Sets x reps: 2-3x8-12
    • Tempo: 312
    • Load: day 21 load plus 5%
    • Rest: 1 minute

    Stretching of the worked areas (holding each stretch for 20-30 seconds)
    Ice treatment (hold ice pack to worked muscles for ten minutes)

    Click here for printable workout log!


Phase 3: Reaping The Benefits

Days 28-31

No structured training will take place as this phase is purely recovery. The calories will be one hundred and fifty percent of day ones.

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 press 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 supercompensate) as well as the delayed transformation of training gains to emerge.

Example (4434kcals for 70kg individual)

Breakfast (meal 1)

    10-20 squats and push ups

    Example Meal:

    • Oats 100g
    • Skimmed milk 500ml
    • 2 Slices of wholemeal toast
    • 4 scrambled egg whites
    • Fruit juice 250ml
    • 5g creatine
    • 50ml glycerol diluted with 500ml water

Three Hours Later (meal 2)

Three Hours Later (meal 3)

    10-20 squats and push ups

    Example:

    • 100g (dried) rice
    • 200g chicken
    • Mixed vegetables
    • 5g creatine
    • 50ml glycerol diluted with 500ml water

Two Hours Later

    20 minute sleep

One Hour Later (meal 4)

    10-20 squats and press ups

    Example:

    • 125g oats
    • 500ml skimmed milk
    • Piece of fruit
    • 5g creatine

Three Hours Later (meal 5)

    10-20 squats and push ups

    Example:

    • 100g (dried) rice
    • 200g chicken
    • Mixed vegetables
    • 5g creatine
    • 50ml glycerol diluted with 500ml water

Three Hours Later (meal 6)

    Example:
    • 100g kidney beans
    • 100g cottage cheese
    • 75 almonds


Conclusion

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.

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!

"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.

Note: This is part two, click here for part one!


glen.danbury@aquaterra.org

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