Bodybuilding.com Information Motivation Supplementation
in:
Blue Print For Ten Pounds In Thirty Days - Part 2!

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.

By: Glen Danbury

Article Summary:
  • As the weeks continue you will increase work and supplementation.
  • Slow eccentrics will be added to the workload before phase three.
  • Exercises done before meals will ensure proper nutrient absorption.
  • 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).

    Ten Pounds Of Lean Gains Can Make A Massive Visual Impact.
    + Click To Enlarge.
    Ten Pounds Of Lean Gains Can
    Make A Massive Visual Impact.

    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 training schedule as 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)


    Day 18

      Same training schedule as 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)


    Day 19: Rest Day

    RELATED VIDEO: Your 12-Week Daily Video Trainer!
    Tuesday, Week 10: Rest & Sleep!

    Kris Gethin is your own Daily Personal Trainer! Today we're talking about the importance of rest and sleep.
    Watch More From This Series Here.


    Day 20

      Same training schedule as day 5. Except weights session.

      Training Session For Day 20 (Upper Body 2)

        5 minute warm up.

        Wide Grip Dips (do push 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)


    Day 21

      Same training schedule as 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)


    Day 22: Rest Day


    Day 23: Start Of Microcycle 4

      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.

    BODYBUILDING.COM FORUM: REP TEMPO
    Is Rep Tempo Important?
    [ Click To Join The Thread. ]
    Is Rep Tempo Important?
    I have been working out for about 6 months and never really paid attention to the speed of my reps. i was wondering how important it is to follow a tempo through your sets.
    Started By:
    Kyle2011

      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)


    Day 24

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

    Take One Gram Of Vitamin C Before Your Workout And One Gram Postworkout.
    + Click To Enlarge.
    Take One Gram Of Vitamin C Before Your
    Workout And One Gram Post Workout.

      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)


    Day 25: Rest Day


    Day 26

      Same training schedule as day 5. Except weights session, and add 2g vitamin C as above.

    RELATED PRODUCT
    C-1000 NOW Presents:
    C-1000

    Vitamin C is consumed in a supplemental form by millions of people across the world for its antioxidant properties, which are well-documented in medical research. C-1000 provides a potent dosage of this key vitamin and is blended with Bioflavonoids, natural synergists to Vitamin C. From the FDA's website: "Some scientific evidence suggests that consumption of antioxidant vitamins may reduce the risk of certain forms of cancer. However, FDA has determined that this evidence is limited and not conclusive."
    [ Click here to learn more. ]

      Training Session For Day 26 (Upper Body 2)

        5 minute warm up.

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

        • 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 push 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

        Dumbbell 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)


    Day 27

      Same training schedule as day 5. Except weights session, and add 2g vitamin C as above.

    RELATED ARTICLE
    Does Vitamin C Ward Off The Common Cold?
    [ Click here to learn more. ]
    Does Vitamin C Ward Off The Common Cold?
    Does Vitamin C really do what everyone says it does? Vitamin C is broken down right here with benefits ranging way past the common cold. Read on to learn more.
    Author:
    Shannon Clark

      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)


    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.

    RELATED ARTICLE
    Active Recovery!
    [ Click here to learn more. ]
    Active Recovery!
    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.
    Author:
    Richard Chan

      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.

    The Unloading Seen In Phase Three Will Allow Energy Stores To Refill.
    + Click To Enlarge.
    The Unloading Seen In Phase Three
    Will Allow Energy Stores To Refill.


    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.

    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.

    Get A Printable Log Of The Full Program.
    Weeks 1-2PDF Document Excel Document
    Weeks 3-4PDF DocumentExcel Document

    Blue Print For Ten Pounds In Thirty Days - Part 2!
    glen@monstermuscle.co.uk

    Visitor Reviews Of This Article!
    Read Visitor Reviews - Write Your Own Review

    Back To Glen Danbury's Main Page

    Back To The Articles Main Page.

    Related Articles
    Burn Fat Fast: 6 Quick Fat-Blasting Workouts
    Sean Sarantos' Full-Body 5-Move Super-Shred Circuit
    Ask The Muscle Prof: Is Bulking Really Necessary?



    RATE THIS ARTICLE
    POOR
    • 1
    • 2
    • 3
    • 4
    • 5
    • 6
    • 7
    • 8
    • 9
    • 10
    EXCELLENT
    OVERALL RATING
    N/A

    Out of 10

    0 Ratings

    0

    Comments

    Showing 0 - 0 of 0 Comments

    (5 characters minimum)

        • notify me when users reply to my comment
    Showing 0 - 0 of 0 Comments

    Featured Product

    Give Us Feedback:
    Report A Problem
    Site Feedback
    Follow Us:
    Twitter
    Facebook
    RSS Feeds
    Bodybuilding.com Newsletter

    Receive exciting features,
    news & special offers from Bodybuilding.com