It is impossible to naturally hit a muscle group every other day, and still gain mass. But according to Daniel Martin, if you follow his workout plan, you will gain 4 pounds of muscle in just 10 days! I will warn you right now, if you follow his workout plan, you will be lucky if you mantain all the muscle you have before you start. Here is the workout plan that he suggests:
| DAY 1,3,5,7,9:
2-3 min rest
Thighs 4-12 reps add weight on every set.
5 sets of squats
5 sets of lunges
|Workout 2||Calves10-15 reps|
|30 mins||5 sets of standing heal raises|
|2-3 min rest||5 sets of standing calve raises|
|Workout 3||Chest 6-8 reps|
|30 mins||5 sets of bench press|
|2-3 min rest||5 sets of incline dumbbell press|
|Workout 4||ABS 10-15 reps|
|30 mins||5 sets of crunches|
|2-3 min rest||5 sets of hanging leg raises|
|Workout 5||Triceps 4-10 reps|
|30 mins||5 sets of extensions|
|2-3 min rest||5 sets of french curls|
Workout every 2 hours
Diet: high protein, high carbs, medium fat
minimum 6,000 calories- Target is 7,000 calories
Take 2 hour breaks between each workout
You have the idea on time, breaks and sets so I'm going to keep this one brief.
| DAY 2,4,6,8,10:
|Workout 2|| Calves
seated heal raises
|Workout 3|| Deltoids
|Workout 4|| ABS
|Workout 5|| Biceps
e-z bar curls
This is way too much work for your muscles to handle (Overtraining), which will lead to excess cortisol build-up. I am not going to tell you a workout to do, because everybody's body is different. Some people have fast metabolisms, some people have slow. Some people have more fast twitch muscle fibers, some people have more slow twitch muscle fibers. What I will do is link to ICE, which is a workout routine created by Big Cat which is based upon finding out what your body reacts to, and using that to your advantage. Hopefully this will steer you clear of using Daniel Martin's workout plan.
Train Hard, but more importantly, Train Smart!