10 week mass bodybuilding program

Forum Rules. Forum » Main Forums » Workout Programs » 10 week mass building program. Results 1 to 7 of 7. Thread: 10 week mass building program. I like this new one because I can really focus and stress each muscle group fully and then leave it for a week. Does this look like a decent sort of a workout to get good muscle mass results? Cheers, workout attached.

Be specific. Include exercises, sets, reps, rest periods, etc. Why do you think it is the most intense?

Many people are looking to add mass in the quickest time possible; from beginners, those who have laid off from training for a while and even veterans. As a result, I have included several week mass programs for different goals; beginners to advanced.

I have included 3 workouts. The first is a 3-day split targeted at beginners who are looking to add beef onto their frames but aren't accustomed to the higher volume of 3-or-4 day splits. And a choice of either 4-or-5 day splits for those who more experienced. However, whatever level you're at, any week mass building routine should include the essentials: a solid degree of heavy exercises, free-weights and using a hypertrophy specific rep-range of reps.

My routines focus on these essentials while also targeting all areas of muscles. Anywhere within this range is effective for different people, however I recommend beginners aim for the later end of this range as they're as there bodies become accustomed to the increased stress of lower reps.

If you're starting out in the weight game you don't want to put too much demand on your system to grow and repair too quickly. Therefore I recommend new-comers start on a 3-day split such as this one before tackling anything your body may not be accustomed to. Similarly any others who are either time-strapped, or prefer it 3 days may also like to try this routine. As you progress with this routine, you can move onto a 4-or-5 day split at a time you have the capacity to deal with the workload.

I have personally used this solid week program with success; it includes a lot of heavy exercises and doesn't ignore hitting every area of each muscle. Using many different movements also helps entertain those who have problems with committing to training. Remember to take each set to failure, which will be one of the major factors towards how successful you are in this week cycle. Taking each set to failure will set the standard for intensity that should see you training productively in further years; and seeing the future gains that come with this principle.

With intensity covered, reps in these workouts should be kept at and each exercise should be performed at a medium tempo with a focus on a negative phase of the exercise. Muscle growth is just as much a result of stimulating muscle as it using heavier weight, and these principles will encourage one to hit muscles deep to the hard.

Overall, I find this routine very effective, and a fresh change from other common "beginner" full body splits. Split: 3-day Volume: Medium-high Reps: Rest: 1 minute between each set. Advanced routines are usually 4-orday splits, which you choose out of these two depends on personal preference. Following I will included both 4-andday splits. The 4-day split is a good choice for those who are moving on from a 3-day split, or any intermediate-advanced trainer who prefers the traditional nature of the split.

The 5-day split is also effective, and sees you training one body part per day. It is my personal choice for gaining mass as separating muscle groups allows you to focus entire on a muscle, and develop a strong muscle-mind connection. Like diet, the best option for supplementation is to always have a holistic approach. Just like nutrients are spread out in foods, a similar thing occurs with supplements, and the variety approach is definitely the best from a hypertrophy perspective.

However supplements are little more expensive and sometimes we are stuck with limiting ourselves to only several. In this case three. As a result, we can afford to buy the best quality out there, which will compliment our quality diets.

In this case, your aim should be to pack the most nutrition in the least supplements, therefore I recommend these supplements that are effective all-round. Although the cheaper Optimum Whey is pretty popular, taking Optimum Pro Complex in this situation is wiser. By taking a protein with a good blend of vitamins and minerals you also have more room with your other than two choices rather than making one of those a multi.

Taking Optimum Pro will ensure you aren't skimping on getting the body specific vitamins and minerals with each of your meals, as well as providing them in the proportions for muscle growth. Pro Complex also has higher levels of branched chain amino-acids and L-glutamine compared to regular whey, both of which are especially important after training, as well as the digestive enzyme Aminogen. Overall, Optimum Pro Complex is a good choice of protein. When you're taking 3 supplements you want to get the most out of the less space you have, and this would be my choice of protein for the complete nutrients it provides.

Having recovery covered is probably the most under-rated aspect of training. This is true under the high demands your body is under during any week mass period.

People tend to forget that you can train as hard as you want, but the result doesn't take place during the workout - its factors such as protein consumption and nutrition, among others, that are ultimately responsible for how well you develop, or fail to.

Considering our main goal here is mass, we have to make sure we are growing outside the gym, so taking a supplement that aids in the re-growth and repair process is vital.

Even though Optimum Pro Whey Complex above contains essential amino acids, taking individual supplements such as Xtend have been designed specifically for pre, during and post. This is a time your muscles are literally crying out for BCAA'S and the demand for them is excessively higher than whey alone will provide. As well as the right quantity, quality is important and SciVation deliver in this area. Overall, supplements like this are a good aid in getting you the most out of your weeks. With diet and rest in check, you are setting yourself up for an effective journey.

Although San Tight is called a fat burner, more often people use the complete formula just the benefits to energy levels.

Ultimately, more energy means more intense workouts; pushing heavier weight and achieving more out of your weeks. Fat-burning products such as this, work by fueling up your ATP levels, a hormone primarily responsible for energy during exercise. It also directly impacts on other hormones such as norepinephrine and epinephrine which produce energy and are responsible for keeping you feeling alert and awake.

Remember that you aren't sacrificing your potential to build muscle by taking a fat-burner; the result will be maintaining or loosing body fat, increasing mass while bumping overall training intensity. Having nutrition covered is a must on this week mass building program. If your calorie surplus isn't high enough then you won't be in a position to pack on the solid mass you're aiming for. How many calories are mainly determined by body size. As a general rule of them, during a bulking phase, you should be consuming between 3,, of wholesome calories per day.

The lower half of this range for those with lighter bodyweight, whereas the heavier you get, the more toward the other end you get. Start this plan. Weeks Heavy Hitter The first two weeks of the program are all about lifting heavy with mass-building compound exercises. Weeks Intensity Boost The second half of the program is all about maximizing size with slightly higher reps and an emphasis on intensity.

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