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Practical tips on how to gain 10 pounds of muscle in 30 days
We all have a favorite exercise or an exercise that we consider a little bit challenging to do. In most cases, we become better and better at doing our favorite exercises and over time we can perfect the movements.
The good news is that when you understand the importance of certain exercises, you will get better and better with them and manage to achieve notable results in the end.
There are many men and women who spend countless hours in the gym and still can't seem to achieve their goals. For women, it usually means a fat-free and toned body, men, on the other hand, want to increase as much muscle as they can. Some will go to extremes by eating a lot of food and taking different kinds of supplements and yet they still are unable to get results.
Often the least amount of effort yields the best results
Valuable exercises are the ones that bring you the best results (the highest increase) with the least amount of effort. This does not mean being lazy, it simply means that heavy compound movements with low reps tend to be essential for building muscle mass.
Many pro bodybuilders of the past like Mike Mentzer and Dorian Yates could gain incredible muscle mass by only training 3-4 times per week, many of them followed the HIT (High-Intensity Training) routine.
Let’s see how you can gain 10 pounds of muscle in just 30 days.
Before you begin your training routine it is important that you set aside a full month, you should set a routine and ensure you can train for at least 1 hour a day 3-4 days a week.
The Challenge of the First Two Weeks
This is the time of your training session in which you should focus on some heavy weight lifting. This approach will help you build serious mass with compound exercises. You can go for 6 to 8 reps per set. When training you should focus on slow and controlled movements.
Mind muscle connection is just as important as the exercise itself
Every movement you make is controlled by your brain, in order to achieve the best possible muscle contraction, it is important for the mind to be focused on the muscle you are training. While this may seem like a far-fetched statement, it is not. In order for your brain to communicate with your muscles, the brain releases a chemical called Acetylcholine.
Acetylcholine s released at the neuromuscular level and binds to the surface of the muscle fibers which is responsible for muscle contractions. The more you can focus on the muscle you are training the more muscle fibers you are able to stimulate.
You should focus on each contraction, pause for a half second and repeat the movement, this will help you shock more muscle fibers and encourage more muscle tissue to grow.
The best exercises for stimulating more muscle and strength include the following:
Focus on Major Muscle Groups to Build a Solid Foundation
For the first month, you should focus on major muscle groups. You should go for 4-5 sets with a rep range between 6-8 using heavy weight for each large muscle group. You are probably asking yourself, what about arms and shoulders? Believe or not when training core muscle groups you are still hitting other muscles.
When you train chest you are hitting your delts and triceps, when training legs you are still hitting secondary muscles like calves and hamstrings. Training back hits the biceps to some degree.
So trust me on this stick to core muscles for the first month!
In terms of body part training, you should train one muscle group per week. Why is that? Because you also need time for recovery. You can't gain muscle if you do not give your body time to recover.
Additionally, when you do more of these exercises than you should, you could enter a catabolic state in which you will lose rather than gain muscle mass. Perfect balance is the solution. Focus on doing the exercises right every time and stick to this schedule for the first half of the training plan. At the end of this stage, you will already be able to notice amazing results.
The Next Challenge: Two More Weeks to Go
You have successfully finalized your workouts for the last two weeks. Now is time for you to focus on intensity boosting exercises that will help you shape everything perfectly.
Your main goal at this stage will be to maximize muscle size and gradually increase the intensity of your exercises.
At this stage, you will increase the range of reps to 10 to 12 moves in the case of most exercises.
Why? Because your body is now ready to grow the muscles at an increased intensity. You no longer risk losing mass if you work harder during these final two weeks because you have prepared your body for this until now.
However, you should not go for a dramatic, sudden increase in intensity but rather focus on gradual overall increases in volume. You will add isolation exercises to your schedule at this stage.
These should be handled before the compound movements you do for your legs, shoulders, and chest. Finally, you can go for the pre-exhaustion technique to increase the workout intensity dramatically during the last week of this schedule.
All in all, this is a workout plan that can help you gain 10 pounds of muscles in just 30 days. However, your consistency and capacity to remain focused throughout these four weeks are the elements that will make the real difference in terms of achieved results.
Diet and Nutrition
When training hard with a lot of intensity you should implement a good diet plan in order to maximize muscle gains.
Training heavy places a higher demand on the muscles, this is not a bad thing. What you want to do is ensure maximum protein synthesis.
The more protein your muscles get the quicker they can grow. You should also be eating good quality carbohydrates from rice, grains and green vegetables. Nutrition is just as important as training.
There are many pros and cons to taking supplements, most people believe that if you are eating right it is better to get as many of the nutrients you can from food. However, not everyone is the same. If you are older or have a fast metabolism you may want to consider taking certain supplements or multivitamins.
Omega 3 supplements can help prevent joint pain and help with energy. If you feel you are not getting enough protein taking some kind of whey protein supplement might not be a bad idea.
The important thing to do is to listen to your body and adjust diet, training, and supplementation as required, the longer you train the easier it will be for you to adjust things to your individual needs.
If you struggle with setting up your own routine and need more guidance there are several programs that can help keep you focused. One of my favorites is strong lifts they have an easy to follow program that will help you get started with gaining muscle fast.