12-Week Daily Bulking TrainerThis workout is designed to increase your muscle mass as much as possible in 10 weeks. The eercises works each muscle group hard once per week using mostly heavy compound exercises. You will train on a 4 day split routine, resting on Wednesdays and the weekends. Bulking exercises get the most out of this program you need to be eating BIG. Big meals, at least 5 times a day.
10 Week Mass Building Program | Muscle & Strength
This workout is designed to increase your muscle mass as much as possible in 10 weeks. The program works each muscle group hard once per week using mostly heavy compound exercises. You will train on a 4 day split routine, resting on Wednesdays and the weekends.
To get the most out of this program you need to be eating BIG. Big meals, at least 5 times a day. I eat 5 times a day and I follow a meal plan, so if I start this program and never cheats am I gonna see allot of results? So is this program gonna give me results? It depends on how many calories you are consuming and what type of training program you've been performing for the past year and a half.
Hi i have a question. Especially if you're manipulating another variable of exercise such as rep speed, rest periods, or weight used during exercise. I have been doing the same workout plan for a while. I have been doing between 10 to 14 lifts of about 3 to 4 sets each per-day 4 days a week.
I have not seen a gain in muscle that I would like. Is it because I am doing to much in one day? Would decreasing the amount of lifts to 8 to 10 be beneficial? My main goal is to gain muscle mass. How long have you been training?
Progression isn't linear and you will loooong hit plateaus the more advanced you are. Hi, thank you for the program, i am really enjoying it!
Am currently on the 4th week! What is your suggestion for the next program? Depends on your goals after you've finished this program and how many days you want to work out going forward. You can continue on with this program, or we have several great options in our database:. That'd be a really long workout. If you're trying to establish a 3 day split, there are better options on this website that only calls for 3 workout days.
Hi, I want to take my training to the next level - this seems to be the right training plan for me, there is no mention of diet plans however - there are quite a few on the website but I want to maximise the training and get the best start!!
Any diet plans recommended? It is difficult to recommend a broad diet as diet is highly individualized and will vary from person to person. Start here to find your calorie needs: Then go here to determine your macros: Then finish up here for an idea of what to eat as part of your diet: Push ups with your hands on the bench for decline bench press. Any curl variations for preacher curl should do the trick. I'd recommend spider curls. Hi Josh, this workout looks nice! I'm thinking of trying it as i've basically just been winging it the last year.
I see three rest days or 2 with 1 cardio. If I want to add one more lower body day would that be acceptable or hurt progress?
I'm thinking I'd do deadlifts, weighted kickbacks, and hip thrusts. Hi Josh - I dont see abs as part of this workout. What do think about incorporating them into cardio days? How about leg day? Abs are targeted indirectly through the compound movements within this program. Feel free to add in additional ab isolation work if you feel it is necessary to accomplish your individual goals.
So do you increase the weight on each set? Or do you increase the week each week? Or what to do? Or do you try to lift heavier each week if you can? Two more things to add please, and thanks for being patient with me. I hear different things from trainers. My former trainer told me to Target each muscle twice a week, and to start out lifting heaving, and decrease the weight each rep, without rest???
Again I appreciate your input. No, you can work muscles groups more than once per week. But when you increase the number of times you work a muscle group, you have to decrease the amount of volume per session. I'd recommend starting here if you're a beginner: You want to pick a weight you know you can accomplish the prescribed reps with while feeling you have another rep or 2 left in the tank. If it's too easy, go heavier. If it's too hard, go lighter.
I think performing a plan as you've mentioned would create a lot of stress on your shoulder joint and could result in an injury. Hey, if i want to define muscles, that they would be detailed what program should i use? I already finished this program which is pretty awesome i gain for about 6 lbs in 12 weeks 3 months now i want to be defined what would you suggest?
You can continue on with this program if you like or take a look at our workouts database to find one you think you'd enjoy: Hey, I'm looking to gain at least a solid 7 pounds a month or so, maybe more. Will this meet my expectation? Gain 7lbs in a month? But it'll prob be a mixture of fat, muscle, undigested food, glycogen storage, water and salt retention. But that'd be the case for any workout and diet program you'd decide to do. I wouldn't recommend it. Start with one of these: Should I alternate between back and bicep exercises, or just hit back first?
Thanks a lot and keep this awesome workouts coming! It'll depend on your strength and the exercise you're performing. For instance, on squats and deadlifts you may be able to jump lbs at a time, but on other exercises you may only be able to jump 5lbs at a time.
Each set should be challenging. But yes, your earlier sets should be lighter than your later sets. I dont know if I'm doing this wrong but I use this program and gaining weight and my ass for bigger and my hips and my chest it's still fat there so I don't know what to do?
If your goal is fat loss, you need to be in a calorie deficit consistently for a significant period of time. Customize Your Shopping Experience!
We Ship To View Details. Works each muscle group hard once per week using mostly heavy compound exercises. Program Duration 10 weeks. Days Per Week 4. Time Per Workout 50 minutes. Workout Description 10 week mass building program. More information about text formats. Web page addresses and e-mail addresses turn into links automatically.
Lines and paragraphs break automatically. Notify me when new comments are posted. Replies to my comment. Hi Fahad, It depends on how many calories you are consuming and what type of training program you've been performing for the past year and a half. For most, yes this program will help them build muscle mass.
But everyone is different. Hi Fahad, That's not true. Thank you it helped! Hi Patrick, Tough to say. It could be a result of many reasons. How is your sleep? How is your diet?
Are you making your workouts tougher each session?