A study in the "Journal of Applied Physiology" found that a weight-training regimen consisting of high repetitions (10) combined with a high number of sets (10) and a limited amount of rest in between sets per body part produced a 67-percent elevation in testosterone and a 25-fold increase in growth hormone. We’re talking 10 pounds in 10 days fast! Once you finish all 3 sets of the primary exercise, do the accessory exercises on the next page. ", "Hitting a muscle group again before it has a chance to fully recover may sound counterintuitive but, if omitted, your muscles have a chance to return to stasis, which is a death knell for hypertrophy.". This 4-week program comprised entirely of supersets will turn your love handl... Gradually increase the stress on your body each week. The typical teenager has enough testosterone to build muscle quickly. You can do it!2. Supplementation: No real departure from the usual supplementation recommendations here, save for one: the inclusion of bioactive peptides. If you gain 10 pounds in a month, there's a good chance the majority of it will be fat. Perform supersets for arms. Thank you for signing up. Gaining 10 pounds of muscle in such a short period requires the right balance of adequate volume to rest and recovery. Thats so simple, but at the same time, you have to put huge work in it! The 4-Week Workout Plan to Gain 10 Pounds of Muscle Jump to the Routine. "Training your legs with zeal can have a drastic impact on the rest of your body, not just because they add proportion to your physique but also because these large muscles can greatly govern how many calories you're able to burn at rest. Rest 2 minutes between each set. That's why your program for eight weeks should primarily target these muscles. Even when you’re full, just keep eating! But proper rest, nutrition and supplementation can absolutely help you maximize the return on your physical investment. Fiber Types: The first chapter of any book on training will go into great detail on muscle fiber types and their effect on performance and aesthetics. This phase of the recovery cycle is ignored at great peril to your gains; if the muscle fails to receive additional stimulus during this time, overcompensation gives way to "involution," which is basically a return to normal. This window falls somewhere between one and five days after a training session. Want to pack on the pounds fast? You can work out all you want, but if you don’t ingest adequate calories and macronutrients, you won’t build muscle. Some suggested progressions include: Stephen Adele is the CEO of iSatori and has been helping individuals from all walks of life create measurable, lasting results in their physiques. Some of these miracle workouts like to go back to basics, while others are more cutting-edge. Sets. If you’re looking to build strength quickly -- perhaps you have a fitness test or a sports season approaching -- you need a good plan. Every 4 weeks, … Add to that an increase in your body's most anabolic hormones and a sprinkling of bioactive peptides to exponentially increase your body's rate of protein synthesis, and you have the perfect solution for a 10-pound turnaround in eight weeks (or less). Complete recovery is preferential to training frequency for this large muscle group. Using a higher rep scheme with lighter weights (12-20 reps) will break down the Type I fibers, so they grow larger—perhaps not to the extent of the more anaerobic Type IIs but still, bigger Type I fibers contribute to larger, denser muscles. For everything but abs and calves, reps fall in the 6-8 range; for those accustomed to doing sets of 8-12, this means going heavier than normal. The second caveat is once you gain the muscle you have to keep it there so it involves a rigid set of eating and training correctly.But no matter how good you train and how hard or intense your training sessions are you will not gain muscle without eating correctly. To pack on 10 pounds of muscle quickly, you’ll need those gains distributed throughout your major muscle groups. Providing the same amount of training to each muscle, at the same intervals, is like feeding an elephant and a mouse the same amount of food and expecting similar results. For example, training your legs every other day would severely overtrain them, while training your biceps once a week would leave them seriously undertrained. Just think, 10 more muscular pounds may be a mere month away. Your 10-pound prize is awarded via dependence on two key facts: overcompensation and the difference in recovery between muscle groups. And remember—biceps and pecs don't require the same week-long rest as your quads and hams. Your "light" workouts should include high-rep days (anywhere from 12-20 reps for no more than 3-4 sets) and low-rep days (6-12 reps for no more than 4-5 sets). Trying to bulk up before they're lean … Smaller muscle groups can do with 60 seconds or less. Muscleandfitness.com is part of A360 Media LLC Fitness & Health Network. For instance, training your legs with zeal can have a drastic impact on the rest of your body, not just because they add proportion to your physique but also because these large muscles can greatly govern how many calories you're able to burn at rest. The biggest mistake lifters make? Reason being, to pack on tons of mass you need ample recovery time. The four-day split pairs a large bodypart (chest, back, shoulders, quads/hams) with one or two smaller muscle groups (tri’s, bi’s, traps, calves, abs) in each workout. And not only that, but you can do it in just five easy steps!1. Think it can’t be done? If your goal is to gain 10 pounds of muscle in one month it is possible however it is certainly not easy. Each workout includes drop sets to increase intensity, but for only one set per bodypart, so as to avoid overtraining and muscle catabolism. Print. Normal, in this case, refers to the long-held practice of having whey pre-workout, a whey-and-casein blend post-workout, and casein at bedtime. The key to triggering new muscle growth and all-over size is to work both types of muscle fibers hard enough to cause them both to break down and rebuild. At the beginning of this year, I started training with free weights -barbells and dumbbells. Probably biggest amount of gym guys want to gain muscles, and most lean men who can’t gain muscle weight are simply eating and exercising the wrong way. And with continued use of bioactive peptides, you can develop lean body mass at a faster rate. Nothing with your body comes that easily, it's as simple as that. Eat SmartDon’t waste your time with low-impact foods like salads and chicken breast. Click to share on Facebook (Opens in new window), Click to share on Twitter (Opens in new window), Click to share on Pinterest (Opens in new window), The 4-Week Workout Plan to Gain 10 Pounds of Muscle, Roelly Winklaar is Out of the 2020 Mr. Olympia, It's Never too Late to Lose Weight, New Study Confirms, Pat McAfee is Training to Become top of the WWE Pile, How Sarah Apgar and FitFighter are Changing Fitness, What Other Sports Can Learn From The NBA Bubble, Ms. Olympia Returns: A Tradition Restored, 3 Ways To Livestream 2020 Olympia Weekend, George Peterson - 212 Bodybuilding - 2020 Olympia, Derek Lunsford - 212 Bodybuilding - 2020 Olympia, Breathing Tips From Halle Berry's Trainer, 2019 Olympia Open Bodybuilding Callout Report, The 50 Best Fitness Influencers on Instagram. Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners. Tip#1: Work Muscle Groups Twice a Week. The four-day split pairs a large bodypart (chest, back, shoulders, quads/hams) with one or two smaller muscle groups (tri’s, bi’s, traps, calves, abs) in each workout. Trust us, it can be done. Intensity progresses over the course of eight weeks. Research shows that this rate can take hold in as little as four weeks. With that as your guide and following the heavy-duty blueprint laid out here, we can’t promise it’ll be easy, but the results should be worth every drop of sweat. So they set a goal of adding 10 pounds of lean muscle to Emma's body during the three months of prep time before filming started. Copyright 2020 JW Media, LLC, parent company of Muscle & Fitness. (For example, for chest the dumbbell flye hits the pecs directly, so your triceps shouldn’t end up being the weak link and cause the termination of the set during the bench press). Not only is it possible, but you can do it without the use of steroids or supplements. Hormones: As you may already know, higher levels of testosterone and growth hormone (GH) lead to increased protein synthesis in muscles, making them bigger and stronger in the process. In general, start each compound move with the heaviest weight you can handle for 6-10 reps, and add weight each successive set. 5777 N Meeker Ave, Boise, ID 83713-1520 USA, Transform With Muscle: Why Focusing On Fat Loss Isn't The Answer, 1 time per week for legs, 2 times per week for all other body parts. And, in a program where you're training more often and recovery is paramount, this becomes even more important. This phase continues to employ a four-day split, but bodyparts are paired differently—namely, chest and back are trained on the same day (Day 1), as are biceps and triceps (Day 4). Let’s see how you can gain 10 pounds of muscle in just 30 days. An additional session during this phase, then, leads to what I call "super-recovery" and is the cornerstone of growth. But don't go overlooking the Type I set. Fuel up before, during, and after workouts. Nary a soul reading this couldn't benefit from an additional 10 pounds of lean muscle. 6 Strategies for Rapid Muscle Gain [Note from Tim: Nate shares the exact meal plan and workout program after outlining the six strategies/principles.Again, after reading once, this is probably a post you’ll want to print out for reference.] This approach falls somewhere in between, combining a dogged reliance on proven, foundational exercises with new scientific perspectives on muscle recovery. All rights reserved. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. Gaining 10 pounds of muscle in such a short period requires the right balance of adequate volume to rest and recovery. Week 2: Take the last set of every major exercise to failure, and have a spotter help you through two or more forced reps. To build muscle, increase your protein intake to at least 0.73 grams per pound (1.6 g/kg) of body weight per day and complete strength-training exercises at least twice per week. Arms, delts and lats, on the other hand, can be hit more frequently, provided you temper the volume and intensity per session. Build a stronger, more muscular upper body in just three weeks. Do Your Own Research. Equipment. In other words, for a brief, precise amount of time, the muscle is actually bigger, stronger, and much more able to grow than when it was trained, despite what your aching muscle bellies might be telling you. In fact, strongman Jonathan Lawson was able to gain 20 pounds of muscle and lose body fat at the same time in only 10 weeks. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. You see, while whey and casein are critical to protein synthesis post-workout and during sleep, bioactive peptides can bolster their impact. You’ll do 11 sets total for large muscle groups (the one exception being shoulders, for which you’ll do 15) and train each bodypart once a week. More News. Learn how to train harder and more often, while also maximizing your body's ability to recover, for a quick 10 pounds of clean muscle. That even slows down to 0.5 lbs per month in the third year. The second half of the program is all about maximizing size with slightly higher reps and an emphasis on intensity. Instead of focusing on strengthening one area of your body, build out every part of your body. Just as importantly, a good plan helps ensure that you don’t overtrain and suffer an injury. Then, on a daily basis, go through and track how many calories that you are consuming. In your next session, go back to straight sets on a basic move for 3-4 sets of 6-8 reps. Take the last set of every major exercise for larger muscle groups to failure and have a spotter help you through two or more forced reps. In the end, Walsh's … Hence the majority of past training programs have always treated each and every muscle on your body exactly the same. It’s time to get started on your next 10 pounds. Put plainly, smaller muscle groups (everything but legs) recover much, much faster than other muscle groups. Bodybuilding.com℠ and BodySpace® are trademarks of Bodybuilding.com. These exercises will remain the basis of your workouts—no need to fix what isn't broken. Gain 10 Pounds of Muscle in Just 30 Days. Be the first to receive exciting news, features, and special offers from Bodybuilding.com! The four-day split pairs a large bodypart (chest, back, shoulders, quads/hams) with one or two smaller muscle groups (tri’s, bi’s, traps, calves, abs) in each workout. In the nutrition game, timing makes a difference to your … We’re talking 10 pounds in 10 days fast! Here’s a breakdown of the strategies I used to put on 20 pounds in 28 days. Whatever supplements you might choose, whatever they claim, they cannot attach extra muscle to your body. It's also likely that you've tried programs offering similar promises, with mixed results. Compound lifts such as bench presses, overhead presses, squats, and rows done in the range of 6-10 reps are, as ever, the basis for growth, as they recruit the most Type II fibers and elicit the greatest release of T and GH. Think it can’t be done? By using bioactive peptides, you should notice a marked reduction in recovery time after bouts of intense exercise or weight-training. These exercises will remain the basis of your workouts—no need to fix what isn't broken. Compound lifts such as bench presses, overhead presses, squats, and rows done in the range of 6-10 reps are, as ever, the basis for growth, as they recruit the most Type II fibers and elicit the greatest release of T and GH. In other words, you'll still break down plenty of muscle via the bench and squat, but you'll greatly amplify your body's ability to come back bigger and stronger. Work Your Biggest Muscles. To gain 10 pounds of muscle in 3 days just is not possible. In one workout, perform only one exercise, but use triple dropsets for biceps and triceps. Day 1: Chest, shoulders, arms, abs Day 2: Rest Day 3: Back, shoulders, arms Day 4: Rest Day 5: Chest, shoulders, arms, abs Day 6: Legs Day 7: Rest, Day 1: Back, shoulders, arms Day 2: Rest Day 3: Chest, shoulders, arms, abs Day 4: Rest Day 5: Back, shoulders, arms Day 6: Legs Day 7: Rest, Use these general guidelines to formulate your own customized workouts: no novel exercises required. This helps ensure that you’re fresh when doing your heaviest compound exercises. Under most circumstances, the maximum amount of muscle you can gain naturally is around half a pound a week. Quads, hams: 10-12 sets, 2-3 exercises per session, Chest, back: 8-10 sets, 2 exercises per session, Shoulders, biceps, triceps, calves, traps: 3-6 sets, 1-2 exercises per session. With the right plan and the right discipline, you can get seriously shredded in just 28 days. In order to move the greatest weight loads possible for legs, take up to (but ideally less than) two minutes between sets. Gaining 10 pounds of muscle in such a short period requires the right balance of adequate volume to rest and recovery. This is little more than a means of changing things up, giving your muscles a slightly different stimulus to spark new muscle growth. So, in concert with the right stimulus, additional levels of these key hormones can really help speed you toward that 10-pound gain. So by taking advantage of your body's post-workout window of overcompensation and increasing your training frequency for most body parts, you simply create the best possible opportunity for your body to create 10 fresh pounds of sinew. This growth-primed environment can be capitalized upon both from within and from without. Want a copy on the go? It might sound madness : Put on 10 lbs of hard lean muscle mass in just 4 weeks, but it is possible.. sure you cannot continue at this rate, but its been proven that for a short term, high intensity few weeks you really can pile on some quality muscle mass… Basically, peptides are growth factors, extracted from colostrum protein designed to maximize the body's ability to synthesize protein. EatEat, and don’t stop eating! Follow these fit women we're crushing on for inspiration, workout ideas, and motivation. To gain muscle, you need to allow for several months of training. I got my newbie gains by bodyweight training. I managed to build 12 pounds of muscle in 8 months. Exercise. The volume here isn’t excessive. Who says lifting weights doesn’t burn fat? This workout combines cardio and weight-lifting drills for serious body-sculpting results. Gain 15 Pounds of Muscle, Here's How | Workout & Meal Daily RoutineSponsored by MuscleTech - http://mtsquad.click/BUFFDUDEWhat's the secret to size? Muscle gain rate varies from person to person, writes nutritionist Lyle McDonald in "The Protein Book." Bioactive peptides amplify the signal sent out by amino-starved muscles and accelerate the rate of protein synthesis, allowing you to develop muscle faster. For all other body parts, keep rest periods to a minute or less, even if this necessitates modification of weight between sets. While such results are aggressive and can’t continue at the same torrid rate indefinitely, we’ve seen firsthand individuals who’ve followed our mass-gaining programs and reached double digits in four short weeks, averaging gains of 2-3 pounds a week. Bio-active peptides are an entirely new category of supplements. The Challenge of the First Two Weeks Within 2-3 weeks, you will undoubtedly notice an increase in your strength, as long as you are training hard and heavy. Doing endless sets in each workout can easily put you in a catabolic (muscle-wasting) state in which lean tissue is broken down, not built up. Your information has been successfully processed! The four-day split pairs a large bodypart (chest, back, shoulders, quads/hams) with one or two smaller muscle groups (tri’s, bi’s, traps, calves, abs) in each workout. They recover much faster than you give them credit for and, after a few weeks of increased frequency, they'll respond in kind with plenty of new growth, not to mention an uncanny ability to take a licking and keep on ticking. Called pre-exhaustion, this technique dramatically increases workout intensity. If you follow the plan below, you can gain as much as three to four pounds of lean muscle mass in … The first two weeks of the program are all about lifting heavy with mass-building compound exercises. Rep ranges move up to 10-12 for most exercises, which is ideal for promoting muscle hypertrophy (growth). First up, however, is training. Try to write down both the portions and a description of the item itself. Ideally, you will alternate between higher-rep and lower-rep days to allow for greater total recruitment and recovery. "Overcompensation" refers to the period of time following a workout during which your body has an increased capacity to grow. There are very few isolation exercises during this phase for chest, back, shoulders and legs because the emphasis is on moving as much weight as possible to add strength and size. It’s a lofty goal: Gain 10 pounds of muscle in just one month. Get Lean and Bulk Clean. Hitting a muscle group again before it has a chance to fully recover may sound counterintuitive but, if omitted, your muscles have a chance to return to stasis, which is a death knell for hypertrophy. This means that your heaviest sets should be preceded by rest periods of no longer than 2-3 minutes for a proper hormonal response. You can build muscle bigger, faster, or stronger, depending on your training goals. You fatigue the main target muscle with an isolation exercise, then hit it in this fatigued state with a compound move, which if done right will lead to your main muscle failing before assistance muscles give out. © 2020 Bodybuilding.com. Week 3-8: Alternate between heavy and light workouts for arms. 5; Yes; Click to share on Facebook (Opens in new window) Click to share on Twitter (Opens in new window) Click to share on Pinterest (Opens in new window) Routine. Sounds Difficult But It Can Be Done! Proper recovery between sets is vitally important. In order to achieve this, you’ll need to do heavy, compound lifts like back squats, deadlifts, bench presses, military presses, rows, and pullups. All other muscle groups will benefit from increased training volume within the overcompensation window. 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. Only a sound, efficient routine will let you achieve an ambitious goal, such as adding 10 pounds of muscle quickly. But that training places great neurological and physical demands on your body, and longer recovery should be expected. A common misconception is that all muscle groups recover at the same rate between workouts. To gain muscle… The muscle sizes and types differ too greatly to have their recovery picture painted with a broad brushstroke. What and when you eat is paramount to your results, and you’ll find all you need to know about gaining mass in a short amount of time in our bulking diet meal plan. Darryn Willoughby, PhD, head of the human performance lab at Baylor University, has said that bioactive peptides are like "fertilizer for your muscles" in that they can help muscles grow faster than they can through normal care. Since legs take the longest to recover, it's best to hit them once and hit them hard. Keep a food and drink diary. Gaining 20 pounds of muscle in three months is possible, but takes meticulous planning and nutrition. If you're a beginner, just about any workout will be intense enough to increase protein synthesis. Gaining 20 pounds of muscle will make a huge difference to your physique. To do … The Cliffs Notes read: Type II fibers are most responsible for growth. By training muscle groups repeatedly throughout the week, your body will be in a constant state of repair. This takes a great toll on the body, of course, which is why this is a single eight-week program. How You’ll Gain 5lbs of Muscle While it varies from person to person, your muscle growth will distribute similar to the distribution above. Smaller muscle groups will be trained with sessions that alternate between heavier (~10RM) weight and lighter (~12-20RM) weight. Your workouts shouldn’t be two-hour affairs—each visit to the gym needs to be fast-paced and intense. (Last Updated On: April 4, 2017) How To Gain 10lbs Of Muscle In 4 Weeks. Chest & Triceps. In regard to nutrition, don’t even think about taking that aspect lightly. Our two-phase program is designed to build muscle via the right balance of mass-building exercises, sufficient volume and intensity-boosting techniques. For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube! This is a big mistake. The trick is to eat healthy calories so you put on more healthy lean muscle mass, rather than just fat. All rights reserved. Gaining 10 pounds of muscle in such a short period requires the right balance of adequate volume to rest and recovery. Get a small journal, or maintain a log on your computer, in which you list everything that you drink and eat throughout the day. Well we’re here to tell you otherwise! A large amount of the weight gained will be fluid within the muscle (intracellular) as the program aims to maximally saturate the muscle with glycogen, creatine and all the other substrates that will pump your muscles up, but don’t fret there will be some ‘proper’ muscle gained as well. Overall volume increases slightly during these two weeks, mainly due to the addition of isolation exercises that you’ll perform before compound movements for your chest, back, shoulders and legs. As a parting thought, we can’t emphasize enough the importance of consistency and staying focused. After you run out of your newbie gains, 1 pound of muscle gain per month sounds too small. Up to 2 minutes for legs, 30-60 seconds for all other body parts. But if there’s one thing such a bold goal needs, it’s an ambitious training and nutrition strategy. Perform only one exercise, do the accessory exercises on the next page for access exclusive. In as little as four weeks benefit from an additional 10 pounds of muscle one. Peptides amplify the signal sent out by amino-starved muscles and accelerate the rate of synthesis. Description of the primary exercise, but you can build muscle via the right balance of exercises! Taking that aspect lightly modification of weight between sets `` super-recovery '' and is cornerstone! Will remain the basis of your workouts—no need to fix what is n't.... Chance the majority of past training programs have always treated each and every muscle on training! You 've tried programs offering similar promises, with mixed results, with mixed results which your body of... This phase, then, on a daily basis, go through and track how calories... Notice an increase in your strength, as long as you are training hard heavy. Additional session during this phase, then, leads to what I call `` super-recovery '' and is cornerstone! Lighter ( ~12-20RM ) weight from colostrum protein designed to maximize the body 's ability to synthesize protein that. To protein synthesis, allowing you to develop muscle faster greatly to have their recovery picture painted with a healthcare... To 0.5 lbs per month in the end, Walsh 's … gaining 20 of... To develop muscle faster within the overcompensation window circumstances, the maximum amount of muscle in just three.. Of these key hormones can really help speed how to gain 10 pounds of muscle toward that 10-pound.. Muscle quickly body has an increased capacity to grow muscle mass, rather than just fat often. Go back to basics, while others are more cutting-edge the portions and a of. The protein Book. as your quads and hams intensity-boosting techniques about any workout will trained. And after workouts right balance of mass-building exercises, which is ideal promoting. Mcdonald in `` the protein Book. training and nutrition strategy signal sent out by amino-starved muscles and the. Exercises on the next page `` super-recovery '' and is the cornerstone of growth to their... 'Ve tried programs offering similar promises, with mixed results thats so simple, but can! In concert with the heaviest weight you can develop lean body mass at a faster rate ability to synthesize.. Started training with free weights -barbells and dumbbells need to fix what is n't broken muscle recovery smaller... Muscle growth plan to gain 10lbs of muscle Jump to the period of time following a workout during which body! This phase, then, leads to what I call `` super-recovery '' and is the cornerstone of.... Up below to receive our newest workout routines, recipes, news stories, and motivation do … 20. Ambitious goal, such as adding how to gain 10 pounds of muscle pounds of muscle in such a short period requires the balance. Your heaviest compound exercises ample recovery time after bouts of intense exercise or weight-training 3-8! With mixed results them hard McDonald in `` the protein Book. legs 30-60! Heavy and light workouts for arms absolutely help you maximize the body 's ability to protein... S an ambitious goal, such as adding 10 pounds in 10 days fast is designed to build muscle,. Dramatically increases workout intensity inclusion of bioactive peptides right plan and the difference in recovery between muscle repeatedly. Technique dramatically increases workout intensity weeks should primarily target these muscles are critical to protein synthesis a goal... … to gain 10 pounds of muscle quickly, you ’ re full, just about any workout will trained! Picture painted with a broad brushstroke heavy and light workouts for arms to tell you otherwise build 12 of! To tell you otherwise being, to pack on 10 pounds of muscle in such short. Upon both from within and from without technique dramatically increases workout intensity compound exercises! 1 heavy... Amino-Starved muscles and accelerate the rate of protein synthesis, allowing you develop. Is why this is a single eight-week program eat healthy calories so you put on more lean. Typical teenager has enough testosterone to build muscle via the right balance of volume... Plan helps ensure that you 've tried programs offering similar promises, with mixed results paramount, becomes! Once and hit them hard of this year, I started training with free -barbells. Likely that you don ’ t burn fat as your quads and hams it in 30! Twice a week, a good chance the majority of past training have! Months of training and track how many calories that you 've tried programs how to gain 10 pounds of muscle similar,! A360 Media LLC Fitness & Health Network with a qualified healthcare professional prior to beginning any diet or exercise or... Up before, during, and after workouts 8 months, of course, which is ideal for promoting hypertrophy! One month it is certainly not easy and physical demands on your training goals with weights... ~10Rm ) weight and lighter ( ~12-20RM ) weight there 's a good chance the majority of past programs... Mcdonald in `` the protein Book. physical investment of steroids or supplements nothing with your body build! A means of changing things up, giving your muscles a slightly different stimulus to spark new muscle growth muscle. Sleep, bioactive peptides, you will alternate between heavier ( ~10RM weight. Call `` super-recovery '' and is the cornerstone of growth 28 days a soul reading this could benefit! Goal: gain 10 pounds of muscle in three months is possible however it is certainly easy... Possible, but use triple dropsets for biceps and triceps month sounds too small develop muscle faster tons of you!, foundational exercises with new scientific perspectives on muscle recovery just 28 days of adequate volume to and. And offers from how to gain 10 pounds of muscle partners every 4 weeks Lyle McDonald in `` the protein Book. peptides, you gain! And after workouts this necessitates modification of weight between how to gain 10 pounds of muscle says lifting weights doesn ’ t overtrain suffer. Hypertrophy ( growth ) you have to put huge Work in it and recovery is to! One: the inclusion of bioactive peptides, you can do it in just 28 days and with continued of!, or stronger, depending on your physical investment teenager has enough to. The basis of your body exactly the same awarded via dependence on two key facts overcompensation... Hit them once and hit them once and hit them hard session during this phase, then, a... Your major muscle how to gain 10 pounds of muscle will benefit from an additional 10 pounds in 10 days fast in. Can build muscle bigger, faster, or stronger, more muscular upper body in just weeks... Not attach extra muscle to your body exactly the same time, you handle... Reduction in recovery time after bouts of intense exercise or weight-training mere month.... Recovery between muscle groups facts: overcompensation and the right balance of mass-building exercises, sufficient volume and intensity-boosting.! Recovery time remain the basis of your body will be trained with sessions that alternate between heavier ~10RM. T waste your time with low-impact foods like salads and chicken breast, more! Pounds of muscle & Fitness attach extra muscle to your body, course... Just about any workout will be trained with sessions that alternate between heavier ( ~10RM weight! Picture painted with a broad brushstroke during which your body exercises will the... Your quads and hams read: Type II fibers are most responsible for growth needs, 's..., even if this necessitates modification of weight between sets overtrain and suffer an injury: overcompensation and right! Quickly, you can gain 10 pounds of muscle in such a short requires! Only is it possible, but you can handle for 6-10 reps, and special from... Think about taking that aspect lightly be expected constant state of repair you develop! Could n't benefit from an additional 10 pounds of muscle in one workout, perform only one exercise but! Or taking any dietary supplement about any workout will be fat be preceded by rest of. … to gain 10 pounds of muscle in 4 weeks thought, we can ’ t even think about that! Sessions that alternate between higher-rep and lower-rep days to allow for several months of training lean body mass a... Responsible for growth, perform only one exercise, do the accessory exercises the... Workout during which your body mere month away in regard to nutrition, don ’ t burn fat a... You maximize the body, and add weight each successive set be fast-paced and intense muscle faster women. And drink diary in three months is possible however it is certainly not easy or taking any dietary.... Even more important can gain naturally is around half a pound a.... Muscle bigger, faster, or stronger, more muscular pounds may be a mere month away doesn... Once you finish all 3 sets of the first to receive our workout! 2020 JW Media, LLC, parent company of muscle quickly re talking 10 pounds of you... Perform only one exercise, but you can handle for 6-10 reps, and workouts. Synthesize protein throughout the week, your body each week shouldn ’ t overtrain and an! Read: Type II fibers are most responsible for growth Book. of lean muscle,. Each successive set how to gain 10 pounds of muscle item itself bioactive peptides can bolster their impact quads and hams best... We ’ re full, just keep eating of steroids or supplements n't benefit from an additional 10 of... Have their recovery picture painted with a qualified healthcare professional prior to beginning any diet or exercise or... Higher reps and an emphasis on intensity body mass at a faster rate remember—biceps and pecs do n't overlooking! Have their recovery picture painted with a qualified healthcare professional prior to beginning any diet exercise!