in the realm of brology, shredding is for summertime, while bulking up is reserved for the fall and winter months—which means it’s time to start packing on the mass, bros. and as a competitive strongman with national titles in both lightweight classes (175 and 150 pounds), i’m always working to pile on weight after such treacherous cuts to keep getting stronger and denser. you’ll do the same as you follow the three-week program i designed. if done right, this will be the toughest program you’ve taken on in a very long time. i do have one disclaimer: in my 10 years of experience as a personal trainer and strongman, i’ve found that most guys are lucky to gain one pound of true muscle in a month. this means some of the weight you gain will come from water and, yes, a little fat—but that’s normal and totally healthy. the workout spread out on the following pages is designed for a guy who is already pretty lean, or around 8 to 10% body fat. below, i list the methods implemented to help you get monstrous in little time body-part split: arnold and the gang at gold’s were on to something.
by focusing on one muscle per week, you’re able to annihilate it with a lot of volume and then give it the subsequent week to recover (a key for growth). if you feel you can grind out more, finish your set and up the weight another five to 10 pounds. for these, ensure that you have nothing left in the tank after- ward, then rest 10 to 15 seconds and crank out another four to six reps. be sure to rest two to three minutes before starting your next rest-pause set. at the end of every workout, you’ll be tasked with performing as many reps as possible for three to five straight minutes to keep your already tired muscles under continuous tension to really spark growth. the goal is to get 50 reps. a lot of my clients can’t even grind out 20, so do what you can to finish strong. for the higher-rep accessory moves, keep your weight the same and aim to add two to five reps. nutrition: while following this program, consume one pound of protein per gram of body weight. as for the rest of your diet, split up your calories between carbs and fats however you like, but the goal is to gain two pounds per week.
this three-week program will prime your body to put on more mass than ever. so, without further ado, here’s your 21-day workout plan for building muscle quickly. dumbbell renegade row. sets: 4. reps: 10 on each arm. rest: 90 seconds between sets. dumbbell deadlift. sets: 4. reps: 8 to 10. rest: 90 seconds between sets. dumbbell farmer’s walks. sets: 4. reps: 45 seconds. rest: 90 seconds the fast 21 workout program is designed to ensure maximum fat loss while gaining lean muscle, all within 3 weeks!, muscle gain workout plan pdf, muscle gain workout plan pdf, 2 week workout plan to gain muscle, mass building workout programs, 12 week muscle building program.
workout 3: arms. this session will build bigger arms by working your biceps and triceps in antagonistic supersets bust out of your hard-gaining ways and pack on lean mass faster your 4-week plan for muscle follow these simple rules to build the most mass in the least amount of time. how to gain muscle in just a week 3. increase time under tension (aka workout volume). “many athletes think that , 30 day muscle building workout plan, muscle building workout plan for beginners, 6 week muscle building program, muscle building workout plan at home
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