By Dan Trink, C.S.C.S. Men’s Fitness
Note from the Editor: Mike Simone
Each month, MensFitness.com will select one trainer and a four week training program of their choice. Each week you’ll receive the training protocol for that week. This month, Dan Trink, C.S.C.S, owner of TrinkFitness.com and Director of Personal Training Operations at Peak Performance NYC provides a 4 week program for packing on mass.
This is week 4 of 4. Are you behind on the program? Get caught up…
MONDAY: LEGS
EXERCISE SETS REPS TEMPO REST
A Barbell Back Squat 3 15 4-0-1-0 75 sec
B1 Lying Hamstring Curl 2 15 4-0-1-0 60 sec
B2 Walking Lunge 2 15/s 3-0-1-0 60 sec
C1 Leg Extensions 2 15 3-0-1-1 60 sec
C2 Seated Calf Raise 2 15/s 4-1-1-0 60 sec
TUESDAY: CHEST AND BACK
EXERCISE SETS REPS TEMPO REST
A Barbell Bench Press 3 15 4-0-1-0 75 sec
B1 Single Arm Bent-Over Row 2 15 3-0-1-0 60 sec
B2 Incline DB Bench Press 2 15 3-0-1-0 60 sec
C1 Narrow-Grip Lat Pull Down * 2 15 3-0-1-1 60 sec
C2 Parallel Cable Chest Flye 2 15 3-0-1-1 60 sec
* Use shoulder-width overhand grip
WEDNESDAY – OFF
THURSDAY: LEGS
EXERCISE SETS REPS TEMPO REST
A Sumo Deadlift 3 15 2-0-1-0 75 sec
B1 DB Step Ups 2 15/s 3-1-1-0 60 sec
B2 Leg Press 2 15 3-1-1-0 60 sec
C1 Back Extensions * 2 15 3-1-1-0 60 sec
C2 Standing Calf Raises 2 15 3-1-1-0 60 sec
* Add weight if necessary
FRIDAY: SHOULDERS AND ARMS
EXERCISE SETS REPS TEMPO REST
A Military Press 3 15 3-0-1-0 75 sec
B1 EZ Bar Preacher Curl 2 15 3-1-1-0 60 sec
B2 Barbell Floor Press 2 15 3-1-1-0 60 sec
C1 Decline DB Tricep Extensions 2 15 3-0-1-1 60 sec
C2 EZ-Bar Drag Curl 2 15 3-0-1-1 60 sec
SATURDAY & SUNDAY: OFF
Special Program Notes
> We’re are going to utilize a body-part split, training 4 times per week. This will allow us to get in the volume that we are looking for while still allowing enough time for recovery.
> We are going to start the week with a leg day followed by a chest and back day.
> After a day of rest we will hit another leg day (utilizing different exercises) and cap the week off with an arms and shoulders day (so you can get your pre-weekend pump going!).
> The weekend days are off days. In the excitement to reach your goals, please do not add extra work on your off days – recovery is very important.
> Why two leg-sessions per week? Easy, legs are usually get short-changed when it comes to most guy’s training. We are going to make sure that doesn’t happen here. Plus, leg training causes a significant anabolic hormonal response which will help you get the overall gains you are looking for.
Understanding Rest and Tempo
When training for hypertrophy paying attention to both tempo and rest periods is critical. You will notice that tempo is written as a 4 digit prescription such as 4-1-1-0.
> The first number describes the eccentric or lowering phase of the lift. So, it should take 4 seconds to lower a bar or weight.
> The second number is any pause at the bottom position.
> The third number is how long it should take you to lift the weight.
> The fourth number is any pause that you would use at the top.
It is very easy to rush through your lifts but accurately following the tempo prescriptions will ensure that you are achieving the proper time under tension required to get the mass building results you are looking for.
Keep an eye on your watch or download a good rest period timer on your phone to ensure you are resting the proper amount.
Source: http://www.mensfitness.com/training/…-week-4?page=2
