By Dan Trink, C.S.C.S.
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.
You’re a guy who gets it. You understand why it’s important to get stronger. You value improving your mobility and movement patterns.
There’s no shame in wanting to add slabs of body armor to your frame. And even in today’s functional-crazed fitness world, there’s plenty of justification for adding a nice thick layer of muscle onto your skeleton (try telling an offensive lineman that carrying extra mass isn’t ‘functional’ for his sport). Luckily, my like-minded friend, we are here to help.
Over the next four weeks we are going to lay out a mass-building training program that will set you on the path to bigger pecs, massive quads and mountainous traps so high they’ll be covered in snow year-round. We’re going to use every trick in the mass building playbook, including undulating the sets and reps from week to week, the use of specialty techniques such as drop sets, rest-pause and slow negatives and brutal finishers that will have you wincing and cursing the name of Schwarenegger every time you walk down a flight of stairs.
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.
WEEK ONE
MONDAY: LEGS
EXERCISE SETS REPS TEMPO REST
A Barbell Back Squat 4 10 4-0-1-0 90 sec
B1 DB Walking Lunge 3 12 3-0-1-0 60 sec
B2 DB Step Ups 3 12 3-0-1-0 60 sec
C1 Leg Extensions * 3 12 3-0-1-1 45 sec
C2 DB Romanian Deadlifts * 3 12 3-1-1-0 45 sec
D Leg Press ** 1 2 min 2-0-1-0 –
* Perform a single drop set on the last set of these exercises. After getting all the reps in the last set, rest 10-15 seconds, drop the weight by 30% and get as many more reps as possible.
** Load a leg press with approx. 60% of your 1 RM. Set a timer for 2 minutes and try to get as many reps as possible. Really push yourself to get the maximum number of reps.
TUESDAY: CHEST AND BACK
EXERCISE SETS REPS TEMPO REST
A Barbell Bench Press 4 10 4-0-1-0 90 sec
B1 Single Arm DB Row 3 12 3-0-1-0 60 sec
B2 Single Arm Incline DB Bench Press 3 12 3-0-1-0 60 sec
C1 Seated Cable Row ** 3 12 3-0-1-1 45 sec
C2 Cable Chest Flye ** 3 12 3-0-1-0 45 sec
D Push Ups *** 1 50 2-0-1-0 –
* Perform the single arm version of the Incline DB Bench Press by pressing both dumbbells to the top position and lower them one-at-a-time in alternating fashion. Continue to alternate until you get 12 reps for each arm.
** Perform a single drop set on the last set of these exercises. After getting all the reps in the lsat set, rest 10-15 seconds, drop the weight by 30% and get as many more reps as possible.
*** Perform using as little intra-set rest as possible.
WEDNESDAY – OFF
THURSDAY: LEGS
EXERCISE SETS REPS TEMPO REST
A Sumo Deadlift 4 10 4-0-1-0 90 sec
B1 Alternating Step Back Lunge 3 12 3-0-1-0 60 sec
B2 Single-Leg Romanian Dealift 3 12 3-0-1-0 60 sec
C1 Lying Hamstring Curl * 3 12 4-0-1-0 45 sec
C2 Seated Calf Raise * 3 12 3-0-1-0 45 sec
D Barbell Back Squat ** 1 20 2-0-1-0 –
* Perform a single drop set on the last set of these exercises. After getting all the reps in the lsat set, rest 10-15 seconds, drop the weight by 30% and get as many more reps as possible.
** Perform one set of 20 Back Squats using a weight that’s your usual 10 RM. You have to pause between reps.
FRIDAY: SHOULERS AND ARMS
EXERCISE SETS REPS TEMPO REST
A Barbell Military Press 4 10 3-0-1-0 90 sec
B1 EZ-Bar Preacher Curl 3 12 4-0-1-0 60 sec
B2 Dips 3 12 3-0-1-0 60 sec
C1 Single-Arm Cable Lateral Raise ** 3 12 3-0-1-1 45 sec
C2 Standing Hammer Curls ** 3 12 3-0-1-1 45 sec
D Shoulder Tri-Set ** 1 15 2-0-1-0 –
* Perform a single drop set on the last set of these exercises. After getting all the reps in the lsat set, rest 10-15 seconds, drop the weight by 30% and get as many more reps as possible.
** Grab a set of light dumbbells (between 10-20 lbs). Perform a set of 15 lateral raises. Once completed, immediately complete a set of 15 front raises. Do not rest and complete a set of 15 overhead presses. Take intra-set rest as needed.
SATURDAY & SUNDAY: OFF
Source: http://www.mensfitness.com/training/…re-mass-week-1
