Peer Review for Gain 4lbs of Muscle in 10 Days!
By: Todd Torns
Cortisol - An adrenal-cortex hormone that is active in carbohydrate and
protein metabolism. Protein is the building block of muscle. Without
efficient amounts of protein, muscle cannot be built. Carbohydrates convert
to glycogen, which gives the muscle energy. Since cortisol is active in
carbohydrate and protein metabolism, it will start to burn them off, not
letting any be absorbed my the muscles. The lack of nutrients in the muscle
will cause muscle loss, which is the last thing you want to happen as a
bodybuilder. Cortisol is created when you start to put strain on a muscle,
small amounts of cortisol start to build up, and the only way to rid the
muscle of the cortisol is to rest properly. This is why many bodybuilders
workout for 45 minutes, then rest the muscle for at least 5 days.
It is impossible to naturally hit a muscle group every other day, and
still gain mass. But according to Daniel Martin, if you follow his workout
plan, you will gain 4 pounds of muscle in just 10 days! I will warn you
right now, if you follow his workout plan, you will be lucky if you mantain
all the muscle you have before you start. Here is the workout plan that he
suggests:
DAY 1,3,5,7,9:
Workout 1
30 mins
2-3 min rest |
Thighs 4-12 reps add weight on every set.
5 sets of squats
5 sets of lunges |
| Workout 2 | Calves10-15 reps |
| 30 mins | 5 sets of standing heal raises |
| 2-3 min rest | 5 sets of standing calve raises |
| Workout 3 | Chest 6-8 reps |
| 30 mins | 5 sets of bench press |
| 2-3 min rest | 5 sets of incline dumbbell press |
| Workout 4 | ABS 10-15 reps |
| 30 mins | 5 sets of crunches |
| 2-3 min rest | 5 sets of hanging leg raises |
| Workout 5 | Triceps 4-10 reps |
| 30 mins | 5 sets of extensions |
| 2-3 min rest | 5 sets of french curls |
Workout every 2 hours
Diet: high protein, high carbs, medium fat
minimum 6,000 calories- Target is 7,000 calories
Take 2 hour breaks between each workout
You have the idea on time, breaks and sets so I'm going to keep this one
brief.
DAY 2,4,6,8,10:
Workout 1 |
Back
barbell rows
weighted chins |
| Workout 2 | Calves
seated heal raises
donkey raises |
| Workout 3 | Deltoids
military
shrugs |
| Workout 4 | ABS
roman chair
Sit-ups |
| Workout 5 | Biceps
e-z bar curls
barbell curls |
Rep ranges: endurance;8-10, strength;6-8, and power;4-6
This is way too much work for your muscles to handle (Overtraining), which
will lead to excess cortisol buildup. I am not going to tell you a workout
to do, because everybody's body is different. Some people have fast
metabolisms, some people have slow. Some people have more fast twitch muscle
fibers, some people have more slow twitch muscle fibers. What I will do is
link to ICE, which is a workout routine created by Big Cat which is based upon
finding out what your body reacts to, and using that to your advantage.
Hopefully this will steer you clear of using Daniel Martin's workout plan.
Train Hard, but more importantly, Train Smart!
-Todd Torns
Todd8544@aol.com
Recommend this article to a friend by e-mail here!
Back To Todd Torns' Main Page
Back To The Articles Main Page.
Related Articles
A Woman's Battle
Learn Commitment And What It Means To Go 'All In.'
How Your Personality Affects Your Training!
