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How to Gain 10lbs of Muscle in 10-12 weeks (For Beginners)   by Adrian S

Are you looking for a new fitness program that you can adapt to that will guarantee explosive rapid muscle growth within 10 to 12 weeks without using illegal substances such as pro-hormones and steroids?

In this article, I am going to explain in exact detail what you need to do to achieve this and all you are required to do is to follow these steps, step by step. I am going to cover three main components; nutrition, training, and supplements.

Second Component: Weight Training

Frequency per Week: 3

Repetitions: 5- 8 reps (Except for Abs and Back Extensions)

Rest Between Sets: 2 mins

Pace of Reps: 2 to 4 seconds per range of movement of a set

Weight Load Type: Hard and Heavy

Acronyms: BB – Barbell and DB – Dumbbell

Day 1:

Muscle Groups: Chest, Shoulders, Triceps, Abs

Exercises:

DB Bench Press – 4 sets

DB Incline Bench Press – 3 sets

DB Incline Flies – 2 sets

DB Shoulder Press – 3 sets

DB Lateral Side Raiders – 3 sets

Tricep Rope Pulldowns – 3 sets

Two Arm DB Tricep Extensions – 2 sets

Crunches – 3 sets

Air Bike – 3 sets

Day 2:

Muscle Groups: Quads, Hamstrings, Calves, Lower Back

Leg Press – 4 sets

DB Lunges – 3 sets

Straight Leg Dead Lifts – 4 sets

Hamstring Curls (Single Leg) – 3 sets

Seated Calf Raisers – 3 sets

Back Extensions (Hyperextension) – 3 sets

Day 3:

Muscle Groups: Back, Biceps, Traps, Abs

Wide Grip Lat Pull Downs – 4 sets

Close Grip Pull Downs – 3 sets

Seated Row – 3 sets

One Arm DB Row – 3 sets

EZ Bar Bicep Curls – 3 sets

DB Hammer Curls – 3 sets

Concentration Curls – 2 sets

Smith Machine Shrugs – 3 sets

Reverse Ab Crunches – 3 sets

Side Crunches – 3 sets

Third Component: Supplements

Taking potent supplements is similar to adding more torque or power to an existing car for better performance. So these supplements will help you add more “torque or power” to your training, so that you will perform better and get results quicker and effectively from your workouts.

It is ideal to invest yourself in a combo stack of supplements that will force new massive muscle growth and strength effectively. Please note, if you have any health medical limitations or taking prescription medication, please consult your physician first before use.

Alright, so the super-potent formula for explosive muscle growth is the following:

Protein Whey Powder with Amino Acids and Glutamine

+

Nitric Oxide / Creatine (Pre-Training Workout Drink)

+

Ultimate Anabolic Activator (Post-Workout Drink)

+

Multi Vitamin and Mineral Tablets

A recommended stack for beginners for maximum muscle growth is the following:

NOW – Whey Protein Isolate (Taken With Breakfast, around 4pm, and one hour after workout)

Muscletech Nano Vapor (Taken 30 minutes before workout)

MuscleTech Anabolic Halo (Taken immediately after your workout and on non-training days one serving in the morning before breakfast)

Optimum Opti-Men (taken after breakfast, lunch, and evening dinner)

Remember, follow these three components for 8 – 10 weeks and I guarantee you, your friends and people you know will wonder how you get so big and muscular in a short period of time.

Once you have successfully completed this beginners muscle gain program, move on to the intermediate level for even greater muscle building results…

Adrian S.

Personal Trainer, Bodybuilder, and Health Supplements Specialist

http://workoutsolutions.110mb.com

About the Author

Adrian is a freelance article writer and he has a passion in health and fitness. Adrian is a bodybuilder and his ambition one day is to become Mr Natural Physique in his country. He was a personal trainer for 5 years and turned many clients into reaching their fitness goals. He has had more than 10 years experience in the field of fitness and gym and has a very high order knowledge of training background. Adrian is a motivator and a charismati
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