4 Weeks To Mass With Dan Trink Week Two - AnabolicMinds.com
    • 4 Weeks To Mass With Dan Trink Week Two


      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.

      * Last week we introduced the first week of the program.

      WEEK TWO

      MONDAY: LEGS

      EXERCISE SETS REPS TEMPO REST
      A Barbell Front Squat * 4 8 4-0-1-0 90 sec
      B1 Lying Hamstring Curl 3 10 4-0-1-0 60 sec
      B2 DB Step Ups 3 10 3-0-1-0 60 sec
      C1 Leg Extensions 3 10 3-0-1-1 45 sec
      C2 Alternating Forward Lunge 3 10 3-1-1-0 45 sec
      D Descending Squat Ladder ** 1 10-1 2-0-1-0 -

      * Perform a rest-pause for the 4th set of this exercise. Upon failure, rack the bar, rest 15 seconds and perform 2-3 more repetitions.

      ** Using 80% of your 10 RM squat weight, perform 10 back squats, rest 60 seconds, perform 9 back squats, rest 60 seconds, perform 8 back squats - continue this pattern all the way to 1 rep.
      TUESDAY: CHEST AND BACK

      EXERCISE SETS REPS TEMPO REST
      A Barbell Incline Bench Press * 4 8 4-0-1-0 90 sec
      B1 Chin up/Lat Pull Down 3 10 3-0-1-0 60 sec
      B2 Flat Dumbbell Bench Press 3 10 3-0-1-0 60 sec
      C1 Standing Single Arm Cable Row 3 10 3-0-1-1 45 sec
      C2 Low-to-High Cable Chest Flye 3 10 3-0-1-1 45 sec
      D Bench Drop ** 1 AMRAP 2-0-1-0 -

      * Perform a rest-pause for the 4th set of this exercise. Upon failure, rack the bar, rest 15 seconds and perform 2-3 more repetitions.

      ** Load the flat barbell bench press with your 5RM using only 25lb. plates. Perform as many reps as possible until technical failure. Remove 25lb. from each side and continue. Repeat until you're just pressing the bar. [Lighter lifters may replace the 25lb. plates with 10lb. plates.]

      WEDNESDAY - OFF

      THURSDAY: LEGS

      EXERCISE SETS REPS TEMPO REST
      A Deadlift * 4 8 2-0-1-0 90 sec
      B1 Dumbbell Split Squat 3 12 3-0-1-0 60 sec
      B2 Seated Good Morning 3 10 3-0-1-0 60 sec
      C1 Single Leg Romanian Deadlift 3 10 3-0-1-0 45 sec
      C2 Seated Calf Raise * 3 10 3-0-1-0 45 sec
      D Sprints 4 45 yards AFAP 120 sec

      * Perform a rest-pause for the 4th set of this exercise. Upon failure, rack the bar, rest 15 seconds and perform 2-3 more repetitions.

      FRIDAY: SHOULERS AND ARMS

      EXERCISE SETS REPS TEMPO REST
      A High Pull * 4 8 2-0-1-0 90 sec
      B1 Seated Overhead Press 3 10 3-0-1-0 60 sec
      B2 Incline Dumbbell Hammer Curl 3 10 3-0-1-0 60 sec
      C1 Decline EZ-Bar Tricep Extensions 3 10 3-0-1-1 45 sec
      C2 Chest-Supported Dumbbell Reverse Flye 3 10 3-0-1-1 45 sec
      D Run-The-Rack Curls 4 10 2-0-1-0 -

      * Perform a rest-pause for the 4th set of this exercise. Upon failure, rack the bar, rest 15 seconds and perform 2-3 more repetitions.

      ** Grab a set of dumbbells that will allow you to perform 10 bicep curls. After you're completed, drop the weight by 30% and complete 10 reps. Repeat this pattern for 4 sets.

      SATURDAY & SUNDAY: OFF

      Come back to MensFitness.com next week for Week 3 of 4.

      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-2?page=2