• 4 Weeks To Mass With Dan Trink Week Three


      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.

      WEEK THREE

      MONDAY: LEGS

      EXERCISE SETS REPS TEMPO REST
      A Barbell Back Squat * 5 6 * 4-0-1-0 120 sec
      B1 Leg Press ** 4 8 4-0-1-0 75 sec
      B2 DB Step Ups 4 8/s 3-0-1-0 75 sec
      C1 Leg Extensions 3 8 3-0-1-1 60 sec
      C2 Single Leg Hamstring Curl 3 8/s 4-1-1-0 60 sec
      D Prisoner Jump Squats *** 1 50 2-0-x-0 -
      * After the last set rest 2 minutes. Add 10-20% more to the bar and perform a negative-only by lowering the bar to the safety pins which should be set to the bottom position of your squat depth. [Do not complete the lifting portion of the movement] Rerack the bar and repeat for 1 more negative-only rep. Keep in mind, this is an advanced movement and should only be performed by individuals with a solid base of training knowledge and experience.
      ** Perform with feet low and narrow on the platform.
      *** Place your hands about your head and lower yourself into a squat position, then explosively jump off the floor. Rest as needed, but the goal is to complete as many reps as possible with as little rest as possible.

      TUESDAY: CHEST AND BACK

      EXERCISE SETS REPS TEMPO REST
      A Barbell Low Incline Bench Press * 5 6 4-0-1-0 120 sec
      B1 Bent-Over Supinating DB Row ** 4 8 3-0-1-0 75 sec
      B2 Decline DB Bench Press 4 8 3-0-1-0 75 sec
      C1 Wide Grip Lat Pull Down 3 8 3-0-1-1 60 sec
      C2 High-to-Low Cable Chest Flye 3 8 3-0-1-1 60 sec
      D Inverted Row *** 1 50 2-0-1-0 -
      * Perform a double drop set during your first set of this exercise. After your last rep of your last (5th) set, set down the bar and remove 20-30% of the load. Perform an additional 2-3 reps. Set down the bar, remove another 20% of the load, rest 15 seconds, perform another 1-2 reps.
      ** Grab a pair of dumbbells, unlock your knees and bend at the waist until your torso is nearly parallel to the floor. With your palms facing towards you, begin to row the weights up towards your rib cage. As you row, rotate your hands so that by the time you reach the top position your palms are facing away as they would be as the top of a curl. Reverse the movement on the lower portion of the movement.
      *** Rest as needed but the goal is to complete as many reps as possible with as little rest as possible.

      WEDNESDAY - OFF

      THURSDAY: LEGS

      EXERCISE SETS REPS TEMPO REST
      A Trap Bar Deadlift * 5 6 2-0-1-0 120 sec
      B1 Walking Lunge 4 8/s 3-1-1-0 75 sec
      B2 Leg Press ** 4 8 3-1-1-0 75 sec
      C1 Dumbbell Romanian Deadlift 3 8 3-1-1-0 60 sec
      C2 Donkey Calf Raise 3 8 3-1-1-0 60 sec
      D Sprints 4 100 yards AFAP 120 sec
      * Perform a double drop set during your first set of this exercise. After your last rep of your last (5th) set, set down the bar and remove 20-30% of the load. Perform an additional 2-3 reps. Set down the bar, remove another 20% of the load, rest 15 seconds, perform another 1-2 reps.
      ** Perform with feet high and wide on the platform.

      FRIDAY: SHOULERS AND ARMS

      EXERCISE SETS REPS TEMPO REST
      A Weighted Chin Up * 5 6 3-0-1-0 120 sec
      B1 Standing Arnold Press 4 8 3-0-1-0 75 sec
      B2 Barbell Floor Press 4 8 3-1-1-0 75 sec
      C1 Flat Dumbbell Tricep Extensions 3 8 3-0-1-1 60 sec
      C2 EZ-Bar 'Perfect Curl' ** 3 8 3-0-1-1 60 sec
      D Trcep Cable Press Downs *** 1 50 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 4 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/...re-mass-week-3

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