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


      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.

      This is week 4 of 4. Are you behind on the program? Get caught up...

      MONDAY: LEGS

      EXERCISE SETS REPS TEMPO REST
      A Barbell Back Squat 3 15 4-0-1-0 75 sec
      B1 Lying Hamstring Curl 2 15 4-0-1-0 60 sec
      B2 Walking Lunge 2 15/s 3-0-1-0 60 sec
      C1 Leg Extensions 2 15 3-0-1-1 60 sec
      C2 Seated Calf Raise 2 15/s 4-1-1-0 60 sec

      TUESDAY: CHEST AND BACK

      EXERCISE SETS REPS TEMPO REST
      A Barbell Bench Press 3 15 4-0-1-0 75 sec
      B1 Single Arm Bent-Over Row 2 15 3-0-1-0 60 sec
      B2 Incline DB Bench Press 2 15 3-0-1-0 60 sec
      C1 Narrow-Grip Lat Pull Down * 2 15 3-0-1-1 60 sec
      C2 Parallel Cable Chest Flye 2 15 3-0-1-1 60 sec
      * Use shoulder-width overhand grip

      WEDNESDAY - OFF

      THURSDAY: LEGS

      EXERCISE SETS REPS TEMPO REST
      A Sumo Deadlift 3 15 2-0-1-0 75 sec
      B1 DB Step Ups 2 15/s 3-1-1-0 60 sec
      B2 Leg Press 2 15 3-1-1-0 60 sec
      C1 Back Extensions * 2 15 3-1-1-0 60 sec
      C2 Standing Calf Raises 2 15 3-1-1-0 60 sec
      * Add weight if necessary

      FRIDAY: SHOULDERS AND ARMS

      EXERCISE SETS REPS TEMPO REST
      A Military Press 3 15 3-0-1-0 75 sec
      B1 EZ Bar Preacher Curl 2 15 3-1-1-0 60 sec
      B2 Barbell Floor Press 2 15 3-1-1-0 60 sec
      C1 Decline DB Tricep Extensions 2 15 3-0-1-1 60 sec
      C2 EZ-Bar Drag Curl 2 15 3-0-1-1 60 sec

      SATURDAY & SUNDAY: OFF

      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-4?page=2
      Comments 1 Comment
      1. JD261985's Avatar
        JD261985 -
        I love rest tempo. Using a 2-1-2-0 at the moment but I've gone higher. Love the 3-2-1-0 tempo on deep squats