No doubt gaining weight is a tough task but it is not impossible. Many people work hard to gain weight. With an aim to gain weight they practice many exercise and diet plans. The basic rule for gaining weight is to lift hard with high volume and eat a lot. If you also want to gain 10 pounds in 4-week then there is workout regime which helps you to achieve. This four-week-long training involves intensity techniques, lots of rest and heavy to moderate weight lift. Moreover, in this workout, you will be training each body part one day per week. (Also read: What are the reasons to gain weight again after you already lost it once)
Here is workout regime to gain 10 pounds in 4 weeks
Weeks 1-2: Heavy hitter
In the first two weeks of workout regime, you have to lift heavy with mass-building compound exercises. The abs and calves reps fall in 6-8 and those are used to doing sets of 8-12 this means going heavier than normal. In the first week of workout, there are very few isolated exercises for chest, back, shoulders and legs because the emphasis is on moving as much weight as possible to add strength and size.
The volume in this workout is not excessive. You have to practice 11 sets for large muscles groups and train each body part once in a week. You need sufficient recovery time if you want pack tons of mass. (Also read: What Are The Important Rules For Weight Gain)
Doing endless sets in each workout can put you in a catabolic (muscle-wasting) state. The catabolic state of the lean tissue is broken down, not built up. Gaining 10 pounds of muscle in such a short period requires the right balance of adequate volume to rest and recovery.
The four-day pair of large body parts such as chest, back, shoulders and quads with one or two smaller muscle groups like triceps, biceps, calves and abs in each workout. This also helps you to that feel fresh when doing your heaviest compound exercises.
Week 3-4: intensity boost
During the second half of the workout routine is all about maximizing the size with higher reps while focusing on the intensity. The repetition from 10 -12 for most exercise is ideal for promoting muscle growth. During this time you will also perform compound movements for your chest, back, shoulder and legs.
During the second phase, you should continue to employ a four-day split, but body parts are paired differently like chest and back are trained on the same day (Day 1), as are biceps and triceps (Day 4). Each workout includes drop sets to increase intensity. Keep in mind to avoid overtraining and muscle catabolism. The results should be worth every drop of sweat. (Also read: How To Avoid Gaining Weight During Winters)