- BIG 10
BIG 10
10 - WEEK GET BIG PLAN
For the next 10 weeks, you’ll push yourself to outer limits with advanced techniques to shock your muscles into responding. You will foster the ultimate anabolic environment to speed recovery and promote growth. So, if you’re after the kind of size that makes people point and stare, let’s get started on our 10-week super mass plan
LINEAR PERIODISATION
One of the best methods for adding mass is linear periodization – cycling from high reps (15-20) and light weight. Every two weeks, you’ll increase the weight and reduce the reps, subjecting your muscles to greater stress to prevent plateaus in strength and muscle gains.
Yet, as effective as periodization is, you’ll need extra help to maximise muscle growth. This programme, divided into five two week phases, utilises each of the following key factors (which we’ll cover in depth at the beginning of each phase)
Phase 1 - The muscle pump
Phase 2 – Growth Hormone and Insulin like growth factor-1 levels (IGF-1)
Phase 3 – Testosterone levels
Phase 4 – Muscle gene stimulus
Phase 5 – Muscle damage and repair
WHY IT WORKS
Researchers compared the results of subjects who followed a linear periodization programme against those who followed a reverse linear periodization programme (starting with heavy weight and low reps and ending with light weight and high reps). After 12 weeks, the scientists concluded that linear periodization was superior – the LP group gained an average of more than double the lean muscle mass that the RLP grouped gained