How to Gain 10 Pounds in 14 Days

If you want to pack on up to 10 pounds of lean mass in a matter of weeks, naturally, then read on.  I'm about to explain exactly how this can be achieved...

I'll be the first to admit that 10 pounds of mass in only two weeks isn't easy, but it is attainable with some hard work.  It won't all be muscle mass, but at the same time, there should be little fat gained if you follow all of the steps I outline.

Now let's be honest...  For most people starting a mass gain program the goal is simple:  Gain as much lean body mass as possible - as quickly as possible.  Unfortunately, there is a lot of conflicting information out there that can make it a much more difficult task than it really is. 

So what we are going to do here is keep things simple and get back to basics to make this work.

In this article I'm going to outline the exact steps you need to take to pack on up to 10 pounds of mass in only 14 days.  There is nothing complicated here, it's all simple stuff.  You just have to follow each step.

Before you get too far in to this article, I think it's important to understand that if you can't fully commit to every step outlined below, you won't see significant results. If this is the case, you are better off waiting, and beginning this program when you know you can give it 100% of your focus.  

Now let's take a look at what it takes to gain 10 pounds of mass in two weeks... 

Before You Begin

This is the easiest part of the program!  Take a few days off from training to make sure that your muscles are fully recovered from any previous workouts.   

Eat nutritious, healthy foods for these three days, avoiding any empty calories.  Absolutely no junk food.  Try eating a little less than you normally do.  Not way less, just a little less than you are used to.  Also try to limit your carbohydrate intake (I'll explain why in step 1).

Step 1:  Force Feed Yourself Every Day

Now it's show time!  You're probably getting tired of hearing "eat more food", but increasing your caloric intake plays such an important role in a weight gain program that it can't be stressed enough.

Eating more food will help you gain mass by creating an anabolic environment within your body, and providing your body with the extra calories it needs to rebuild and repair muscles.

Now it's time to take eating more food to the next level.  You can't just eat every few hours like traditional muscle building programs suggest.  You have to force feed yourself, and literally eat all day long.  Snack on nuts, fruit and shakes in between your main meals. 

Make sure you are never hungry. 

Bump up your caloric intake by at least 100 - 1500 calories per day, depending on your body type.  Ectomorphs (AKA hardgainers) usually need to consume more calories than other body types.

Step 2:  Use Bodybuilding Supplements

In order to gain almost a quarter of a pound of mass per day over a 14 day period, you are going to need all of the help you can get.  This is where bodybuilding supplements come in to play. 

Here are the supplements you will need:

1)  Whey protein Powder - Your body needs high quality protein that is packed with muscle building amino acids.  Whey protein fits the bill perfectly because it is easy to digest and is loaded with BCAA's.

2)  Creatine - Helps maximize your strength and minimize recovery time between sets. 

3)  Glutamine - Aids in muscle recovery and minimizes protein breakdown.

4)  EFA Oils - Responsible for proper metabolic function and cellular health.

5)  Multivitamin & mineral supplement - Helps minimize free radical damage and are used by the body for thousands of things.

Step 3:  Go Easy on the Abs

I'm not suggesting that you completely neglect your six pack, but worry too much about your abdominals for the 14 days while you are on this program.  Training them once per week will do the trick for the time being. 

The reason it's important to limit abdominal exercises is because training the abdominals is very taxing for the central nervous system.  We need to preserve as much of the nervous systems energy as possible in order to get the most out of the larger compound exercises like dead-lifts and chin-ups.

Step 4:   Live Like a Sloth

Sloths are notorious for moving extremely slowly and being very inactive.  Essentially all they do is eat and sleep.  Now it's time for you to live the life of a sloth for the next two weeks!

Other than your weight training workouts, try to avoid any activities that will burn excess calories.  Be as inactive as possible!  Your body needs to conserve every single calorie it can to help you build mass.

Step 5:  Get Your ZZZ's

Aim for a minimum of 9 - 10 hours of sleep every single night.  If you can get an afternoon nap in on top of you nightly sleep, that's a bonus.  Your body will use this time to build tissue, so you can't ever get too much.

Step 6:   Pump Iron

This isn't some miracle program, so obviously you have to weight train hard to pack on the pounds.  There are plenty of programs that will work here.  The key is to keep things simple, and focus on compound exercises so that we target as many muscle as possible.

Here is a good example of a 4 day training split that will work.  If you prefer a 3 day, or even a 5 day split that can work also, as long as the primary focus is on exercises like squats, bench presses and lat pull downs / rows.

Remember to focus on form!  Aim for 8-10 repetitions with an explosive concentric movement (1 second), and a slow and controlled eccentric movement (3-4 seconds).

Keep workouts under 40 minutes, train hard, and get out of the gym! 

Putting it All Together

There you have it.  Follow these tips, and I am confident that you will be able to build about 10 pounds of mass in a matter of weeks.  It worked for me, and there  is no reason why it won't work for you if you make a full commitment.

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