Visit us on Google, leave a review or get a map of our location

Sprint Speed - Agility - Explosive Power - Strength - Sports Performance - Elite Fitness

Recent Updates

  1. Sprint Coaching

    May 23, 18 06:14 AM

    Sokudo Training offers Sydney sprint coaching services, and strength & conditioning in the Merrylands, Granville, Parramatta and Guildford area....

    Read More

  2. Sprint Training

    Apr 30, 18 06:41 AM

    Sprint training is a form of training applicable across a large range of domains for both the individual and the athlete....

    Read More

  3. Sokudo Training Challenges

    Apr 25, 18 08:20 AM

    Welcome to the Sokudo Training Challenges section. Here you will find benchmark challenges and fitness tests based on the Sokudo Training methods....

    Read More

Muscle Gain Program

The following muscle gain program is designed around some simple yet effective principles. Here they are…

Periodization: You must have heard of periodization before. Basically it is breaking your training into periods or cycles to avoid burn-out and continue gaining without plateaus.

Greasing the Neuromuscular Groove: This is simple, you need to be consistent and frequent in your training efforts. This creates a neuromuscular groove that causes your body to be able to exert more force. Higher force production means greater output, which translates to larger muscles.

Functionality: I don't like the term "functional" but it's one that people understand. The goal here overall is to build useful muscle. It’s not just gaining muscle for the sake of gaining muscle. This is NOT a bodybuilding program. So this muscle gain program focuses on functional movements and functional workloads. Optimally in bodybuilding circles you would aim for 10-12 reps per set and complete each set to failure or near failure. We’re not going to do this. Why? Because although it might be a great way to increase muscle size, it’s not going to increase functional strength along with it, which is the major goal (or should be). This program is about gaining muscle for the purposes of performance.

Being a muscle gain program based on functionality the idea is to build as much relative strength as possible along with the muscle mass. For this reason we will not push beyond 10 reps very often. There is a load of hogwash on the internet about periodization. A lot of it comes from bodybuilding mags. These mags are written by heavy steroid users. The guys are huge and no matter what training they do they will grow large muscles and recover quickly. Some of the popular stuff on periodization states that you need to work a muscle to fatigue to hit all the fibres. Or you may have heard that you need to alternate stimulation of slow twitch and fast muscle fibres. Forget all that you have heard in that regard.

Because this is about functional muscle gain, I believe that the training needs to reflect the athlete’s needs. Forget about trying to recruit all the fibres including slow twitch within each set. Forget alternating between really high reps and really low reps. Forget going to failure. Any athlete needing to gain muscle is obviously not involved in endurance sports. So it’s safe to say that along with muscle gain your needs are more geared towards strength, speed and power. This program will preserve that and enhance it. There is no need to focus on development of endurance muscles if they are not required functionality in your chosen endeavour.

There it is in black and white. 

This program will come in three phases, each phase should be cycled and repeated throughout the year, while occasionally varying the exercises used. The phases will each last eight weeks, so in total you will hit each phase twice per year.

Follow this program to the letter without comparing it to Flex magazine or what Jay Cutler is currently doing. I guarantee that you will see noticeable gains very quickly without hitting plateaus.

Progressive Overload

Progressive overload is one thing I can’t stress enough. Unless you’re placing increasing demands on a muscle you will not be gaining strength or mass. You need to slowly, carefully and intelligently increase the load you are using for all exercises. This is a MUST!


So what kind of intensity are you going to use? In many programs you will operate on percentages of your one-rep max. This is difficult to calculate and keep calculating throughout  the program as it moves up. You will be doing things more simply. You will work on perception. Lets say you are doing 5 reps in a set. You're not going to complete failure, but you are training at a high intensity. You will choose a weight that you could probably only just squeeze out 7 reps with. Use a similar scale for all rep ranges. When it comes time to do a max lift for a single rep then you are lifting the absolute maximum amount you can lift.

Phase One

Phase one is governed exclusively by two goals: first of all skill acquisition. Do not skip the skills part, it will allow for greater gains down the track. Don’t be in a rush. Secondly maximum strength. In order to stress a muscle adequately to gain serious muscle mass you must have a high level of max strength. This will form the basis for later gains in mass.

One thing you need to understand is that phase one will not be a period of serious mass gain. You are simply setting up a foundation off which you will be able to launch yourself in radical mass gains. It’s all about using the body’s natural hormones and neuromuscular adaptation potential.

Workout One

Back Squat 5 x 5

Bench press 5 x 5

Overhead press 5 x 5

Rest two minutes between sets. It’s that simple. If you find yourself getting too close to muscular failure than back it off a little.

Workout Two

Dead-lift 5 x 5

Weighted pull-up/chin-up 5 x 5 (if you can't do more than 5 with just body weight then body weight is all you will use until you can)

Wide-grip bent over row 5 x 5

Rest two minutes between sets. 

There are only two workouts required. Follow a pattern of four days on and two days off continuously. Ensure you’re always fresh for a workout. If any of the muscles you intend to work are still too sore of fatigued then given them a rest day.

Phase Two

Phase two is a transitional period. Here you will gain muscle mass while still working on max strength. You will begin to see some decent mass gain while at the same time increasing maximum lifts. It is in phase three that you will focus entirely on mass gain. Be patient, this is an efficient way to gain serious muscle.

Workout One

Back squat 3 x 3  then 1 x 8

Bench press 3 x 3  then 1 x 8

Overhead press 4 x 6

Rest two minutes between sets. 

Workout Two

Dead-lift 3 x 3 then 1 x 8

Weighted pull-up/chin-up 3 x 3 then 1 x 8

Wide grip bent over row 4 x 6

Rest two minutes between sets. 

Do phase two of the program as prescribed above for four weeks. After week four do the following two workouts in the previously stated structure of four on and two off.

Workout One

Back squat 2 x 3 then 2 x 10

Bench press 2 x 3 then 2 x 8

Overhead press 4 x 8

Rest two minutes between sets. 

Workout Two

Dead-lift 2 x 3 then 2 x 10

Weighted pull-up/chin-up 2 x 3 then 2 x 10

Bent over row 4 x 8

Rest two minutes between sets. 

Phase Three

Phase three is reserved for serious mass. After completing the first two phases properly you are now well equipped to place the muscles under considerable enough load to gain a lot of new muscle.

Workout One

Back squat 3 x 10

Bench press 3 x 10

Overhead press 3 x 10

Rest 1.5 minutes between sets. 

Workout Two

Dead-lift 3 x 10

Weighted pull-up/chin-up 3 x 10

Bent over row 3 x 8

Rest 1.5 minutes between sets. 

Feel free to add a few extras, but only sparingly. Don't be tempted to do 40 sets of barbell curls and don't be tempted to throw in a bunch of extra volume. When I say add I mean small additions like a few sets of direct arm work or a small amount of isolation work to target areas that may be lagging.

You may occasionally want to swap a few exercises that slightly change the movement pattern. Instead of back squats you can do front squats or even single leg squats. Instead of dead-lifts you might occasionally want to alternate between high rack pulls and deficit dead-lifts. For bench maybe weighted push-ups. For overhead press you can use dumbells, kettlebells or do handstand push-ups instead. However keep it basic. Always revert back to the basic chosen movements.

Return to our home page from Muscle Gain Program.

Sydney Sprint Coach Blog
The Sydney Sprint Coach blog will keep you up to date with all changes made to subscribe now to keep yourself updated.
Sokudo Training System
The Sokudo Training system is a complete system of sprint training and high performance...
Sprint Workouts - Sprinting WOD
The sprint workouts section is designed not as a complete training program in itself, but as a section providing sprint workouts...
Sokudo Training Challenges
Welcome to the Sokudo Training Challenges section. Here you will find benchmark challenges and fitness tests based on the Sokudo Training methods....
Contact Sokudo Training
Contact Sokudo Training: Join Us Or Ask A Question
Sprint Training
Sprint training is a form of training applicable across a large range of domains for both the individual and the athlete....
Strength Training Hub
Welcome to the Sprint Ninja Strength Training Hub. The aim here is to give people an in-depth, working knowledge of strength and how to obtain it....
Sport and Exercise Science Articles
Welcome to the sport and exercise science articles section. Here you will find articles and information that explains the science behind fitness and performance training, how the body works....
Sport and Athletic Conditioning Articles
Welcome to the sport and athletic conditioning articles section. Here you will find articles pertaining to specific sports and athletic events....
Nutritional Guidelines
Nutritional guidelines are a confusing topic for most people. There is so much contradictory information available online....
Early childhood physical development
Early childhood physical development is just as important as childhood mental and psychological development...
Weight Loss Articles
Welcome to the weight loss articles section. Here you will find articles and information specifically targeted at weight loss/fat loss....
General Fitness Articles
Welcome to the general fitness articles section. Here you will find articles and information that applies to fitness as a whole but does not fall into other categories....
Power Training
Power training is often a very confused and confusing component of training, for both the general public and among coaches/trainers. ..
Psychology of Speed
The psychology of speed, an often underestimated aspect of the development of sprinting speed...
Ideal Fitness Program
The ideal fitness program is something people have been searching for ever since we discovered that regular and planned training can change the....
Training Objectives
This is a comprehensive set of guidelines, training objectives and an overall plan to be applied to all training programs...
Ten Components of Fitness
The ten components of fitness are the aspects of physical development that UNLEASHED Training aims to facilitate. Most programmes focus on only one or a small number of these fitness components...
Definition of Fitness
The definition of fitness is so difficult to pin down. I have searched for a definition for years, ever since I first started my studies in fitness, strength and conditioning. I have witnessed...
Art of Movement
The art of movement is something you will see discussed in many texts, in one way or another. This is a concept that was visited, studied and developed hundreds and even thousands of years ago...
Body Weight Exercises
The following is a list of body weight exercises used by Unleashed Training as part of the Evolve fitness program. This page includes just simple text descriptions of each exercise...
Body Weight Workouts
Welcome to the UNLEASHED body weight workouts. Here you will find workouts of all kinds in a mostly randomised manner....
Minimalist Fitness Programs
Minimalist fitness programs are simplified fitness programs that can be used for total development of one or more components of fitness. ..
Military Fitness Articles
Welcome to the military fitness articles section. Here you will find articles and information that applies to military fitness....

Muscle gain program, Muscle gain program, Muscle gain program, Muscle gain program, Muscle gain program.