How to gain mass. Everything strictly in cycles

Here the number of repetitions will be equal to 6. That is, we work with large weights, for a small number of repetitions, “exploding” our muscles, giving them the first impetus for growth.

In this cycle, as in the others, we train 3 times a week, every other day (Mon., Wed., Fri. or Tue., Thu., Sat.). I think this is understandable.

CYCLE 1

1 day. Back, biceps.

• Deadlift (classic or lifter) 4 to 6;
• Pull-ups 3 to 6 (if you pull up more, hang the weight)
• Rod pull to the belt 3 to 6;
• Shrugs 3 to 6;
• Lifting the biceps while standing (barbell with a straight neck) 3 to 6;
• Twisting 3-4 to the maximum.

Day 2 Chest, triceps.

• Bench press 4 to 6;
• Dumbbell bench press 3 to 6;
• Push-ups on uneven bars 3 to 6;
• French bench press 3 to 6;
• Dumbbell press from behind the head 3 to 6.

Day 3 Legs, shoulders.

• Squats 4 to 6;
• Leg press (in Hack car) 3 to 6;
• Press Arnold 3 to 8-6;
• Seated dumbbell press 3-6;
• Breeding dumbbells standing 3 to 6;
• Rise of the torso in the Roman chair 3-4 to the maximum.

We train no more than an hour (maybe a little more, but a LITTLE). We are engaged in this complex for 1 week, the next week we work with 70% of the working weights, then again a week with 100%, a week with 70% and again weeks with 100%. The percentage of working weights is written taking into account the good recovery abilities of the body. With poor or average recovery abilities, this figure drops to 60-50%. In this case, less is better than more. Let the body recuperate. The mass will not go far from the fact that you work with 50% for a week. It will only benefit. We’ve been doing this for about 2 months. Gain weight, in the amount of 10 kg. during this time it will definitely not succeed, but this is only the beginning and the first step. We are going on vacation for 2 weeks. So we will do in other cycles (and alternating the percentage of weights and rest).

Then we start again. Why go on vacation? So that your body rests, recovers and naturally grows. With fresh strength and in a state of detraining, when our body has already weaned from the loads, we work further.

CYCLE 2

Here we slightly add the number of exercises and the number of repetitions. We will do all the exercises, except for the press for 8 times.

1 day. Back, biceps.

• Deadlift (classic or lifter) 4 to 8;
• Pull-ups 3 to 8
• Thrust belt 3 to 8;
• Shrugs 3 to 8;
• Lifting the bar for biceps standing (straight neck) 3 to 8;
• Twisting 3-4 to the maximum.

Day 2 Chest, triceps.

• Bench press 4 to 8;
• Dumbbell bench press 3 to 8;
• Breeding dumbbell lying 3 to 8;
• French bench press bench press 3 to 8;
• Dumbbell press from behind the head 3 to 8.

Day 3 Legs, shoulders.

• Squats 4 to 8;
• Leg press (in Hack car) 3 to 8;
• Rise on toes while standing (in any simulator) 3 to 8;
• Bench press standing 3 to 8;
• Press Arnold 3 to 8;
• Breeding dumbbell standing 3 to 8;
• Rise of the torso in the Roman chair 3-4 to the maximum.

After that, we again go to rest, everything is as according to the scheme in the first cycle.

CYCLE 3

Here we work for more repetitions, more intensively and with lighter weights. Remember that we train no more than 60-75 minutes. The break between sets is minimal here, we train in aerobic mode (break no more than a minute, it can be less – 35-45 seconds).

1 day. Back, biceps, forearms.

• Pull-ups 3 x 12-15;
• Thrust block behind the head 3 to 12-15;
• Thrust block to the belt (sitting) 3 to 12-15;
• Lifting the bar for biceps стоя (кривой гриф) 3 по 12-15;
• Lift (barbell or dumbbell) in the Scott bench 3 to 12-15;
• Hammer 3 x 12-15;
• Twisting 3-4 to the maximum.

Day 2 Chest, triceps.

• Bench press 3 to 12-15;
• Dumbbell bench press 3 to 12-15;
• Breeding dumbbell lying 3 to 12-15;
• Pullover 3 x 12-15;
• French bench press bench press 3 to 12-15;
• Extension of the arm with dumbbells sitting 3 to 12-15.

Day 3 Legs, shoulders.

• Leg press (in Hack machine) 3 x 12-15;
• Leg extension in the simulator 3 to 12-15;
• Bending legs in the simulator 3 to 12-15;
• Rise on socks standing 3 to 15-20;
• Bench press standing 3 to 12-15;
• Cultivation of dumbbells standing 3 to 12;
• Breeding arms with dumbbells in the slope 3 to 12-15;
• Mahi dumbbells in front of you 3 to 12-15;

you can insert some exercises in the shoulder simulators that you have in the gym.

• Rise of the torso in the Roman chair 3-4 to the maximum.

After that, a comprehensive program that allows you to gain mass is completed. Rest 2 weeks, as much as possible, start training again, from the very beginning.

And of course, do not forget about nutrition and the number of calories you need. This also applies to 2 weeks of rest! During rest, we grow and need to eat well, just like during training. Without this, gaining mass will not work.