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Training Advice for a Mass-Gaining Plan

Training for mass requires changing training plan /cycling your training is called periodization ( most common variables is to cycle is the weight you're lifting.Heavier weights yield lower numbers of reps,lighter weights ,higher reps.

Here are four phases of training plan ;

Phase 1 /

Find a weight that you can get 10 to 12 reps per set   /3 sets for 2 weeks

Phase 2/                               8 to 10 reps  per set /4sets for 2 weeks

 

Phase 3/                               6 to 8 reps per set/5 sets for 2 weeks

 

Phase 4/                                4 to 6 reps   per set / 6 sets   for 2 weeks

 

Day 1/ Chest, Triceps, Abs

Day 2/  Legs , Calves

Day 3/ off

Day 4/ Shoulders, Traps, Abs

Day 5/ Back, Biceps, Forearms

Day 6/7 off