STRENGTH TRAINING FOR MUSCLE GAIN

About this plan

Stuck in a rut? This is one of the main problems regularly experienced by gym-goers. Usually, in the first year (even the second), we tend to see gains regularly. However, after this period, the rate of gains becomes limited, as if hitting a wall. This workout will help you break through that wall. Ready? This strength training aims to move heavier weight ranges in lower repetitions than we are used to in hypertrophy training. Rest periods between sets should be longer (150 seconds - minimum recommended), and although you may feel that the number of sets and repetitions is low, remember that the goal is to move more weight as the weeks go by. It is recommended to perform this training for up to 7 weeks followed by an eighth deload week (using 50% of the weight lifted). Each week you will try to progress by moving 5% more of your RM from the previous week. Now, let's train!