About
Advanced Guide To Anabolic Cycles
How to Build a Muscle‑Mass Program (Age 35‑45, 180 cm, 80 kg)
(Evidence‑based, practical, ready to implement)
Goal Key Metric Target
Maximize lean‑body‑mass gain Lean mass ↑ / Fat ↓ +1–2 kg lean in 12 wk; <5 % body fat
Maintain strength 1‑RM squat/power‑clean ≤0.75 × BW (≈60 kg)
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1. Training Prescription
A. Frequency & Volume
Day Exercise Sets Reps Load
Mon – Lower Body Back squat 4 6–8 65‑75 % 1‑RM
Romanian deadlift 3 8–10 60‑70 % 1‑RM
Walking lunges 2 12 each leg bodyweight or light dumbbells
Tue – Upper Body Bench press 4 6–8 65‑75 % 1‑RM
Bent‑over rows 3 8–10 60‑70 % 1‑RM
Overhead triceps extension 2 12 light weight
Thu – Lower Body Back squats 4 6–8 65‑75 % 1‑RM
Romanian deadlifts 3 8–10 60‑70 % 1‑RM
Calf raises 2 12 bodyweight
Fri – Upper Body Push‑ups 2 12 bodyweight
Bent‑over rows 2 12 light weight
Progression: Every week increase the load by ~2–5 kg (or add one more repetition) while keeping form correct.
Rest: 60–90 s between sets, longer (2–3 min) for compound lifts if needed.
How to know when you’re ready to go heavier
Cue What it means
You can finish all sets with the last few reps still good form and a slight "stretch" in the muscle Enough strength, ready to add weight
Your heart rate is below 60 % of max during warm‑up but rises above that during the main set Good conditioning, you’re handling load well
You can’t do the full range of motion (e.g., barbell deadlift, back squat) with the current weight Time to increase or adjust form
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Practical Example
Day Exercise Sets × Reps Weight RPE
Mon Back Squat 4×6 70 % 1RM 7
Tue Bench Press 3×8 60 % 1RM 6
Wed Deadlift 2×5 80 % 1RM 8
Thu Overhead Press 4×10 50 % 1RM 5
Fri Bent‑Over Row 3×12 55 % 1RM 6
Key Takeaways
Progressive overload is essential; increase weight or volume gradually.
Use a mix of rep ranges: low reps for strength, higher reps for hypertrophy and endurance.
Rest adequately (2–5 minutes between heavy sets) to maximize performance.
Track everything—sets, reps, weights—to identify trends and adjust training plans.
4. Nutrition & Supplements
Core Principles
Caloric Surplus for Muscle Growth
- Aim for ~250–500 kcal above maintenance (~15–20% surplus). Adjust based on progress.
Macronutrient Ratios
- Protein: 1.6–2.2 g/kg body weight per day (e.g., 80 g at 50 kg).
- Carbs: ~3–5 g/kg (to fuel workouts).
- Fats: 0.8–1.0 g/kg (essential fatty acids).
Meal Timing
- Pre-workout: carb + protein (~20–30 min before).
- Post-workout: carbs + protein within 30 min to aid recovery.
Hydration
- Aim for ~1.5–2 L/day, adjust based on sweat rate.
Recommended Supplements
Supplement Rationale Suggested Dosage (per day)
Whey Protein Rapid digestibility; high leucine content triggers muscle protein synthesis. 0.8–1 g/kg body weight; split into pre- and post-workout meals.
Creatine Monohydrate Enhances phosphocreatine stores, improves power output, supports higher training volume. 3–5 g/day (no loading phase needed for this age group).
Branched‑Chain Amino Acids (BCAAs) May reduce muscle soreness and support recovery during high‑intensity sessions. 5–10 g before or after workouts.
Omega‑3 Fatty Acids Supports inflammation resolution, may aid joint health and recovery. 1–2 g EPA/DHA daily.
Vitamin D3 & Calcium Essential for bone density and muscular function; ensure adequate intake. Follow pediatric recommendations (e.g., 600 IU/day vitamin D).
> Note: All supplementation should be discussed with a healthcare provider or registered dietitian before initiation, especially in adolescents.
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7. Practical Implementation
Goal Action Plan
Strength & Power 3–4 sessions/week of periodized resistance training (progressive overload).
Hypertrophy Focus on moderate to high volume (3–5 sets per exercise, 8–12 reps), rest 60–90 s.
Cardiovascular Fitness 2–3 aerobic sessions/week (running, cycling, HIIT) lasting 20–40 min.
Flexibility & Mobility Daily dynamic warm‑ups before training; static stretching or yoga post‑training.
Nutrition Calorie surplus (~250–500 kcal/day), protein 1.6–2.0 g/kg, balanced macros, adequate hydration.
Recovery Sleep ≥7–8 h/night, active recovery days, consider foam rolling and massage.
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References
American College of Sports Medicine. Position Stand: Nutrition for Strength Training. 2019.
Jäger R, et al. Nutritional Recommendations for Muscle Hypertrophy and Strength Gains in Athletes. J Int Soc Sports Nutr. 2020;17:12.
Cameron JL, et al. The Role of Protein Intake on Resistance‑Training–Induced Muscle Hypertrophy. Curr Sports Med Rep. 2019;18(6):233‑239.
Schoenfeld BJ. The mechanisms of muscle hypertrophy and their application to resistance training. J Strength Cond Res. 2010;24(10):2857‑2872.
Tesch PA, et al. Influence of protein supplementation on strength and power performance. Eur J Appl Physiol. 2003;90:107‑112.
(Full bibliography available upon request.)
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Prepared by:
Dr. Name, Ph.D. – Exercise Physiologist & Strength Coach
Institution / Affiliation
Contact Information
\*Data and calculations are estimates; actual performance may vary based on training history, nutrition, recovery status, and other individual factors.
Gender: Female