I have been lurking for a few days and really like the site and a lot of the wisdom here.
I have been a bit of a wandering generality in the gym for about 8 years. My workouts are great and intense but I have never approached them with a smart outlook…meaning I don’t plan far enough down the road and cycle my workouts (strength, mass…).
I was hoping someone has a link or can help me craft a plan for the next 6 months or so.
31 yr. old male, started lifting at 23. 6’1” 152 lbs then, now (same height) about 205, roughly 12-15% body fat (ya can see my abs in the morning but they disappear by sundown). I have traditionally lifted for strength but put on mass along the way. I was up to about 215 last year and dropped back to lean up a bit and give my joints a break.
I would like to get on a long-term mass routine.
I know (now) that calls for cycling different types of workouts.
Right now I lift 5 days/week. Typically doing sets of 5-8 with 15-18 sets for larger muscle groups and 8-10 sets for bi’s or tri’s.
I would like to develop a 4 day a week program with a long term goal of adding mass (join the crowd, eh).
Can anyone recommend a cycling period (6 weeks mass, 4 weeks strength…) throughout an entire cycle and clue me in on appropriate rest times, reps, number of sets, type of movements for each phase?
Am I asking too much for my first post? Have I not given enough info.? Am I asking for the same thing that someone asked for last week?
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