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) |
---
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 |
---
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
- Macronutrient Ratios
- Carbs: ~3–5 g/kg (to fuel workouts).
- Fats: 0.8–1.0 g/kg (essential fatty acids).
- Meal Timing
- Post-workout: carbs + protein within 30 min to aid recovery.
- Hydration
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.
---
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. |
---
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.
---
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.
