TRAINING PROGRAM – ADVANCED
INTRODUCTION
The advanced mass training program covers the sixth to the ninth month of training. This program lasts a bit longer compared to the beginner and intermediate programs, as the strength training phase extends to four weeks, unlike the two weeks for beginners and intermediate trainees.
To continue making progress in both mass and strength, a meal of micellar casein has been added just before bedtime. Micellar casein is a slow-release protein that gradually releases amino acids into the bloodstream, ensuring building blocks for muscle growth during sleep.
Following each training phase, an example of a weight increase method is provided. By gradually increasing weights, your muscles gain mass and enhance overall body mass.
Upon completing this training program, you will have completed the journey from a beginner to an intermediate and finally an advanced exerciser. Strengthened in power and significant muscle mass, you will be ready for more advanced training programs and challenging exercise techniques.
ADVANCED TRAINING PROGRAM
You have completed six months of workout experience, and finished programs for beginners and intermediate exercisers, and now you find yourself in the advanced training program. By now, you have significantly transformed your body, gained strength, mass, and confidence, and you are ready for more serious training programs.
This is the first of the advanced training programs, so you are still following a relatively straightforward regimen. You won’t be incorporating complicated exercise techniques like drop sets or rest-pause techniques just yet. The change primarily lies in the training schedule and a gradual increase in volume.
You will be training four times a week, focusing on each muscle group once a week. Larger muscle groups are targeted with 12-15 sets, and smaller ones with 8-10 sets.
In the nutrition plan, you will receive an additional meal of micellar casein just before bedtime. Micellar casein is a slow-releasing protein that releases amino acids into the bloodstream over seven hours, providing you with the building blocks for regeneration and muscle tissue growth during sleep.
Completing the advanced exercisers’ training program will mark your journey from a beginner to an advanced exerciser. Progressing in strength and muscle development will lay the foundation for further advanced techniques and training programs as you continue your journey through this wonderful sport.
TRAINING PROGRAM – ADVANCED
Even for advanced exercisers, the training program consists of three types of workouts: endurance, hypertrophy, and strength.
After completing hypertrophy 2 from the intermediate exercisers’ program in the advanced program, we begin with endurance training. This regeneration phase aims to provide rest from the challenging workouts of hypertrophy 2 in the intermediate program and to acclimate you to the new training schedule of four sessions per week. This training phase lasts for two weeks.
Hypertrophy 1 training follows the endurance phase. We’ve incorporated more challenging exercises such as incline bench, squats, and increased working sets with eight repetitions. After these heavy sets, longer rests of ninety seconds are needed between sets. The hypertrophy 1 phase lasts for four weeks.
In strength training for advanced exercisers, you’ll perform three heavy exercises in a semi-pyramidal fashion, gradually decreasing repetitions to 4. The beginner and intermediate programs have adequately prepared you to handle this demanding training regimen. Rest periods between sets are 120 seconds, providing enough time to recover for the upcoming set. The strength training phase lasts for four weeks, unlike the beginner and intermediate programs where it only lasted two weeks.
Hypertrophy 2 is the next training phase, more demanding and challenging than hypertrophy 1. Repetitions are decreased to as low as six in the last two working sets. Heavy compound exercises with the barbell are still used. For some muscle groups, even more challenging and demanding exercises are included compared to the strength phase (for legs, you perform squats, front squats, and hack squats). Due to the demanding sets, rest periods between sets are 120 seconds. The hypertrophy 2 cycle lasts for four weeks.
Detailed plan and program for advanced body builders you can finde in our e-book download section:
