The Basic Muscle Gain Program – Mesocycle 1 – Strength Phase

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The Basic Muscle Gain Program – Mesocycle 1 – Strength Phase 2016-10-16T16:41:17+00:00

The Basic Muscle Gain Program

Mesocycle 1 – Strength Phase (Full Body)

Written by Joachim Bartoll, 2013-2015
This first part of The Basic Muscle Gain Program is free for all. You need to be a Silver- or Gold Member to access part 2 to 5.

 

The Basic Muscle Gain Program is a scientific sound and proven muscle building training program spanning over 5 mesocycles for a total of 20 weeks. The first two mesocycles (first 8 weeks) are strength specific and will prepare you for the three following mesocycles of hypertrophy specific training. With that being said, the strength phase will induce a lot of new muscle growth, especially if you’re not used to strength-work in the 5 to 1 repetition range.
The strength phase will also increase the efficiency of your central nervous system, which will increase your capacity to recruit fast twitch muscle fibers. This will make the following hypertrophy specific phase even more efficient for building muscle mass.

This 20-week training program was developed after the success with my book The Maximum Muscle Guide. This Bodybuilding program was tested by more than 50 people and finalized as a blueprint for beginners and intermediates in 2013. That is, it was used as a base for certain clients and then individualized. This program is now being released to subscribers/members of The Classic Muscle Newsletter. The first mesocycle is free for anyone, including non-subscribers.

Program Protocol

This is mesocycle 1 of the The Basic Muscle Gain Program, or if you prefer, training block 1. A mesocycle (or training block) consists of several microcycles. These microcycles are usually referred to as a “training week” and can be anything from 5 to 10 days. For the sake of convenience and guaranteed recovery, the microcycles in this program are 7 days long. The mesocycles are structured to progressively increase training volume over the course of the mesocycle while maintaining intensity levels. It’s important that you do your best to generate as much force as you can during every repetition. This means that you try to accelerate the load as much as possible through the full range of motion, no matter how much weight is on the bar. This goes beyond being just explosive, you need to treat every rep as a max-rep. This intention to always generate maximum force and power will further enhance the activation and development of your central nervous system (and let you recruit more muscle fibers). Never bounce at the bottom of a movement and always lower the weight slow and under full control. The eccentric part of the movement should take somewhere between 2 to 3 seconds. Don’t waste energy or mental focus on counting seconds or lowering the weight extremely slow. Simply lower it under control and make sure you feel your muscles working against the load.
Please note that during the strength phase all your energy and focus should be on multi-joint movements and to get as strong as possible in the following eight weeks. Because of this, there is no direct arm or ab work. They will get enough stimulus from the structural lifts such as rows, presses, the squat and the deadlift.

Example of program structure

Week 1/Microcycle 1

Week 2/Microcycle 2

Week 3/Microcycle 3

Week 4/Microcycle 4

Monday: Full Body
Wednesday: Full Body
Friday: Full Body

Monday: Full Body
Wednesday: Full Body
Friday: Full Body

Monday: Full Body
Wednesday: Full Body
Friday: Full Body

Monday: Full Body
Thursday: Full Body

5 reps per set

3 reps per set

5, 3, 1 (Max out)

12-15 reps per set

Week 1: only the final set on each exercise should feel heavy. No sets should be taken to failure.
Week 2: only the final set on each exercise should feel heavy. No sets should be taken to failure.
Week 3: the final set with 1 repetition should be as close to your max as possible.
Week 4: 12-15 reps per set, stop 2 to 3 reps before failure. Recovery week.

Download the full Training Program

The Basic Muscle Gain Program – Mesocycle 1 – Strength Phase (Full Body) (Adobe PDF, 139 kB)

All training programs published on CMN are fully explained, highly detailed and printable.