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How to gain 25 kg of muscle per year

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How to gain 25 kg of muscle per year |

A letter came from our e-mail box (see in the Contacts section) from a certain Roman who offers a rather interesting program. The author of the letter said that he works as a trainer in the same simulator in Nikolaev, and according to the program below, he always trains typical hardcore ectomorphs. He writes that his personal coaching record by this method is 25 kg of weight in 1 year: a 22-year-old guy came to the gym having 60 kg of his own weight with an increase of 180 cm, and after a year of training his weight was 85 kg.

So, the program sent by Roman is designed for 10 weeks. At its end, the author recommends a week or two to rest (this is a prerequisite), and then, if the methodology turned out to be effective, start all over again.

The program is interesting in that it combines the reduced and voluminous type of training. Therefore, it can be regarded as a suitable option for volume training for hard gains and as an excellent short training option for athletes who are easily gaining weight..

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The program consists of two classes in a weekly cycle.

Description of the first lesson (for 8 weeks):

every week try to increase the weight of the burden at least by the smallest possible value. In a single training session, the weight of the weights in sets does not change. Exercises are not carried out to the limit - there should be a reserve of 1-2 times.

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Description of the second lesson (for 8 weeks):

the weight of the weights does not change each week - the goal is to increase the number of repetitions from lesson to lesson by 1 time. It is necessary to choose a weight of weight that is difficult to perform in the given number of repetitions at the first training session, while the exercises are not performed to the full limit - there must be a reserve of strength for 1 more time.

Weeks 9 and 10 are final, they differ from the previous ones in their methodology. However, the guidelines for choosing weights and exercises are similar..

Next, we present a table in which all the details of the program are described (for more convenient viewing, we recommend opening the table image in a separate window).

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