Training plan for the volume phase | Training top 1/5
Author: Hi, I'm Radim and in this video we're going to talk about the basics of scooping training. The bulking phase is the period that is focused on building muscle mass. It's a process where you subject your muscles to a load that is large enough to cause damage to the muscle fibers. The damaged muscle fiber then regenerates and becomes stronger and bigger! If you're interested in our previous training plans, you can check them out HERE for inspiration.
In order to successfully recruit muscle, you need to follow a few basic principles:
- You need to train at a high enough intensity - you will train with a weight that is heavy for you, but that you can lift properly.-
- You must exercise with a high enough frequency - you should exercise your muscles at least twice a week.
- You need to eat enough calories - you try to eat far more calories than you burn.
This workout plan is inspired by Kai Green's workout plan. It is a combination of effective volume/strength training top/bottom along with push/pull/legs. It's simple, we'll train five times a week and the workout should fit into an hour and a half. We have two days a week to rest and recover. How you divide the days is up to you.The training plan should last at least twelve weeks and gradually try to increase the load by at least a little bit.
Training plan for upper body:
| Exercise | Series | Repetition | Pause |
| Bench Press | 5 | 5 | 60 sec |
| Axis pull-ups in front of the body | 5 | 5 | 60 sec |
| Axis shoulder presses in standing | 3 | 12 | 60 sec |
| Peck Deck | 3 | 12 | 0 sec |
| Pull-ups on the pulley | 3 | 12 | 0 sec |
| Pulling down the upper leg | 3 | 12 | 60 sec |
| Bicep lifts on incline bench | 3 | 20 | 0 sec |
| Overhead pulldowns on triceps | 3 | 20 | 0 sec |
| One-arm chin-ups | 3 | 20 | 60 sec |
* if the exercise is marked with a pause "0 sec", it means that the exercise is in the superseries
Recommended dosage of products by volume:
PRE-WORKOUT
- 100% New Pumper - Pumper is an effective pre-workout that you should definitely try if you really want to get the most out of your workout!!! The dose is 19g before training. Only on the training day.
POST-WORKOUT
- New 100% Whey Protein - we use whey protein to increase the protein in meals such as various pink porridges or even in yoghurt or cottage cheese!! The dose should contain 2 scoops (40g) in the mentioned meals or according to the daily protein intake.
-
New 100% Cluster Dextrin - This highly effective carbohydrate has conquered the world of sports nutrition and now you can buy it here in our branded packaging! It provides 48.8g of premium, gradual-release carbohydrate in a single 50g serving. Mix with New 100% Whey Protein.
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