I recently started a new bulking phase so I will show my training plan for muscle growth which will last for around 12 weeks and which will revolve around three main phases:
- Strength phase, this one will last around the first 5 weeks of the program, it will have fewer series than usual but with a higher intensity and it is based on a “chasing the log” philosophy, basically what I want to finally achieve is to have an higher amount of weight I can move to start the second phase.
- Density phase, it will start around the sixth or seventh week of the program and will last until the end of it. The plan is to add some intensity and more failure points in my sets by adding dropsets and cluster sets, starting on the last excercises in order to still improve on the weight moved in the first excercise and then in the last weeks I will add dropsets also on the first excersise if achievable.
- Volume phase, in tha last 3 to 4 weeks I will also gradually add more sets with higher reps in order to raise the intensity and eventually reach the overreaching phase, which is the last phase of a mesocycle after which I can start doing a mini-cut and then maintain to plan a new mesocycle.
If you want a post about how to manage this important part of our program write it in the comments!
This is my idea of what can be the most efficient training plan for optimising muscle growth considering all my other life commitments and things I need to do. Also do not miss my training split post where I show you how I started my strength phase.