T Nation

Cycle 10 Days Hypertrophy and Mass


#1

Hello CT, I want to start the 10-day cycle based for Hypertrophy and mass gain. I made a draft of a workout, do not know if it was with much volume. If you can help me.

Day 1
1.Incline bench press Ramp to 3RM
2.Incline bench press 3 x Cluster Sets 90%
3.Incline bench press 3 x HDL sets 70%

Day 2
1.Front 3RM squat ramp
2.Front squat 3 x Cluster Sets 90%
3.Back squat ramp start at 70% of no.1 and ramp 3RM
4.Back squat 3 x Cluster Sets 90%

Day 3
1.Snatch-grip high pulls Ramp to 3RM
2.Snatch-grip high pulls 3 x Cluster Sets 90%
3.Snatch-grip high pulls 3 sets HDL 70%
4.deadlift 4x5

OFF

Day 5
1.Power Clean and Push Press Ramp to 1RM
2.Power Clean and Push Press 3x3 reps 85-90% of the 1RM (5 sec. Rest between each repetition)
3.Power Clean and Push Press 10x2 reps 60% of the 1RM done in the little team the possible
4.Front squat 4x5

Day 6
1.Snatch-grip high pulls Ramp to 3RM
2.Snatch-grip high pulls 3 x Cluster Sets 90%
3.Snatch-grip high pulls 3 sets HDL 70%
4.RDL 4x5

Day 7
1.bench press Ramp to 3RM
2.bench press 3 x Cluster Sets 90%
3.bench press 3 x HDL sets 70%

Periodize:

Week 1: Ramp to 3RM, 3 cluster sets, 3 sets HDL
Week 2: Ramp to 2RM, 4 cluster sets, 2 sets HDL
Week 3: Ramp to 1RM, 5 cluster sets, 1 sets HDL
Week 4: Ramp to 1RM, HDL 3 sets, 2 sets max pump

HDL Phase
1. Accumulation
2. Intensification
3. Transformation

Each phase is 3-6 weeks long depending on how fast you adapt

Thanks CT.


#2

Strength days; you really don’t want to be adding exercises ie Day1- 4/5

Why are you using 3RM for Days 1-4: is there something stopping you going to 1RM ?

Days 5-9 should be the only days really where you are adding exercises… focus on 1 lift rather than having to consider another.

As for swapping between the 3 different phases; I would go against that.

Only swap in strength per individual layer; when it goes stagnant: then you can spend most of your time in mass/volume layer :slight_smile:

Just my views based on experience.


#3

Thanks Voluminous.

The training was only a draft. You think better not to have too much variation in the number of exercises in a 10-day cycle?

Best to focus on 4 exercises?


#4

[quote]Diegoafm wrote:
Thanks Voluminous.

The training was only a draft. You think better not to have too much variation in the number of exercises in a 10-day cycle?

Best to focus on 4 exercises?[/quote]

Yes, and without putting words in his mouth… it is CT’s view as well.

The Day 1-4 will take the wind out of your sails with the volume HDL’s - you really won’t be wanting to do more !

My sample is below; you can swap in anything you want.

I run Day 1-4

1RM Days
SGHP
Front Squat
Bench Press
Push Press

Day 5-9

3RM Days
Back Squat / RDL’s
SGHP / Floor Press
Deadlift / Lat Exercise
Bench Press / Reverse Grip Bench Press

When I’m feeling adventurous, I swap Back Squat / Deadlift into Day 1-4 and move one of them down.

The layer system is fantastic :slight_smile:


#5

Thanks !!!