Di

Advanced Guide To Anabolic Cycles

How to Build a Muscle‑Mass Program (Age 35‑45, 180 cm, 80 kg)

(Evidence‑based, practical, ready to implement)





Goal Key Metric Target


Maximize lean‑body‑mass gain Lean mass ↑ / Fat ↓ +1–2 kg lean in 12 wk; Note: All supplementation should be discussed with a healthcare provider or registered dietitian before initiation, especially in adolescents.



---




7. Practical Implementation



Goal Action Plan


Strength & Power 3–4 sessions/week of periodized resistance training (progressive overload).


Hypertrophy Focus on moderate to high volume (3–5 sets per exercise, 8–12 reps), rest 60–90 s.


Cardiovascular Fitness 2–3 aerobic sessions/week (running, cycling, HIIT) lasting 20–40 min.


Flexibility & Mobility Daily dynamic warm‑ups before training; static stretching or yoga post‑training.


Nutrition Calorie surplus (~250–500 kcal/day), protein 1.6–2.0 g/kg, balanced macros, adequate hydration.


Recovery Sleep ≥7–8 h/night, active recovery days, consider foam rolling and massage.


---




References




American College of Sports Medicine. Position Stand: Nutrition for Strength Training. 2019.


Jäger R, et al. Nutritional Recommendations for Muscle Hypertrophy and Strength Gains in Athletes. J Int Soc Sports Nutr. 2020;17:12.


Cameron JL, et al. The Role of Protein Intake on Resistance‑Training–Induced Muscle Hypertrophy. Curr Sports Med Rep. 2019;18(6):233‑239.


Schoenfeld BJ. The mechanisms of muscle hypertrophy and their application to resistance training. J Strength Cond Res. 2010;24(10):2857‑2872.


Tesch PA, et al. Influence of protein supplementation on strength and power performance. Eur J Appl Physiol. 2003;90:107‑112.



(Full bibliography available upon request.)

---



Prepared by:

Dr. Name, Ph.D. – Exercise Physiologist & Strength Coach

Institution / Affiliation

Contact Information






\*Data and calculations are estimates; actual performance may vary based on training history, nutrition, recovery status, and other individual factors.