5-day advanced training plan for men

A 5-day advanced training plan for men aiming to grow muscle mass, and extra lifestyle recommendations for a better muscle development.

18.06.2020

5-day advanced training plan for men

If you’ve been training for years, but feel like you’re stuck and it would be nice to switch or try a new workout plan, or you are wondering what other options you have for improving muscle mass, we recommend the 5-day hardcore workout plan we’ve already tested and tried. Each muscle group is intensively loaded 1, up to 2 times a week. Learn more about muscle gain and what supplements you can use to support your development!

The importance of rest days

Many people make the mistake of thinking that muscle develops better if they train often and for as long as possible. However, this is not true.

Muscle growth and development occur when your body is recovering from muscle injuries caused by exercise. When you exercise with heavy weights, your muscle fibers break, and then regenerate and grow during your body is at resting state.

This is when the muscle fibers are rebuilt in a form that is ready for the heavier load. As a result, they thicken and also thicken the capillary network (which transports nutrients to your tissues); and the body also hormonally adapts to larger challenges, resulting in a gain in strength. It all happens on a day off when your body is at rest.

However, starting this process requires a high-intensity training that provides enough challenge and motivation for your body to develop. Of course, this also requires suitable nutrients, without which there is no muscle building.

Hormones are largely responsible for muscle growth and regeneration. Testosterone comes to mind for most when it comes to weight training.

Testosterone is responsible for increased protein synthesis, helps break down protein, and activates satellite cells and other anabolic, or muscle-building, hormones.

Although most testosterone is not available in free form, weight training seems to help testosterone release and also make receptors more sensitive to free testosterone. Testosterone also stimulates growth hormone responses by increasing the presence of neurotransmitters present in damaged fibers, thus helping tissue’s growth.

IGF (Insulin-like growth factor), another important hormone for muscle mass growth, regulates muscle growth by increasing protein synthesis and glucose uptake, as well as the incorporation of amino acids into muscle.

If you do not provide your body with adequate rest time and nutrients, the anabolic processes that help you build muscle will reverse and catabolic processes will begin.

The response of muscle protein metabolism to weight training takes about 24-48 hours, so the amount and quality of food consumed 24-48 hours after training is crucial for muscle growth. The worked muscle, for the recovery and building processes to begin, needs the same amount of rest. Of course, let’s not forget that muscle growth is also largely determined by gender, age, and genetics. Men have more testosterone, so they are basically able to build more muscle mass.

DON’T FORGET ABOUT THE NUTRITIONAL SUPPLEMENTS NEEDED FOR MUSCLE GROWTH AND REGENERATION!

Don’t forget about the nutritional supplements needed for muscle growth and regeneration!

The nutrients needed to increase muscle mass are not always easy to consume from solid foods in the right quality and quantity, and it is advisable to target the best times for these with supplements such as pre- and post-workout. On the other side, you don’t always have time to cook, and your job may not allow you to eat at strict times, so food supplements are the best solution for these cases too. Although it is important to highlight than fitness supplements should never replace a well balanced diet.

It is essential to have a protein-containing supplement, which can be a protein powder or a weight-gaining shake. Weight-gaining beverage powders are usually already high in both protein and carbohydrates, but you can easily make them yourself by supplementing your protein powder with, for example, a serving of unflavoured Carbox, and you can drink this mix after a workout.

BCAA and glutamine amino acid supplementation can come in handy before and during training to help your muscles regenerate as quickly as possible and reduce the amount of damaged muscle fiber. And if you feel that you haven't managed to get the maximum energy out of yourself, you can also help with a creatine course!

Vitamins and minerals are needed to maintain basic processes for proper functioning, such as digestion, muscle function, or hormone production. Other supplements recommended over the age of 30, for example, are to be found among hormone optimizers, since from this age the body's own hormone production for muscle building and anabolic processes may not be optimal, so we can help them work with plant active ingredients.

Weekly division of a 5-day weight training program

It is advisable to train the remaining muscle groups twice, separated by at least 3 days. For well-developed muscle groups, one intense workout every 5-7 days is enough!

  • Monday: Back - calves

  • Tuesday: Shoulders - abs

  • Wednesday: Legs

  • Thursday: Rest day

  • Friday: Chest - abs

  • Saturday: Biceps - triceps

  • Sunday: Rest day

5-day weight training plan

Day 1

Back

Sets

Reps

Deadlift

4

6-10

Lateral pull-down

4

8-10

Bent over barbell row

4

8-10

One arm dumbbell row

4

8-10

Calves

Sets

Reps

Standing calf raises

4

15-20

Calf press (on machine)

4

15-20

 

 

 

Day 2

Shoulders

Sets

Reps

Shoulder barbell press

4

8-10

Dumbbell high pull

4

8-10

Dumbbell lateral raises

4

10-12

Cable lateral raises

4

10-12

Machine lateral raises

4

10-12

Shrugs

4

12-14

Core

Sets

Reps

Crunches

4

20-30

Leg raises

4

20-30

 

 

 

Day 3

Legs

Sets

Reps

Barbell squats

4

6-8

Leg press

4

8-10

Lunges

4

8-10

Leg extension

4

10-12

Leg curls

4

10-12

Calves

Sets

Reps

Standing calf raises

4

15-20

Sitting calf raises

4

15-20

 

 

 

Day 4

Chest

Sets

Reps

Bench press

4

6-10

Incline dumbbell press

4

6-10

Cable chest fly

4

8-10

Pullover

4

8-10

Core

Sets

Reps

Crunches

4

20-30

Leg raises

4

20-30

 

 

 

Day 5

Biceps

Sets

Reps

Barbell bicep curls

4

8-10

Alternating bicep curls

4

8-10

Preacher curls

4

8-10

Triceps

Sets

Reps

Cable triceps push down

4

8-10

Skull crusher

4

8-10

Narrow grip bench press

4

8-10

 


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