Strength Training – High-Volume Mass Building (3 Days)

About the plan

6-week strength training plan with a single, declared goal: adding body mass. There are three sessions a week of very high volume — five sets of five reps on the barbell lifts, one hundred pull-up reps on Monday, one hundred dip reps on Friday and one set of twenty squat reps with the load you would use for ten. That set of twenty is the heart of the plan and the part that demands the most: it lasts several minutes and ends in breathing distress before it ends in muscle failure. Progression is simple because the cycle is short: add load whenever the final set to failure goes past seven reps. Week 4 is moderate to absorb the first three, and week 6 closes with fewer reps and more load. Two warnings that are part of the method: the plan only works with a real, consistent calorie surplus, and six weeks is the limit — after it comes a normal-volume strength block, not a repeat of this one.