6 weeks : GAINS PLAN for advanced lifters

*This lifting routine is for advanced lifters only.

Alternate rest days will ensure maximum strength gains which further facilitate increasing weight. The goal is to lift heavy – pick a suitable which allows no less than 5 reps and go as high as you can reaching failure.

Lifestyle and nutrition adjustments are necessary to achieve max results.

  1. protein : 1 gram per pound of body weight
  2. carbohydrate : 1 gram per pound of body weight
  3. fat : 
  • first 3 weeks : 0.6 grams per pound of weight
  • from 4th week : 0.4 grams per pound of weight

Maintain water and vegetables are needed.

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For specific adjustments send us an email.

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