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Advanced Bodybuilding Cycle MR Singh PDF
Advanced Bodybuilding Cycle MR Singh
The Advanced Bodybuilding Cycle by MR Singh is a comprehensive training program designed for athletes who have surpassed the beginner and intermediate stages of bodybuilding. It focuses on maximizing muscle hypertrophy, improving strength, and refining physique aesthetics through meticulously planned workouts, nutrition strategies, and recovery protocols.
Key components of the cycle include:
Periodized Training Phases – Each phase targets specific physiological adaptations, such as muscle size or neural efficiency.
Exercise Selection – A blend of compound lifts (squats, deadlifts, bench press) and isolation movements to sculpt every major muscle group.
Volume & Intensity Management – Structured sets, reps, and rest intervals that progressively overload the musculature without causing overtraining.
Nutrition Guidance – Caloric calculations, macronutrient distribution, and meal timing designed to support muscle growth while preserving lean body mass.
Recovery Strategies – Adequate sleep recommendations, active recovery routines, and mobility work to maintain performance levels.
By integrating these elements, the program offers a comprehensive framework for individuals seeking advanced hypertrophy results.
2. Structured Training Plan (12‑Week)
Week Focus Volume per Muscle Group Intensity (%1RM) Notes
1-2 Hypertrophy Base 3 sets × 10–12 reps 65–70% Emphasize form, moderate tempo (2s eccentric).
3-4 Strength‑Hypertrophy Blend 4 sets × 8–10 reps 70–75% Introduce slight pause at bottom.
5-6 Volume Surge 5 sets × 8–10 reps 68–73% Increase overall training volume by ~20%.
7-8 Intensity Focus 4 sets × 6–8 reps 75–80% Reduce rest intervals (60s).
Weekly Distribution
Day Exercise(s) Sets / Reps
Mon (Push) Bench Press, Overhead Press, Triceps Push‑down 3‑4 × 8‑12
Tue (Pull) Barbell Row, Lat Pulldown, Biceps Curl 3‑4 × 8‑12
Wed (Legs) Squat, Leg Press, Calf Raise 3‑4 × 8‑12
Thu (Push) Incline Bench, Lateral Raises, Dips 3‑4 × 8‑12
Fri (Pull) Deadlift, Seated Row, Hammer Curl 3‑4 × 6‑10
Sat/Sun Rest or light cardio —
Progressive overload: Increase weight by ~2–5 % each week when all sets can be completed with good form.
Periodization: Every 8–12 weeks cycle through a higher‑volume phase (4×10) and a lower‑volume, heavier phase (3×6), then taper for recovery.
3. Recovery & Supplementation
Component Why it matters Practical tip
Sleep 7–9 h per night restores muscle protein synthesis, hormone balance, and neural function. Set a fixed bedtime; limit screen time 1 h before bed; use blackout curtains.
Nutrition Calories + macronutrients dictate energy for training & repair. Aim ~1.6‑2.2 g protein/kg; moderate carbs (~3–5 g/kg) around workouts; healthy fats ~0.8‑1.0 g/kg.
Creatine monohydrate 5 g/day improves power output, especially for heavy lifts and short bursts. Dissolve in water or juice; can start a loading phase (20 g/d split) if desired.
Beta‑alanine 2–3 g BID helps muscle carnosine stores, reducing fatigue during high‑intensity work. Can be combined with creatine; avoid high doses that cause paresthesia (>8 g).
Protein supplement (whey) ~20–30 g post‑workout to hit daily protein target and aid recovery. Choose based on total diet protein needs.
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6. Sample Weekly Strength‑Training Program
> Designed for a beginner who wants to build overall strength while staying injury‑free.
Day Session (Duration) Focus Exercises Sets × Reps
Mon Warm‑up 5 min → Full‑body circuit Strength & mobility Squat (barbell or goblet), Bench press, Bent‑over row, Plank 3 × 8–10
Tue Rest / light walk Recovery – –
Wed Warm‑up → Upper body + core Hypertrophy, stability Overhead press, Pull‑ups (assisted), Dumbbell flyes, Side plank 3 × 10–12
Thu Rest / yoga Flexibility – –
Fri Warm‑up → Lower body + cardio Strength & endurance Squats, Lunges, Step‑ups, 30‑min jog 3 × 8–10
Sat Optional active recovery (bike, swim) or rest – – –
Sun Rest – – –
Progression: Increase weight by ~2.5 kg each week if the last set can be performed with good form and without excessive fatigue.
Periodization: Every 4–6 weeks, drop to a "deload" week (lighter weights, higher reps) or switch focus to another training style (e.g., kettlebell swings, body‑weight circuit).
5. Practical Implementation
Step What to Do Why It Matters
1. Set a realistic schedule Choose 3–4 workout days that fit your routine. Consistency beats intensity if you can’t commit to many sessions.
2. Use compound exercises first Squats, deadlifts, bench press (or their equivalents). Maximize muscle recruitment and calorie burn.
3. Add a cardio burst 10–15 min of HIIT or steady‑state on off days. Keeps heart rate up without long sessions.
4. Include mobility work Post‑workout stretching or yoga once a week. Reduces injury risk and improves recovery.
5. Track progress Log weights, reps, and how you feel. Helps keep motivation high; adjust as needed.
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3. Practical "Time‑Saving" Tips
Goal Quick Strategy
Get into shape fast 2–3× per week: 30 min resistance + 15 min cardio + 5 min stretch.
Reduce food cravings Keep protein (e.g., Greek yogurt, boiled eggs) on hand; drink water before meals.
Stay consistent Schedule workouts like appointments; set a reminder at the same time each day.
Track progress Use a simple spreadsheet or app: log weight, waist circumference, reps.
Avoid "time‑consuming" eating Cook in bulk once a week; portion out snacks to avoid overeating.
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Quick Reference for Your Schedule
Day Activity Time Notes
Mon HIIT 20 min + Core 30 min Use 4‑minute interval: 1 min high, 3 min low
Tue Walking 45 min (incl. stairs) 45 min Aim for > 10k steps
Wed Strength 15 min + Stretch 20 min Bodyweight circuit
Thu HIIT 20 min + Core 30 min Same as Mon
Fri Walking 60 min (incl. stairs) 60 min End with light jog if possible
Sat Strength 15 min + Stretch 20 min Bodyweight circuit
Sun Rest or gentle yoga 0–30 min Light activity only
Key Points to Keep in Mind
Progressive overload: Aim to increase the number of repetitions, add a set, or reduce rest time every 2–4 weeks.
Nutrition: Consuming protein within 30 minutes after training helps with muscle repair. Consider foods like Greek yogurt, cottage cheese, a protein shake, or lean meats.
Recovery: Sleep is essential for muscle growth; aim for 7–9 hours each night. Take rest days seriously to avoid overtraining.
3️⃣ The "No‑Equipment" Workout That Can Build Muscle
Below is a full-body routine you can do at home with no special equipment—just your body and some determination!
Exercise Sets Reps
Push‑ups (standard or knee) 4 12–15
Bodyweight Squats (with a chair for depth if needed) 3 15–20
Inverted Rows (under a sturdy table, pull yourself up) 3 10–12
Plank 3 Hold 30–45 s
Lunges (forward or reverse) 3 12 per leg
Glute Bridge 4 15–20
Mountain Climbers 3 30 s
Add a 10‑minute cool‑down stretch after.
If you want more challenge, increase reps, add weight (e.g., a backpack), or perform supersets.
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4️⃣ Sample 4‑Week Routine
Week Monday Wednesday Friday
1-2 Full‑Body Circuit (above) – 3 rounds Same – 3 rounds, add 5‑sec plank hold after each circuit Same – 4 rounds, add 1 min of jump rope
3 Full‑Body + 20 min HIIT (alternating 30 s work / 15 s rest) Full‑Body + 10 min core focus (planks, hollow holds) Full‑Body – 5 rounds, push yourself to 8 min of jump rope
4 Full‑Body + 25 min HIIT Full‑Body + 12 min core + 1 min sprint Full‑Body – 6 rounds, finish with 2 min of steady‑state cardio
Progressive overload: Increase reps or add small weight (e.g., a weighted vest or dumbbells) each week.
HIIT duration: Start at 15 min and increase to 25–30 min by week 4.
5.3 Sample Weekly Schedule
Day Focus Workout
Mon Full‑body + HIIT 3× (Push, Pull, Legs) + 20 min HIIT
Tue Rest or light mobility Stretch, foam roll
Wed Full‑body + HIIT Same as Mon
Thu Rest or yoga 30 min stretch
Fri Full‑body + HIIT Same as Mon
Sat Optional active recovery Brisk walk / bike 60 min
Sun Rest
Feel free to swap days around based on how you feel.
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4. Quick‑Start Plan (First 2 Weeks)
Goal: Get your body used to regular movement, learn the basic form, and start building a habit.
Week 1 – "Body‑Awareness" Phase
Day Workout
Mon Intro Session – 30 min: Warm‑up (5 min light cardio), Squat x10, Lunge x8 each leg, Push‑Up (knees) x6, Deadlift x8. Rest 60 s between sets.
Tue Rest or light walk 15–20 min.
Wed Repeat Intro Session – same as Mon.
Thu Core Focus – 20 min: Plank (30 s), Side plank each side, Bird‑Dog x10 per side, Dead Bug x8.
Fri Rest or gentle yoga/stretching.
Sat Full Body Light Circuit – 3 rounds: 10 squats, 5 push‑ups (knees if needed), 15 lunges total, 30 s plank; rest 60 s between rounds.
Sun Active Recovery – walk or bike leisurely, 45–60 min.
Week 2
Goal
Increase intensity: add more reps, shorten rests, try a new movement.
Practice proper form: slow down and focus on technique.
Schedule
Day Workout
Mon Warm‑up + Goblet Squat: 3 × 10 (moderate weight). Rest 90 s.
Tue Light cardio: 20 min brisk walk or easy jog.
Wed Bent‑over Row: 4 × 8 (row with dumbbells or barbell). Rest 60 s.
Thu Core circuit: Plank 30 s, Side plank 20 s each side, Bird dog 10 each side – repeat 3 times.
Fri Push‑up: 4 × max reps (use knees if needed). Rest 60 s.
Sat Stretching and foam rolling session (~15 min).
Sun Rest day.
> Tip: If you’re new to resistance training, start with lighter weights or body‑weight exercises for the first week of each month to let your muscles adapt.
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3️⃣ Tracking Progress
? How to Record Your Workouts
Date Exercise Sets Reps Weight (kg) Notes
2024‑05‑01 Squat 3 10 20 Felt good, can add 2 kg next time
... ... ... ... ... ...
Why? A simple table lets you see trends (e.g., weight increases, form changes) and keeps motivation high.
Tip: Use a notebook or an app like MyFitnessPal or Google Sheets.
3. What If You Missed One Day?
It’s normal to miss a workout sometimes. Don’t let it derail your progress. Here’s what you can do:
Scenario Suggested Action
You forgot the session Reschedule for later in the day or next day.
You’re too tired Reduce volume: Do 1–2 sets instead of 3–4, or cut back on weight slightly.
You’re injured Focus on mobility and light cardio; skip heavy lifting until recovery.
Quick Recovery Plan
Day 1 (Missed): Light activity – walking or gentle stretching.
Day 2 (Back to Routine): Perform the same workout but at 75% of usual weight and cut one set off.
Nutrition Tips for Strength Days
Time Suggested Intake
Pre-workout (1–2 hrs) Complex carbs + moderate protein (e.g., oatmeal with whey).
Post-workout (within 30 mins) Protein shake + simple carb (banana or rice).
Daily Total protein ≥ 1.6 g/kg body weight; maintain caloric surplus if aiming to build muscle.
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Quick Reference Cheat Sheet
Warm‑Up: 5–10 min cardio → dynamic stretches.
Progressive Overload: increase weight by ≤5 % every 2–3 weeks or add reps.
Rest Intervals:
- Strength: 2–3 min
- Hypertrophy: 60–90 s
- Power/Speed: 1–2 min
Supersets & Drop Sets: use for muscle fatigue and time‑under‑tension.
Tracking: log sets, reps, weight, perceived exertion (RPE).
Nutrition: protein ≥0.8 g/kg; carbs around training times.
Use this cheat sheet to keep your workouts structured, progressive, and efficient—no matter where you are in the gym. - https://jobstaffs.com/employer/heart-of-the-web/
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