: , . , , , , , .. .
. , (, ), , (, , , ) . .
(/ , , , ) , . (10 2 8 3 ), . ( ). , , , Westside barbell Elite Fitness.
, . , . : 3-5 5 ( ), 12-15 ( ). , . , () (generic bulking program) .
, . : 3-5 , 8-10 10-15 . Ultimate Diet 2.0 , (, , - power,tension, depletion) , . , , , . , , , .
, , , . , , , .
Periodization for Bodybuilders: Part 2 by Lyle McDonald
. - : . " " . .