, ( , ) (, . . ). ( , , Supertraining . )
( % 1) . , , 16- , 12-15, 10-12 8-10 6-8, 5 1 2, .
., Hypertrophy Specific Training (HST) - , 15 , 10, 8, 2 5 , 1-2 , . 2- , ( ) .
, . , Ironman 8 . ( , ) 6- , 2 , . , generic bulking routine 2 , 4-6 , . Doggcrapp (DC) 2 cruises 4-6 blasts. , .
, , Hardgainer, , HG : (full bore). HG 12-16 , , , .
(, , ) , . ( , ), ( 75-85% 1), (85% 1 ), ( 100-200 , ).
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. ( ), : - (, , ), , , (, ). , , .
, , 10-12 ( , ) ( ). , ( ), () ( ) ( , ). , , , , ( ) (). ( , ) .
, , , , . , ( ). .
: , . HST, DC, . . 8- , 52-. . , , , , .