MUSCLE GAIN: TARGETED TRAINING FOR MORE MUSCLE MASS

Structured Training for Greater Muscle Growth

The foundation for targeted muscle growth and continuous progress. This effective muscle-building concept was developed by the Drachensang Academy to create focused training stimuli and support the body in building new muscle mass. By combining controlled exercises, appropriate weights, and a suitable number of sets and repetitions, the muscles are challenged effectively. With regular training and gradual progression, you can improve your performance and build more muscle mass step by step.

**MUSCLE GAIN – 3-DAY SPLIT FOR STRUCTURED TRAINING VOLUME**

**Day 1 – Chest & Triceps: Strength Training**

* Barbell Bench Press: **4 sets × 8–12 repetitions**
* Incline Dumbbell Press: **3 sets × 8–12 repetitions**
* Dumbbell Flyes: **3 sets × 10–12 repetitions**
* Dips: **3 sets × 8–12 repetitions**
* Cable Triceps Pushdowns: **3 sets × 10–12 repetitions**

**Day 2 – Back & Biceps: Targeted Strength Training**

* Conventional Deadlifts: **4 sets × 6–10 repetitions**
* Pull-Ups: **4 sets × 8–12 repetitions**
* Barbell Rows: **3 sets × 8–12 repetitions**
* Lat Pulldowns: **3 sets × 10–12 repetitions**
* Barbell Curls: **3 sets × 10–12 repetitions**

**Day 3 – Legs & Shoulders: Strength Training**

* Barbell Squats: **4 sets × 8–12 repetitions**
* Leg Press: **3 sets × 10–12 repetitions**
* Walking Lunges: **3 sets × 10 repetitions per leg**
* Standing Military Press: **4 sets × 8–12 repetitions**
* Dumbbell Lateral Raises: **3 sets × 12–15 repetitions**

**ACADEMY GUIDELINES FOR EFFECTIVE MUSCLE GROWTH**

* Before each demanding workout, complete a **5–10 minute warm-up** to prepare your muscles and joints for training.
* Apply **progressive overload** by gradually increasing the weight or repetitions when you can perform the current workload with good technique.
* A daily protein intake of around **1.6–2.2 g per kg of body weight** can support muscle growth and recovery, depending on individual needs and overall diet.
* Aim for approximately **7–9 hours of quality sleep** each night to support recovery and training performance.
* Focus on controlled movements and good technique rather than simply lifting heavier weights.
* Allow sufficient recovery between training sessions so your body can adapt to the training load.

**Build Muscle with Consistent Progress**

Effective muscle building requires more than simply increasing training volume. A combination of structured workouts, progressive overload, balanced nutrition and sufficient recovery provides a strong foundation for long-term muscle development.

**Drachensang Academy – Training, Fitness & Knowledge for Your Progress**