mass gain training cycling and mod compund supersetting

[modandm]

Ive been reading some articles in my spare time about different ways of training and in particular some advising mass gaining cycles -

1 week active recovery (all body workout)

3 weeks volume stress training eg 12 reps and opposing exercises (bench then pullups) then 1 min rest

4 weeks weight stress training 6-8 reps 90 secs rep then opposing exercise (as above) then 90 secs rest the repeat.

just wondering what peoples opinion is on:

1. cycling from volume to weight stress training as described

2. modified supersetting with opposing muscles (chest/back) bis tris etc

also of the stages described should one begin taking creatine at any stage insead of another - ie the 2nd volume (loading stage)?

[deeepsouth_nz]

I usually train in 6-8 week cycles and then 5 days off. Depending how Im doing I will either change my programme up or continue on if Im still progressing (although I may shorten the next cycle a little or alter subtely. I usually stay in 8-12 rep range for upper and 10-15 for lower, personally any lower and I feel Im not getting my worth despite how heavy the weights may get....

Supersetting I find works better for me with like exercises ie Incl barbell press followed by some dumbell flyes. Tried the press with chins once and didnt like as I felt the exercises were too far removed from one another even though they were similar motions reversed....

[Creatine]

I have used the opposites training after a long lay off. Work outs are short and sweet and more than enough when you haven't trained in a while. I did bench with bent over rows, shoulder presses with chins, standing barbell curls with standing tricep extensions, and did squats as single straight sets. I've only ever used it after long lay offs to get my body acclimatized to lifting again and trying to improve conditioning cos its kinda hard on the CNS if you haven't done any form of exercise in a ages lol. I have no idea what it would be like after 6 weeks or using more exercises in a body split fashion, max time I've used it for is 3 weeks. The pumps are amazing, your always stronger on the second exercise, i think due to exhaustion of antagonist, so changing order each training day is a good idea, and DOMS is not as bad either.

I agree with DSnz when it comes to cycling. If your still making progress after your planned cycle duration, i.e. increasing weights, reps or both, then keep going.

Just my experience.