Training for mass is very simple and does not require a high sports preparedness rights. It is enough only general physical preparation.
The training program for mass requires exercise with a weight that you can lift 6-9 times. It is this approach to training that will lead to an increase in muscle strength and will make maximum emphasis on the growth of their mass.
Although it’s also a good option for mass gain, there will be 8-12 repetitions in the approach, but this is for someone like that, so you need to try 6-9 reps and 8-12 to determine what your muscles will respond to better.
If you do less repetition, the emphasis will be, to a greater extent, on increasing the strength indicators, rather than the volume of muscles, but if the number of repetitions is more than 12, then the emphasis will shift from the increase in muscle mass to the development of muscle endurance. Therefore, during the training for mass and strength, it is important to stay in the gap 6-9 times (8-12), no more and no less.