A) Training Style: My training style is the same both Off-season and pre-contest. I believe in using heavier poundages in super strict form. Super strict form means visualizing the muscle that you want to attack, and controlling the weight through both the concentric phase (upward portion of the movement) and the eccentric phase (downward portion of the movement) of the exercise. My exercise cadence is in a 3:3 format, which simply means 3 seconds to lower the weight, and 3 seconds to bring the weight back to it's original starting point. Don't be an "egolifter" because you should be interested in physical development, and not on the amount of weight that you can lift. I always train with my partner, who assists me in performing my desired number of repetitions which may include forced reps, partials, and negatives.
B) Sets & Reps:
Off-Season:
In the off-season, I train with considerably heavier poundages and in a lower rep range. I also perform less sets per bodypart. My workouts consist of primarily basic exercises with progressively heavier workloads. I perform each major bodypart once per week. For larger bodyparts, (chest, back, and legs) I perform about 12 sets (not including warm-ups) And stay in the 6-10 rep range. For smaller bodyparts, (shoulders, arms, and calves) I perform 6-9 sets (not including warm-ups) and stay In the 6-10 rep range per set.
Pre-Contest:
Pre-Contest my training varies considerably in comparison to my Off-Season mass building program. While I still perform basic exercises, my focus is primarily on separation and muscular detail. I incorporate a lot of machine exercises, as well as cables and more shaping movements to enhance the overall quality of my physique. I also add more cardiovascular exercise about 1-2 hrs. daily, 5-6 days per week. In addition, my sets are higher during the pre-contest phase and my rep range is also higher during this time.16 wks. out, I train on a 2 on- 1 off system, as opposed to training 5 days per week during the off-season. Here's my routine:
Day 1: am: 1 hr. Cardio, abs
Day 2: am: 1 hr. Cardio, calves
Day 3: am: 1 hr. Cardio
Day 4: am: 1 hr. Cardio, abs
Day 5: am: 1 hr. Cardio, abs
Day 6; am: 1 hr. Cardio
Day 7: Repeat Cycle
Moreover, for larger bodyparts (chest, back, and legs) I perform 16-20 sets (not including warm-ups) with my reps ranging anywhere from 12-20 reps. For smaller bodyparts, (shoulders, arms, and calves) I perform 12-15 sets (not including warm-ups) again my reps ranging from 12-20.
Here's my Off-Season trining routine:
Monday: Quads, hamstrings, abs
Tuesday: Chest, calves
Wednesday: Off
Thursday: Back, abs
Friday: Shoulders, traps, calves
Saturday: Biceps, triceps, forearms
Sunday: Off
Cardio: 2-3 x's a week for 30 minutes
C) Cardio:
Off-Season: performed 2-3 x's per week at 30 minutes a session. This is to ensure that I keep my metabolism efficient, so as to not put on excess bodyfat and most importantly to maintain cardiovascular health.
Pre-Contest:
Starting 16 wks. out, I perform 1 hr. of cardio daily. And working my way up to 2 hrs. daily, split up into 2-1 hr. sessions. Cardio is integral during the pre-contest phase, because it helps you to achieve that ultra-ripped & shredded look onstage, along with of course a high protein/low carb diet. A bodybuilder can't reach their peak physical condition without religiously doing cardio throughout the pre-contest phase of their training.
D) Stretching:
Stretching both off-season & pre-contest is performed for 10-15 minutes before exercise and 10-15 minutes after exercise. The reasons for stretching before and after exercise are: A)before exercise it helps blood to circulate into the joints, tendons, ligaments, etc. which in turn will elevate tissue temperature making the muscles more pliable thus avoiding any injuries such as pulls or tears, and B)after exercise because stretching also aids in the cool down process and helps remove lactic acid buildup in your muscles, which in turn will minimize DOMS (Delayed Onset Muscle Soreness).
E) Recuperation:
Recuperation is very important both off-season & pre-contest because if your body doesn't get enough restit will not be able to recover properly, which will lead to a tired & overtrained body. I suggest getting between 8-10 hrs. of sleep a night as well as a 1 hr. nap in the afternoon, if possible. This will ensure that your body is well rested and ready to tackle any task that's placed in front of you. In addition, overtraining has a lot to do with recuperation, so avoid it like the plague! I suggest training no more than 2-3 consecutive days before taking a day off. Also, remember to train for muscle growth and not muscle annihilation.What this means is you want to stimulate the muscle to grow and not overtrain to the point where you bring your progress to a screeching halt. Don't spend endless hours in the gym performing a ridiculous number of sets, because it will lead you to become severely overtrained, discouraged, and wanting to give up training altogether.
Remember: "SOMETIMES LESS IS MORE"