Expert Advice > Archived Articles > Off Season Training 08/08/2010
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Off Season Training 08/08/2010
Off Season Training
Training during the off season requires planning so that you make the most of the time to grow and make improvements. Below are my goals and basic off season plan for 2010. Straight after Nationals last year I asked Mike Debenham (IFBB PRO and NZFBB judge) what I needed to do to improve. He always offers honest and positive feed-back. He suggested that I needed to increase my arm size to improve my overall look onstage. I also watched the Nationals DVD with Johannah (my better half) and decided that I really needed a whole year off to make the improvements I wanted to make in other areas too. My goals and off season plan for 2010 are: Add 4kg of muscle. Adding 4 kg of muscle will be a challenge, however, my plan to achieve this involves: - Having a protein intake of 3 grams per kilogram of lean muscle mass per day. - I want to weigh 67kg in contest shape so: 67 x 3 = 201g of protein from food and supplements. - Slightly increasing intake of unprocessed low GI carbohydrates on training days. - Keeping my good fats intake high. - Increasing amount of weight lifted in key exercises. - Train 3-4 times per week. (Listen to body-have extra recovery days if needed). - Making sure I control stress levels during the year - Getting adequate amounts of sleep - Using supplements I know work well for me like (whey, whey isolate, glutamine, nitric oxide supplements, multi mineral, magnesium, ALA and fish oil) Increase deltoid size (mainly posterior & posterior aspect of medial deltoid). - I will incorporate Rack pulls, (rack pulls are basically wide grip partial up right rows with a slight lean forward so I hit the medial and posterior aspect of the medial deltoid effectively). Rack Pull weight: Jan 2010 May 2010 Aug 2010 80 kg for 11 100 kg for 10 Goal is 110kg 10 - Will use positions of flexion- making sure I have a compound, contracted and stretch position exercise for my deltoids each workout. Increase arm size (biceps and triceps) - Have incorporated DB shoulder presses at the end of my shoulder routine. I reviewed a show of mine in 2006 where my triceps appeared a lot thicker. After checking my training diary, DB presses were the only difference. After 2 workouts I have already seen a definite improvement in my triceps. DB press weight: Jan 2010 May 2010 Aug 2010 20 kg for 20 reps 24 kg for 24 reps Goal is 28 kg for 20 reps - Have also incorporated triceps push outs (triceps pushdowns with my upper arms forward, 45 degrees from plane of torso). It allows me to use more weight with no stress on my elbow joints. I looked at my routine for biceps during 2008 and will alternate 2 bicep exercises every second workout, these are: - DB curls and spider curls (use the vertical side of the preacher curl) with Reverse curls and concentration curls. Increase back width and thickness. - Will use partial deadlifts (just below knee height) for thickness. Deadlift weight: Jan 2010 May 2010 Aug 2010 140 kg for 10 reps 180kg for 10 reps Goal is 200 kg for 10 reps - Heavy chins and pull downs for width. I will alternate these 2 exercises each workout. Heavy chins will be partials Partial chin weight: Jan 2010 May 2010 Aug 2010 20 kg kg for 10 reps 40kg for 8 reps Goal is 50kg for 8 reps Increase upper chest thickness Incline DB press weight: Jan 2010 May 2010 Aug 2010 30 kg for 10 reps 41.5 kg for 10 reps Goal is 45kg for 8 reps - Will reintroduce cable flyes so that there is constant tension on the pecs through the whole range of motion. Increase overall leg size and definition. - Leg press with high reps seems to be the key for me, as well as alternating stiff legged deadlifts and bent legged back extensions with leg curls for hamstrings. Leg press weight: Jan 2010 May 2010 Aug 2010 300 kg for 30 reps 330 kg for 20 reps Goal is 300kg for 40 reps - Partial movements for all calf movements. Although this is not a complete look at my plan for 2010 it details the key aspects that have already allowed me to make progress towards my initial goals. My plan of having more muscle with better proportions appears to be on track and I can’t wait for 2011! If you are considering competition, make sure you have set your goals and worked out how you intend to achieve them. Remember you have already won (regardless of the result on stage) if you succeed in achieving your personal goals. Good luck and we will see a new and improved you onstage in the near future! |
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