Training2018-10-27T16:25:37+00:00

TRAINING

Fail to Succeed

There are many different theories regarding the number of reps, training split, weight, weigh pyramiding and so on. Though you can generally say 8-12 reps is standard, you may find you get more growth from fewer or greater reps. Each of us has a different makeup of muscle fiber types and will, therefore have different requirements for growth. The only way to find out is to train.

That said, there are a few principals that everyone can follow to maximize muscle growth:

  1. Go to failure. “Failure” is the inability to continue performing the exercise with proper form.
  2. Full Rep Range – Stretch at the full extension. Before the weight moves, flex the muscle, then begin the motion. At full contraction, squeeze, flexing the muscle hard.
  3. Controlled Negative – Keep the muscle flexed, resisting gravity. When the muscle is flexed during both the contraction and extension you get double the benefit for the same amount of reps.
  4. Training Partner – It’s simple, a good training partner will push, spot and motivate. Not everyone does better with a training partner but it does help everyone if they train with someone at their level or above, even on occasion.
  5. Intensity – If you have the energy to chat, check your phone or mess with your music, you are not training with the intensity required of a champion. You think Phil Heath or Latorya Watts is checking to see how many “likes” they got on their last IG post?

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TRAINING PROGRAM

Click on the program below to download your training program.

How to use the Training Plan:

  1. The plan is organized into on muscle group per page. You should train one muscle group per week.
  2. The week is organized into columns. Each column represents a day of training for the specified group of muscles.
  3. Within each column is boxes. Each box represents a set such as 25-pound curls performed for 12 repetitions.
  4. When you perform an exercise record it in each box. For example, if you do 25 pounds for 12 reps, write, “25-10”
  5. When you see a light gray box, this simply means it is a warm up set. If you see a dark box that means the set is optional
  6. After your workout is complete, each box will contain data.
  7. The next week you can now see EXACTLY how you performed. Assess these numbers and set goals to beat the previous week’s numbers. Your goal will be a very small increase in weight or an increase in the number of repetitions.
  8. Over just a few weeks you will see fast progress and have the data to back it up!
  9. There are blank spaces for notes and additional information. Note any anomalies that may have contributed to better or worse performance such as changes in sleep, time of day, nutrition, etc. The more data you have, the better you can assess your performance.

CARDIO & TRAINING SPLIT

Click HERE for the sample 12-week cardio and training split

Concepts to Customize Your Plan:

  1. Cardio Should Ramp up. Start slow and short. If you start with 2 hours of sprints a day, 12 weeks before the show, you will plateau. As time goes on your body will adapt to the cardio. When it does, you will stop losing fat. When you are at 4 weeks out and not in shape, you have few options if you are already going all out. Adding, even more, cardio is just not reasonable at this point. This problem is often experienced by people who teach fitness classes. As they do hours of cardio a day, their body has adapted and can no longer lose fat. The ideal situation is to start your prep with 20 minutes per day and by peak week you have ramped up to, two, 45-minute sessions…only if needed.
  2. Cardio Timing. Your breakfast should include ZERO carbs; protein and fat only. Do your cardio after breakfast. Then, after cardio, eat lean protein such as egg whites or a protein shake and complex carbs such as oatmeal. WHY? When you train, you burn carbs as energy. Since you have not consumed carbs since the day prior, your body has switched to using fats as energy. You DO NOT DO FASTED CARDIO because your muscles require proteins to avoid catabolism (the cannibalisation of your muscle).
  3. Second Cardio. This is to be performed AFTER weight training. As you burn your stored carbs up during training, by the time you get to cardio, you will have mostly only fat left to burn for energy. If you do cardio first, you won’t burn fat, only carbs. Then when you get to weights, you won’t be able to perform as well because you will not have the energy from the carbs.
  4. Training Split.  There are many ways to tackle training split but the most common technique is to train one body part per day. This will give you 5 days of training and 2 days of rest. REST IS IMPERATIVE. As you progress, you will identify weak and strong (dominant) muscle groups. You will train your dominant muscle groups less and the weak groups more. For example, if you have skinny legs and a big chest, you will do fewer chest exercises and add extra leg exercises on your assigned chest day. You need to constantly monitor your body’s progress and adjust as you needed.

TRAINING VIDEOS

A Look BACK

With IFBB Pro Bojana Vasiljevic

Shoulders with IFBB Pro

Bojana Vasiljevic

Shoulders with Muscular Development

Athlete: Chris Minnes

Hamstrings with Muscular Development

Athlete: Chris Minnes

Arms with Muscular Development

Athlete: Chris Minnes

Lou Ferrigno & Katie Corio

Dream Come True

Protein Beer Pong

Jay Cutler & Chris Cormier Battle!

Legend’s Seminar

Lou Ferrigno, Shawn Ray, Flex Wheeler, Lenda Murray, Ed Corney and more!
Back to all Prep Chapters
Chapter 3 – Diet
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This Is A Custom Widget

This Sliding Bar can be switched on or off in theme options, and can take any widget you throw at it or even fill it with your custom HTML Code. Its perfect for grabbing the attention of your viewers. Choose between 1, 2, 3 or 4 columns, set the background color, widget divider color, activate transparency, a top border or fully disable it on desktop and mobile.