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My training philosophy is simple; stick with the basics in the
off-season and refine everything during the pre-contest phase.
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| (A)
Training Style: |
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I use a method called Powerbuilding. It's a combination
of Powerlifting and Bodybuilding. By utilizing a training
partner, I can go very heavy while still maintaining
proper form and technique. I personally like to have
my partner spot me from the very first repitition
all the way to the last. Psychologically, this helps
me to keep moving while using very heavy weight.
During the off-season, I like to take 60 seconds
between sets while in the pre-contest phase I drop
the rest time to 30 seconds. This aids in the fat
burning process which is so critical during this phase
of my contest preparation.
Never ever sacrifice quantity for quality. Be real
with the poundages you use. Don't be a guest poser
in the gym, trying to show-off will only result in
serious injuries, and that is the biggest downfall
for all bodybuilders trying to make big gains. Remember
the great words of Lee Haney, "stimulate, don't
annihilate."
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| (B)
Sets and Reps: |
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In the off-season I stick with 8-10 repititions per
set, and incorporate 3 exercises per body part. The
key here is INTENSITY. You don't need to do 100 sets
to get results. Stick with the bare minimum and really
hit it hard. (I think Dorian Yates showed the whole
world that this method really works.)
During the pre-contest phase, bump things up. It's
time to take all aspects of your training to the next
level. The closer you get to show time, the harder
things should and will get. Increase your reps, sets
and intensity should be at its maximum while at the
same time decrease your rest time between sets.
This way you can keep packing on the muscle while
shedding the fat. I believe that an essential key
to this process is the training partner. The right
partner can give you that extra boost when needed
and anyone who has ever dieted for a show knows how
important this aspect is for successful conttest preparation.
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| (C)
Cardio: |
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I like to do 20-30 minutes of cardio, either treadmill
or bike 3 times per week in the off-season. This keeps
my body fat levels down and also keeps my blood circulating
better to my muscles, which actually stimulates more
muscle growth.
During my pre-contest phase, I do 45-60 minutes of
cardio upon waking up on an empty stomach. I hate
this more than anything else on earth but it works
wonders when it comes to burning fat.
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| (D)
Stretching: |
| After every workout, I will take
5-10 minutes to stretch the particular muscle group
that I just finished training. Nothing too crazy just
moderate stretching with a 10 second hold at maximum
stretch for 4 sets per limb or side. |
| (E)
Recuperation: |
| It is so important to rest, most
important if you ask me. Almost all bodybuilders totally
neglect this aspect of the sport. Remember, without
rest, YOU WILL NOT GROW! I like to take a one hour nap
after training and at least 8-10 hours of sleep at night.
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