2016-2017 Off-Season Training Split

Going into the 2016-2017, I decided that I wanted to add one more training day where I would focus only on hamstrings, glutes, and inner/outer thighs. Currently, I train hamstrings on the same day as chest. While my hamstrings have developed very well on this split, I believe that they will be even better if I give them their own day. This week coming up, will be the last where I am training on a three days on, one day off, two days on split; see my current split below. 

And We're Back.....

It's been just under a year since my last blog post. Why? I was just lazy and didn't feel like blogging about my training sessions. That's it. But hey, I am back, so it's on now!

What's Being Worked On!

I realize that besides just adding overall size, I have body parts that need plenty of work-they simply have to come up!  This grow-season has been all about dissecting my body from head to toe and pinpointing what areas need the most work!  So below, I have outlined the body parts that I need the most work and what I am trying to do to bring them as my contest season approaches.

Phase Two Approaching: New Training Split

With Phase 1 of my off-season coming to an end in a few weeks, it's time to think about how to make the most out of the five months or so in Phase 2.  For starters, once Phase 2 gets underway, I will begin training heavier in order to put on more lean muscle mass.  Phase 1 has done wonders for my conditioning but the next phase is all about adding that quality mass that will stick once I begin to diet down through Phase 3 (Pre-Contest).  In order to really make Phase 2 count, I decided to throw in an extra day of training and not only train quads and hamstrings on two different days but also train upper and lower back on two different days.  I am trying to do all that I can to see to it that my legs are bigger overall and that my back is thicker and wider than last year-I wholeheartedly believe that the new training split will afford me this opportunity.  Check out my upcoming split below that will go into effect in a few weeks.

Sample Off-Season Training Split [Update]

So, since I have switched to my new split where I am training four days per week and not five, I've noticed that my body has responded tremendously!  I believe that the response is due mainly to the fact that I am actually conserving more calories and getting more rest, so my body is growing lean muscle mass a little better-it feels great too!  In case you have to be reminded of the new four-day split that I am using, it is listed below.

Sample Off-Season Training Split

So it seems that I have found the formula that will more than likely become my off-season training split.  After a couple of weeks of experimenting, I feel the new split will work the best.  It looks like this:

I'm Still Learning!

Over the years and especially over the past few years, I've learned that in order to truly become good at bodybuilding, you have to be a student of it.  It is nearly impossible to experience success on any marginal level in bodybuilding without being its student.  That means that one has to be willing to learn new things not only through standard research but by virtue of experimentation and experience.  It all comes together to make the student a teacher.  My life as a bodybuilder has afforded me to opportunity to share my experience with others who are either segueing into bodybuilding or just looking to become more efficient at what they do in the gym but I am only able to do this by remaining a student of bodybuilding.

Final Week: Training

Today, I performed my last major training session for quads.  I will not train quads again before my show (June 22nd) with the same level of performance as usual; I can not afford to have my quads inflamed which will of course make holding poses a lot more difficult.  The last week of the show, the training is not about building muscle but about maintenance and ridding the muscles of as much glycogen as possible before the carb-loading process (which for me runs from Tuesday to Thursday).  So below, my entire training schedule for Monday through Thursday is outlined.  Each exercise is performed using three (3) sets of 10 reps unless otherwise noted.

What A Difference One Meal Makes!

Well it's been a little while folks.  Haven't really felt like posting too much on my blog-I mean, how many of my workouts can I really post before you become bored with my point!?  Yep, so that's that!  Let me see...the first competition is June 22, 2013 and I am feeling good about how things are going but of course, the room for improvement is never complete right?  I've been trying to get the most out of each and every training session.  I am constantly looking for new ways to push myself so that I can keep growing.  Little things like supplement cycling has been helping a bit as I get to see that my body is just as productive without the inclusion of certain supplements-I still feel they help tremendously though, so they will always be in the mix.  But today in particular I squeezed in one more meal than usual before my afternoon training session (today was shoulders and biceps) and I must say that for a fact the added calories, protein, and carbs gave me just the boost that I needed to steamroll through my workout!  The pumps were superior, the intensity was immeasurable, and the strength was unending; it all felt great!  This is just what I needed in order to boost my confidence in the gym and to help remind me of exactly why I am doing this: to win!  In the quest to grow continually throughout the remainder of this 2013 off-season (I have about nine more weeks left), I am going to eat six or seven meals per day as opposed to five or six.  Even if that extra "meal" just happens to be a high calorie protein shake, I will use it to provide all of the macros needed to keep improving.  I mean, everything is coming together very well.  The muscle density is really starting to set in and there is clear separation in my muscle groups.  I still don't know what my weight is but the mirror is giving me great feedback and the mirror never lies!  I just gotta keep training hard and eating more.....we gonna get there!