Her contest training regime have three phases. The first, as you add lean mass for muscle building, you will be training with heavier weights and low reps during the second or gradual (13 weeks) fat burning / cutting phase, you work with lighter weights and more reps.
And while your last two weeks of training before a show, you use light weights and only "your muscles pump up" during training. During your bulking stage, heart to moderate. During your cutting during the competition phase, max Herz and no heart last two weeks, moderately. I will talk more about the last two weeks later.
During my ten months of training for my first two contests, I have the following training plan:
Monday (45 minutes) - back & biceps + 20 minutes cardio Tuesday (45 minutes) - legs & calves + 20 minutes of posing Wednesday (45 minutes) - chest & triceps + 20 minutes cardio Thursday (45 minutes) - legs & calves + 20 minutes of Friday (45 minutes) - shoulders & biceps posing + 20 minutes cardio Saturday (45 minutes) - Haltungs-(Video-Sitzung)
Get every week I tried to mix up my workout routine, so my muscle groups remained "surprised" and let my muscles not to a fixed routine. I mixed machines with free weights and never did the same thing twice in a row.
I had good results with this training regime. When I started I weighed approx. 158 kg around 14% body fat. Ten months later, when I stepped on the stage for my first competition, I was body fat 136 kg with 4.5%. Two weeks later I was about 136 with 4% body fat on my second competition. A RIP, competitive, dude!
No comments:
Post a Comment