For those who COMPETE

[serge]

whats your trining split like in the off-season and precomp? also the total volume off-season and precomp?

 

[gilly6993]

for me the split is the same......I'll up my reps a little the last 6 weeks leading up to the show....

 

[serge]

for me the split is the same......I'll up my reps a little the last 6 weeks leading up to the show....

whats your split? i ussually do 4on/1off

 

[gilly6993]

whats your split? i ussually do 4on/1off

Since on, 1 off.....I was at 5 days a week but I added another leg wo because they lag.....

Sun: Heavy Quads/ Light Hams/ Calves
Mon: Chest/ Traps/ Abs
Tues: Arms
Wed: Heavy Hams/ Light Quads/ Calves
Thurs: Shoulders/ Abs
Fri: Back/ Rear Delts

 

[cemkamil]

My splits are the same both on and off the season. But on the season I raise up the reps. Usually I don't use more than 8 reps. usually 8, 6, 4, and sometimes 2 in the off-season. In the Precontest I do 25, 20, 16, 14, 12 reps.

And I work 6 days on 1 day off.

Mon: Back / Rear Delts
Tues: Chest / Biceps
Wed: Quads / Hams
Thurs: Shoulders - Delts / Triceps
Fri: (re-start the cycle)

Sun: Off

 

[NJextreme]

For me my split is the same as well, and I keep the same wight reps, and sets...I take less time in between sets though as it boosts fat burning to a degree and metabolism...


Read "Championship Bodubuilding" by Chris Aceto....you can't go wrong it has great advice

 

[serge]

on the days when you train more then one muscle group, do you split your workout into 2 or just get everything done in one shot?

 

[NJextreme]

everything done in one shot man, Most of us have careers,lol

Yea a training split is too overstrenous to be done 2x a daywhen you have to cook, work, and hit Costco every week...you really don't need to anyway IMO

 

[cemkamil]

on the days when you train more then one muscle group, do you split your workout into 2 or just get everything done in one shot?

Yep, all in one shot. But I take a little bit longer rest between the muscle groups.

 

[~ThaGame~]

I go lower reps at a higher weight in the off season.

 

[cemkamil]

I go lower reps at a higher weight in the off season.

Weider pyramids.

 

[crmdogg]

i usually just up the reps about 4-6 weeks out, but everyone has their own strategy-josh

 

[serge]

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