Recently I was at the Arnold and picked up a copy of Muscle Mag's Mass Workouts Magazine. To my surprise it actually contained some good mass gaining workouts. I know not all of us do DC or one single routine all year, and I was wondering if anyone would like to post there favorite offseason training routines. I'll look through what I have and try to post one up, but the main reason I'm interested is that I was not happy with my offseason routine last year and was curious about what others have done and the results they achieved.
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Offseason Bodybuilding
1994 Ohio Gran Prix 4th place
2010 Kentucky State Championships 1st place
2011 Northern Kentucky 4th place
2012 Kentucky Grand Prix 1st place
2014 Francois Classic 3rd place
2015 Francois Classic 2nd Place
Truenutrition.com
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I pretty much keep the same routine all year. I'll back off 6 weeks out but the diet and cardio do the leaning out and the training keeps the muscle that runs the metabolism. Sometime I will switch to a 3 days a week instead of 4 if alot of time is left bewtween shows.Carlos Rodriguez
IFBB Pro League BBer
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As iron sharpens iron so a man sharpens the countenance of his friend. Prov 27:17
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We did a phase of training that was more power lifting than bodybuilding this last off season. The purpose was to use it to gain strength and mass and then go into a hypertrophy phase to recomp. It wasn't that this was a bad strategy, but I just have trouble getting back to contest shape without a lot of suffering towards the end. I don't have trouble getting between 6-8%, but the last few lbs are when things get difficult. I think this next off season My routine is going to be more of a bodybuilding routine a goal to put 10lbs of stage weight on by next year.1994 Ohio Gran Prix 4th place
2010 Kentucky State Championships 1st place
2011 Northern Kentucky 4th place
2012 Kentucky Grand Prix 1st place
2014 Francois Classic 3rd place
2015 Francois Classic 2nd Place
Truenutrition.com
Use Discount Code AMJ
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When I was younger and stacking on a lot of my 'base' between the ages of 15-18 I was training with a six day split.
Monday - Quads.
Tuesday - Chest, Calves.
Wednesday - Back, Abs.
Thursday - Shoulders, Calves.
Friday - Traps, Hamstrings.
Saturday - Arms.
Sunday - Off.
I went from 62kg - 118kg in these 2-3 years. I didn't grow any taller. Eating 6000 cals per day and 500g protein. No gear. No AAS. No alcohol. No late nights.
Sure, I got fat, but I also got strong and got a solid base down.
However, now, I can't handle more than 3-4 sessions per week. 3 pre contest. 4 offseason. The general consensus is that people become more apt at applying intensity as they become more accustomed to bodybuilding training. Volume is no longer as necessary and CNS recovery becomes a major focus. At least for me.TEAM :tea: SKIP
2012 IFBB Australian Grand Prix Novice 4th Place.
2013 Nabba Victorian Championships Novice 3rd Place.
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this offseason I made major gains and brought up my weak points following this split:
M - Chest, Arms
T - off
W - Legs
Th - Chest, Arms
F - off
S - Back, Shoulders
Su - off
Typically I'd start with a basic, heavy exercise and hit 3-4 sets in the 8-3 rep range, sometimes finishing with a big drop set at the end
My 2nd exercise (and/or 3rd, if I did one), I'd mix it up and do one of the following:
3 sets x 12-8 reps
6's, 8's, or 10's.....starting light, getting the desired rep, adding weight, repeat until I can't get the reps, then finish with either a big drop set, negatives, partials, or rest-pauses (rarely)
Banded exercise, focusing on the eccentric tension, I'd change up tempo, reps, etc. all the time
last exercise or two....some pump type sets, focusing on time under tension, stretching, blood volume, quick pace, etc.
Example quad workout:
Pause Squats....3-4 x 8-3, finish with drop set
Leg Press (banded)....8's, finish with partials
Hacks....3 x 12-8 (tension focused, no lock and deep stretch)
Leg Ext....5-6 x 30-10CEO of Morphogen Nutrition
MorphogenNutrition.com
2012 NPC Natural Ohio
2010 NGA Pro Universe
2010 NPC Monster Mash
2010 ONBF Natural Fall Classic
2010 NPC Natural Pennsylvania
2010 NPC Natural Northern USA
2010 INBF Cardinal Classic
2008 NPC Natural Northern USA
2008 NPC Ohio State
2004 NPC Natural Northern USA
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I like the leg routine. I started implementing chains and am cycling bands in my leg workouts. Great stuff to add intensity.1994 Ohio Gran Prix 4th place
2010 Kentucky State Championships 1st place
2011 Northern Kentucky 4th place
2012 Kentucky Grand Prix 1st place
2014 Francois Classic 3rd place
2015 Francois Classic 2nd Place
Truenutrition.com
Use Discount Code AMJ
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I train hams and quads together 99% of the time, so if I were to work hams in there it might look like this:
Hammerstrength Seated Leg Curl (maybe banded)....3-4 x 8-4, finish with drop set
Pause Squats....3-4 x 8-3, finish with drop set
RDL....3 x 12-8
Leg Press (banded)....8's, finish with partials
Hacks....3 x 12-8 (tension focused, no lock and deep stretch)
Leg Ext....5-6 x 30-10
Adductor....3-4 x 30-10CEO of Morphogen Nutrition
MorphogenNutrition.com
2012 NPC Natural Ohio
2010 NGA Pro Universe
2010 NPC Monster Mash
2010 ONBF Natural Fall Classic
2010 NPC Natural Pennsylvania
2010 NPC Natural Northern USA
2010 INBF Cardinal Classic
2008 NPC Natural Northern USA
2008 NPC Ohio State
2004 NPC Natural Northern USA
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and sometimes I'll remove either hacks or leg extensions and just do 3-4 sets of 15-8 on one or the otherCEO of Morphogen Nutrition
MorphogenNutrition.com
2012 NPC Natural Ohio
2010 NGA Pro Universe
2010 NPC Monster Mash
2010 ONBF Natural Fall Classic
2010 NPC Natural Pennsylvania
2010 NPC Natural Northern USA
2010 INBF Cardinal Classic
2008 NPC Natural Northern USA
2008 NPC Ohio State
2004 NPC Natural Northern USA
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The most gains I've ever made in a short period of time was a simple 3Xs per week, alternating workouts routine of chest, delts and tris one day and leg, back and bis the other day. I would alternate the same way DC does now. One leg/back day I would squat and the next leg/back day I would dead. 2 exs for each body part. Usually 2-3 sets of one and 2 sets of another. Reps in the 2-8 range. I would skip or switch work outs when needed. If my back could handle it I would be training pretty much the same way rt now.... Maybe just a set less of each ex though.
Peace.Follow my NEW journal if you please:
http://www.intensemuscle.com/showthread.php?t=48304
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