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  • Offseason Bodybuilding

    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.
    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

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  • #2
    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
    IFBB Pro League Judge
    NPC National Judge
    As iron sharpens iron so a man sharpens the countenance of his friend. Prov 27:17
    www.facebook.com/PastorPump

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    • #3
      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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      • #4
        The general consensus around here is usually get strong as fuck with 5x5 or 5/3/1 and then DC, that's what i've been doing anyway. Still on the getting strong part.
        :preach:

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        • #5
          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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          • #6
            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 30-10
            CEO 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
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            2008 NPC Ohio State
            2004 NPC Natural Northern USA

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            • #7
              Hmmm, that might be good for me since I have shit chest and arms... Cool.
              TEAM :tea: SKIP

              2012 IFBB Australian Grand Prix Novice 4th Place.
              2013 Nabba Victorian Championships Novice 3rd Place.

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              • #8
                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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                • #9
                  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 30-10
                  CEO 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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                  • #10
                    and sometimes I'll remove either hacks or leg extensions and just do 3-4 sets of 15-8 on one or the other
                    CEO 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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                    • #11
                      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.
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