"Keep it Simple for your Ultimate Success"
As I sit here writing this article, it is exactly 18 weeks from the Musclemania Australia, and I have just finished devising my latest plan of attack. I find that the more structured my plan is, the more disciplined I will be with its execution. Now I have competed a few times myself, plus with all the work I do for clients in creating effective pre-contest programs, you would think that I would be able to create an effective plan in the blink of an eye, without making all of the elementary mistakes. Well I can honestly say that you can slip up if you are not careful - let me explain.
Being only 18 weeks away, I know the plan I create now will pretty much take me all the way through to the competition. I have made some great improvements since last year, but no way do I want to take a complacent approach. I want to build all the way up until the show. What I found I was doing was incorporating more into my program then I really needed.
No matter what, I never complete more then 6 reps per exercise (except working calves "8" and Abs "12"), I always train to failure, and I always make sure I get adequate recovery. This is year round, so I never get caught in the "12 reps for cuts" crap that alot of others fall for. What I found was that I was simply going to complete too many exercises per session.
In the off-season, a workout never lasts more then about 9 sets (total work sets), but after I penned my latest cycle, each training day was going to last on average 16 sets. This is way to many sets, and I would not be able to stay at a high level of intensity for the whole duration of the session. After re-viewing, I quickly changed a few details, with my longest session lasting 12 sets, with an avg on 10.
So are you wondering why I fell for such a common mistake? Easy. In my excitement for the up coming show, I simply got carried away in the moment. This always happens when a show is approaching, and usually happens to everyone - why?
With all the excitement building, it's easy to throw in an extra set here, and an extra exercise there. This sounds good in theory, but it can back fire on you. You see, in your pre-contest build, you are limiting calories, hitting the cardio hard and still trying to gain muscle. When you increase your workload, you are simply taxing your system even more. This places extra strain on your recovery system, and what sounded like a good idea starts to fail when not only are you not recovering, you are losing muscle.
In the off-season, we follow a simple workout program, short and sweet, targeted to muscle growth. Now why should your plan of attack change any when a comp is approaching? Why would you train differently! Your goals is to come in big and strong, so you need to stick to a plan that works.
| No matter if you are off-season or pre-contest, there is a set protocol you should always follow: | - 4-6 reps per set |
| - 3-5 mins rest per exercise | |
| - 7-10 exercises per workout | |
| - Train a muscle group once per week | |
| - Take a week off every 10 weeks |
You should always remember that it is not the amount of work you complete, but it's how you complete it. Plus, you must always ensure that you stick to the 'rules' you have set for yourself. If you don't, then it is very easy to slip up, no matter who you are, or how experienced you may be.
More work, does not mean more results!