OFF-SEASON IS PRE-SEASON...
ALWAYS MAKE PROGRESS
By Team iForce Nutrition
What you need to know about building lean body mass.
- Eat. Eat. Eat. Everyday. You’ve got to be on top of every meal and every supplement EVERYDAY. If your training is PERFECT and you miss meals, you can’t expect to see results.
- Train. Train Hard.
- Supplements. Get the best results you can from your workouts and meals. Find a supplement that helps build lean body mass. Try my favorite, iFORCE’s Maximize Intense™.
- Be Consistent. If it takes a training partner, coach, training journal, or taking progress pictures to keep you on track, do it. Do it and keep it going.
Whether I’m months away from a show, or just finishing a competition, the main goal is always to build lean body mass. I’ve learned over the years that building lean body mass can mean a few different things:
- Build Size, Growth.
- Build Development, Add Striations and Improve Strength
- Shape and Contour , Bring Up/Evening Out Weaknesses and Work on Overall Symmetry
Currently, I’m working on improving my leg development and bringing up my weaknesses. I’ve got a lot of work to do on my chest, rear delts, mid back, biceps and legs.
I’ve split my workouts as follows:
Day 1- Chest & Calves
Day 2- Quads and Glutes
Day 3- Arms
Day 4- Off, Abs & 30 minutes Cardio
Day 5- Back
Day 6- Hamstrings
Day 7- Shoulders
Day 8- Day Off
I’ve found that I can keep from overtraining by taking 2 days off within an 8 day training schedule. This is something that differs from person to person. (My training partners don’t recover as quickly.) The old “Monday-Chest, Tuesday-Legs… etc. and Repeat” routine gets old. It’s refreshing to go to the gym on a Sunday to train hamstrings and the next Sunday train back.
For the body parts I need to build and grow (chest, biceps, and rear delts), I’ll do 4 sets of 8-12 reps and increase the weight with every set. (Keep increasing the weight as long as I can still isolate the desired muscle properly.) For the body parts I’m trying to develop (back, legs and triceps), I’ll do 4-6 sets of 12-15 reps with short rest times. The short rests and more reps bring out veins and striations over time.
I’ve been weight training and bodybuilding for 7 years now, but I’ve only been consistent the last 2 years. I can tell you my body has changed drastically in these last few years. I got my eating routine down, began taking the right supplements and started training hard everyday. And now, I have striations in my shoulders, my shape continues to improve and I’m developing that muscle maturity I need so badly to step on stage and win!
It's important to accurately time your supplements with your work out for the best results. Take PROTEAN™ a half an hour before you train. Drink a mix of MAXIMIZE INTENSE™ and HEMAVOL™ on the way to the gym. During intra-workout phase use COMPETE™, which will flood your body with BCAA's and EAA's. After you train eat carbs and use our PROTEAN™.