The Hunger for Success: The Solution's Offseason

[NDeeps27]

Wow, nice rows Bob!! Big time reps at that weight

TUT tempo lifts look hard man! Keep up the good work!
Food lookin great as always man

[The Solution]

The Strength Guys
BQ Hypertrophy M1
Week 1 Day 5

Tempo Indicator: (Eccentric, Pause, Concentric)

5 Minute Warm-up on Bike

Pull-Ups:
30 Reps over various sets/grips

Back Squats: (5:2:3)
230 x 6 (6 Sets)

Weighted Chin-Up: (5:2:3)
BW x 6 (5 Sets)

Close Grip Seated Cable Row: (3:3:3)
80 x 8 (4 Sets)

Barbell Row: (2:0:2)
155 x 20 (4 Sets)

Reverse Grip Cable Pressdowns: (5:2:3)
100 x 6 (3 Sets)

Diamond Grip Push-Ups: (2:0:1)
BW x 15 (3 Sets)

B1: Leg Press Calf Raise (3:5:1)
4 Plates/Side x 6 (3 Sets)

B2: Donkey Calf Raise: (3:5:1)
4 Plates/Side x 6 (3 Sets)

Post-Workout:

Peanut Butter Chocolate and Banana Open Face Omelete:

Awesome workout bob, crushed it.

hi-rep BB rows looked punishing with that tempo, nice work B

Wow, nice rows Bob!! Big time reps at that weight

TUT tempo lifts look hard man! Keep up the good work!
Food lookin great as always man

Appreciate it fellas. Not so much weight remember this mesocycle is more about rep tempo's and MMC/TUT so no PR's will really be broken because of the 5 second negatives and long holds.

[Randoja]

Definitely killing it lately.

[moshvr]

Appreciate it fellas. Not so much weight remember this mesocycle is more about rep tempo's and MMC/TUT so no PR's will really be broken because of the 5 second negatives and long holds.

Maybe no PRs, but still damned impressive sessions man.

Maybe I've missed this, but when are you looking to compete again? Or is there a show in sight at all just yet?

[The Solution]

Definitely killing it lately.

As are you skinny! good job at your meet BTW, killed that DL PR

Maybe no PRs, but still damned impressive sessions man.

Maybe I've missed this, but when are you looking to compete again? Or is there a show in sight at all just yet?

Prob 2-3 years, have to grow into a middleweight. therefore with a 176 cutoff compared to 154 for a LW (which i competed as in July) Adding 22 pounds of LBM Will take a long time... not to mention i would have to be around 200 pounds and lean to begin my prep to even stand a chance against some of the freaks in a MW Class.

When i talked to John Meadows and Shelby Starnes(Who turned IFBB Pro at my show) they said just be patient, keep training hard, and realize the stage will be there, you are young and have plenty of time to grow.

[psychodiver9]

As


Prob 2-3 years, have to grow into a middleweight. grow.

Then you should probably bulk

[The Solution]

Then you should probably bulk

I forgot, your my prep coach...
Oh wait....

[moshvr]

Prob 2-3 years, have to grow into a middleweight. therefore with a 176 cutoff compared to 154 for a LW (which i competed as in July) Adding 22 pounds of LBM Will take a long time... not to mention i would have to be around 200 pounds and lean to begin my prep to even stand a chance against some of the freaks in a MW Class.

When i talked to John Meadows and Shelby Starnes(Who turned IFBB Pro at my show) they said just be patient, keep training hard, and realize the stage will be there, you are young and have plenty of time to grow.

Good stuff man. Long term goal for something like that is much better. Definitely going about it the right way buddy!

[deltpecx]

...When i talked to John Meadows and Shelby Starnes(Who turned IFBB Pro at my show) they said just be patient, keep training hard, and realize the stage will be there, you are young and have plenty of time to grow.

Done it can be!

A long way come have you..yes!

[NDeeps27]

Done it can be!

A long way come have you..yes!

the master has spoken

[Devils]

As are you skinny! good job at your meet BTW, killed that DL PR
When i talked to John Meadows and Shelby Starnes(Who turned IFBB Pro at my show) they said just be patient, keep training hard, and realize the stage will be there, you are young and have plenty of time to grow.

Grow now and use the the time you're cutting or maintaining added on to the huge prep at the end =)

[ThailandBrah]

Keep that omelette to yourself bob, I hope it tasted better than it looks.

Also congrats on reaching 100 page log, here's to hoping the next 100 pages are better than the first. Cheers

[The Solution]

Grow now and use the the time you're cutting or maintaining added on to the huge prep at the end =)

Getting so fat and out of shape before a prep = a disaster and will string you out in the end for having to lose too much too fast or over a longer period of time for metabolic damage from prolonged cutting.

Been there done that my first prep, not doing it again.

[wrkoutfrq]

Getting so fat and out of shape before a prep = a disaster and will string you out in the end for having to lose too much too fast or over a longer period of time for metabolic damage from prolonged cutting.

Been there done that my first prep, not doing it again.

this... the longer you diet the more of risk of losing the muscle you gained. it's hard to say whether you'll gain significantly more getting fat as phuck compared to gaining lean, but it's damn sure easier to diet down if you're already lean starting prep

[jgreenhaus]

Smart approach to the 2-3 year offseason, definitely will be conducive to staying healthy when adding on as much lbm as possible. Can't wait to see you after packing on muscle for that length of time, you're gonna be a monster!

[Devils]

Getting so fat and out of shape before a prep = a disaster and will string you out in the end for having to lose too much too fast or over a longer period of time for metabolic damage from prolonged cutting.

Been there done that my first prep, not doing it again.

I understand what you're saying, would "out of shape" be considered above 15% bodyfat?

this... the longer you diet the more of risk of losing the muscle you gained. it's hard to say whether you'll gain significantly more getting fat as phuck compared to gaining lean, but it's damn sure easier to diet down if you're already lean starting prep

I did 2 back to back seasons last year and another season this year. I can say from personal experience that the risk is not as high as people think, it's more crash dieting and no weight training that would cause this effect.

Easier is by opinion, does a longer prep make things easier or harder?, For me the time of prep will be proportional to the weight you have to lose, I don't see how it can be any harder having 10 lbs more to lose if you just add 5-6 weeks to your prep.

I've been at 30 lbs above stage weight, in my experience the first 10 lbs just flies off with no reduction in strength, it's certainly not difficult to get rid of.

Yes I'm aware of the "but everyone's different" argument. However IIFYM for example has shown us that a lot of people can get shredded.

[demonwareltd]

Getting so fat and out of shape before a prep = a disaster and will string you out in the end for having to lose too much too fast or over a longer period of time for metabolic damage from prolonged cutting.

Been there done that my first prep, not doing it again.

I have dropped 50+ lbs for 2 of my 4 shows and the other 2 dropped 40+ pounds. Definitely not idea and it does add to the stress of prep by forcing you to not make mistakes. It also keeps me from cheating and staying focused. My goal for next show though is to only have to drop maybe 30 lbs, which will be a piece of cake compared to preps past and hopefully result in better conditioning. Problem is I like to eat, drink and be merry in the offseason

[The Solution]

I have dropped 50+ lbs for 2 of my 4 shows and the other 2 dropped 40+ pounds. Definitely not idea and it does add to the stress of prep by forcing you to not make mistakes. It also keeps me from cheating and staying focused. My goal for next show though is to only have to drop maybe 30 lbs, which will be a piece of cake compared to preps past and hopefully result in better conditioning. Problem is I like to eat, drink and be merry in the offseason

That's what you do cool
I've tried it and I know first hand what happens to me even when I have myself ample time to get
In shape and prep for
It. Jason and I took notes and my 2nd prep started leaner and prep was much more successful

The body is not a textbook and I know what works for ME

[demonwareltd]

That's what you do cool
I've tried it and I know first hand what happens to me even when I have myself ample time to get
In shape and prep for
It. Jason and I took notes and my 2nd prep started leaner and prep was much more successful

The body is not a textbook and I know what works for ME

Yes, I'm agreeing with you. I don't think there is a single person on here who wouldn't prefer to be leaner when they start prep. It makes things easier to be sure.

[ThailandBrah]

lol @ talking about metabolic damage. As if it were something real. No science supports it what so ever. Please show me a study

[The Big Sleep]

lol @ talking about metabolic damage. As if it were something real. No science supports it what so ever. Please show me a study

http://jcem.endojournals.org/content...8-355d03519470

[TakedaShingen]

I like where your head is at Bob.

That's the plan for this next off-season. Stay lean and slow build this frame. Longevity, instead of the short term focus.

I'm tired of stayin fat and ABLE to lean out. I wanna give staying lean and ABLE to build for a change.

[The Solution]

http://jcem.endojournals.org/content...8-355d03519470

His trolling gets worse by the day.

I like where your head is at Bob.

That's the plan for this next off-season. Stay lean and slow build this frame. Longevity, instead of the short term focus.

I'm tired of stayin fat and ABLE to lean out. I wanna give staying lean and ABLE to build for a change.

Been there done that. Bodyfat setpoint also stays lower the leaner you get for prolonged periods of time. Hence why everytime you diet down and rebound correcly you stay leaner in the offseason and getting leaner is easier, and your metabolism does increase. There are many benefits to it.

Jason and I both saw what happend on 2 preps
1st -- lost 35 pounds in 30 weeks, and strung out and lost a bit of muscle
2nd - lost 15 pounds in 22 weeks , held my muscle, came in 5x fuller.

Trial and Error.

[kingscross]

Layne changes his stance on a lot of things
he advocated a post-workout Dextrose shake 5 years ago (and science has evolved)
he still changes what he does on clients based on the individual and how they gain/lose, so all of his clients will differ in how he approaches them in their offseason and pre-contest.

No one is the same, hence the body is not a textbook.

Just lurking but I have noted this of other trainers/coaches etc.

[psychodiver9]

Itt I learn why I'm still fat

[ThailandBrah]

http://jcem.endojournals.org/content...8-355d03519470

This is just hookus pokus and is not peer reviewed.

[TakedaShingen]

This is just hookus pokus and is not peer reviewed.

ITT, ThaiBrahs trolling isn't very good : )

Go get your trolling peer reviewed so it gets better, brah.

[The Solution]

Just lurking but I have noted this of other trainers/coaches etc.

Thats because we are ALWAYS learning.

[The Big Sleep]

Itt I learn why I'm still fat

Because the human body is concerned with survival, not being shredded

His trolling gets worse by the day.

Indeed.

[Devils]

His trolling gets worse by the day.

Jason and I both saw what happend on 2 preps
1st -- lost 35 pounds in 30 weeks, and strung out and lost a bit of muscle
2nd - lost 15 pounds in 22 weeks , held my muscle, came in 5x fuller.

Trial and Error.

I have an interesting take on this matter,

what if it wasn't the weight you had to lose, but the time you took to lose it? What if you we're to lose 35 lbs in 22 weeks, would you expect to hold just as much muscle and stay full?

We've seen it over a number of journals, how many people bring up carbohydrates 100g+ and end up looking leaner and fuller the first week post show. Imagine doing this 1 week before going on stage?