Thanks for welcoming me. I just started a new routine here for my off season. More emphasis on my chest and arms. I have never tried this before but these are the areas I need to bring up before I come back to the stage.
Day 1 chest supersets
Day 2 Quads, calves
Day 3 Back, forearms
Day 4 off
Day 5 Chest straight sets
Arms straight sets
Day 6 Shoulders , hams
Day 7 Off
Hi Abbas. What particular excercises and rep ranges are you going to be doing in order to bring up your chest? Do you find you respond best to BB or DB with chest growth?
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Welcome to the board. Awesome to have a pro here to ask questions.
I have some supplement questions I'd love to ask but won't as it would just be awkward as you'd obviously be in a position where you couldn't really answer. So what I will ask is, who was your favourite bodybuilder coming up?
If you would be cool to answer my other questions, let me know and I will fire away, but if not I tottally understand and its just great to have such an awesome competitor posting here.
Well now that Im doing my chest twice a week , the first session is heavy around 10 sets total and reps around 8-10. This day I'll be using a combination of smith and just dumbells. THe second session will be a superset day using more fly movements and some machines more of a squeezing day. Then one day if Im tired on the heavy day or not recouped yet I'll just do unilateral movements , everything just a machine but one arm at a time. I've tried this before and get an extreme pump. You cant really go heavy and thats not the point but you have one hand on the chest that you are moving just to make sure you are squeezing fully at the top.
Im out of Lake Forest where I train people at. It's only maybe $15-20 a month. The synergy gym moved and just took all the good and neccessary equipment to another location right off lake forest. It only for people coming in with their trainer. Let me know if you wanna stop by.
Yes when I prep for my shows I do. Offseason I usually do my own thing though. Im very knowledgable in nutrition and how my body reacts in the off season. So I tend to just keep it simple and train hard, at times I back off and recoup , but this year Im keeping cardio in at least 5 days a week. Just good for the heart and cardiovascular conditioning when you tend to gain a lot of weight.
I was also wondering, as you said you are knowledgable in nutrition, how do you personally go about finding your total caloric intake, then how do you divide that into your specific macronutrient ratios.
Thanks in advance!
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Location: Merseyside, United Kingdom (Great Britain)
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Originally Posted by Abbas K.
Thank you for your post. But I dont understand what you mean by DOMS in some bodyparts.. Could you explain.
DOMS - Delayed onset muscle soreness. Basically, having sore muscles a day or 2 after working them.
And thanks for the pics bro, looking good and I can see what you mean about your weak areas, it's cool that you recognise what you need to improve on in order to actually be competitive on stage. I'll be following the whole time to see the transformation.
A good idea could be to literally take some pics of the manditory poses as you are now and put em in this thread and then we can always compare how your improving as the months go by.
'If you wouldn't expect to build a house without the right amount of bricks, don't expect to build a great physique without the right amount of food!'
OH yeah bro, the worst is my quads. Not too much in my hams but just quads hit me hard the second say. If Im sore a little the day after I know I'll be even worse the next day. This usually happens if I skip a quad workout. I will do this at times cause Im really not trying to bring up my legs at this moment.
Thanks bro, apreciate the welcome. Yeah it took me some time to turn pro you could say LOL. There were just a few years there that when you come so close so many times you kinda start to contimplate if you will ever turn pro and if you should push hard for another year for another shot at it. So some years there I really didnt push hard in the off season therefore I really didnt make much gains like I should have. Thats why people have said well you havent grown much over the years. Yeah I know cause I didnt pushed hard some years. So finally back in 2009I said to myself that Im gonna give it my all this time and go for it. I won the IFBB North Americans but lost the over all again for the second time. HA so it's kinda hard being on the scene and you've beaten people who have already turned pro and I was still taking a crack at it. So one last time agin in 2010 and I traing with another good friend of mine who is an older pro he pushed me hard and I Loved it. Felt like s*** but I came in hard has hell.
And thank you for the congrats. Take care and keep posting.
Yeah bro for sure, I'll be taking some pics and posting no problem. Just kinda dont want to do too much cause I really want to have that shock value for when I come back. So maybe a few pics here and there . But yeah the most improved will be my chest and arms, I have no doubt about that.
Well to be honest there is no way to really find out exactly how much your body needs. Everyday is different, some day you do more some days less. To me its all a little trial and error. I have gotten many people ready for shows and have gotten them harder than they ever have by just asking their weight and looking at them. I dont even use calipers to check body fat. I have just gone through schooling and actually just real life trial and error it is just second nature for me. For me and anyone else I would help , depending on a man or woman usually I'll do 1.5g pro for women and about 2 grams for men for offseason per pound. Carbs you just have to play with for a few weeks. IF you are getting too bloated then back off the carbs. For me I know I can do about 400-500 g carbs , any more than that I am too stuffed and start getting sloppy. Now for fats. For women I always have them eat healthy fats, same with the men. Now a days I keep my fats to about 150g , this coming from flax seed oil, almond, avocados, and brazil nuts. This is for off season , while preping for a show I'll cut back on this slowly. If I am coming down too fast and need so slow down my cutting process I'll put more fats back it. It tends to keep me fuller and slows down the digestion process, plus keeps the cravings down cause you are fuller for a longer period of time, and lastly it stabalizes your sugar level.
Great bro I hope you enjoy. I try to keep them hardcore, fun, and educational all at the same time. Sometimes I'll goof off in the videos, just part of my personality. I like to keep things fun. Then at times all out hard core. Hope you enjoy. I'll be posting up more soon. Im just starting my offseason so I'll post up on youtube my training at the least one or two sessions a week, in another week or two.