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  1. #1
    NattyShredsFTW Shredthetics's Avatar
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    Question Explain to me so many Pro's Offseason routines.

    I've begun to start following a fair amount of pro's recently, and noticed they mainly train very similar during their "offseason".
    Many, if not most, train a weekly day split..

    I understand it's true that our bodies grow outside the gym, but why do they use such little frequency?
    Is it that their supplements or major food intakes keep their body growing between workouts the entire week?


    On this board the recent trend seems to be that training a muscle as often as possible(once recovered) is optimal, yet some of the biggest guys only hit say their back or chest once a week.


    Anyone have any input on this?
    Last edited by Shredthetics; 01-20-2013 at 12:24 AM.
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  2. #2
    Banned ThaJerzeyDevil's Avatar
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    if this is your diet plus the supps they take they can train however they want and still grow

    I have been getting several request about my former mass gain diet i used to do when i was starting in bodybuilding, when nyou are young your body works very fast and you dont hold as much fat, that was my case, so i used to go up to 270 and then go down to 220, my idol was Dorian Yates and if he was doing it i was as well.... I still have the opinion that if some one wants to step to the heavys he has to go high in calories, and then worry about get lean like in the old days several pros used to do, like dorian, lee priest, etc, and some amateurs and pros still does.

    Here is the original Post.....enjoy it and please dont kill me, just take what you thing is usefull for you and if think nothing is usefull on this diet and you cant adjust it for your needs so PLEASE DONT KILL ME LIKE YOU USE TO DO HERE...I am just answering to request of some good fellas Pms beacuse the original thread is no longer active or somewthing....

    This is a diet to gain 40 to 50 pounds of body weight in 3 months for a 220 pounds client about 9 to 10 % bf. You can go up to 260 lbs. with 14%
    Doesnt matters the fat you get , we work on low down the body fat latter. Ask Dorian, Sombaty or Lee Priest , how they gain size!!!!!!!!!

    OFF-SEASON DIET

    ·30 minutes before first meal : 6000 mg. BCAA, 10 gr. glutamine, 10 gr. creatine.
    1.- 14 Egg whites 2 yolks, 2 cups of Oatmeal (no cooked)
    1 banana, 3 toasted bread, 100 gr. of jelly,
    omega–3 2000 mg., 2 gr. of C vit, 1000 iu. E vit

    2.- 2 cups of Weight Gainer (1.200 calories)

    3.- After workout:
    100 gr .maltodextrin, 2cups Whey Protein,
    10 gr. Glutamine, 10 gr. creatine, 6000 mg BCAA.

    4.- 300 gr. of chicken breast, 600 gr. of rice.

    5.- 125 gr. pasta (no cooked)
    300 gr. of lean meat, 2 gr. vit C, 2000 mg omega-3

    6.- 300 gr. of lean meat
    500 gr of baked potato, 1 cap Soy Lecytine, E vitamin.

    7.- 1 ˝ cup of dry oatmeal
    10 eggs whites, 1 yolk, 50 gr. of turkey ham
    Calcium 1 gr., 5 mcg zinc, 6000 mg. BCAA, omega-3 2000 mg.
    10 gr. of glutamine

    8.- 2 cups of Weight Gainer

    % of Calories aprox: Protein: 27% ( 500 gr.),
    Carbs: 56% (850 gr.), Fats: 16% (120gr.)
    Total Calories aprox: 6.480 cals. a day.

    3 times a week eat 3 Big Mac, Large Pizza, Ice Cream plus the diet to get 10.000 cals. a day.

    Health Plus Colum Cleanse once a day.


    I designed this diet long time a go when i went to train with Mike Mentzer at the Venice Golds Gym back 1994, we were talking how Dorian was eating and he teach me a lot about off season nutrition, he wasnt a believer in supplements but i put them in my diet and it worked.

    I use this diet with some of my pupils that needs to jump to the next class or when they need to increase their weight to get in the top of their weight class.

    In my case i did it several times and after i started with Victor Munoz (Victor Martinez trainer), he told me "Heinz, you already did your work, you are thick and big but you look like a football player, so from today we are going to reshape your body and just add solid mass pound per pound and stay lean the whole year....You did great but say good bye to your off seasons!!!

    The best way and the faster way to get big is like this IN MY OPINION, then you think in get lean.
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  3. #3
    Registered User f0rcedr4ps's Avatar
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    Not sure. Ronnie Coleman trained at least a muscle group twice a week, so perhaps the other pros should learn to use that approach as well.
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  4. #4
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    i train every musclegroup every day of the week. so i hit chest 7 times. dem gainz
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  5. #5
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    Originally Posted by TTimmerman View Post
    i train every musclegroup every day of the week. so i hit chest 7 times. dem gainz
    stfu
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  6. #6
    Registered User TTimmerman's Avatar
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    Originally Posted by tryin2gethuge10 View Post
    stfu
    oh lawd it's this troll again
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  7. #7
    Token Deaf Guy MrDeafMuscle's Avatar
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    Are you talking about training offseason vs competition season?

    They usually lift the same way.....just lighter weight during competition season to maintain size or even still gain size through the use of negatives/controlled reps. Mind/muscle contractions. This helps to prevent possible injuries and focus on appearing at their shows. Also low body fat and dehydration plus some others also increases the chances.

    Honestly this is what I hear. I might be 100% wrong
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  8. #8
    Registered User TTimmerman's Avatar
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    Originally Posted by MrDeafMuscle View Post
    Are you talking about training offseason vs competition season?

    They usually lift the same way.....just lighter weight during competition season to maintain size or even still gain size through the use of negatives/controlled reps. Mind/muscle contractions. This helps to prevent possible injuries and focus on appearing at their shows. Also low body fat and dehydration plus some others also increases the chances.

    Honestly this is what I hear. I might be 100% wrong
    they don't lift lighter weight cause they want to, cause their body loses strenght towards the end
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  9. #9
    Registered User Lvisaa2's Avatar
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    Their supplementation keeps muscle protein synthesis elevated for much longer periods of time. On moderate supplementation, it may still be 'optimal' for higher frequency. Optimal is pretty hard to quantify though, because there are tons of factors even things like psychological satisfaction with your routine
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  10. #10
    Teen misc founder Loctus's Avatar
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    Originally Posted by Lvisaa2 View Post
    Their supplementation keeps muscle protein synthesis elevated for much longer periods of time. On moderate supplementation, it may still be 'optimal' for higher frequency. Optimal is pretty hard to quantify though, because there are tons of factors even things like psychological satisfaction with your routine
    Pretty much this
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  11. #11
    Registered User SupaaJ's Avatar
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    Physiques built with more than 1x frequency.

    - Arnold
    - Zane
    - Haney
    - Coleman
    - Levrone
    - Ferrigno
    - Scott

    It is safe to say that 2/3x body part frequency holds efficacy.
    Real Men Eat Meat and Vegetables.
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  12. #12
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    Originally Posted by TTimmerman View Post
    oh lawd it's this troll again
    Seriously fight me.
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  13. #13
    Registered User TTimmerman's Avatar
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    Originally Posted by tryin2gethuge10 View Post
    Seriously fight me.
    i've seen all JCVD vids and i watch K1 on eurosport, bring it the **** on
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  14. #14
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    What is the difference in off season training and regular season? (or whatever the real term for it is)
    Are rep ranges different when bulking/cutting?
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  15. #15
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    Originally Posted by SupaaJ View Post
    Physiques built with more than 1x frequency.

    - Arnold
    - Zane
    - Haney
    - Coleman
    - Levrone
    - Ferrigno
    - Scott

    It is safe to say that 2/3x body part frequency holds efficacy.
    Sure does when you are on 1 gram of test, 500mg tren, HGH, Slin etc etc.
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  16. #16
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    Originally Posted by SupaaJ View Post
    Physiques built with more than 1x frequency.

    - Arnold
    - Zane
    - Haney
    - Coleman
    - Levrone
    - Ferrigno
    - Scott

    It is safe to say that 2/3x body part frequency holds efficacy.

    This.

    Not sure what you are talking about.

    99% of the champions and most successful people in the business train on a 3on/1off, 4on/1off, 6on/1off,etc training each body part 1.5-2x a week.

    I have actually spoken in person or on the phone with several people listed above, and I am very aware of how they trained.

    Phil Heath...2x a week, Ronnie Coleman 2x a week...Haney 1.5-2x a week, Arnold 2x a week(3x a week during pre-contest,but he was really using that for cardio),Zane 1.5-2x a week,
    Levrone 1.5-2x a week, Ferrigno 1.5-2x a week, the list goes on and on.


    Pretty much the only top Mr.Olympia that did NOT train on this frequency was Dorian Yates during the LAST YEARS of his training, when he already had spent years and years training on a 1.5-2x/week frequency(not to mention he was pouring glasses upon glasses of cranberry juice into his body everyday) + essentially hit his genetic threshold.

    It should be 100% common knowledge by now, both scientifically and by anecdotal evidence, that 1.5-2x a week is by far the superior training method, ESPECIALLY for a natural trainee.
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  17. #17
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    Originally Posted by DerekEt View Post
    It should be 100% common knowledge by now, both scientifically and by anecdotal evidence, that 1.5-2x a week is by far the superior training method, ESPECIALLY for a natural trainee.
    Oh man! Wish you had told me this 12 years ago!


    My body needs a good seven days to recover. These guys can hit each bodypart hard twice a week because they are NOT natural.
    A pattern in the chaos.
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  18. #18
    Registered User musclefatty's Avatar
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    Now:

    pros offseason: Lots of Dat Dere celltech + lots of food (too much fat and water retention) + weights (less frequency)

    pros contest prep : Eat clen, Tren Hard, + 2/3x week weights + SEo/Esclinine/synthol

    In Ahnold's time:
    Pros offseason : less or none dat dere (shrink down a bit), less food/normal food weights(less frequency)
    Pros contest prep : DAT DERE to the MAX, More protien rich food, 2/3xweek weights more volume, grow into show. (levrone did this post 1994 prc tear too)
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    Originally Posted by KouRon View Post
    Sure does when you are on 1 gram of test, 500mg tren, HGH, Slin etc etc.
    that dosage is considered cute
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    Pretty sure Cutler hits the gym once per day to hit each body part once per week. He usually trains around midnight. Ronnie did train twice a day though. He had a morning and afternoon gym session and hit each part twice a week. Either way I don't think that following what a particular pro does will be best for you. Everyone is different.
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    Originally Posted by KouRon View Post
    Sure does when you are on 1 gram of test, 500mg tren, HGH, Slin etc etc.
    fukking lol'd
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    Originally Posted by flangmasterj View Post
    Oh man! Wish you had told me this 12 years ago!


    My body needs a good seven days to recover. These guys can hit each bodypart hard twice a week because they are NOT natural.
    lol. I have known a few freaky nattys that could train 2x a weak, but they are rare.

    Me, personally, if I train more than 1x per week my joints start deteriorating and strength goes down. Then again, i more than likely do not have top tier genetics
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    Originally Posted by PillClinton View Post
    lol. I have known a few freaky nattys that could train 2x a weak, but they are rare.

    Me, personally, if I train more than 1x per week my joints start deteriorating and strength goes down. Then again, i more than likely do not have top tier genetics
    I trained full body 4x/week and had another day for the stuff that didn't get as much direct work. I'm not saying everyone can do that, but I think most can at least do 2/3x weekly and be fine on recovery. Your body becomes conditioned to the work load you put it under. Do you think long-distance runners started out able to run at a good pace for miles on end? No, but they conditioned their body to become accustomed to the workload. It is the same with every sport. People have to build up to the point where they can continually perform at a high level with small periods of recovery.
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    Originally Posted by Lvisaa2 View Post
    I trained full body 4x/week and had another day for the stuff that didn't get as much direct work. I'm not saying everyone can do that, but I think most can at least do 2/3x weekly and be fine on recovery. Your body becomes conditioned to the work load you put it under. Do you think long-distance runners started out able to run at a good pace for miles on end? No, but they conditioned their body to become accustomed to the workload. It is the same with every sport. People have to build up to the point where they can continually perform at a high level with small periods of recovery.
    I agree with you to an extent. I personally wouldn't want to put my body through 2/3x week split. The onset of elbow and knee pain wouldn't be to my liking - I am quite the fragile young man.
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  25. #25
    Aim for the stars Ajthemeso's Avatar
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    Originally Posted by tryin2gethuge10 View Post
    Seriously fight me.
    you dumb fukk; unless you live in Belgium you can't fight him online. and even if you could your just a dunce for turning to violence because you can't prove your point vocally.
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    Originally Posted by Ajthemeso View Post
    you dumb fukk; unless you live in Belgium you can't fight him online. and even if you could your just a dunce for turning to violence because you can't prove your point vocally.
    relax i know the guy he's just fooling around

    ... or is he being dead serious hm hm

    edit: he has a small penis
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    Originally Posted by TTimmerman View Post
    relax i know the guy he's just fooling around

    ... or is he being dead serious hm hm
    my attempt at trolling. epic fail :/
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    Originally Posted by SupaaJ View Post
    It is safe to say that 2/3x body part frequency holds efficacy.
    Originally Posted by DerekEt View Post
    It should be 100% common knowledge by now, both scientifically and by anecdotal evidence, that 1.5-2x a week is by far the superior training method, ESPECIALLY for a natural trainee.
    No.

    Some people don't use common sense: recovery is at least as important, or even more important than training or diet. In some cases training a bodypart every 10 days can prove to be the best solution.

    Waiting for the "48-72-96 hours is enough for the muscle recovery" argument...
    Actually the muscles grow thanks to the overcompensation, meaning there is extra time needed for this. And for a natty this is a longer process since steroids have mainly a recovery role, rebuilding the muscles faster and strnoger.
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  29. #29
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    Originally Posted by Ajthemeso View Post
    my attempt at trolling. epic fail :/
    oh crap, my bad
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  30. #30
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    Originally Posted by PillClinton View Post
    I agree with you to an extent. I personally wouldn't want to put my body through 2/3x week split. The onset of elbow and knee pain wouldn't be to my liking - I am quite the fragile young man.
    Yeah and that's where common sense comes in. Everyone knows their own body and should adjust accordingly. Plus, what makes you happy = longevity and that is more important than momentary optimization. One of the reasons, I stopped lifting as heavy and frequently was due to joint pain. Benching heavy 3/4x weekly took a real toll on my shoulders and so I decided to curtail it. Now I'm back to a split(ish) routine. Back/bi, Chest/Tri, Shoulders/Legs, Repeat, then an off day. High volume, some heavy sets(3-5RM), but mostly working a little lighter and focusing more on contraction, tempo, and working the muscle. With 30 sets for each muscle group(which means 70-80 per workout with added accessory work), you don't need to go super heavy every set. By the end, you are pretty toasted regardless of how heavy you went.

    Same thing as what I was trying to say in the other thread about science/experience. The science can point us in the right direction, but you still need to use your own discretion to make decisions towards what works for you and your life. TBH, not everyone needs or wants to maximize to the nth degree. Some people just wanna look good with their shirt off.
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