WEEK THIRTY-THREE :: What Is The Best Pre-contest Training Routine?

**webmaster** · 05-15-2006, 05:19 PM

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* Note: How can I win? Answer all questions in the order that they are asked.

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TOPIC: What is the best pre-contest training routine?

For the week of: 05/15 - 05/21
Sunday @ Midnight Is The Final Cut (Mountain Time, US & Canada).

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The bodybuilding and fitness contest season is now in full swing. Many people are now in the middle of pre-contest training or soon will be.

What is the best pre-contest training routine? Be specific. List exercises, sets, reps, etc.

Do you keep a training journal that includes training, diet, supplementation? How is it organized?

At what point would you stop trying to build muscle and just maintain what you have?

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Don't discuss any other topic in this section. ONLY discuss the question above.

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The best response will get $75 in credit, and second place will get $50 in credit to use in our online store and will have their workout posted on our main site for the world to see!

Thanks,
Bodybuilding.com

mhschiefs97 · 05-17-2006, 08:10 PM

This doesn't really need a whole article. The best routine is the one that got you big enough to compete in the first place.

<Deadlifter> · 05-21-2006, 12:41 PM

Again a superbbbbbbb article!

TUnit · 05-21-2006, 02:43 PM

Quote:

Originally Posted by <Deadlifter>

Again a superbbbbbbb article!

4 grams of protein per lb of bodyweight?? Wow. That's a bit much. That means some people would be eating..800 g - 1000 g of protein daily?

<Deadlifter> · 05-21-2006, 02:48 PM

Quote:

Originally Posted by TUnit

4 grams of protein per lb of bodyweight?? Wow. That's a bit much. That means some people would be eating..800 g - 1000 g of protein daily?

well, indeed it is, but have in mind that 12 intense training sessions per week is truly CATABOLIC thus it is advisable to consume a lot of protein. yeah I think 4 is too much, but I base my opinoin on a specific research. Oh my mistake. it is actually >3.2

<Deadlifter> · 05-21-2006, 02:55 PM

well it seems that this weeks the competition is not so strong. Where are the other articles?!

Who is doing an article this week?

bitterplacebo · 05-21-2006, 03:06 PM

Here's my take on this one.

TUnit · 05-21-2006, 06:19 PM

Good luck to everyone this week!

RC26 · 05-21-2006, 08:08 PM

Good luck!

bigcalves · 05-21-2006, 10:13 PM

i'm not entering this week, but good articles guys!!

Deadlifter-- bravo be brato, good to see oshte edin bulgarin da pravi articles !

Aussie LTD · 05-21-2006, 11:58 PM

pre-contest routine

youngdurin · 05-31-2006, 11:21 AM

I post this hoping it might help a newbie. I certainly don't claim that my methods are for every person but they sure work for me. I have done 45 shows and experimented with quite a few strategies and this is what does it for me. It is not revolutionary but a bit out of the ordinary by today's standards.
First, I cycle my training and diet throughout the year. The goal in the off season is to ingest as many calories as possible while maintaining a decent bodyfat in order to gain mass and strength. My training gradually begins to increase in frequency from 4 days per week to 5 and then 6 beginning about six months out. I slowly cycle my calories down from a high of about 6500 down to a the rock bottom number of 2400 the last few weeks. I always cycle higher calorie days in twice weekly during my cutting period to keep the metabolism high.
Typically I ingest 40% protein, 40% carbs and 20% fat. The high fat approach does NOT work for me. I always get at least a couple hundred grams of carbs and usually much, much more. The diet is composed of lots of eggs, beef liver, oats, rice, lentils, apples and tons of veggies. I also supplement with flax oil, whey protein and a good multivitamin three times daily. And of course distilled water year round.
By 12 weeks out, I train six on, one off, double split, hitting each bodypart twice weekly. Three days heavy and three light. I strive to maintain strength levels at all costs. I use big compound moves, mainly barbells. The only machines I use are those essential such as the leg curl and calf raise. I superset quite a bit and use fairly high volume. The sets increase, along with the pace, as the show nears. I work up from an off season amount of 8-10 sets to 25 on the big groups, 12-15 on arms/calves.
Cardio is evil. I do not perform it at all most of the year. It makes you slow and weak. However I am forced to use it the last 6 weeks or so because I reach a point where additional caloric restriction would be prohibitive. I do it on an empty stomach early in the morning. Cursing all the while! Cardio plays a less important role in my preparation each year however, because my metabolism builds by a hundred cals/day or so yearly. Eventually I will not perform it all, and I cannot wait. The amount I do is minimal - 20 or 25 minutes at a quick pace 4 days weekly. Even that amount reduces explosiveness, especially in the legs.
I take ECA before my cardio and maybe some coffee before my second weight session if I am dragging. I have to train pretty darn early in the morning most days so ECA really helps. Very hard to motivate myself to get up for cardio!
Anyway, that is it in a nutshell. Of course the final week before the show demands a separate article. Gets pretty technical during that time. So to summarize, gradually cycle the training up while bringing the calories down. Oh, did I mention the entire process sucks? It is damned hard. It is by far the most difficult part of the sport. The guy who gets his timing right usually wins though, so it pays off. Best of luck to all...