Bodybuilding Off-Season Power Training Program

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A guide for bodybuilders to use the offseason to build power and size!

The offseason is a time for growth and strength production. For the bodybuilder this is a time of optimization of all aspects of your training cycle. The need for power to move more weight for 2-5 reps even though this isn't your chosen sport. THe need to increase your strength so that extended sets and contest cycles don't leave you drained and depleted of energy. Finally the most important thing the addition of quality muscle mass, the addition of 5-10 pounds of added size in all the right spots. Before we get to the training we're gonna touch on 2 main topics of recovery and nutrition.

Recovery: Recovery comes in the form of at least 7-8 hours of sleep a day. I didn't say night I said a day because I know that work and other life stresses happen. Take power naps during the day, but try as hard as you can to get those 8 hours each day. Because if your not getting proper rest you can be assured that your gains in all three phases will slow, then stale and maybe reverse all together. Recovery from your training and giving your body any extra rest everyday pays big dividends toward reaping the benefits of a good off season training cycle.

Nutrition: Setting up your nu triton is a major component of your off season training plan. Without proper nutritional input your whole training cycle will be a waste of time. Bodybuilding nutrition dictates that you eat a meal every 2.5 - 3.5 hours to keep your body in a positive nitrogen state to facilitate the growth and recovery of your muscles. Simply put, you have to eat a balanced high protein meal every 2-3 hours during the day on a consistent basis. Consistency is the key here as this is how the body adapts and grows bigger and stronger. When we say high protein meals strive for a ration of 55% Carbohydrates, 35% Protein, and 10% fats. With protein strive for 1.5 grams of protein per pound of body weight, and adjust the other macros accordingly to find your target caloric intake.

Recommeded Supplementation:

Digestive Enzymes (Probiotic) (Early Morning/Awakening) - Nutrition Essentials #1 Rated Probiotic
Multivitamin/Multimineral (2xDay Early Morning/Mid Day) - AST Multi Pro 32X
Creatine Monohydrate (Pre/Post Workout) 5-8g - Optimum Nutrition Creatine Powder
EFA (Essential Fatty Acids) (60-30 minutes Before Bedtime) - MRM - Smart Blend
L-Glutamine 5-10g (60-30 minutes Before Bedtime) - Nutricost L-Glutamine Powder

Note: Use of protein powders should be limited to only when food meals are not possible. You food is the most anabolic thing you can put in your body!

Training Routine

Alright, it’s time to get our hands dirty…. Before each workout, be sure to stretch or do some type of cardio for at least 5 minutes, but no longer than 10 minutes. Stick to this routine for at least four weeks before switching out. With each exercise, be sure to increase the weights with each successive set.

Monday - Chest/Triceps:

Chest warmup 2-3 Sets of 25 reps of Machine FLyes or Dumbbells SuperSetted with MEdium Grip Front Pulldowns for 25 reps also.
Flat Bench Press* 5 Sets of 12-10-8-6-6
Incline Bench Press* 5 Sets 12-12-10-8-6
Cable Flyes 4 Sets 10-10-10-10
Dips 4 Sets Maximum of 15 Reps, add weight if nessary.
Lying Ext. 3 Sets 12-10-10
S Bar Pressdowns* 3 Sets 12-10-10
Close Hands PushUps 3 Sets of Maximum reps BWT.

Tuesday - Back/Biceps:

Back Warmup 2-3 Sets of straight arm pulldowns for 25+ reps super setted with weight assisted chins full stretch at the bottom and squeeze at the top 15 reps.
Deadlifts** 5 Sets of 8-6-6-4-4
Bent Rows** 5 Sets of 12-10-8-8-6
Front Pulldowns 4 Sets 15-12-10-10
Behind Head Pulldowns 4 Sets 15-12-10-10
Satnding Barbell Curls 3 Sets 12-10-8
Incline DB Curls 3 Sets 12-12-12
Seated Hammer Curls 3 Sets 15-12-12
Reverse Curls 3 Sets 15-15-15

Thursday - Shoulders/Traps:

Shoulder Warmup 2-3 Sets of Around the world arm rotaions for 25-30 reps super setted with machine rear laterals for 25-30 reps.
Seated DB Presses*** 4 Sets of 12-10-10-8
Seated Side Laterals 3 Sets 12-12-10
Incline Rear Laterals 3 Sets 12-12-10
Wide Grip Upright Rows 3 Sets 10-10-10
Barbell Shrugs 5 Sets 12-10-8-6-6
Seated DB Shrugs 3 Sets 15-15-15

Saturday - Legs(Quads,Hamstrings,Calves):

Legs Warmup 3 Sets of 25-30 reps of Leg Extension super setted with lying leg curls.
Squats**** 5 Sets 15-12-10-8-6
Leg Presses**** 5 Sets 20-15-12-10-10
Step Ups 3 Sets 15-12-12
Leg Extensions 4 Sets 15-12-10-10
DB S. Deadlifts 4 Sets 12-10-8-8
Seated Leg Curls 4 Sets 15-12-10-10
Standing Calf Raises 4 Sets 15-12-10-10
Seated Calf Raises 3 Sets 15-15-15