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Bodybuilding Off-Season Power Training Program Bodybuilding Off-Season Power Training Program
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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:

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:

Tuesday - Back/Biceps:

Thursday - Shoulders/Traps:

Saturday - Legs(Quads,Hamstrings,Calves):

Rest Days - Wednesday & Sunday



* Dummbell version used on alternate weeks after firts 3 weeks of cuycle.

** Deadlifts performed every other week and DB Rows and T-Bar Rows substituted in alternate weeks.

*** Substitue Either Behind Neck Smith Presses or Standing Push Presses.

**** Alternate with Front Suats and Hack Squats on Alternate weeks.

Tags: Workout Programs

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