This off-season is all about putting on mass over the entire body. So, if you are looking to put on slabs of lean muscle mass follow along and I will give you the run down on how I am planning to put on beef this off-season.
Before we go any further, I want to make this clear - this article is not for the beginner lifter, which means if you have not been lifting and eating like a bodybuilder seriously for more than a year, this training article is not for you. Now that we got that cleared up lets get down to business!
If you want to be a successful bodybuilder you need to take the off-season as serious as the pre-contest, especially if you are taking the natural route like me.
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Author, Alex Stewart: 'I Will Give You The Run Down On
How I Am Planning To Put On Beef This Off-Season.'
It's time to train! For me training doesn't change much from pre-contest to off-season. I always mix up my training, including heavy and moderate weights with shock techniques thrown in there from time to time to spice things up.
- Day 1: Upper Body
- Day 2: Lower Body
- Day 3: Cardio And Abs
- Day 4: Chest And Back
- Day 5: Deadlifts And Calves
- Day 6: Shoulders
- Day 7: Arms
- Day 8: Cardio And Abs
As you can see from the split above I don't have the common seven day rotation that you will see in many magazines. The reason for this is to make sure I am lifting a different muscle group on different days every week.
This is a great way to keep the body guessing. Also, you will see that I do cardio on my off days. I have tried to do my cardio post workout in the off-season, but find myself skipping it because of time issues and then I end up never doing it (Which, if you read my 10 Mistakes While Bulking, you will know that is unacceptable).
With each workout I start with 5 minutes on the treadmill just to get the blood flowing, speed is between 3-3.5 mph and the incline is 5. Regarding weight training - I warm up with several lighter sets then move to my working sets. I will only list my working sets, but make sure you warm up properly.
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