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PRE CONTEST HIGH REPS? PART ONE
Many people switch to high rep training to prepare for a contest (or heal from an injury). A little extra high rep work can be helpful but for the most part, precontest high reps is a waste of time--instead train as heavy --as normal-- as you prepare for a contest or peak.
Do not switch over to high volume high rep workouts unless you are big and need to slim down. Such training will not build definition. Diets and losing fat builds definition. You want to stay as big and as full as possible.
If you want to add in some high rep work into your normal workouts do it this way: High rep sets should be added onto the end of regular sets or at the end of a workout (just one or two sets will be fine) or performed later in the day after your heavy training. A set of 100 curls or bench press can be very stimulating. Usually once a week I like to do one exercise for lots of reps to really blow out the pump. I do this at the end of my workouts after I am finished with everything else.
PRE CONTEST HIGH REPS? PART TWO
This type of peaking is suggested for busy people.
Most people work jobs, go to school and lead busy lives out of the gym. Training has to fit in around a "normal" life. For the most part a person will train at a certain frequency year round. Let's say 2 heavy workouts a week, maybe 3. This is sufficient to gain strength and size and still go to work and raise a family.
If the athlete decides to enter a contest he will need to increase his training frequency. How much is dependent on many factors. At least 2 more workouts a week using secondary exercises. My advice is to train as often and as frequently as you can tolerate. Daily abs and split workouts are suggested.
Frequent, small "secondary" workouts work very well. Short workouts several times a day, pumping the muscles fully are excellent. I often work my back 3 times on back day. Two of the workouts are just quick pump sessions.
This sort of peaking schedule, based on more frequent training with more exercises, sounds like contradictory advice from what I suggested in part one. And it is. The normal athlete (one who cannot build his life around his training) will need to increase his training frequency in order to peak properly for a contest.
This type of contest preparation is the method used by bodybuilding great Frank Zane.This training will take place about 6 to 8 weeks out from the show.
This increased volume of training includes more sets and more exercises to add increased separation and detail to the physique. This will amount to a certain amount of overtraining, and growth will stop during this time. However, you should become more muscular. This combined with the proper diet (to lose fat) will give you the right "look" when it's time to peak.
Lee Apperson
Many people switch to high rep training to prepare for a contest (or heal from an injury). A little extra high rep work can be helpful but for the most part, precontest high reps is a waste of time--instead train as heavy --as normal-- as you prepare for a contest or peak.
Do not switch over to high volume high rep workouts unless you are big and need to slim down. Such training will not build definition. Diets and losing fat builds definition. You want to stay as big and as full as possible.
If you want to add in some high rep work into your normal workouts do it this way: High rep sets should be added onto the end of regular sets or at the end of a workout (just one or two sets will be fine) or performed later in the day after your heavy training. A set of 100 curls or bench press can be very stimulating. Usually once a week I like to do one exercise for lots of reps to really blow out the pump. I do this at the end of my workouts after I am finished with everything else.
PRE CONTEST HIGH REPS? PART TWO
This type of peaking is suggested for busy people.
Most people work jobs, go to school and lead busy lives out of the gym. Training has to fit in around a "normal" life. For the most part a person will train at a certain frequency year round. Let's say 2 heavy workouts a week, maybe 3. This is sufficient to gain strength and size and still go to work and raise a family.
If the athlete decides to enter a contest he will need to increase his training frequency. How much is dependent on many factors. At least 2 more workouts a week using secondary exercises. My advice is to train as often and as frequently as you can tolerate. Daily abs and split workouts are suggested.
Frequent, small "secondary" workouts work very well. Short workouts several times a day, pumping the muscles fully are excellent. I often work my back 3 times on back day. Two of the workouts are just quick pump sessions.
This sort of peaking schedule, based on more frequent training with more exercises, sounds like contradictory advice from what I suggested in part one. And it is. The normal athlete (one who cannot build his life around his training) will need to increase his training frequency in order to peak properly for a contest.
This type of contest preparation is the method used by bodybuilding great Frank Zane.This training will take place about 6 to 8 weeks out from the show.
This increased volume of training includes more sets and more exercises to add increased separation and detail to the physique. This will amount to a certain amount of overtraining, and growth will stop during this time. However, you should become more muscular. This combined with the proper diet (to lose fat) will give you the right "look" when it's time to peak.
Lee Apperson
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