Typical work out Structure for off season

[Dave_19]

There are dozens almost equally effective but so much contrast, please share!

Here is one basic principle I use during the off season, its very easy to explain but works well with myself and clients. It may seem basic but basics are all you need during the off season save the fancy routines for later when your body can handle it.

-2 group split doing a main group and a sister group.

-9-12 sets per group

-1st set is always compound

-2-3 on and 1 day off is protocol

- 3 sets avg again 9-12 reps per set x 3 sets

- I like to start with the first set very low reps extremely heavy compound, so i.e. chest we may do bench and go 2,4,6, reps the first 3 heavy sets, later transition into say incline Hammer strength and go for 8-10 reps, then near the end we finish with isolation another 2 exercises (6 sets total) doing around 15 reps per set.

So basically you do a hybrid powerlifting/bbing routine, but tapper up from heavy/low reps to lighter/high reps. Also stick to heavy movements during compound not isolation.

Sounds odd but I've witnessed incredible gains using this style. Its very basic I understand but some times the basics are the most important over looked things in this sport. Such as consistency the most basic yet important thing in the sport of bodybuilding.

 

[Ironmanpits]

Everything works for a while....I like DC mainly but even that needs to be cycled with something else for a bit.

 

[btech]

5/3/1

For the first time since my stint with Superdrol two years ago, I'm actually making quality gains.

 

[almard]

There are dozens almost equally effective but so much contrast, please share!

Here is one basic principle I use during the off season, its very easy to explain but works well with myself and clients. It may seem basic but basics are all you need during the off season save the fancy routines for later when your body can handle it.

-2 group split doing a main group and a sister group.

-9-12 sets per group

-1st set is always compound

-2-3 on and 1 day off is protocol

- 3 sets avg again 9-12 reps per set x 3 sets

- I like to start with the first set very low reps extremely heavy compound, so i.e. chest we may do bench and go 2,4,6, reps the first 3 heavy sets, later transition into say incline Hammer strength and go for 8-10 reps, then near the end we finish with isolation another 2 exercises (6 sets total) doing around 15 reps per set.

So basically you do a hybrid powerlifting/bbing routine, but tapper up from heavy/low reps to lighter/high reps. Also stick to heavy movements during compound not isolation.

Sounds odd but I've witnessed incredible gains using this style. Its very basic I understand but some times the basics are the most important over looked things in this sport. Such as consistency the most basic yet important thing in the sport of bodybuilding.

I alway do the same but I add more of super set at the end...

 

[BigJB]

When I was training at an MMA gym, I put a guy through a workout that was close to the same. It went like this"

Day 1
Chest
Shoulders
Tris

Day 2
Legs

Day3
Back and Bis

Day off

repeat

We would do 2 warmup sets, and then 3 sets of a compound exercise where he would rep for one minute straight, take a minute break, lift for a minute, take two minutes break, lift for another minute, then stretch. It was a program meant to give him muscular endurance since he was a fighter, BUT, in 4 months with greatly increased calories and clean food, he gained 35 pounds!!! He has a good income so he was able to over 5k calories of clean food as well as good powder supplementation and he got 8 to 10 hours sleep every night plus good genetics so these are certainly not typical but im giving this routine a shot to take a break from super heavy training. sorry for the long post.

 

[doug1]

the only thing i do different worth mentioning from dave is i pyramid up in weight as i progress as this allows for a bit of a built in warm up. but maybe a change like his would be good.

 

[Dave_19]

I understand its SO basic, but it seems STILL many struggle with the basics, and simplicity is underestimated.

 

[Dave_19]

Everything works for a while....I like DC mainly but even that needs to be cycled with something else for a bit.

DC is a stud, follow any thing he assigns, the guy knows his stuff.