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6) Do No More Than 16-20 Top End Work Sets

If you’re training properly and understand that the name of the game is get stronger in a hypertrophy inducing rep range you’ll realize that there’s no reason to do too many more sets than this. And when you compare the training of most big, strong guys the volume ends up being somewhat similar. It may just appear different at first glance, on paper.

Beyond the beginner level most big, strong guys ramp their weights or “work up.” This means you do warm up sets and feeler sets until you get to your top end set of the day. Some guys may write it as four sets (like Ronnie Coleman), other guys write it as one set (like Mike Mentzer or Dorian Yates) but in the end it’s usually the same thing and everyone is working up toward that top end set.



Very rarely do strong guys do multiple sets with the same weight for the same number of reps (unless it’s a new exercise you are trying to master like an Olympic lift). At least none that I’ve ever seen train or trained with, and that covers a lot of people.

If you were planning to do both a vertical and horizontal press and pull in one workout (military press, bench press, chin up, bent over row) along with some bi’s and tri’s and wrote down every single set you did from the time you walked in the door it would look like a lot more than that. But in the range of 70-85% you’ll really only end up doing a few top end sets for each of those lifts. Doing more than that can lead to overtraining and won’t really help with your main goal- long term strength progression.

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The majority of bodybuilders harbor a vision of contending in a bodybuilding competition. However, the trouble with this is that a lot of of us don't know how to correctly prepare for a contest. If this describes you, then you should be ready to go on a diet, and watch what you eat for several weeks, except you are one of the a small number of bodybuilders who maintain around 7% body fat all year round.

First, you need to assess your body to see if you have enough time to prepare for the show. You can decide how much cardio needs to be done judging from your body fat levels. Body fat percentage will also determine how your training is to be done. The training part is easy because if you train heavy and with intensity, then you are right on track. Frequency can be between once every 5-7 days per body part.

Essential Contest Preparation Issues
1. Rehearsing poses. Finding out how to pose and to pose properly is a necessity. You need to start practicing posing 10-12 weeks before a competition.
2. Nutrition. You must refine your diet.
3. Stage presence. This can help to score points as well as gain crowd support.
4. Prepare to live with the judges' decision

Persistence is what separates the winner from the quitter. Being persistent will make you stronger than any iron pumping exercise could. You should have resolve in your purpose to become a champion. Once you have a firm purpose of mind, you're motivated to get into the gym with determination to overcome the heavy iron pumping that you must endure. You must also have belief in your ability to win. Even if you don't win, learn from your defeat.

The Competition Diet
The competition diet is perhaps the most complex element of contest preparation. When do you begin the diet? This depends mostly on your body composition and the date of the competition.

The difference between a good contestant and an exceptional one is all about conditioning. Supposing your caloric ingestion is 3500 daily, begin by slowly reducing it by 300 each week for four weeks – start doing this about 12 weeks out from the show. At eight weeks out, begin to

supplements with protein, amino acids and glutamine peptides. At the six-week point, begin your supplementation with thermogenics to speed up fat loss. Begin to carb load and carb deplete at four weeks out to shock your body.

Here is a sample contest preparation diet for the week before the show, the most critical of the diet stage:

Monday
Food
A minimum of six small meals, all containing protein from a variety of sources. Complex, high fiber carbs until 2 p.m., after that, protein only.
Water
1-2 gallons sodium free water.

Tuesday: same as above

Wednesday
Food
Same as Monday except for a slight reduction in the amount of carbs. Absolutely no refined flour, rice, sugar, etc.
Water
Take in up to 3 gallons of water.

Thursday
Food
Same as Wednesday, except for one thing: sodium has to be drastically reduced.
Water
Try to take in 2 gallons

Friday
Food
Same as Thursday with extra careful attention to sodium.
Water
Reduce water to ½ gallon taken between morning and 6 p.m. Sip sparingly and only as needed from 6 p.m. on.

Saturday
Food
Very small meals containing no sodium. Many competitors will take raw hone and natural peanut butter backstage with them for quick energy and muscle fullness.
Water
Sip only as needed. By now you should be dropping water, your abs should be very defined, and your muscular definition and vascularity should be very high. This is a very delicate balance. Do not try anything new at this point to alter this condition.

A contest diet can be incredibly expensive. Quality meats, supplements, and other specialized foods together with the quantity a bodybuilder needs can cost quite a bit. Dieting needs to be done gradually at first so that the body doesn't respond negatively or lose too much size too quickly. By the fourth or fifth week of dieting, food options will become extremely limited.

The Perfect Tan



When it's time for competition you want each muscular detail to be plainly visible to the judges. Here are five easy steps to applying the perfect sunless tan.
1. Remove hair: if you want the best application of the tan and you want it to go on properly and uniformly you need to get rid of the hair in the body parts you are tanning.
2. Exfoliate your skin: this step is frequently ignored and leads to dark and light spots if not done.
3. Apply tanner: put a quarter size amount of self-tanner in your hand, rub your hands together and massage the tanner into your skin.
4. Give joints special attention: dilute the tanner with moisturizing lotion to make application to the joints smoother and lighter.
5. Drying: the drying process usually lasts about 15-20 minutes.
The State Of Mind
"Many are called, but few are chosen," the Bible says. This is spot on when it comes to competitive bodybuilding. You have to be at your best on the day of the show to win at competitive bodybuilding. Making the resolution to participate is a tough one. We all want to develop our existing condition, and we're in the gym because we're not content with it. For some people, this dissatisfaction can be crippling when it comes to making the decision to compete. In order to compete as a bodybuilder:
• You will have to make the decision early (sometimes as much as a year in advance).
• You don't have to be super-human to compete.

5) Train in the Range of 70-85% of Your Max (1RM)

For the most part, any set done with less than 70% of your max won’t recruit enough motor units to induce optimal muscle growth. This means that if you can press 200 pounds for a max single you’d want your working sets to be the range of 140-170 pounds. Anything under 140 will really just be a warm up set, not a set that will produce size and strength.

Now, there is some gray area here because you do a get a training effect with sets in the 50-60% range but that is usually reserved for speed and power work.

Anything in the 80-85% range is usually enough to maximize motor unit recruitment right from the very first rep of the set, which essentially means you’ll be stimulating almost all of the available muscle fibers. For most people that is usually somewhere in the range of five to eight reps, which I have always said is the best rep range for drug free, genetically average guys who struggle to build muscle.

After that you could finish off with pump work in the range of 9-12 (or even as high as 15-20 if that represents your 70%). This will ensure that all motor units are recruited, that you have gotten the anabolic benefits of the pump and have maximized your growth potential from that particular workout.

4) Always Keep a Training Journal and Strive to Get Stronger

Progressive overload is the most basic principle in weight training. Ignore it and you will get nowhere.

If you are squatting 225 right now, you better be doing at least 275, if not 315 by this time next year if you want to grow. Without keeping detailed records of your workouts you will never know what goals you are trying to beat.

Keep in mind however, that you can’t make progress at every training session. That would be impossible and attempting to do so would lead to injuries. Autoregulate based on how you are feeling each day and strive for long term progress.

But remember this, before you start getting caught up on supersets and drop sets and all that…

The guy who can overhead press 95 pounds for ten reps today is going to be a hell of a lot bigger when he can press 185 pounds for ten reps. It’s that simple.