4-6 Weeks Out Training Tips
- An increase in Supplements allows for increased training Intensity or Volume.
- I can handle a few weeks of training that borders on overtraining. The trick is don’t overdo it too soon. Even at 8-9 weeks out I was training 4 days per week, doing just 3 sets per exercise with only the last set approaching failure. The increased supplement intake and the 7-10 days off from hard training immediately before a competition allow my body to recover and realize the gains it previously could not from overtraining.
- Increase training frequency to burn more calories, I switched to a 3 on 1 off program noted above.
- Super Sets, now is the time to pair up exercises, keep the heart rate up and maximize growth hormone production, See Legs 2 as an example.
- If fat loss is still a bit slow, take a look at supersetting ALL muscle groups by pairing push-pull exercises. Back/Chest, Bi’s/Tri’s, Quad’s/Ham’s, etc..
- At 7-10 Days out back off on training. No heavy quad work at 10 days out and all other training should be moderate or even EASY. We do this with our power lifting and athletic clients as well. The last week or so is the time to allow the body to fully recover. Time to reap the fruit of your labor.
- Switching to a 4 On – 1 Off after a week or two on a 3 On 1 Off can also help increase fat loss. Remember there tends to be a short window pre comp where a Natural Trainee can sneak by with this much training.
Notes from My Journal
"Four weeks out and the fat is coming off – but still my legs are not separating. This has always been an issue for me, big legs with little separation. Cardio, specifically running stairs will be used to stretch and separate my quads. I’m off and running, literally. 4 Very Short HIIT sessions a week, no more, no less. Nutrition and supplements for fat loss, the stairs will handle my quads separation."
"Getting stronger in the gym and looking leaner by the week. Time for another body fat check. My skin folds went up! No way. I look great, my pants are falling off me, my wheels are getting lines and I’m getting stronger. How can this be? Am I really putting fat on? A potential set back, psychologically maybe. In reality I look good regardless of what the calipers say"
Setbacks happen, the worst thing to do is to panic and do something drastic. Competitive bodybuilding is about one day on stage. The best course of action is to get right back on your plan. I just kept following my plan, with one change... Roger suggested no more calipers. He said, sometimes it’s best to just look in the mirror every morning and forget the calipers once you hit your hardest diet plan. So instead of panicking and make another diet change I just kept doing what I could see was working – regardless of my caliper reading.
Here Is What I Did the Last Week
Saturday, 1 week out
Normal meals (still following the 4-week out diet plan) – I look good, even my legs for a change!
Sunday and Monday - same
Load Creatine Select
** The pure creatine, potassium, and sodium in Creatine Select worked to fill me out without causing me to hold water. It also helps during the carb up on the next two days.
WednesdayIncreased the regular Wednesday carb meal by 50%
ThursdayNormal day, plus another regular carb up as a sixth meal
99mg of Potassium every hour
Friday8 oz beef and one-half grapefruit every 2-3hours.
198 mg Potassium every hour
Upped Ultra 40 to 10 per meal. The increased Ultra 40 kept me passing water, increased my vascularity, and will give me a great pump come Saturday.
Saturday, Day of Competition99 mg Potassium every hour
Meals same as every other low carb day in my meal plan above. Before leaving for the competition I took about 20 Ultra 40. Before pumping up I took a mega dose of Energy Reserve, Muscle Synergy, Creatine Select and Glutamine Select along with a King Size Snickers bar. How much of each supplement? A handful of Energy Reserve, at least 25 Muscle Synergy, 2 scoops of Creatine Select and 4 scoops of Glutamine Select.
**No sodium manipulation, it took care of itself on Friday.
**Water normal every day. Many manipulate water. In working with others and from personal experience there is little to be gained by doing so. Muscle is 70% water, why cut it?
My last week was pretty easy. Nothing drastic. Drastic changes can mean drastic disaster. No water or sodium restriction was used. I believe that if I look good 1 week out I will look at least as good one week later, probably better.** So why change anything? I bounced this question off Roger and here is his reply.
“We have been telling everyone who we think will listen and not think we are keeping "our secrets" for the more advanced guys to treat the final week as any other week… especially if you are looking better every day.”
** I have used this advice with a number of my bodybuilding clients, same result, including some overall wins!
I took the stage at 163 or so. The end of the article and no mention of my weight or the scale, that was intentional as I never focused on making a given weight class. As it turned out, I won the open middleweights. Still no overall win. But that is fine, I did what I set out to do. “Look better than ever and separate my quads.” My quads once a detriment are becoming an asset. This sport takes patience and dedication to a plan, even if that is a multi year plan.
Bodybuilding is not my life, it is just one part of my life that happens to make everything I do better. I have my own house and all the responsibilities that come with it. I own two businesses, TPM Global (tpmglobal.com) and Ergoteknix Inc. (fitworkz.com, I maintain the site and write all the content.) TPM Global Inc. is an import/export of engineering, design and manufacturing. Ergoteknix Inc. is a personal training and supplement sales business. Our clients – baby boomers recapturing their youth, stay at home moms, a number of successful bodybuilders and 7 World Champion Powerlifters.
I also work full time as sales manager for a manufacturing company, responsible for business development, growth, and maintaining existing sales. In the last 12 months I have traveled to Hong Kong, China, Canada and all over the US for both my sales job and TPM Global.
Most of the year my workout time is limited to 30-40 minutes per day, 3-4 days a week. This time is budgeted just as tightly as my daily business schedule. I have a girlfriend, a puppy and on weekends, weather permitting, ride motocross.
One thing I do not do is watch much TV (the average American watches up to 50 days of TV annually.) No plan and my day will be shot, as there will not be enough time to get everything done. My point, if I can do this, so can you. You set the goal; Beverly will help you develop the plan.
- Ray Binkowski personal profile
- Age: 29
- Occupation: Sales Manager Action Tool, CEO Ergoteknix Inc, CEO TPM Global Inc., Owner/Operator FitWorkz.com, Author
- Education: BS Mechanical Engineering, Certified Fitness Trainer
- Marital Status: Dating
- Current Residence: DeKalb, IL09:49:09 PM Sun, Apr 28 2013
- Gym: The Wright Athletic Club, WrightAthletic.com
- Height: 5′ 8″
- Off Season Weight: 175-180 lbs. at 10 percent body-fat
- Contest Weight: 16? lbs, it keeps creeping up
- Favorite Cheat Food: Hamburgers
- Favorite Meal: Hamburger, Cold Beer
- Most Inspiring People (outside bodybuilding): Those that continue to do the impossible! The list is way too long.
- In my CD Player: Kenny Chesney, Dave Mathews, Kid Rock, Black Label Society, a little of everything!
- Other Interests: Reading business books and periodicals, Participating in Global Business, All things health and fitness, motocross,
- Words to live by: Do what other can or wont do, do it best and do it with a smile!
- Most Inspiring Words: "You Can’t Do that!" …No better inspiration than being told you can not do something or that something is impossible.