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.
Increased the regular Wednesday carb meal by 50%
Normal day, plus another regular carb up as a sixth meal
99mg of Potassium every hour
8-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?