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Post by RUBICON19 on Jul 18, 2006 19:24:08 GMT -5
When you do your precontest depletion workout, do you do the whole body (except for legs) each day, or do you do a split?
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Post by masterschamp on Jul 19, 2006 7:18:04 GMT -5
Randy,
I'll make the Saturday before the contest my last leg session. Then, on Monday, Tuesday, and Wednesday, I pick 2 machine or cable exercises for each upper bodypart, and do 3 sets of each for 15-20 reps. I cycle through each of the exercises, non-stop, one time , rest, then do it again for two more cycles. My order of bodyparts is: BACK/CHEST/DELTS/BICEPS/TRICEPS. I don't do any training at all after Wednesday AM.
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Post by Massiv on Jul 19, 2006 8:48:55 GMT -5
That is what I did. Three days in a row, I did just upper body. I did three sets of 20. 3 excercises for big muscle groups and 2 for the smaller ones. 30 seconds rest between.
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Post by RUBICON19 on Jul 19, 2006 12:09:18 GMT -5
Cool. Thats what I was planning to do.
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Post by Tim Wescott on Jul 19, 2006 12:28:59 GMT -5
I do almost the same exact thing as Keith and John,but I also do cardio on my 3 depletion days to further deplete glucose and glycogen levels.
I stop legs between 7-10 days out from the contest.
I go light,fast,and for high reps.
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Post by RUBICON19 on Jul 19, 2006 13:52:21 GMT -5
I did legs on Monday. Dont think I will do them again.
I am with you Tim. I plan to do the eliptical all 3 days 2 x per day to further deplete muscle glycogen from all over.
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Post by Tim Wescott on Jul 19, 2006 16:45:51 GMT -5
I did legs on Monday. Dont think I will do them again. I am with you Tim. I plan to do the eliptical all 3 days 2 x per day to further deplete muscle glycogen from all over. Randy,you may be better off with just a slow walk on the treadmill in an incline positon,because the elliptical can stress out the legs pretty quickly. If you do use it,don`t go too crazy,just burn calories,nothing intense at all or the quads may end up holding fluid on contest day. |
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Post by beckie on Jul 19, 2006 19:07:01 GMT -5
Definitely stop legs 7-10 days out b/c if you train them too close in they may retain water or look smooth(as I found!)..do the upper body as the other guys suggested...everyone does it a little differently,for my clients I pick one exercise per muscle group only and do the 3 x 12-15 reps but as we see here some do 2 exercises...
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Post by RUBICON19 on Jul 19, 2006 21:00:22 GMT -5
I did legs on Monday. Dont think I will do them again. I am with you Tim. I plan to do the eliptical all 3 days 2 x per day to further deplete muscle glycogen from all over. Randy,you may be better off with just a slow walk on the treadmill in an incline positon,because the elliptical can stress out the legs pretty quickly. If you do use it,don`t go too crazy,just burn calories,nothing intense at all or the quads may end up holding fluid on contest day. I wasnt planning on going nuts. Wont have the energy anyway. I already stopped legs so, they should be fine. I will try to post pics of the wheels this weekend. |
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Post by Intensity on Jul 20, 2006 12:26:24 GMT -5
I do my last legs workout on Saturday, and train as usual (no circuit or higher reps) on Sunday (Ex: Chest and shoulders), Monday (ex: Arms), Tuesday (ex:back) and Wednesday (Ex: poses, flex, cardio, ect).
Keep my carb intake low, but not at zero during this period... and increase them on thursday morning!
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Post by RUBICON19 on Jul 20, 2006 17:52:46 GMT -5
Hay Thanks MO!!!!!!!!!!!
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Post by hossjob on Jul 22, 2006 7:49:33 GMT -5
I do pretty much what's been stated. Saturday last leg day. Monday and Tuesday I do upper body split into 2 days. I do my 2 favorite exercises for pumps and do about 12-15 reps w/ a weight I could easily get for 20. Keep carbs very low (usually only w/ breakfast) and I perform about 15-20 min cardio after the weights to make sure I deplete all glycogen stores.
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Post by EBA84 on Aug 16, 2006 16:14:21 GMT -5
Last leg workout Thursday before the contest which is 9 days before. Fast high rep regular workouts Saturday, Sunday and Monday. I work my whole upper body over these 3 days while depleting carbs. Tuesday morning is an upper body workout as Keith described. Start carbing up immediately after this. Carb load for 4 days. It takes an astronomical amount of carbs to fill me back out so it takes 4 full days of eating. I am usually sick of food after the second day.
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Post by mrbeefy on Sept 14, 2006 14:16:37 GMT -5
During the depletion, I've been cutting my carbs on monday and Tuesday, and total carb deplete wednesday. Then start to load on Thursday.
What do ya'll think of total carb depletion on Wednesday? Yea~nay?
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Post by beckie on Sept 14, 2006 16:09:21 GMT -5
Has it worked for you? If so then theres no reason to change it! I think most competitors actually over-deplete by cutting carbs fully for 3 days so what you are doing actually seems quite sensible  |
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Post by mrbeefy on Sept 14, 2006 19:12:05 GMT -5
Well..it's worked so far..but still needs tweaking. I think I may need to REALLY carb load thursday. I've kept it to about 300 g but might need to kick it up Thursday, and back off a little Friday. I think I cut my water too early on this last contest too. I cut water at 12:00, and I should have waited until about 6:00 pm. Ideas?
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Post by Intensity on Sept 25, 2006 12:00:38 GMT -5
Agree with the water! In fact, in my mind, it's not how early your cut it... but how much you were drinking when cutting it (The more in = the more out)! So i belive in drinking a looot of water 10-12 liters (approx 3 gallons) until friday night! After that (friday night and saturday) i still drink, but a lot less...
As far as carb load goes... i've seen a way more "too flat" than "too much carbed"....
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Post by Tim Wescott on Sept 25, 2006 12:04:10 GMT -5
Agree with the water! In fact, in my mind, it's not how early your cut it... but how much you were drinking when cutting it (The more in = the more out)! So i belive in drinking a looot of water 10-12 liters (approx 3 gallons) until friday night! After that (friday night and saturday) i still drink, but a lot less... As far as carb load goes... i've seen a way more "too flat" than "too much carbed".... Mo,I always knew I should drink more water,but as easy as it sounds,it has always been difficult for me. I remembered your posts about water all this year at every contest I entered and I kept sucking it down. At the NABBA Nationals,I drank more than I ever had before ,and I think regardless of the pics,that I looked the best I have looked in years............the water intake helped me out bigtime ,so thanks for the inspiration................once again!! #arockon6ha# |
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Post by mrbeefy on Sept 25, 2006 13:56:49 GMT -5
I was pushing a little over 2 gallons for the 5 days prior to the Nationals. It was difficult enough stopping every 20 minutes during the 5.5 hour drive from Cleveland and "marking my territory" along the PA Turnpike! Of course, with the cost of the tolls, it was a nice little pay-back!
I did 3 shows this year, and every show got a little closer to getting the water right. I'll try an experiment next year on a "test-contest prep" and see how the 3 gallons works out. Thanks for the input!
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Post by Intensity on Sept 25, 2006 14:11:21 GMT -5
Agree Tim, we often believe we do drink a lot, until we realize what it is to really drink 3 gallons a day! It's a pain… but worth it! In my mind, that's the best way to be dry, while staying full… and the combinaison of both, is the optimal target! I would even say not to fear sodium… but that, it's another story  |
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