Lean muscle mass Workout

May 30, 2016
Catabolismo
Author, Alex Stewart: 'I Will Give You The Run Down On How I Am Planning To Put On Beef This Off-Season.'
Article Summary:
  • The off-season is the time to assess your weak points and put the work in the gym.
  • For me training doesn't change much from pre-contest to off-season.
  • The off-season is a time to put on quality weight so that means eating quality food.

This off-season is all about putting on mass over the entire body. So, if you are looking to put on slabs of lean muscle mass follow along and I will give you the run down on how I am planning to put on beef this off-season.

Before we go any further, I want to make this clear - this article is not for the beginner lifter, which means if you have not been lifting and eating like a bodybuilder seriously for more than a year, this training article is not for you. Now that we got that cleared up lets get down to business!

The Upper Body Pump You Get Is Amazing.If you want to be a successful bodybuilder you need to take the off-season as serious as the pre-contest, especially if you are taking the natural route like me.


Click Image To Enlarge.
Author, Alex Stewart: 'I Will Give You The Run Down On
How I Am Planning To Put On Beef This Off-Season.'

Off-Season Training

It's time to train! For me training doesn't change much from pre-contest to off-season. I always mix up my training, including heavy and moderate weights with shock techniques thrown in there from time to time to spice things up.

  • Day 1: Upper Body
  • Day 2: Lower Body
  • Day 3: Cardio And Abs
  • Day 4: Chest And Back
  • Day 5: Deadlifts And Calves
  • Day 6: Shoulders
  • Day 7: Arms
  • Day 8: Cardio And Abs

The Upper Body Pump You Get Is Amazing.As you can see from the split above I don't have the common seven day rotation that you will see in many magazines. The reason for this is to make sure I am lifting a different muscle group on different days every week.

This is a great way to keep the body guessing. Also, you will see that I do cardio on my off days. I have tried to do my cardio post workout in the off-season, but find myself skipping it because of time issues and then I end up never doing it (Which, if you read my 10 Mistakes While Bulking, you will know that is unacceptable).

With each workout I start with 5 minutes on the treadmill just to get the blood flowing, speed is between 3-3.5 mph and the incline is 5. Regarding weight training - I warm up with several lighter sets then move to my working sets. I will only list my working sets, but make sure you warm up properly.

RELATED VIDEO: The Alex Show

Episode #2: Triceps Workout!

In his second video show episode, natural bodybuilder Alex Stewart performs a serious triceps workout, performing and providing commentary on exercises to increase arm strength and thickness, naturally!


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