The hard work is bearing fruit.

Ronnie Coleman, six Mr Olympia.

How do you manage to adhere to the program before the off-season competition, while the other body-builder spend enormous efforts on training to reduce weight and increase the number of repetitions?

The purpose of the final phase of preparations for the competition - make your musculature may be more pronounced and visible. To do this you need to get rid of the possibility of more subcutaneous fat and make your muscles may be larger. Disproving the traditional view on this issue, I contend that these objectives do not contradict each other.

A common misconception reads: «losing weight, you lose their forces» and «doing more repetitions, you burn more calories». But I think this is a lazy excuse athletes who perceive the run-up to competition as a holiday. I hold the opposite opinion. This is a moment of truth, the test of fire. If I can do it, I have achieved. By reducing your fat layer will increase your ratio of fat and muscle. With more muscle in proportion to your weight that you carry with them every day, you become more hardy, more vigorous and relatively stronger. Continue training with your very heavy loads, and you'll burn more calories than a smaller loads and performing more repetitions. Heavy loads require spending more energy, engage in work more muscles. So you better working on their muscles, and they are tired. By doing a lot of repetitions, even in the long setah, the total amount of calories used will still be lower than the use of large loads during trenirovki.K Unfortunately, most body-builder before the competition caught in its worst form, compared to the state, where present, when the competitions are not held. They are becoming fewer, weaker iznurennee depleted. A reason for this condition is that they give up everything that makes them bigger, and especially from vysokokaloriynyh products and high-intensity training.

Before the competition does not exclude from diet products with nutrients involved in the growth of your muscles. Continue to take the same amount of protein as before, or even more of the norm. Determine the level of calories, which would provide you the necessary amount of energy to withstand high - intensive training, and it would allow you to gradually burn superfluous fat, not causing harm to muscles. Divide the total amount of consumed food for six meals a day and spread of these six receptions consumed your proteins. (To accelerate the loss of fat, I am preparing a dish of chicken or turkey, but only because they did not like fish. When the first and last meal I use the protein in the form of food additives. The rest of my diet consists of baked potatoes, rice or grits .)

Many difficult to believe that I still use the same train, same exercises, same sety and repetitive, and the same six-schedule that in the past century. But it is true. The only difference in the amount of load. Now I became stronger and can raise large gravity. This is the only change I made to their training, the same, and recommend you. Once you formulate a schedule that best promotes the growth of your muscles, keep it in the future, while gradually increasing the load.

Apart from anything else either for a moment did not relax in the replay. Do as many repetitions as needed to completely pump the blood of your muscles, but always control his movements. Causes your muscles shrink so much that you can feel as they grow.