TRAINING PLAN FOR COMPETITORS
This is a training plan for people who exercise very seriously, have more than two years of experience in the gym, or are preparing for a competition. Competitors usually accompany this type of training with a suitable “cure” because it is not easy to exercise this hard and rest enough for the next training without help. Taking anabolics implies that you can take in more protein (at least 3-4g per kilogram of body weight) and that these proteins will be incorporated into the muscle. It is the same with the increased intake of carbohydrates (6-8 g per kilogram of body weight). With the help of anabolics carbohydrates are better used and give more energy, which enables stronger training.
I personally tried this kind of training for five weeks (without anabolics) as a training partner of a competitor who was taking anabolics. Needless to say, after five weeks I was beat up and overtrained, and my training partner was fresh as a bird.
At that time, I had a good diet, but I only used milk and egg protein as a supplement, which is not enough for such intense training, especially when you follow someone who takes anabolics during training.
So, yes, you need additional supplements for this type of training. However, there are healthy supplements that will help you achieve your goal. The combination of whey, vitargO, glutamine, bcaa, and creatine before and after training with tribulus between meals and an ampoule of magnesium before bed can enable good recovery and allow you to work out for 5-6 weeks without the use of anabolics.
You will exercise for 4 days, with 1 day of rest, and train the same muscle group every sixth day. Repetitions are done in the hypertrophy range of 10-12.
The training consists of 20 to 28 sets, with a short break of 45 seconds between the sets. This allows you to finish the training quite quickly. All the exercises target all parts of the muscle and evenly build the whole body.
The training plan for competitors is as follows:
| Day | Training |
| Monday | A – chest, front and middle shoulders |
| Tuesday | B – back, trapezius, rear shoulders |
| Wednesday | C – legs, hamstrings |
| Thursday | D – triceps, biceps, calves, abdominals |
| Friday | Rest |
| Saturday | A – chest, front and middle shoulders |
| Sunday | B – back, trapezius, rear shoulders |
- A – training
| Muscle group | Exercises | Sets | Reps | Tempo | Rest |
| Chest | Incline bench | 4 | 12,10,10,10 | 2-0-2 | 45 |
| Bench press with dumbbells | 4 | 12,10,10,10 | 2-0-2 | 45 | |
| Decline bench with dumbbells | 4 | 12,10,10,10 | 2-0-2 | 45 | |
| Front shoulders | Alternating dumbbell front raise | 4 | 12,10,10,10 | 2-0-2 | 45 |
| Middle shoulders | Front press | 4 | 12,10,10,10 | 2-0-2 | 45 |
| Side lateral raise | 4 | 12,10,10,10 | 2-0-2 | 45 |
- B – training
| Muscle group | Exercises | Sets | Reps | Tempo | Rest |
| Back | Front lat pull down | 4 | 12,10,10,10 | 2-0-2 | 45 |
| Close grip front lat pull down | 4 | 12,10,10,10 | 2-0-2 | 45 | |
| Seated cable row | 4 | 12,10,10,10 | 2-0-2 | 45 | |
| Trapezius | Barbell shrug | 4 | 12,10,10,10 | 2-0-2 | 45 |
| Rear shoulders | Bend over lateral raises | 4 | 12,10,10,10 | 2-0-2 | 45 |
- C – training
| Muscle group | Exercises | Sets | Reps | Tempo | Rest |
| Legs | Leg extension | 4 | 12,10,10,10 | 2-0-2 | 45 |
| Hack squat | 4 | 12,10,10,10 | 2-0-2 | 45 | |
| Leg press | 4 | 12,10,10,10 | 2-0-2 | 45 | |
| Hamstrings | Lying leg curl | 4 | 12,10,10,10 | 2-0-2 | 45 |
| Straight leg dead lift | 4 | 12,10,10,10 | 2-0-2 | 45 |
- D – training
| Muscle group | Exercises | Sets | Reps | Tempo | Rest |
| Triceps | Close grip bench press | 4 | 12,10,10,10 | 2-0-2 | 45 |
| Skull crushers | 4 | 12,10,10,10 | 2-0-2 | 45 | |
| Cable v bar push down | 4 | 12,10,10,10 | 2-0-2 | 45 | |
| Biceps | Barbell curl | 4 | 12,10,10,10 | 2-0-2 | 45 |
| Concentric contraction with barbell | 4 | 12,10,10,10 | 2-0-2 | 45 | |
| Calves | Seated calf raise | 4 | 12,10,10,10 | 2-0-2 | 45 |
Conclusion
You can do this type of training for muscle hypertrophy, or to melt subcutaneous fat. Both goals require certain adjustments.
If the goal is hypertrophy, it is necessary to take at least 3 grams of protein per kilogram of body weight and 6 grams of carbohydrates with a low glycemic index in the diet.
If the goal is to melt subcutaneous fat or prepare for a competition, it is necessary to take 4 g of protein per kilogram of body weight with a reduced intake of carbohydrates (the same 4 grams of carbohydrates per kilogram of body weight). In addition to training in the gym, it is necessary to do 3-4 cardio workouts per week lasting about 45 minutes.
Photo by: freepik.com
