The Blueprint, Part 1
The Ultimate Offseason Plan To Get You
Ready For Your Next Contest
You've just stepped offstage at a contest you spent months and months prepping for and it didn't work out as planned. Want to erase the disappointment and be better for the next one? The time to do it is now. All you need is a yearlong program that covers all the training, nutrition, supplements, advanced techniques and strategies you need to unveil your ultimate physique.
Doesn't exist? We noticed, which is why we've enlisted one of the sport's top minds, Hany Rambod - trainer and nutritionist to some of the greatest bodybuilders today - to take you through a nine-month, step-by-step program that begins the moment you exit the stage from your latest show and takes you right up to the start of your diet for the next one. H#ll, even if you won (congrats!), use Rambod's expertise to be that much better.
Click Image To Enlarge.
Hany Rambod Is Trainer And Nutritionist To Some Of The Greatest Bodybuilders Today.
Phase 1: The Rebound
Your road to supergrowth starts with the rebound, the period immediately after and up to six weeks following a show. According to Rambod, it's a prime time to make gains.
- "After being depleted from three or four months of training, diet and cardio, shifting to greater periods of rest with high-calorie meals makes your body a virtual sponge. Your muscles will soak up all the nutrients."
Not a competitive bodybuilder who just finished a show? Well, you can still reap the benefits of the Blueprint by following Rambod's advice:
- "The jump-start to this program is the rebound phase, but noncompetitors can make insane gains by dieting to simulate the depletion that contest bodybuilders go through."
Ready to recover and build? For the facts on Part 1 of FLEX's Blueprint program, including all the weight training, cardio diet and supplementation information you'll need to get started growing for your next contest, pick up the July 2010 issue of FLEX.
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