Need Help? Customer Support 1-866-236-8417

Off-Season Power Training: Strength & Size!

If you want to become more muscular and advance your strength, you will find the following program of great benefit. But as you read this, you need to keep an open mind. Even if you are old school, this program will help you.

If you want to become more muscular and advance your strength, you will find the following program of great benefit. But as you read this, you need to keep an open mind. Even if you are old school, this program will help you. For the power or strength athlete, this type of training is strictly for the off-season and not to be used during peak training for a contest because you WILL overtrain.

"Eating correctly is another key element for proper gains. Try to eat smaller meals about every 2 to 3 hours."

Overtraining. Many lifters confuse more with better; if they train longer, they'll grow faster. Instead, over time, what happens is that they see fewer gains, get injured or even become weaker. Proper rest and recuperation is the key element for making gains anytime during your training. Therefore, at all times, you must pay close attention to how you feel. I recommend taking short, power naps during the day if you can. You may only need 20 minutes to get you re-charged.

Eating correctly is another key element for proper gains. Eating right is the true meaning of "diet" as far as I'm concerned. Some make the mistake of trying to train after not eating all day long. Think of your body as an engine. If you want it to perform properly, you must have fuel in the tank. Without going into great detail, try to eat smaller meals about every 2 to 3 hours. Don't misunderstand me by thinking that you must eat tuna fish all day long. Especially in the off-season, you need a combination of proteins, carbohydrates and fats.

Speaking of protein, the amount you take in should vary depending on your training cycle. For this program, I usually take in about one and a half grams per pound of bodyweight. Focus on getting your protein from whole foods first. If you need help, turn to supplements. I use Animal Max and Hi Protein Bars. The post-training meal is very important. While I use UniSyn, you can use whatever you like; just make sure you eat. Finally, be sure to drink plenty of water.

Training Routine

Alright, it's time to get our hands dirty. Before each workout, be sure to stretch or do some type of cardio for at least 5 minutes, but no longer than 10 minutes. Stick to this routine for at least four weeks before switching out. With each exercise, be sure to increase the weights with each successive set.

Monday: Quads/Hams/Calves
Superset
Superset
Superset


Tuesday: Biceps/Triceps
Superset
Superset
Superset


Wednesday: Back/Traps
Superset
Superset


Thursday: Chest/Shoulders
Superset
Superset
Superset
Superset


Friday: Off
Saturday: Repeat

Recommended For You

Spotting 101: How To Spot The Bench, Squat, And Dumbbell Press

Spotting isn't just a question of etiquette. It's how you can help a friend hit a PR and not get injured in the process. Learn the fundamentals and spread the word!

8 Ways To Maximize Your Muscle Pump

Looking for ways to maximize your muscle pump and garner the best results from your workouts? Here are 8 tips to get you pumped!

James Grage Rewired 9-Week Fitness Trainer

The Rewired Trainer is designed to help you discover your fitness personality, overcome common hurdles, and get fit for life. Reset, rebuild, and rewire.