The Blueprint, Part 2
The Final Three Phases Of The Ultimate Offseason
Training And Nutrition Plan
In the July 2010 issue of FLEX, you took the first step toward building your all-time best physique with "The Blueprint: Part 1." Well, that was just the beginning. Now, you have to finish what you started. Trainer and nutritionist extraordinaire Hany Rambod returns to help you complete his intense, all-bases-covered, nine-month offseason plan.
In this part, we've got 30 weeks worth of training programs and sample meal plans, including a supplementation regimen to keep your body in prime-time mode, and loads of advanced techniques - everything you need to be bigger and better the next time you hit the contest stage. You've got a lot of ass-busting work ahead of you, so dig in, reach down deep and get to it!
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Trainer And Nutritionist Extraordinaire Hany Rambod Returns To Help You Complete His Intense, All-Bases-Covered, Nine-Month Offseason Plan.
Phase 2: The Foundation
- Free-weight compound movements will form the core of the workouts.
- "You'll use a training partner so that you can go as heavy as possible without fear of injury or getting trapped under the weight," Rambod says.
In weeks 7 through 18 of this program, the emphasis is on building a solid base of strength.
Phase 3: Hypersize
- Since the focus is to build greater strength, FST-7 is back on the roster In weeks 25-29, Rambod takes the reps up to 10-12 for base movements and 8-10 for 7s.
- "The goal is to use the same amount of weight from the previous five weeks, but for higher reps," Rambod says. "You want to keep moving up, whether it's the amount of weight or number of reps."
In weeks 19-23 of this two-part phase, you'll continue training heavy, but reps will increase to 8-12.
Phase 4: Maximum Mass
- Rep ranges will increase, including FST-7 sets, which climb to 10-12 reps. "This phase is all about getting as much nutrient-rich blood into the muscles as possible for maximum size, roundness and fullness," Rambod says.
- "You'll still use intensity techniques on your base movements, and you'll incorporate them into your 7s, as well."
For the facts on Part 1 of FLEX's Blueprint program, you can still pick up a copy of the July 2010 issue of FLEX on newsstands; for Part 2, including 30 weeks of training routines, nutrition advice, intensity modifiers and supplementation information, grab a copy of the August 2010 issue of FLEX, on newsstands June 28, 2010.
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