Contest Training & Dieting - How Top Pros Do It
Article Index
Contest Training & Dieting - How Top Pros Do It
Ever wonder what training and diet plans Olympian bodybuilders follow? In this MD special we look at the nuts and bolts of the strategies adhered to by Dexter Jackson, Branch Warren and Victor Martinez. Check out the sheer workload and dietary discipline these guys have to endure in order to be contest ready.
DEXTER JACKSON
Training Split
Monday: Quads
Tuesday: Chest and calves
Wednesday: Back
Thursday: Delts and hams
Friday: Arms
Full Routine
Monday: Quads
Leg Extensions 5 x 20-30
Power Squat Machine 4-5 x 8-10
Leg Press 4 x 10
Walking Lunges 3 x 20 steps each leg
Tuesday: Chest and Calves
Smith Machine Incline Press 5 x 10
Smith Machine Flat Press 4 x 10
Dumbbell or Machine Flyes 4 x 10
Calf Tri-set:
Seated Calf Raises 4 x 10
Standing Calf Raises 4 x 10
Angled Calf Sled 4 x 10
Wednesday: Back
Lat Pulldowns 5 x 10
Barbell Row s 4 x 10
Rack Deadlifts 4 x 10
Seated Cable Rows 4 x 10
One-arm Dumbbell Rows 4 x 10
or
Hammer Strength Rows 4 x 10
Thursday: Delts and Hams
Dumbbell Lateral Raises, One or Two Arms 4 x 10
Front Raises With EZ-Curl Bar 4 x 10
Dumbbell or Machine Press 4 x 10
Dumbbell Upright Rows 4 x 10
Dumbbell or Machine Rear Laterals 4 x 10
Seated Leg Curls 4 x 10
Lying Leg Curls 4 x 10
Reverse Hack Squat Good-Mornings 4 x 10
Friday: Arms
Biceps
Preacher Curls 4 x 8-10
EZ-Bar 21s 4 x 21
Dumbbell Concentration Curls 4 x 8-10
or
One-Arm Machine Curls (elbow above 4 x 10
shoulder joint)
Triceps*
Cable Pushdown, V or Straight Bar 4-5 x 10
Skull-Crushers or Dip Machine 4-5 x 10
Rope Pushdowns 4-5 x 10
*Dexter performs tri-sets, or three exercises back-to-back without resting, for 4-5 rounds.
Contest Diet
Meal 1 7 oz. steak or chicken, 2 whole eggs, 4 1-ounce packets of grits
Meal 2 8 oz. chicken or cod, 2 cups white rice
Post-workout BCAA powder in Gatorade
Meal 3 8 oz. chicken or cod, 2 cups white rice
Meal 4 8 oz. chicken or cod, 2 cups white rice
Meal 5 10 oz. chicken, large green salad
CLICK FOR BRANCH WARREN'S TIPS
CLICK FOR VICTOR MARTINEZ' TIPS
FOLLOW MUSCULAR DEVELOPMENT ON:
FACEBOOK: MuscularDevelopment Magazine
TWITTER: @MuscularDevelop
INSTAGRAM: @MuscularDevelopment
YOUTUBE: http://bit.ly/2fvHgnZ
- Prev
- Next >>