Article Index

Written by Ron Harris
28 May 2018

16contesttraining

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

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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

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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.

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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

DISCUSS THIS ON THE MD FORUM

 

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