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Bodybuilding Question of the Month
by Sachet, Team Ironlife.com Staff Writer, mod at www.IntenseMuscle.com
(This months featured photo is of Masswithclass2002 - Vet @ BeyondMass.com)
In the event that you missed last month's IronLife Online Magazine *frowns at you* the Question of the Month is a way to get a variety of responses to the same question from several very knowledgeable people. It's a fun way to bring our online bodybuilding communities together for educational purposes and to check each other out. I'm loving it *lol*
This month has multiple questions:
How many days a week do you work out and how long are you in the gym?
What body fat percentage do you get to during your off season bulking?
Why does that work for you?
Do you do cardio off season? Why or why not.
If you're a competitive bodybuilder, kindly answer the following questions as well.
How many days a week do you work out and how long are you in the gym during contest prep?
What is your cardio of choice during contest prep?
Quote:
Skip - Admin @ www.IntenseMuscle.com
3 days a week at about 1.5 hours per session as I take plenty of time in between sets in the off season.
I try not to allow myself above a true 15%. I say "true" because my body fat is tested via DXA scan instead of calipers. I would probably be only 12% via calipers. However, I look fatter because I get the "Ronnie Coleman" gut in the off season from the higher volume of food.
First, if my body fat level is too low, I will not be in a constant growth state because I would have to limit calories to keep the body fat low. Second, I have been doing this for 20 years so I need to stay some what sane in the off season to be able to continue this lifestyle. For me to stay lean, I need to weigh everything out and be far more obsessive than I want to be, all year round.
I don't even do cardio pre contest. LOL Well, very infrequently. Anyway, I prefer to manipulate my condition via diet first, activity second. The less work that I do in the gym, the less chance of over training and the more chance for growth. If I find myself getting too fat, I will cut calories not add extra work.
My training does not change from off season to pre contest. If you acquired size and strength by training a certain way, it would seem absurd to change the training pre contest simply because you are attempting to lower body fat levels.
On the rare occasion that I do cardio, I always use the Stairmaster first, unless my back is bothering me, and then I will use the elliptical.
Quote:
Technobarbie - Mod @ www.FeminineMuscle.com
Off season I work out 5 days a week and am usually in there about an hour, at times I switch up my split for a few week to isolate a certain lagging body part and may be in 6 times a week. I let my body fat get up to 13-15% off season, any higher than that and I start to freak out. I would love to keep it lower but just lack the discipline to keep my diet super clean off-season. I love sweets. I have never had to do cardio off season, in fact I just can’t seem to add much mass if I do but as I get older that seems to be changing.
During contest prep – whole new ballgame. I’m in the weight room 6 days a week and cardio every single day. The older I get the more cardio I seem to have to do to lean up. The step mill is hands down my favorite, most effective form of cardio but I also like to run outdoors with my dog when weather permits.
Quote:
Pudgy - Admin @ www.ChemicalFitness.com
My normal training week is Sunday through Thursday with Friday and Saturday off. If I’m cutting (which I usually am) I start with 30-45 minutes of some type of cardio then move on to resistance training. The balance of my time depends on the muscle group I'm working that particular day. The longest day is leg day, usually Sunday, I do not split my leg workouts and I try to hit each muscle for three sets and a lot of reps. this usually takes about 90 minutes. Most of my other days average about 45 minutes to an hour depending on my reps and sets that day. When I bulk, as I am an endomorph, I still try to eat very clean. Bulking to me means adding a lot more calories to my daily intake, however they are still quality calories. Usually I just add two or three shakes with olive oil to keep my protein to caloric efficiency. I do cardio when I'm both cutting and when I'm bulking because my body adds fat just as easily as it adds muscle when I'm bulking. I concentrate on a lower intensity cardio like the treadmill when bulking. When I cut I need the cardio to keep my metabolism charged because of my caloric deficit and this is usually when I do a little more intense cardio.
Quote:
MacGyver - Valued Member @ www.BeyondMass.com
I work out between 3-5 times per week. Depending if I am doing cardio. Most training sessions run between 45 minutes to 1 hour.
My body fat percentage doesn't get too high when bulking. At most 12%.
When at the gym, I don't train to get a huge pump in a muscle as we know that this isn't what causes growth. After warming up, I train very heavy (this is different for everyone) on the body part for one extreme set in a certain fashion. Hoping to rebuild the muscle so it can sustain a heavier load next time. I keep a log book and try and beat my previous weight or reps. In a nutshell, this is a brief explanation DoggCrapp's Training methods.
I try to do cardio 2-3 times per week. It varies at different times of the year.
(I don't compete)
Quote:
G-S - Admin @ www.MassMuscleInc.com
5 days per week, 1 hr each day.
I stay in bulking seasons year around. I'm normally anywhere from 15-20%.
I hate cardio, with a passion.
Quote:
BigWilly- Mod @ www.SculptedByIron.com
Currently 4-5 days a week...60-90 min per session.
No more than 12-14%
No reason, that's just the highest I get no matter what I do.
No cardio off season, I find it inhibits my gains because I have a fast metabolism as it is.
Pre-contest 6 days a week for 60-90 min per session depending on if I do cardio after weights.
Usually cardio consists of 20-30 min on the incline treadmill.
Quote:
Beeza - Valued Member @ www.FortifiedIron.net
I spend an average of 4-5 days a week in the gym, and my workouts range anywhere from 60-120 minutes depending upon the volume I selected for that week.
My recent and fairly large amount of fat loss brought me down into competition shape. I started at around 20% body fat, and dieted for 22 weeks to lose 41lbs and end up in the 6-7% body fat range. Now that my body fat is more manageable and easily controlled it will stay 12% and under while bulking.
Keeping my body fat percentage fairly lean in the off season will allow me to diet for a slightly shorter amount of time, diet with less intensity(more muscle preservation), and hopefully lower my body fat percentage even lower than it previously was for my next competition.
Cardio in the off-season will help keep my body fat under control while still gaining a fair amount of muscle. With my body-type I can gain muscle fairly easily, but I also easily put on body fat. A session or two of cardio combined with keeping close track of my caloric intake should do the trick.
My training stays the same throughout my entire contest preparation until about two weeks out. I believe it is important put as much effort as possible into every workout up until about 7-10 days out. Highly intense training this close to competition may result in your muscles being sore and difficult to flex while on stage( not to mention by then your energy levels will be so low you won't be able to workout so intensely).
I believe a variety of cardio is important. If a person sticks to just one form of cardio they are more likely to become bored and start skipping cardio sessions. During my preparation I alternated between 30-45min moderate intensity sessions, HIIT sprinting, and Clean Cardio. This allowed me to stay more focused and on track with my dieting and cardio schedule.
Quote:
Liftsiron - Mod @ www.SculptedByIron.com
I workout off season four to five days per week approximately one hour each time.
I try not to let my body fat % exceed 10-12%. This works best for me because I don't have to diet as strict for such a long period of time. I do a little but not to much, I find that it's not necessary to maintain an acceptable off season body fat %.
During contest prep I workout approx five to six days a week, training sessions rarely exceed one hour in length.
The cardio that I prefer is briskly hiking over semi rugged trails, we have many where I live. I often find myself sweating profusely even in cooler weather.
Quote:
Derek_D
Currently I am training 5 days per week (Monday, Tuesday, Thursday, Friday & Saturday), but that will vary depending on what I am trying to accomplish!
Normally I try not to let myself get over 14%bf, and the reason I get it that high is simply because I don't like to stay on a diet all year round. I still eat fairly clean, but I eat a lot of food, to maximize the amount of muscle I create! If I dieted all year round, I'm not sure how I would be able to stick to a contest diet!!!!!
In the past, no... but that was a big mistake. I will most definitely continue doing cardio while bulking next year to help keep the fat off and just to stay in better all-around condition.
I am currently preparing for my first two shows in November (6 & 20) and for the first 7 weeks of my preparation I spent 5 days a week in the gym (Monday, Tuesday, Thursday, Friday & Saturday) and my time in the gym was usually around 1hr for training and 45min for cardio... so around 2 hours! For the last 7 weeks of my preparation I have been weight training 5 days a week, same as before, but I've been doing cardio and abs on the off days (Wednesday and Sunday). My time in the gym now, including tanning time is roughly 3.5 hours a day on weight training days, and 1.5hrs on non-training days. 1hr for Weight Training, 45min AM Cardio before breakfast, 45min PM Cardio after workout, 30min posing, roughly 30min for tanning (Getting there, tanning, etc). On non-weight training days, its just the AM Cardio and abs...
My preference for cardio is a low incline (3.5-4), low intensity (3.5-4) walk on the treadmill. If I get real lazy though, its recombinant bike for me!!!!!
Quote:
VA_Maddog - Valued Member @ www.IntenseMuscle.com
Three days a week Mon/Wed/Fri workouts last about 90 minutes.
I normally stay between 7-9% in the off-season and try to get below 5% for a contest.
I find it much easier to deal with the contest prep phase when I can take a moderate approach to fat loss, going slow in order to retain as much LBM and strength as possible. I don't like long prep phases so if I stay within 15 lbs of contest weight I can design a 9 week prep-phase that allows me to drop total k/cals and carbs slowly from week to week.
I have done very little cardio for the past two years and have never been leaner. My cardio is limited to a 5 minute warm-up on training days. For me extra cardio is unnecessary as I can get lean and lose BF through the nutritional side of the equation.
My workout program does not change very much pre-contest. Still three days a week and about 90 minutes. During the final two weeks of workouts weights or reps may drop slightly, but essentially I follow the same training program year round making changes when I need some variety or if I want to try a new approach - but not because it is pre-contest.
No cardio is my cardio of choice and it has worked very well for me the past two years.
Quote:
Homonunculus - Mod @ www.IntenseMuscle.com
3-4 for 1.5 hr actual training. (Goof off a bit after it possible.)
This has varied. I've been up to 15+% during several off-seasons, but do not seem to gain more that when staying leaner (closer to 10-12%).
Generally, I think that, at least for my body, the generalized stress that comes with putting in massive amt.'s of calories seems to negatively affect growth. Basically if I feel like shit because of massive overeating (6000+kcal/day), I make poor gains.
None. Haven't for 6+ years. It inhibits muscle growth for me.
Same as above. Workout are even shorter sometimes (fewer sets).
None - I just use diet...
Quote:
Praetorian - Mod @ www.ChemicalFitness.com
4-5 days per week 2 hours max including cardio.
Off season no higher than 8-10 %.
Makes it easier to diet pre contest and much healthier.
Yes cardio off season 4 days per week 30 min treadmill moderate pace, increase o2 uptake and keep metabolic rate high so I can eat, increase appetite.
Contest prep 5 days per week weights and cardio same timing.
Treadmill cardio of choice.
Quote:
DoggCrapp - Mod @ www.IntenseMuscle.com
4 days a week currently and I'm in there for about 75 minutes.
Right now? Leaner than usual so I'm at 12%.
I train incredibly heavy and I start feeling brittle and injury prone if I get below 10% in off season training.
Yes--keeps my hunger up and also keeps me leaner.
Same as above but cardio is done on every off training day and might be used on training days (changes as I see it).
Treadmill.
Quote:
Midwtchamp - Mod @ www.BeyondMass.com
If off season I work out 3-4 days only absolutely no cardio or if I do any it is 30 min 1-2x weekly
Off season no more than 12%.
I just don't like getting too fat where I cant see my abs is the main reason I don't go past a certain body fat in the off season. The most I have ever been was about 13% and I looked like a butterball!
Yes and no I try diff things each yr. this year staying leaner and gaining slowly with a little cardio.
6 days a week if not 7....pending on how much cardio I am running is how long I am in the gym. My workout is no longer than 45min. and cardio can be anywhere from 30-60min 2x daily....I always do 2 cardio sessions daily during prep!
Cardio of choice is tread mill set on a 10% incline great for glutes and hammies and when I get bored on there I do cross trainer!
Quote:
KidRok - Mod @ www.IntenseMuscle.com
3 days a week typically about 90 minutes. I find fewer workouts are better for growth.
approximately 10-12%, I just seem to have a problem letting myself get much higher because I do not like the way I look or feel.
The question really is "does it work for me"...I'm most likely limiting myself on off-season growth because of it so year to year does not produce a large change in size. But on the other hand when I do compete its easier to get lean.
no, not normally. However I have picked-up doing small amounts of cardio now while on the DC training program(the past couple months). It's only 15-20 minutes 3 times per week but helps to keep the metabolism up and the BP down.
pre-contest has me training 4-5 days per week for roughly 60-90 minutes (depending on cardio)
treadmill 1st, elliptical 2nd.
Quote:
Trip - Mod @ www.ChemicalFitness.com
6-Monday thru Saturday
45 minutes on average
Maintain 10-12% year round
Do cardio year round, cardiovascular health, and to reach 10-12% goal, plus like it.
Quote:
Saks - Valued Member @ www.ChemicalFitness.com
Well since I just recently competed in my first show I had no clue on what to or what not to do. Now that the prep is over I find myself a bottomless pit. Seems like I have become a very impulse buyer when I am at the store.
Pre-contest:
6-day workouts. +45min-1hr x2 a day of cardio. I am an extreme endo and pack on size (fat) super easily.
I was hitting: Chest, back thickness, shoulders, legs, arms, shoulders/back width.
I only took Sundays off and no cardio on legs day. My resistance w/o took 45min-1hr
Currently I have revamped my workouts to appease the Gods, (My wife)
Depending on my chit chat with newly interested gym newbie's I take 45min-1.5 hrs at the gym with no cardio except for long walks with the wife.
Chest/Tri's, Back/Bi's, Shoulders/Abs/Calves, Legs.
Like I said before I eat everything in sight. I try to keep my daily protein 300+ per day as
I want to be heavier in my next show. I have time right?.
Quote:
Six-pack - Mod @ www.MassMonsterz.com
I workout 7 days per week , Lifting 5 days and cardio everyday in the A.M. and the days I lift in the P.M. I workout all major body parts back, chest, legs once per week while hitting the smaller body parts 2 times per week.
I eat very clean no cheating. My only carb sources are oats and green veggies. If i do bulk its a clean lean bulk not gaining more then 2 pounds per week. My body fat stays with 7-11%
I do Cardio no matter what. Your heart is the most important muscle in your body you need to keep it strong. I do 3-4 days of interval type workouts either sprints and jogs on the treadmill or elliptical sprints 1 min moderate pace 30sec sprint etc. The other 3 days I do moderate cardio on the bike or jogging.
I have never competed at all. I am a full time school teacher and coach and personal trainer. My time is valuable and I believe I could compete but time is an issue for me. I keep busy.
Quote:
Mr Pickles - Valued Member @ www.FeminineMuscle.com
3 or 4 days a week off season, 5 dieting (3-4 lifts, plus 1-2 cardio).
Approx 15%.
Enough rest and recovery time .
Yes, only because I have to walk everywhere.
Quote:
Sienna - Mod @ www.FeminineMuscle.com
I work out 6 days/week. I am usually in the gym approx 2 hours.
I am currently training for my first show, so I've never really had an "off-season". I started at 22% (but my "off season bulking" wasn't a clean bulk by any means, I was a chubb-ster ). I have to find a comfortable off season bf%, most likely mid-teens.
Workouts: my work outs work for me because they were written specifically for my body and my "problem areas."
BF: I'd like to find an off-season body fat% that works to keep me lean yet comfortable.
Yes, I (will) do cardio off season because like most females, I quickly gain and hold fat in estrogenic areas. It is unhealthy to eat "contest clean" year round, plus I want to be able to indulge in cheats and eat "less than perfect" every so often, and would like to stay reasonably lean. However, I will not do as much cardio off season as I do during contest prep.
(Figure Competitor)
6 days; 2 hours.
I try to switch up my cardio often to keep from getting monotonous. Due to a bad knee, my options have become limited. I mainly switch between spinning, street running, and precor. Every once in a while I jump rope.
Quote:
JDMisterClean - Valued Member @ www.BeyondMass.com
I typically lift 4-5 days a week, for no more than 1 hr each workout.
During the off season I usually hold around 12% body fat, but hope to stay around the 8% to 10% mark now, it makes it easier to get the weight off when preparing for a show.
I don't do ANY cardio during the off-season, I feel personally it prevents me from picking up the muscle I'm working so hard to put on.
During contest-prep, I lift 5-6 days a week, for no more than 45 minutes each workout. High reps, high intensity, short rest periods. I keep it at 45 minutes realizing that I'm not out to gain muscle during this time, but I definitely want to keep any muscle loss to a minimum, so basically I'm saying I don't want to over train.
When I am doing cardio for a contest, I prefer to use the elliptical trainer, it's easy on my knees, and seeing I have TERRIBLE shin splints (potassium, wrapping, etc. etc. etc. doesn't help me) it makes it so much easier than the treadmill. I feel I can work as hard as I want on it without taxing my joints so badly also.
Quote:
Masswithclass2002 - Vet @ www.BeyondMass.com
I work out 3 days a week 1 hour sessions.
Off season %7 contest %3.5 to 4.
I like staying lean all year to look the part of a personal trainer.
No I don't do extra cardio off season, because I work out fairly intense with my heart rate up the entire workout.
When I compete I am in the gym 6 days 3 lifting days and cardio on non lifting days.
My cardio of choice is incline treadmill.
(This months featured photo is of Masswithclass2002 - Vet @ BeyondMass.com)
Note to the female persuasion of the world of weight training: If you would like to become a member of the all female board FeminineMuscle.com, kindly request entry by contacting Torchy at her email addy: torchy@femininemuscle.com
BIG thank you to everyone who took the time to participate this month. You're such a fantastic group of people. I'd also like to say a special thank you to WeirdAl @www.BeyondMass.com for November's question{s} suggestion and also to Masswithclass for allowing me to use his picture.
Til next month.. stay safe!
~lacey
* Article by Sachet, Team Ironlife.com Staff Writer, mod at www.IntenseMuscle.com.
* Back to This Issue's Frontpage
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