Week 0 – Training to Compete in Figure 2011
Before I describe my week zero training I just wanted to explain that these sections will document both my cardio and strength training. Both are important for reaching my competition goals. Please be aware that the number of repetitions, frequency of workouts and size of weights I am lifting has been achieved after over 3 years of training and under no circumstances should you attempt the weight or frequency of my workouts if you are new to strength training. I will not always reference the actual weight as it is more important that someone manages the number of sets and reps. I have some easy home circuits posted, which would be a good starting point for someone looking to increase their body strength.
I will be adding a terminology section where any terms used to describe the workouts will be explained.
Week zero training: in the first week my goal for strength training was to ensure I hit every major muscle group once and that I completed a warm up and cool down.
Monday – Shoulders
Warm up: punchbag 10 mins
Working sets:
Giant Set with dumbbells – lateral raises, shoulder press & bent over rear deltoid raises. 3 sets of decreasing number of reps while increasing weight: 15, 12 and 10.
Shrugs to failure (dumbbells): 3 sets: 20, 20 and 10.
Lateral raises with resistance bands: 1 set of 30 reps at very slow and controlled tempo.
Standing skull crushers (dumbbells): 1 set of 20 reps
Cool down: punchbag and stretch
Tuesday – Back
Warm up: 10 mins rowing machine
Working sets:
Wide grip pulldowns (cable and plates): 4 sets with set 1 being a warmup weight: 15, 8, 8 and 9 – best lift 3 @ 60kg followed by 6 @ 30kg very wide and slow.
Low Row (plates machine): one set to failure – wide grip
Bentover Rows (dumbbells): 3 sets; starting on 12x16kg and finishing with slow reps on 10x10kg
Lat. Pulldown (machine): 4 sets; finishing on a dropset of 10x35kg and 5x20kg
Reverse grip pulldown (cable and plates): one set to failure; 10x35kg followed by 10x20kg
Upper back (machine): 3 sets finishing on a very slow set of 10x15kg.
Cool Down: stretching
Wednesday – Chest
Warmup: 10 mins cross trainer
Working sets:
Inclined Chest Press (machine): 4 sets finishing on a drop set of 6x40kg; 6x20kg
Peck Deck (machine) 4 sets finishing on 10x25kg
Chest Press (wires): 4 sets finishing on a drop set of 7x10kg; 7x5kg
Dumbbell Pullovers: 2 sets using 14kg DB
Declined Press Ups: 2 sets to failure of 10 and 6
Cool Down: Stretching and 10 min on bike
Saturday – Legs (this is technically the start of week 1)
Warm Up: 10 mins bike
Working Sets (aiming for high reps):
Leg Press (feet high and close together): 5 sets of 20 reps
Leg Curls and Leg Extentions performed as a superset: 4 sets of 25 reps each
Cool Down: Stretching and 10 mins bike
As you can see I managed to target each of the major muscle groups, i.e. Back, Chest, Shoulders and Legs. As the weeks progress I will be doing different split routines and actually doing strength training 5 days a week instead of 4, as arms will require special attention. You will notice that the routines follow different patterns, from concentrating on slow reps to performing a very high number of reps (Legs), this will change from week to week as you want to keep your body guessing.
It is important to note that the body is very good to adapting to what you are doing in order to conserve calories and ultimately bodyfat, this means it is essential to continually change-up the workouts. In addition, changing the routines can also help you from becoming complacent.
There was not much cardio performed in the first week as I believe adding in everything at once can be too overwhelming, even for someone who is used to working out. I wanted to take the preparation slowly and add in different aspects week on week. This allowed me to adjust my schedule and routine as required and to adapt it around my work and home life.
