September 15, 2005

#1: Off-Season Training

Q: Hi Vince,

You have incredible muscle thickness and size. When you’re training for mass in the off-season, what kind of schedule do you follow? How many days a week do you go to the gym? What bodyparts do you train each day? And how many sets and reps do you do?

...David Mickelson

A: First off, I would like to thank Doug Schneider for giving me the opportunity to be part of SeriousAboutMuscle.com and contribute to this column. I look forward to answering all the questions that I can. And it’s good timing for your question – off-season training is in full swing for me right now.

In regards to off-season training, I have tried quite a few different programs. The program I am currently following during the week is two days on and one day off, two days on and then two days off. During off-season training, I believe the amount of weight you move in the gym should correspond to your eating and bodyweight – everything should increase. I am currently increasing my bodyweight so this will increase the amount of weight I can lift in the gym. (The nutrition aspect is a whole different thing that can be answered at another time.)

On Monday, my day starts at 5:30 am, and I am in the gym for 6:00 am where I train for approximately 50 to 70 minutes. On Monday, I train back and biceps and currently perform the following set and rep scheme with the following weights. (Please take note: This is only to show you what I do, but understand that I have many years of training experience and can handle weights like these safely. Remember always to train safely and use only weight that you can handle properly. Avoid injury at all costs.)

Back

1. Wide-grip pulldowns to the front: 20 x 140lbs., 20 x 160lbs., 15 x 180lbs., 10 x 200lbs., 8 x 220lbs.
2. T-bar rows: 20 x 45lbs., 20 x 90lbs., 12 x 135lbs., 10 x 180lbs., 10 x 225lbs.
3. Narrow-grip pulldowns: 20 x 120lbs., 15 x 140lbs., 12 x 160lbs., 10 x 180lbs., 10 x 200lbs.
4. Seated cable rows: 12 x 140lbs., 12 x 170lbs., 12 x 210lbs., 12 x 250lbs., 10 x 250lbs.
5. Deadlifts: 20 x 135lbs., 12 x 225lbs., 10 x 275lbs., 10 x 315lbs.

Biceps

1. Alternate dumbbell curls- 20 x 40lbs., 20 x 50lbs., 20 x 60lbs.
2. Camber-bar curls: 10 x 100lbs., 10 x 100lbs., 10 x 100lbs.
3. Concentration curls: 10 x 35lbs., 10 x 40lbs., 10 x 45lbs.

Tuesday, I am in the gym and ready to annihilate my chest and triceps as follows:

Chest

1. Decline bench press: 20 x 135lbs., 20 x 225lbs., 12 x 275lbs., 10 x 315lbs., 5 x 365lbs.
2. Incline bench press: 10 x 135lbs., 10 x 185lbs., 10 x 225lbs., 5 x 275lbs., 5 x 225lbs.
3. Flat-bench dumbbell flies: 10 x 60lbs., 10 x 70lbs., 10 x 80lbs., 8 x 90lbs., 6 x 100lbs.
4. Pec-deck: 15 x 80lbs., 15 x 100lbs., 15 x 120lbs., 10 x 140lbs.

Triceps

1. Cable pushdowns: 10 x 70lbs., 10 x 80lbs., 10 x 90lbs.
2. Lever dips: 20 x 90lbs., 20 x 180lbs., 20 x 270lbs.
3. Dumbbell kickbacks: 10 x 40lbs., 10 x 45lbs., 10 x 50lbs.

Wednesday is a day of rest – I don’t go to the gym at all.

Thursday is designed to torture my upper legs and calves with the following workout:

Upper Legs

1. Barbell squats: 10 x 135lbs., 10 x 135lbs., 10 x 225lbs., 10 x 225lbs., 10 x 315lbs., 8 x 375lbs., 5 x 405lbs., 5 x 455lbs., 10 x 225lbs.
2. Leg Press: 10 x 90lbs., 10 x 180lbs., 10 x 270lbs., 10 x 360lbs., 10 x 450lbs.
3. Leg curls: 12 x 45lbs., 12 x 90lbs., 12 x 135lbs., 10 x 180lbs., 10 x 180lbs.
4. Leg extensions: 10 x 45lbs., 10 x 90lbs., 10 x 135lbs., 10 x 180lbs.

Calves

1. Seated calf raises: 20 x 45lbs., 20 x 90lbs., 20 x 135, 20 x 135lbs., 20 x 135lbs.

The week is coming to an end, but on Friday, I train my back and shoulders. Back just gets a couple of exercises on this day, though (usually, I do two of the four that I do on Monday), and then it is off to shoulders. My shoulder workout looks like this:

Shoulders

1. Magnum shoulder press: 20 x 90lbs., 15 x 180lbs., 10 x 270lbs., 10 x 360lbs.
2. Seated side laterals: 20 x 30lbs., 15 x 35lbs., 10 x 40lbs., 10 x 45lbs.
3. Dumbbell press: 20 x 40lbs., 10 x 60lbs., 10 x 70lbs., 10 x 80lbs., 7 x 90lbs.
4. Seated rear delt lateral raises: 12 x 40lbs., 12 x 45lbs., 12 x 50lbs., 12 x 55lbs., 12 x 60lbs.

Saturday and Sunday I don’t go to the gym.

There you have it! If you have any further questions please submit them to the e-mail address below and I’ll try to answer online.

Until next time… train hard, train fast, get big.

...Vince Wawryk, Canadian Champion

If you would like to ask Vince a question, please e-mail: askvince@seriousaboutmuscle.com.

SeriousAboutMuscle.com contributor Vince Wawryk is from Prince Albert, Saskatchewan, Canada, and is a three-time Canadian bodybuilding champion. Vince won his class at the 2002 CBBF National World Qualifier, 2003 CBBF Canadian Bodybuilding Championships, and 2004 CBBF Canadian Bodybuilding Championships. Right now Vince is training for the 2006 Canadian Bodybuilding Championships where he hopes to again win his class as well as the Overall title.