Starting bodybuilding so young at 12 years old I was very carful about the kind of weights I did ,opting for higher reps and super clean form.
I educated myself over the years reading every book could find on nutrition and training, experimenting with different program designs and foods to see what worked best for me.

At 15 I started competing and by 17 I discovered a 4 day a week off season split and a 2 day on 1 day off pre competition split really worked well.

Here is the pre competition split with a sample workout.

Day 1 Chest Biceps -20 minute Jog

Day 2 Legs

Day 3 Speed walk/Abs 40 minutes

Day 4 Calves Shoulders Triceps

Day 5 Back Hamstrings

Day 6 Speed walk/Abs 40 minutes

Chest Biceps

A Incline Dumbbell Press 4 x10-12
B Decline Press 4 x 10-12
C Cable Crossovers 3 x 21s
D Laying Bench Curls 3 x 10-12
E Hammer Curls 3 x 10-12
F Barbell Curls 3 x 10

Using principles like;

Triple drop, Forced reps, Negatives,

I Go You Go, Forced Negatives, Dropsets.



Days off are important to really recover and also listen to your body, we all feel overtrained at different times some symptoms are.

1.Loss of appetite
2.Lack of interest to train
3.Feeling tired and bad sleep
4.Raised morning pulse rate

Don’t feel you have to train just because your diary says so , as you get more experienced listen to your body and learn the difference between “I cant be bothered “ and ” My body says needs rest”

For online and 121 training check out

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