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 educate myself over the years reading every book on nutrition and training experimenting with different program design and foods to see what worked best for me.
At 15 I started competing and by 18 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
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
Throughout using methods like;
Triple drop, Forced reps, Negatives,
I Go You Go, Forced Negatives, Dropsets.
Days off are important to really recover and also listening to your body, we all feel overtrained at different times symptoms being.
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 learn to listen to your body and learn the difference between “I cant be bothered “ and ” My body says NO”
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