I need advice on a bodybuilding cycle. I am confused on the 60-90 second rest periods and how many reps/sets should be done.

My routine:
Chest/tris/abs

shoulders/traps

back/bis/abs

legs

2 days on 1 off

I have 24% bodyfat know and I am looking to compete in 1st bodybuilding comp. early next year. Should I start cardio now or wait until comp. is closer??

If your going for mass I do 8-6 reps with to warmup sets, 3-4 sets working sets. With 2-3 mins rest period. Increase the weight each set, and each week.

Let's skip the BFC. What's your weight, length of time lifting?

Honestly, the best thing to do is start off with some strength training for about 12 weeks, shocking your system with some heavy weights. Heavy weights may require 2-5 min rest periods.
Shift that over to some 90 second rest periods when you're lifting a lighter weight, say 80% of your 1RM for 8 reps. You may have to pyramid down. Do these for 8 weeks, then move back up to the gradual heavy, powerlifting for another 12 weeks. After that, do the 60 second for 8 reps.

I'll be a little more specific, but also, what's your age, weight? You'll need to start adding some conditioning cardio, too.

Frank,

I am 33 years old and 238 pounds at 5'11". I have been training for 17 years off and on. I powerlifted for about 8 years and have been steady lifting for about 3 1/2 years.

So you think I should pyramid a power lifting routine for 12 weeks? Should I do the basic powerlifting routine for 6-8 reps for the 1st 12 weeks?

How long and often should I do cardio? Before or after workout or on a off day?

Thanks Frank for your advice..

I think first, the next 8 weeks spend on a 5X5 power routine and try to maximize strength. The following 12 weeks should be a hypertrophic sessions involving pyramiding down from 10, 8, 6 reps with 90 second rest between sets. Both workouts I feel, should be done with barbells when possible. This will strengthen and help grow the thickness of supporting muscles. While doing this routine, you need to concentrate only on your lifting, time and no powerlifting mentality. The weights will not be heavy. (In the beginning, I usually hit 10, 8, 4. LOL)

After this, take an overall look and locate weak spots, then you can add weakpoint training.

During this time diet is going to be a combination of chiseling/gain to minimize fat gain. Let your 3,000 calories be clean because at 5'11", you're going to be taking on the big guys. Adding muscle is going to be the goal, and trying to lose fat at the same time.

Powerlifter base is always a good start.

I have seen some great, thick, taller guys not be careful when dieting down. When it came time to step on stage, 270 down to 200 did not look good at all. So, lets pack some muscle on and watch the diet to not let powerlifting thinking take its toll.

Cardio:

4X a week with varying degrees. All immediately after working out for at least 15 minutes. This will bring a fresh supply of O2 and that is where rebuilding begins.

If you'll notice the article for Jason, slap some potatoes in the oven and get it going!

This message has been edited. Last edited by: Frank,