Hi,

I will be entering BB competition in Nov and it will be 16weeks out next week. I usually train Monday,Tuesday, Thursday, Friday and rest Wednesday, Saturday and Sunday. Well is it better to go 3 days on 1 day off, I will be doing cardio everyday 2xday Morning and Night.

As for reps. I use to powerlift so my reps were in the 5 to 8 range. Should I keep the reps to 8 to 10 now.

thanks

You're probably better doing low cardio. Power, keep weights heavy perhaps going to 10 reps. After you are done with the muscle group, you may want to pump one or two light sets to 20 and flex after.

Let's say you're doing back. Once you're done lifting, go to a row to do 20 reps with a light to moderate weight. After the set, to latspreads and double biceps, either in the locker room or if you're confident enough, there in the weightroom.

Your 6 - 8 isn't bad, either. Most powerlifting is 3's and 5's.

Thanks frank, that helps alot! This is my first bodybuilding competition. I have enter powerlifting meets in the past, so this is completely different training preparing for a bodybuilding comp.

As for low cardio. Iam going 20 mins cardio on bike,treadmill or starimill after workout in the morning and again in the evening 20 mins either bike,treadmill or stairmill after work. I will be doing this everyday, is this ok?

Iam 5'7 and 218lbs, its more solid then sloppy weight, My bodyfat is around 15 to 16%. I have been using only beverly products.

thanks

I use the same split you mentioned above whether pre contest or offseason, if sets are to failure its all a natural needs to grow IMHO.

Keep us posted.

quote:

As for low cardio. Iam going 20 mins cardio on bike,treadmill or starimill after workout in the morning and again in the evening 20 mins either bike,treadmill or stairmill after work. I will be doing this everyday, is this ok?

The intensity is going to depend when you've eaten. In either case, the contest diet can add calories to compensate.

In all honesty, get your BFC tested (9 pt). I really hate to see people push themselves for dieting only to lose too much muscle. You may need 24 wks (depending on your age)coming from a powerlifting background and some will say powerlifters have "thicker skin".

The worst advice I had was to do 1 hour high intensity cardio 2X per day on an empty stomach and between there, lift.

For starter's, get your BFC and let's go from there.