4 weeks out contest prep diet

Weeks 12-9: Training

The goal when preparing for a contest is to keep every ounce of muscle you worked so hard to accrue during the off-season. In order to accomplish this, you must continue to train intensely but also vary your methods so that you are stimulating every pathway responsible for hypertrophy.

At 12 weeks from a competition, I normally begin utilizing a workout protocol I developed around the year 2000, known around the globe as Power/Rep Range/Shock, or P/RR/S for short.

While I cannot go into detail in this article about the specifics of this program and why it is so effective, I can provide you actual sample workouts that can be used for the first four weeks of prep.

I should mention that you can change the exercises from the ones I list below when necessary, but make sure to stick to the rep range, rep tempos, rest periods, and basic structure.

Weeks 12 to 9 will have you training in the first phase of P/RR/S: power.

MONDAY: WEEKS 12, 11, 10, & 9

• CHEST
  • Flat Dumbbell Press| SETS: 4 | REPS: 4-6 | TEMPO: 4/0/X | REST: 3-4 min.
  • Smith M
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