Korilon's road to provincials 2014

[Praetorian]

If you are 184lbs this year is that the same as last year? If so the off season needs to be addressed...the weight you gained would be mostly fat and water. Staying withing 25lbs of contest weight would be prudent for the off season which means a much tighter diet...I think DK is on board with a low carb off season anyway. Your off season should go no higher then 210lbs....215lbs at the very most....and dont gain 20lbs in the three weeks post contest thinking its muscle...it isnt! Stay lean and gain slowly....keep some cardio in low intensity walking and prowler once per week is great for GPP. Keep carbs very low on off days and space them around training on workout days.
Lets put it this way...if you are 210lbs next year prior to dieting and 1/3 of that is muscle you just put your contest weight to 194lbs....and you looked better all year long as opposed to being fat.
P

[Korilon]

Oh I agree 100%

my old trainer drilled it in my head that i had to get to 250lbs to be able to gain muscle.
then an other trainer told me the same thing.

I have been doing it like that till DK told me I didn't have to.
He gave me a new off season meal plan that i am gonna use after this show.

My goal is to not pass 215lbs.
Do cardio a couple times a week.

what is GPP?

this off season I am gonna do it right!!

If you are 184lbs this year is that the same as last year? If so the off season needs to be addressed...the weight you gained would be mostly fat and water. Staying withing 25lbs of contest weight would be prudent for the off season which means a much tighter diet...I think DK is on board with a low carb off season anyway. Your off season should go no higher then 210lbs....215lbs at the very most....and dont gain 20lbs in the three weeks post contest thinking its muscle...it isnt! Stay lean and gain slowly....keep some cardio in low intensity walking and prowler once per week is great for GPP. Keep carbs very low on off days and space them around training on workout days.
Lets put it this way...if you are 210lbs next year prior to dieting and 1/3 of that is muscle you just put your contest weight to 194lbs....and you looked better all year long as opposed to being fat.
P

[Praetorian]

GPP is General Physical Preparedness....it is what most elite athletes do to be able to lift or excel at their sport. Basically getting into shape physically meaning cardiovascular wise so you arent dying when doing multiple sets of 20 on the squat as well as getting the body ready to handle the necessary volume of training to perform at an elite level....in other words its like training camp before the NHL or NFL season starts.
If you ever tried pushing the Prowler across the gym floor 5-6 times youll understand how out of shape you are...trust me i almost died. Once you get GPP up to a decent level you will find it is easier to gain muscle yet stay lean....you will feel like an athlete not just look like one!
As well most people do not use any where near enough volume...since HIT training or DC training became vogue its used as an excuse to one or two sets and move on...not even tapping into the capability of the muscle. HIT works great if you have the genetic makeup for it (very few do) and if you are able to go 100% (very very very few do) so the chances of it building lets say 10lbs of new muscle (which is a tonne) in one year is highly remote. So if your leg workout consists of 2-3 working sets of squats you are just touching the surface....try 5-6 sets and get the entire rep range....6-20.
P

[TT Eric]

HIT works great if you have the genetic makeup for it (very few do) and if you are able to go 100% (very very very few do) so the chances of it building lets say 10lbs of new muscle (which is a tonne) in one year is highly remote.
P

So true, very very very few are able to go 100%+! I tried it on some seasoned bbers or athletes and they all failed except one. I got the best results of all my training years while doing this, but I would not do it all year long, I would say one or twice a year 8-12 weeks sessions. Plus not only it's almost a traumatizing experience each time but it's a biatch to always need 2 dedicated training partners 100% available to your routine.

Eric

[Delt King]

YES offseason needs to stay lean. Unfortunately Korilon and I worked together for several precontest cuts but never an offseason. Interesting theory on GPP Prea. I've sorely neglected that aspect. As long as it involves NO balls or bands I'll try it lol. Crunch time now Kor. Every workout, cardio session and meal is critical

[Praetorian]

All the guys who train at West side do GPP initially before they are allowed to hit peak weights....and these guys are pushing and pulling elite totals.
P

[Korilon]

Oh I know it's critical.
starting am cardio now plus post workout
should get more fat burners tomorrow and gonna load up on those to!!

I am confident we will be top 5

YES offseason needs to stay lean. Unfortunately Korilon and I worked together for several precontest cuts but never an offseason. Interesting theory on GPP Prea. I've sorely neglected that aspect. As long as it involves NO balls or bands I'll try it lol. Crunch time now Kor. Every workout, cardio session and meal is critical

[Korilon]

well 2 1/2 weeks out.
194lbs this am

I see changes every day still.
Still holding a bit of lower back fat/water. Upped the cardio
meals are strict

crunch time baby!!!

[Korilon]

NEW development

Not doing the windsor show.
There is a show in cobourg 2 weeks later
I need the extra 2 weeks. got too fat lol
Plus it is closer to me :P

I want to come in ripped to shreds :P so need this extra time.

[Korilon]

4 weeks out :P