OBF 2
Hey guys and gals!
I’m back with the second installment of my Road to the OBF Spring Spectacular competition. In the first installment, I gave you an introduction, told you a little bit about myself, where I come from, what I’m doing, and where I’m going. I also included some pictures describing my “journey” from anorexia to amateur level bodybuilder.
As of writing this piece, I’m exactly 14 weeks out and couldn’t be more pumped. The competition officially starts in 2 weeks, but I wanted to get a headstart on the dieting process because I haven’t trained or dieted “Contest Prep style” since my last show in November. So I decided to slowly start easing into it 2 weeks ago. The way I see it, is that this isn’t just a Transformation Challenge; it’s a competition. I’m not getting up in a posing suit against other competitors with Dream Tan and PAM, but I am trying to beat out at least a dozen other hardcore females who are probably working and dieting just as hard as me. So I don’t think there’s anything wrong with dieting a little longer, and trying to bring the best package I can. No one has ever been penalized for being TOO conditioned, right? Right? *Fingers Crossed*
Training
I’m currently using the Antagonistic Training Sytem (A.T.S. for short), created by Derek Charlesbois. As I stated before, this is my second week on the plan, and I LOVE it so far. I will give you a little explanation of what A.T.S. involves. The norm when it comes to bodybuilding training is to focus on one main muscle group per workout; you know, people have chest day, back day, arm day, etc. In addition, working large muscle groups like back and chest together is often discouraged because people tend to think that you can’t stimulate one larger muscle group enough if it has to share time/volume with another. Contrary to this latter belief, Derek thinks working muscles with opposite actions (antagonists) together is a very productive way to train. What he means is not a super-set per se, but rather alternating between sets of antagonist muscle groups, resting between sets. For example, performing one set of bent over rows, resting one minute, performing one set of bench press, resting one minute, then start over, going back to bent over rows. Using this strategy of muscle pairing he created a workout program called The Antagonistic Training System (A.T.S.)
Utilizing A.T.S. not only saves you time in the gym by allowing you to work two muscle groups in the time it normally takes to work one muscle group, but studies say it may also increase your performance. While your back is working, your chest relaxes. And vice versa. So after a hard set of chest, your back will be somewhat more relaxed, and ready to lift a heavy load again.
For A.T.S. we are going to increase the number of sets per exercise each week just like on The Scivation Tri-Phase Training Program:
Week 1 = 2 X 6-10
Week 2 = 3 X 6-10
Week 3 = 4 X 6-10
Week 4 = Start back over at 2 sets per exercise
Increasing the number of sets per exercise each week will challenge the body, leading to accelerated gains in muscle growth. In addition to increasing the number of sets per exercise each week, I will always strive to increase the weight/load you lift. This is another key factor to muscle growth. I will run the cycle for 6-9 weeks.
Monday- Back & Chest Antagonist Workout
| Back |
Chest |
| Deadlift | |
| Bent Over Row or Cable Row | Bench Press (DB) |
| Pull-Up OR Lat-Pulldown | Incline Press (DB) |
| Straight Arm Pulldown | Dips OR Decline DB Flies or Cable Crossovers |
Wednesday- Biceps & Triceps Antagonist Workout plus Forearms
| Biceps |
Triceps |
| Barbell Curl | Close Grip Bench |
| DB Curl | Skull Crusher |
| Cable Curl | Tricep Pressdown |
| Forearms |
|
| Barbell Forearm Curl | |
| DB Forearm Curl |
Friday- Quadricep & Hamstring Antagonist Workout
| Quads |
Hams |
| Squats | Stiff Leg Deadlift |
| Leg Press | Lying Leg Curl |
| Leg Extension | Seated Leg Curl |
| Calves |
|
| Seated Calf Raise | |
| Standing Calf Raise |
Saturday- Delts & Traps/Mid-Back/Rear Delts Workout & Core
The shoulders and traps are not “true” antagonistic muscle groups, but due to the setup of this program, they will be paired together and I will still alternate between sets for each muscle.
| Delts |
Traps/MidBack/RearDelts |
| Military Press (DB) | DB Shrug |
| DB Side Lateral | Reverse Pec Dec |
| 1-Arm Cable Lateral | Bent Over DB or Cable Lateral |
| Abs |
Lower Back/Obliques |
| Decline Crunch | Back Extension |
| Leg Raises | Torso Twist |
Recent Youtube Videos:
Legs
http://s269.photobucket.com/albums/jj63/lili1212_2008/?action=view¤t=Jaminpressingthestack.flv
Shoulders
http://www.youtube.com/watch?v=n2IKrgGVTd4
Chest
http://www.youtube.com/watch?v=1u0-NTjUa9M&feature=related
Arms
http://www.youtube.com/watch?v=OgRy9Igo2uE
http://www.youtube.com/watch?v=lLJtVbuMNrI&feature=related
Back
http://www.youtube.com/watch?v=ZXCqX1WIIa4&feature=related
http://www.youtube.com/watch?v=nBOAtD85MEU&feature=related
In part 3, I will start to discuss my diet and cardio protocols (as we know that diet is KEY in getting shredded and maintaining muscle mass). 14 weeks until show time ladies and gents. LET’S ROCK THIS!
