With the amazing 2019 season almost behind us, where some of the best physiques I’ve ever seen in South Africa graced the competitive stage, it is now time to focus on the year ahead. If everyone gets their prep right bodybuilding should go from strength to strength in 2020, with the overall standard improving over last year. For those athletes who want to compete in 2020, my first piece of advice would be to select the shows you want to do now, and make sure they occur far enough apart to give you the time you need to prepare. Once that is established you should seek the services of an advisor, coach or trainer who can plan your off-season and pre-contest program accordingly.
The purpose of the off- season plan is to work on and improve your weak points, and further enhance your strong points. Most athletes will want to put on more size, so they should try to vary their training programme to find what works best for them. I advise trying a two days on one day off, one day on one day off or three days on one day off schedule. During this phase I would also suggest using a quality meal replacement product, a protein shake combination that includes fast and slow release protein that can be used at various times of the day, testosterone boosters (age dependant), glutamine, pre-, intra- and post-workout drinks and a good multi- nutrient pack to ensure your body is in sync, and able to process and utilise all the nutrients you are supplying it.
The purpose of the off-season plan is to work on and improve your weak points, and further enhance your strong points. Most athletes will want to put on more size, so they should try to vary their training programme to find what works best for them. Make sure you are also getting enough quality calories from lean cuts of beef, chicken, turkey and whole eggs. Get good quality carbohydrates from rice, potatoes and oats. It is also vital that you consume meals that contain the right ratio of proteins, carbs and fats to meet your daily calorie needs and requirements.
This is the ideal base to start your off-season mass building cycle on the right foot. Good luck for the year ahead and until the next edition, keep training hard.
BY JULIAN NAIDOO