Brian, Jeff, Alberto, and Brad discuss how to set up your off-season plan so that you can have the most productive off-season possible. Is it normal to feel unmotivated to train after the end of a contest prep? What advice do the coaches have if you’re feeling this way? Should you increase, decrease, or keep your training volume the same immediately after the final show of your season? The more advanced you become, do you require larger surpluses, or do you benefit just as much if not more from a smaller surplus? How do the coaches recommend setting up your training split? How do you find your ideal off-season body weight? How do the coaches choose which exercises they are going to include in their program? The answers to these questions and many more are covered in this episode.

Timestamps

0:00- Introduction

1:48- Make sure you fully recover & Planning your off-season

11:53- The coaches’ advice if you’re feeling burned-out on training after the end of your contest prep

22:49- Identifying which body parts you need to work on & Building your training split

36:34- Managing your rate of gain & Finding your off-season body weight

49:53- If you’ve gained “too much” body fat, that is the best time to go to the gym

54:11- Programming strategies for bringing up weak body parts

1:03:07- How the coaches choose their exercises and how they help their athletes choose

1:12:53- Work hard

Selected Links From This Episode

Coaching By Team 3DMJ- https://3dmusclejourney.com/coaching

The Recovery Diet (Vault Course)- https://www.3dmjvault.com/courses/the-recovery-diet

Bodybuilding Program Design (Vault Course)- https://www.3dmjvault.com/courses/bodybuilding-program-design

Thanks for listening to The 3D Muscle Journey Podcast 💪

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