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Not Eating Enough Calories


To lose bodyfat and maintain muscle mass, you need to eat barely enough protein and calories to have the energy to train hard, intense and heavy. If calories are too low and you don’t train heavy during a pre-contest phase, the body will adapt to the light weights by getting smaller. So eat lean, but enough to support your training intensity.

Strength loss is an obvious sign of muscle loss, so changes must be made immediately if strength takes a drastic dip. The leaner you get, strength will start to decrease, but it will be gradual and you should really suffer in the in the last few days of a contest diet.

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Balanced Training Recommendations


1) Perform an equal number of exercises with the same relative intensity between opposing muscle groups (eg, back and chest, hamstrings and quads, biceps and triceps). If you already have a deficit, try to do more sets on the weaker/disregarded bodyaprt until you have achieved better balance. Then train bodyparts equally.
2) To bring your training into balance, focus on isolation (single-joint) exercises while also modifying the compound movements that target the various muscle groups. For example some exercises, such as the squat and leg press, are generally regarded as quadriceps moves, even though they absolutely involve the hamstrings and glutes. However, by altering foot placement (wider, higher on platforms etc.) you can shift the emphasis to the less involved hamstrings.
3) If you have an existing deficit between opposing muscle groups, spend some extra time stretching the stronger muscle group and strengthening the weaker one.
4) If you find a specific bodypart to be particularly stubborn at responding to an adequate training stimulus, consider adding an extra day (or two) specifically dedicated to working the stubborn bodypart until it catches on.


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What is a good intensity technique for mass and how do you use it?


Heavy incline barbell presses are a well-known chest-builder, but they can be dangerous if you are training alone. Done in the Smith machine, they will hit your upper pecs through a full range of motion with less risk of injury. You can work in some partials to train weaker parts of the movement. Finish off with a set of incline presses with a huge drop set, removing plates and getting right back under the bar each time you hit failure. This technique flushes the muscle with blood and takes you well past failure. Partials and drops on the incline Smith should help your chest a great deal.


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Pushing Legs To New Growth


Legs seem like the hardest bodypart to use intensity techniques on. Besides the leg extension what can I do to push my legs to new growth?

Legs are enough of a killer without making your workout harder. Partials are a great technique to use with legs. You can do partial reps on the leg press or with squats in the Smith machine or squat rack. Another good exercise would be partial lunges. Pick a heavier weight than you would normally use, and descend only halfway through each rep.


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Forced Reps – How To Use Them Correctly and How They Help?


Forced reps with a partner is a good technique to use for new growth, as it gives the muscle more stimulus after the mind and the muscle is disconnect and you are physically unable to complete any more reps without help. Using the bench press as an example, load the bar with a slightly heavier weight than you might use when training alone. Aim for got your target number of reps on your own, even if you know you may fall short by one or two reps. If you are going for 10 reps for example, and fail at 8, you can use forced reps to complete the set. Have your partner hold the bar lightly on the descent, then help your power it back up to the top, offering only as much help as necessary for you to complete the rep. This is where a good training partner comes in handy. You want someone who is familiar with your limits and who can safely help through the set.