They look strong, fast, lean and built like armor... pro athletes know all the tips and techniques for buildingĀ a muscular, high-performing body. How do they do it? Take some cues fromĀ their approach to offseason training.
They Focus on One PhaseĀ at a Time
You can't get stronger, faster, leaner, bigger, more explosive and increase your endurance in the same training block ā thatās just not how the body works.
The correct way to train is in āphases." The first training block should focus on increasingĀ your basic, total-body strength.
To make it through this first phase, you should be doing aĀ squat variation, a deadlift variation, heavy pulls, heavy pushes, and a lot of core ā thatās it. Thereās no need to do dozensĀ of different exercises per workout. PerformĀ the major lifts and ramp up the volume while keeping your intensity high (ex. 10 sets of 5 reps, 12 sets of 4 reps, etc.).
They Focus onĀ Fueling TheirĀ Body
If youāre trying to gain 10lbs ofĀ muscle mass, you may have heard the advice, "eat like your life depends on it." While itās essential to have a caloric surplus ā more calories in than out ā only focusing on calories can lead you down the wrong path.Ā You can fall into the trap of prioritizingĀ numbers instead of smart food choices (ex. 3500cal of In-N-OutĀ vs. 3500cal of healthy foods).
FocusĀ on eating a lot of the right kindsĀ of foods. Eat three big meals a day and make sure you get lean protein, clean carbs, healthy fats, and veggies with every meal. Then, have a few high protein snacks throughout the day.Ā
They Train More Often
The hardest part about building muscle and strengthĀ ā besides forcing yourself to eat ā is trying to stay lean WHILE eating like a sumo wrestler.Ā
If youāre lifting heavy 3 ā 4 times a week, thatās great. Keep it there. But when youāre NOT lifting heavy weights, harness the power of recovery workouts and active rest. Do a light, 30-minute workout of mobility exercises and very light bodyweight stuff on your off days and keep your heart rate below 150bpm throughout.
Youāll improve your recovery between heavy training days, improve your aerobic conditioning, and burn some extra calories to keep your body fat to a minimum. (You also send those extra calories to your muscles, not your gut.)
They Manage TheirĀ Intensity
Letās say youāre eating a ton, lifting 4x/week, and doing 2 recovery workouts per week. Thatās awesome. But even with those recovery days, youāll still need to manage your intensity day to day.
Some nights, you might not get the right amount or quality of sleep. Some days, youāre more stressed and anxious than others. Some days, you feel tired and under the weather, etc.Ā
All those factorsĀ affect your training ability. Have your workout plan set, but if youāre just not feeling it, listen to your body and adjust accordingly. Go for a walk instead, cut your volume in half, or do some stretches at home.
Also, after a 4-week strength or hypertrophy phase, use a ādeloadā week of significantly lower volume to allow the body to recover and rebuild so that youāre stronger and more fit for the next training block.Ā
They Supplement Correctly
Eating lots of nutritious food is always a sound idea, but to push your potential and get the best possible results, take the CORRECT supplements for success.
For example, after a workout, drink a protein shake to give your body what it needs to start the repair, rebuilding, and growth processes. Whey Sport is an excellent choice. It's NSF Certified for SportĀ® certification which is important for pro-athletes and everyday athletes alike. Certified for SportĀ® is the only independent third-party certification program recognized by MLB, the MLB Players Association, the NHL and the CFL.
Also, if youāre looking for the edge in your energy levels and focus, try a pre-workout supplement. Whether youāre a swimmer, a lifter, or just enjoy a daily jog, taking a pre-workout like C4 Sport can help give you the energy you need to get through even the toughest moments of your fitness journey from before āgoā to long after youāve left the track or taken off your gear.
Think about your goals and supplement accordingly!
They're Careful With Technique
Want to increase your squat by 20lbs in just ONE training session? Technique, my friend. Enhancing your lifting technique puts your body in better bio-mechanical position to lift more weight without risk of injury.
Have your training partner or coach record your lifts from side and front/rear to see where you can make improvements.Ā
They Do Aerobic Conditioning
The only kind of conditioning you should focus on during your "building phase" is aerobic conditioning. Hereās why:
- Itās the foundation for all conditioning work. Good aerobic capacity means a stronger heart, more capillary density in your muscles and more mitochondria in your muscles.
- Having a powerful aerobic system will accelerate your repair and recovery phase after a hard workout. (Youāll want that after a hard lower body day.)
- Having light aerobic days 2x/week will burn off extra fat withoutĀ fatiguing your body and nervous system. Throwing on sprints and HIIT conditioning into an already crowded workout routine could push your body into overtraining.Ā
They Approach Training with a 24/7 Mentality
By now, you understand how everything outside the gym ā work, family, relationships, etc. ā can affect what happens inside.
Thatās why itās important to think of your training as something that happens 24/7. Okay, so you benched 245lbs. Did you sleep 8 hours? Did you eat a healthy, home-cooked meal or did you opt for a Double-Double and fries? Did you foam roll at home or did you just sit on your couch and binge-watch Netflix?
If youāre serious about your results, concentrate on how you spend the ~160 hours you DONāT exercise each week. If you master that ā along with all these other rules ā youāll reach your training potential for maximal muscle and minimal fat.
About AnthonyĀ
Anthony J. Yeung, CSCS, is a fitness expert and columnist at Esquire and has been featured inĀ GQ, and Men's Health.Ā