08-14-2017, 12:40 AM
Hey Marisa!
I think you tagged me on a post or two on Instagram?... (I've upgraded you to subscriber here on the board - this comes with book purchase - so you should see all the forums now.
)
So, you're in a tricky spot. Are you / were you working with a coach?... (What is the reason for the super high volume approach without a deload?...)
If I were you (no, I've never done bikini!), I'd slowly transitioning to some degree over the next 3-4 weeks, as you're in the sticky psychological spot where you've got to accept that you'll lose a little conditioning from the show - that which you've worked so hard for. (But it seems your weight has dropped since the show, so this might not be the case?...)
You might do what you are doing with your cardio as well as dropping your weight training down to 4 days / week (with cardio on two of those other days in part just so you don't have a "oh, shit, I'm not doing ANYTHING 3 days / week" reaction) and take an approach like this in training:
I'd drop my set total to ⅔ of what you've been doing and start logging what you're doing on each exercise, taking the last set (but none of the other ones) to safe stopping / failure point where you can get a measure of performance. (This will be your goal to beat in the future).
After 2-3 weeks off this, you can re-asses where you are in terms of body comp and strength and perhaps consider a deload.
Your strength should come back VERY strong this way and with it, muscle mass, assuming you're eating enough and not continuing to restrict kcal at the level you were when dieting in for the show. (This is another topic - one that's been answered here a few times, I think.)
Yes, you can prioritize glutes with FT: Glutes would be part of "thighs" training so you'd focus your exercises on the glutes, e.g., wide stance deep squats, wide foot placement legs presses, using stiff-legged DL's for hamstrings (Both Laoding and pump sets) and even choosing a glute based exercise for a thigh's MR (like a reverse hyper).
I had a short training stint with a friend here in town who ended up getting her pro card in Bikini and she was glute centric ( in part b/c her thighs and quad especially grew like weeds), so there are lots of options if you run out of ideas.
So, there's a start, but if y ou have a COACH that you were working with previously (that you trust) then I would turn to that person, assuming he / she is on the same page with the switch to FT, etc.
From this training background switching to FT, you should get a LOT of muscle, I would expect. And that your'e naturally lean, you've got a great advantage there in that you'll be able to start eating good bit more, too, but I'd take your time right now and ease into it (as I see you are).
-S
I think you tagged me on a post or two on Instagram?... (I've upgraded you to subscriber here on the board - this comes with book purchase - so you should see all the forums now.
)So, you're in a tricky spot. Are you / were you working with a coach?... (What is the reason for the super high volume approach without a deload?...)
If I were you (no, I've never done bikini!), I'd slowly transitioning to some degree over the next 3-4 weeks, as you're in the sticky psychological spot where you've got to accept that you'll lose a little conditioning from the show - that which you've worked so hard for. (But it seems your weight has dropped since the show, so this might not be the case?...)
You might do what you are doing with your cardio as well as dropping your weight training down to 4 days / week (with cardio on two of those other days in part just so you don't have a "oh, shit, I'm not doing ANYTHING 3 days / week" reaction) and take an approach like this in training:
I'd drop my set total to ⅔ of what you've been doing and start logging what you're doing on each exercise, taking the last set (but none of the other ones) to safe stopping / failure point where you can get a measure of performance. (This will be your goal to beat in the future).
After 2-3 weeks off this, you can re-asses where you are in terms of body comp and strength and perhaps consider a deload.
Your strength should come back VERY strong this way and with it, muscle mass, assuming you're eating enough and not continuing to restrict kcal at the level you were when dieting in for the show. (This is another topic - one that's been answered here a few times, I think.)
Yes, you can prioritize glutes with FT: Glutes would be part of "thighs" training so you'd focus your exercises on the glutes, e.g., wide stance deep squats, wide foot placement legs presses, using stiff-legged DL's for hamstrings (Both Laoding and pump sets) and even choosing a glute based exercise for a thigh's MR (like a reverse hyper).
I had a short training stint with a friend here in town who ended up getting her pro card in Bikini and she was glute centric ( in part b/c her thighs and quad especially grew like weeds), so there are lots of options if you run out of ideas.
So, there's a start, but if y ou have a COACH that you were working with previously (that you trust) then I would turn to that person, assuming he / she is on the same page with the switch to FT, etc.
From this training background switching to FT, you should get a LOT of muscle, I would expect. And that your'e naturally lean, you've got a great advantage there in that you'll be able to start eating good bit more, too, but I'd take your time right now and ease into it (as I see you are).
-S
-Scott
Thanks for joining my Forum!
The above and all material posted by Scott Stevenson are Copyright © Scott W. Stevenson and Evlogia QiWorks, LLC. All Rights Reserved.
Thanks for joining my Forum!
The above and all material posted by Scott Stevenson are Copyright © Scott W. Stevenson and Evlogia QiWorks, LLC. All Rights Reserved.