Introduction

In this article, we explore the training session of Dylan White, a highly competitive natural bodybuilder and IPE Pro. He is currently in his high-volume post-contest period, which involves pushing a lot of metabolites and using intensity techniques. We will discuss the importance of periodization, muscle group emphasis, and how to make the most of the post-contest period.

Key Takeaways

• During the post-contest period, Dylan focuses on high volume and intensity techniques.
• Periodization is essential for optimal muscle growth and recovery.
• Emphasizing specific muscle groups during training can yield better results.
• Maintenance volume should not be neglected and should be performed with intent.
• Eating more after a competition can be beneficial if used correctly in training.

Periodization and Muscle Group Emphasis

Dylan’s current training program includes periodization and emphasizes certain muscle groups. His strong back muscles are placed on maintenance volume, while his lateral delts and biceps are prioritized in his training sessions. This muscle group emphasis can also involve training specific muscles earlier in the week for better results.

Intensity Techniques and High Volume

During his post-contest high-volume period, Dylan incorporates intensity techniques like giant sets and supersets. These techniques help in accumulating volume and building tissue while taking advantage of the increased food intake after the competition season.

Maintenance Volume and Training Quality

Even though Dylan’s back muscles are on maintenance volume, it is crucial to maintain high-quality reps and technique. Just because a muscle group is on maintenance does not mean that the training quality should decrease. The same level of intent and focus should be applied to all muscle groups, regardless of their emphasis during the training phase.

Post-Contest Nutrition and Training

After a bodybuilding competition, it is common for athletes to gain weight due to increased food intake. This additional weight can be put to good use by incorporating high volume and intensity techniques in training. However, it is essential not to overdo it and ensure proper recovery for joints and ligaments.

Conclusion

In summary, the key takeaways from Dylan White’s training session are the importance of periodization, muscle group emphasis, and making the most of the post-contest period. By incorporating high volume and intensity techniques, maintaining quality in maintenance volume, and utilizing increased food intake, athletes can continue to progress and improve their physique even after a competitive season.