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6. Don't Be Afraid To Mix Up Your Workouts The end goal of a contest prep is fat loss, right? It doesn't matter how you do it as long as you're doing what you need to build the body you need to win onstage. That's why DeCosta recommends switching up your workouts when your…
Dumbbell Pull-Over: 4 Sets Of 8-10 Reps (Superset With 30-Degree Incline Dumbbell Press) As you can see in the video, you want to hold the end of the dumbbell with one hand overlapping the other on pull-overs. The goal is to get a good stretch going through your pectoral muscles—and you&#…
7. Peak Week Is Not The Time To Mess Around Peak week can be one of the trickiest parts about the contest prep process. Sadly, the wrong moves can make or break your look onstage. If you're new, it may take a few shows before you figure out exactly what works—and each show can be diff…
Way Standing Cable Fly: 3 Sets Of 12 Reps This movement is intended to hit your pecs from three angles—low, mid, and upper—as a pre-exhaustion exercise. You don't want to use heavy weight here; your focus is simply to get blood into your muscles.
Regan Grimes Has Your New Favorite Mass-Building Chest Workout Need a chest routine that gets the job done without a lot of fluff? IFBB pro and Primeval Labs athlete Regan Grimes serves up yet another workout for colossal gains!
Lean Into Higher Rep Ranges Albonetti points out that you want to lift as heavy as you can for as long as you can to preserve muscle, but in a cut, you are going to lose strength. "I'm constantly trying to keep my size and going heavy, but when I'm a few weeks out, I will st…
Incline Barbell Bench Press: 4 Sets Of 8-10 Reps The first set is always a "feeler" set for Grimes, meaning he starts with a light weight to make sure his muscles are primed and determine how heavy he wants to go for his working sets.
8. Have A Bigger Why You've heard the clichés before—"Do it for you" and "Find your why" are a couple of popular ones. It sounds like a bunch of BS, but it isn't until you're in the throes of show prep that you realize just how handy this mindset can be.
30-Degree Incline Dumbbell Press: 4 Sets Of 8-10 Reps (Superset With Dumbbell Pull-Over) This exercise is part of a superset with dumbbell pull-overs. Set your bench at a slight incline and perform the basic dumbbell bench press. Remember to keep your elbows in line with your wrists as yo…
Set Yourself Up To Win Now we're talking the little details. You want to win? You have to pay attention to the small things. "I put all my Signature supplements in a pill container ahead of time or in my gym bag. I always know where they are and make a habit of taking them at th…
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