Muscle Confusion Training

Well the off season with Sibil Peeters is now in full swing we are four weeks into a new diet and training cycle. The training I have been doing is muscle confusion training this basically involves 6 sets per exercise with varying weights and reps.

• - Set one is high reps.
• - Set two is heavier with half reps.
• - Set three is same weight with 50 percent more reps than set two.
• - Set four is heavier again with 75 percent of reps completed in set three.
• - Set five is same weight with 50 percent more reps than set four.
• - Set six is a heavy 5 reps.

To many, they will think 6 sets will involve a few exercises per bodypart most hit 14-20 sets but Sibil likes volume and so do I!!!

Workouts last 1.5 hours and one workout will involve back, rear delts, trap and biceps for example this workout is a 60 set all out skin burster. You have to be fit to do these and you also need to eat.

In the morning I also get 30-45 mins cardio before breakfast, this allows me to eat more food, currently 7-8 intakes per day and a lot more carbohydrates than I'm used to.

Recovery is obviously key to training like this, especially when it's a 3 day on one day off split! The day off involves more cardio though.

These changes are very different to many off season plans where athletes tend to get fat, I prefer to stay leaner and am fitter than ever even with this volume I am steadily gaining weight so all is looking good only 4 weeks in.

Next time I will share more details on recovery and supplements. Remember train hard as the person on stage next to you may be doing that bit more!

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