Training Article

October 5, 2010

I just got finished competing at the 2010 Mr. Olympia 202lb Class placing 5th and here is the training split I used in my preparation. Starting 20 weeks out my goal was to add thickness and mass to my biceps and triceps so, I came up with this split:

Monday- Back/Rear Delts/Traps/Biceps(6 sets with deep tissue breakdown in between the last 3 sets)

***Deep tissue breakdown is when you stretch the muscle being treated, in my case biceps, and your training partner either uses his knuckles or takes a wooden stick, to tear through the bicep breaking up any scar tissue. Doing 8-10 runs through the entire biceps on both arms, you immediately follow up with a pumping set of barbell or dumbbell curls. This is done3 times***

Tuesday- Chest/Front and Side Delts/Triceps(6 sets with the last 3 doing the deep tissue breakdown)

Wednesday- Off

Thursday- Quads/Hamstrings

Friday- Triceps/Biceps

Saturday and Sunday- Off

This split allowed me to put some extra time and effort into my arm training helping to improve my arms for the Mr. Olympia. Given more time I could apply this training technique and help improve my arms a lot more.