Training 2005-2011

   In recent years I have made some changes in my volume phase as well as in the pre-contest phase. As I know possibilities of my body and time I need for regeneration after work –out I created my own way of training. I train quadriceps and shoulders every fifth day, abdomen and calves every third day and remaining muscles once a week. My training program usually lasts for five weeks during which I increase weight every work-out. This increase by specific amount depends on type of muscles. The number of reps should not be less than three. If I do not manage it I will not increase weight the following work-out. After five weeks I have one week off training but only during volume phase. On that week I usually go to spa to relax and recover. It is the best way to have rest and to gain new energy for the following five weeks. After returning I decrease my heaviest weight and I start to train with weight which I managed two weeks before my work-out break. Slight change from former times is more warm-up series that I do. During my pre-contest phase which takes approximately from 8 to 12 weeks I do not have any break even though the way of increase weight and the number of reps are the same as during volume phase except that at the end of the work-out I always do one separated exercise with lower weight. I do 7 with 12 reps. this is good for relaxing muscles after work-out with heaviest weight.

   My work-out looks like as follows and I start with warm-up series which I do not count like training series.

   I train quadriceps in this order

• No weighted Lunge – 3 series x 12 reps
• Leg extension – 4 series x 6-3 reps
• Leg press – 6 series x 6-3 reps (my weight maximum is 300 kg)
• Squat – 5 series x 6-3 reps (my weight maximum is 110 kg)

   I train hamstrings in this order and I have never trained hamstrings the day after quadriceps training

• Lying leg curl – 8 series x 6-3 reps
• Dead lift – 6 series x 6-3 reps (my weight maximum is 145 kg)

   Calves

• Calf press – 12 series x 18 reps (my weight maximum is 145 kg)
• Seated calf press - 12 series x 18 reps

   I train this two types of exercises which I never train together during one work-out.

Abdomen

• No weighted crunch – 8 series x 50 reps

   I train shoulders in this order

• Dumbbell shoulder press – 6 series x 6-3 reps (my weight maximum is 30 kg)
• Seated military press behind neck with barbell – 6 series x 6-3 reps (my weight maximum is 60 kg)

   I train back in this order

• Barbell Bent over row - 6 series x 6-3 reps (my weight maximum is 110 kg)
• Pull up – 6 series x 6-3 reps (my weight maximum on the belt is 15 kg)
• Cable seated row – 4 series x 6-3 reps

   I train chest in this order

• Dumbbells incline bench press – 6 series x 6-3 reps (my weight maximum is 34 kg)
• Bench press - 6 series x 6-3 reps (my weight maximum is 110 kg)

   I train biceps in this order

• Cable curl - 6 series x 6-3 reps
• Cable curl - 6 series x 6-3 reps

   I train triceps in this order

• Cable push down - 6 series x 6-3 reps
• Weighted triceps dip - 6 series x 6-3 reps (my weight maximum on the belt is 45 kg)