What we can confidently say is that if you want to return to stage in future and surpass your previous package, then this is not a time you want to be taking “off”. Rather, this is arguably the most important time to apply yourself wholeheartedly to the sport in the pursuit to dramatically IMRPOVE.
In saying this, the ratio of time spent in prep:outside of prep is often a 1:3 or 1:4 for most competitors - meaning a six month prep is bordered with 18+ months not in prep. We recognise that during these prolonged periods away from the stage it can be easy to become complacent and think that “there’s still so much time”. However, the reality is this is where the vast majority of changes are made to your physique.
The act itself of being in the “off-season” does not guarantee results - taking full advantage of this time and putting in the work does! Therefore, first change your internal dialogue and deem yourself to be in the “improvement season” not the “off-season”, then ask yourself:
“Am I actively making an effort to further enhance the physique I last presented on stage, or just going through the motions?”
Let’s pick some examples:
🔹Are you training with sufficient intensity and accuracy?
🔹Are you biasing weaker muscle groups in your physique and optimising movement execution?
🔹Do you sleep for a minimum of 7 hours per night?
🔹Are you prioritising protein quality, distribution and quantity?
🔹Are you fuelling with sufficient energy and gaining weight at an appropriate rate?
🔹Are you well-nourished and have healthy blood work?
🔹How are your day-to-day stress levels?
🔹Are you practicing the habits, routines and lifestyle of a bodybuilder?
🔹Do you have a vision for how you want to present yourself next season?
Remember, competitive physiques are built in the improvement season and only revealed in prep.
Put in the work, keep your long-term vision strong, and you’ll be sure to unveil a whole new version of yourself when you return to stage!