3D Muscle Journey #291: Optimizing Your Off-Season
Sep 18, 2025
The hosts delve into creating a productive off-season plan, emphasizing the importance of recovery after contest prep. They tackle feelings of burnout and offer tips to manage training loads. Discussions include structuring long-term off-season phases and identifying the ideal body weight. The coaches share strategies for maximizing growth without excessive fat gain while focusing on lagging body parts. Finally, there's advice on selecting exercises that suit individual biomechanics and mastering quality execution for optimal results.
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Prioritize Post-Show Recovery
- Recover fully after a contest before aggressively planning your off-season.
- Keep training workload similar initially so rising calories restore recovery and performance.
Don’t Rush To More Volume
- Avoid immediately increasing training volume or days right after a show.
- Let calories restore performance on your current workload for 4–6 weeks before changing programming.
Pull Back To Recharge
- Reduce training days briefly when mentally drained after prep to decompress.
- Reintroduce volume gradually once motivation and recovery return.