About my training:

Normaly i train 5 days a week once a week every bodypart, from monday to friday.

At the weekend i give my body some rest and time to grow.

Because i have different work-times, day, afternoon and night every week, i sometimes have to change my workout days, so i do two days off in the week and train at the weekend so i don´t miss any workout.

I train as heavy as possible througout the year but anyway i try to do clean and slow movements. Only the very last two or three reps i do some intentiv reps and my movements aren´t as perfect as the others. To train very strict and clean keeps me from getting injuries that don´t help to gain muscles. At the end of my workout i have to feel a very deep pain in my muscles that i sometimes feel to the bones. But some days i only get a very good pump, so i have to listen to my body.

My trainer René and me changing every workout, sets exercises, reps, weights, ankles and so on, just to put the highest intension to my muscles.

These changes isn´t only the best way to gain muscles, it makes the workout also more challenging for me and not only a normal routine.

I don´t have a normal training routine

In the beginning i also read some articles about training in different mags and i tried all these, but some muscles wouldn´t grow as i was hoping they would. Specially my shoulders. Am Anfang trainierte ich ebenfalls nach Trainingsplänen aus Zeitschriften, doch einige Muskeln wollten nicht so wachsen wie ich es mir vorgestellt hatte, unter anderem auch meine Schultern. But after René analysed my training and changed it completly my weak points fit to the rest of my body very quickly.  

                                                                          "Something what is good for someone, is bad for another"

I just want to say that every body reacts different to the training than another.

Everyone has to find his own way of workout compared to his individual genetic potential.

My workout routine:

I do cardio mostly during contest preparation. We increase this up to 4 times a day from 30 to 60 minutes echt time.

Monday: Chest - Calves

benchpress                                          6 sets/ 8-15 reps

inclined press                                       5 sets/ 6-15 reps

cablecross                                           5 sets/ 12-15 reps

seated calve raise                              10 sets/ 20-30 reps

standing calve raise                             6 sets/ 15-30 reps

Tuesday: Legs

squats                                                  7 sets/ 15 reps

legpress                                             10 sets/ 15 reps

Beinstrecker                                        7 sets/ 12-15 reps

Wednesday: back, leg biceps

chinups                                           5 sets/ 8-15 reps

chinups at the machine                    5 sets/ 8-15 reps   

bent over rows                               5 sets/ 8-15 reps

(over- and undergrip)

cable rows                                     5 sets/ 8-15 reps

deadlifts with straight legs                5 sets/ 12-15 reps

leg biceps curls at the machine        5 sets/ 8-15 reps

Thursday: biceps, triceps

Standing biceps curls SZ bar             5 sets/ 6-15 reps

Hammercurls                                    5 sets/ 8-15 reps

cablecurls                                         5 sets/ 12-15 reps

pushdowns at the machine                 5 sets/ 12-15 reps

frenchpress with sz-bar                     5 sets/ 8-15 reps

one armed pushdowns reverse grip   5 sets/ 8-15 reps

Friday: shoulders, traps, abdominals

powerpress front                                5 sets/ 8-15 reps

dumbell side raises                             5 sets/ 8-15 reps

side raises cable inverse                     5 sets/ 8-15 reps

dumball shruggs                                 3 sets/ 15-20 reps

chrunches                                          5 sets/ 20-30 reps

hanging leg raises                               5 sets/ 15-20 reps

seated leg raises                                5 sets/ 15-20 reps