Originally Posted by jarude
Do you squat everyday?? Hehe... That powerlifter physique. Nice job dude. You are 6'4" right? Does your coach cycle in any hypertrophy work or it is straight up strength?
Also, I remember you advocating shorter bulk/cut cycles once upon a time... Could you expand on that? And, for that matter - I have an event where I'll be shirtless in front of all my coworkers in 10 days, what's the best way to drop as much as possible in that timeframe?
Yeah, I'm 6'3 so look normal in clothes still.
I do plenty of hypertrophy work if you can call it that, especially far away from competition. The prep period the last 6-8 weeks or so before the meet is more specific.
Typical "off season" training means a bit higher reps in the powerlifts (with less specific variations that focus on weak points) and some more accessory work that are BB movements in the typical 3-5x8-12. For instance, now I train 4x a week and squat, bench and dl every session. Those are not regular powerlifts though. Last "bench press" was 5 reps of competition bench supersetted with CGBP for 3 reps, in 6 sets. For squats I did dropsets (5 reps dropset 5reps) and for deadlifts I had triples in deadlifts supersetted with fives in deficit deadlifts. So the powerlifts are modified to fit the focus of the training cycle (with higher specificity gradually until the meet). In periods we cycle in blood flow restriction, like earlier this summer I had 3x a week 5 sets of 20s in the squat, on top of regular squats every session (and deadlifts). That was very effective for leg size.
Each session has 1 exercise each for abs, low back and sometimes rear delts and always another 2-3 typical BBing lifts like incline db press for the usual 3-5x8-12.
I don't think the length of the weight gain matters. For naturals its more that it will be beneficial to never let yourself get too fat. If you've been fat before (say 20-25%) your body is more prone to store excess calories (bulking) as bodyfat, even after cutting to low bf %. Maybe its easier to not become fat if your weight gain is shorter, but thats another thing.