One Pro Bodybuilder Outlines The Methods that Moved Him Up in Size
Pro competitor Ray Arde is one such heavyweight bodybuilder who chose to keep it all in balance instead of focusing only on size. His outlook on building mass to break into the next class while building and not sacrificing quality is one which other still up-and-coming heavyweight competitors might apply to their own approach to training.
Paying Attention Beyond the Size Gain Goals
Having taken his time to make the final move from light heavy to heavyweight competition, Ray had no regrets about putting in the additional years of effort while still an amateur competitor to build size where he needed it. With his years of training for size and quality, he has a perspective on what it takes to move from one of the heavyweight classes to the next while also not losing the sharpness and detail: “It’s about muscle maturity,” he emphasizes. “Time equals muscle maturity, consistency equals more density and thickness, and quality, of course. They’re not going to be able to fit all that into one year if they’re at the bottom of that light heavyweight class and then all of a sudden try to move straight into the heavyweight class. It takes time! Now, if they’re already at the top end of the light heavyweight class, I’d highly recommend that they definitely manipulate their body by shocking it sufficiently with a certain type of nutrition, a certain type of supplementation. And of course the training—strict power lifting, maybe even work out with a power lifter once in a while. But that’s the only way they’re going to build up good quality mass to move up to the next class. Along with that, keep your caloric intake precise to the point where it doesn’t make you too fat at the same time, while they’re trying to get up to the next class. So, it’s going to be manipulated again by adjusting your fat/carbs/protein intake based on how you look. That should really be the main key for someone who’s at the top of the light heavyweight class–which is exactly what I went through, and that’s how I know exactly how it’s accomplished.”
Working your way upward—with quality improvement–within a weight class is clearly worth it, from Ray’s point of view and experience. It’s a contrast to the novice or relative newcomer who’s competed just a handful of times with some success in one class, then reckons they’re ready to break through to the next level and score the same results. “If they’re at the bottom of the light heavyweights, I’d just recommend that they stay in the light heavyweights for some time until they top off at the upper weight level of that class,” Arde concludes. “Until then, they shouldn’t even think about moving up into the next weight category.”
A Smart Overall Plan for Achieving Quality Gains
Ray summarizes his own overall strategy along the following lines — ones he continues to be aware of even as a professional:
Use the approach of instinctive training – “I rest on days when my body feels completely exhausted. Normally, I like to workout each muscle once a week. Although, I will do back twice a week. Compound exercises one day and the next day isolation exercises. Also, I will do leg ext and leg curl up to three times a week. Calves and abs I will do three to five times a week.”
Develop a routine through your own trial and error – “An example is: normally I do legs once a week. But because of my genetics I’ve modified my leg training to where I do them up to three times a week. This was necessary due to the lack of separation I have. By doing this I’ve noticed big improvements.”
Definitely train heavy! – “I use heavy weights. But be careful—”going heavy” on every workout and every week can damage connective tissue. I recommend going heavy in the four to 12 rep range for up to three weeks. Afterwards, train light with high intensity for one to two weeks.”
Don’t lift more than you can manage – “Don’t let your ego take you to a heavier weight than you can handle. If you do, you are asking for an injury. Also, always have a spotter when you lift heavy.”
Always train to failure – “Doing this guarantees that your muscles will look the way you want them to!”
Body Muscle Workout Guide 