SimplyShredded.com

Bobby Rosen upcoming natural bodybuilder, talks with Simplyshredded.com and gives us an update on how his offseason is going.

What lagging bodyparts are you working on bringing up throughout the next couple of months?

Going into my show, my chest and legs were my lagging areas, so I’m doing what I can to bring them up this offseason. For my chest, I’m focusing mostly on incline exercises because my upper chest was particularly lagging. I’m not doing any flies really at all, maybe once a month, so I can focus my energy on heavy presses to add the extra thickness I’m lacking. As for my legs, I’ve changed my training style completely. I always focused on strict, perfect form with every exercise, but now I’m using an increased amount of weight, with decent form. Basically, instead of doing 800lbs for example on the leg press with a deep range of motion for 6 reps, I won’t go as deep and get 10. I never thought I would say to try it, but I have definitely added good quality size to my legs. I’ve learned that using a crazy amount of weight with decent form, is better for me then using lighter weight with perfect form. Will this always be the case? Maybe not, but for now this way of training is shocking on some quality muscle.

Describe your present diet. What changes are made?

As of now I’m getting 4,000+ calories a day. For my nutrients, I aim for 20-40g of protein a meal, and 70-100g of carbs a meal. I just let fat sort of fall where it does. I’ve started eating a lot of beef this offseason which I never really did before and I have really been packing on some extra weight. It’s funny that people think I eat so clean because I stay fairly lean year round. I order a lot of take out throughout the week for extra calories. Pizza and burgers being my favorite. They are a good amount of my calories every week! I’m also staying more consistent with my diet, not missing meals nearly as frequently as I used to.

What is your view on cardio during offseason? Is it necessary in your view?

Currently, the only cardio I do is before I train I step on the treadmill and walk for about 5 minutes. Doesn’t seem like much but for me it’s a good warm up to get my blood moving. I stay lean offseason so I really don’t need to keep my fat gain in check. I do however think cardio in the offseason is necessary for some people to keep them from gaining too much fat. Everyone is different and has different needs but for me personally cardio isn’t really in my offseason equation.

Describe your current training regime. What are your favorite exercises? What do you consider to be your strongest muscle-groups?

Right now I’m still on a five day split. Chest, back, shoulders, arms and legs. For each I hit a heavy movement for the first couple exercises, then tail off with some isolation exercises. I would have to say deadlifts are my favorite exercise right now, because I suck at them! I always get pumped up to do them because I really want to improve. My lower back was not so good at my show and I really need to hit it hard. I guess I would have to say arms are my strongest body part. They always seem to grow faster than every other muscle group. I can use pretty decent weight with my biceps and they take awhile to burn out. The only way I can usually guarantee my arms are sore the next day is if I incorporate lots of supersets and drop sets. And then more supersets and drop sets!

What is your off season supplement regimen?

I’ve been using strictly Universal and Animal products. They have outstanding products and have helped me greatly. Before I hit the gym I take my shock therapy, which gives me intense pumps and enough energy to last me through my brutal workouts. Then after I train I reach right for my Torrent, which has protein, carbohydrates, and creatine. The perfect blend for a post workout shake. Sitting here on my desk I have my Animal Pak which I take daily. A great multivitamin, it has everything I need and more. Since I’m training really heavy this offseason, I also take Animal Flex to help my joints.

With all these changes, how much weight have you gained?

I came out of my show in the low 160’s, and weighed in this week at 193lbs. In my past offseason I peaked at 178lbs, so I’m the heaviest I’ve ever been! A 15lb difference between offseasons is more than I could ever ask for in such a short amount of time with minimal fat gain. I got to give thanks to my training partner and good friend Big Al Fortney! He has taught me a ton and really taken my physique to the next level.

Bobby Rosen – Until Next Time

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