Many bodybuilders are trapped under the assumption that you have to either train for mass, or you have to train for definition. They will split their training year into these two sections. During the “mass at all costs” phase, they will pig out and sleep all the time. They will spend nine months doing nothing but mass movement for their body parts. They’ll keep the weight very heavy and the repetitions very low. This will lead to large, bulky muscles without a lot of shape. Then, the pre-contest phase will come around and they will completely abandon the tools that helped them to build that great level of mass. They will suddenly drop all the mass-building movements and run to the cables and machines for their workouts. They’ll no longer train heavy for ...

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