FEMALE MUSCLE

Q. What are you doing training-wise to improve your physique for the upcoming contest schedule? Any different exercises, training secrets or new strategies you can tell us about?

A. As most of your readers know, I’ve had my fair share of challenges the last couple years! Coming back from surgery and nerve damage meant that I had to work very hard to catch up the one side of my body that was damaged. Once the nerves came back, I had to make up for lost time that this recovery cost me. Most of that was in my back and arms. I was fortunate to have had surgery so quickly and decided to fix the issue immediately.

Nonetheless, my presence at the last Arnold Classic felt like a miracle to me just to be on that stage! This year, I have been blessed to have a healthy and productive off-season. Yes, I’ve been working like a freak to improve my placing in 2013! I’d rather walk softly and carry a big stick (thanks, Dad, for teaching me that) than talk big. No one can predict the outcome, but I’m doing my best to improve what I have control over—my physique!

However, I’ll let you in on what I’ve been doing! For this year, I’m simply focused on improving the dimensions of my body. Being as tall as I am, I struggle with putting on the size to fit my frame. And honestly, I don’t have the desire to be too much bigger than I am already. I’ve trained 20 years to be where I am today and feel proud of what I’ve accomplished. Instead, I’m working on the details of my physique. I’m also planning on coming in very conditioned to maximize my size.

Some of the specific things I’m doing include a back day twice a week—each day centered around a different group of exercises. I do heavier one day, and more details the second round. I make sure I’m aching the next day each workout. For a professional bodybuilder, your back can never be too big, and with all those layers of muscle, for most people, once a week is usually not enough. I’m also working harder on my hamstrings and abs. I compete against a very talented group of ladies who are also just as focused as me, so I have to play to my advantages, which are a tiny waist and pretty shape. My arms can also be bigger with how long they are.

So basically what I’m saying is that I’m working hard on everything! I’m always researching and trying new angles to make things push harder, or to challenge my perception of what is working. My new favorite is an exercise I got from John Meadows—the one-arm T-bar row. I’ll be tracking a lot of my workouts on my YouTube channel as I prepare this fall and spring, so follow along.

Remember that a good training program is only as good as the diet it goes along with. Eat well, build muscle, and then, when the time is right, adjust your program to begin to reveal your season’s hard work. This issue’s “Fat Loss” will help you take the steps you need to showcase your personal best this upcoming year.

To read more by Zoa Linsey, click HERE!