I asked recently what aspects of my prep people want me to share more on & a lot of people want to understand my fasted leg training protocol that has got me from picture A (1 week from the ‘16 @mrolympiallc) to picture B (1 week from @arnoldsportsau, March ‘18). Throughout the time between these images, I have trained legs fasted before cardio most mornings (aside for some breaks from prep). There’s a lot I can share on this & I want to dedicate an entire blog article to what YOU want to know about this protocol I have incorporated to shrink my legs in half! 😆
In the background of picture A, I never used to train quads specifically. All leg training was glute & hamstring focused. I always had muscular legs from starting ballet at the age of 3 & dancing pretty intensely till my early-20’s whether it was ballet, modern, contemporary or dancing for a cheer/entertainment squad.
Back then, many people suggested I stop training legs heavy to make them shrink. Problem was, I already didn’t train them at all. So I had to do something different. I have now incorporated this protocol very successfully with a number of clients to bring down muscular quads, not because muscular quads are a negative thing, but because the judges in bikini aren’t rewarding overly athletic physiques. They’re rewarding a physique that is streamlined. To improve you MUST absorb & implement feedback — you must evolve.
It’s obvious that I was leaner & drier in picture B, but I have gone from a stage weight of around 130lb at that Olympia to a stage weight of 115-120lb.
From picture B, I did a huge bulk of the work quickly, dropping 10lb in 5 weeks to compete again a little over a month later. Since then I have continued to have faith in this protocol & refine it to continue to improve the condition of my legs.
And yes, I’ve shrunk my legs in half whilst continuing to grow my glutes in this time — nothing is impossible if you know what you’re doing!
Questions — leave ‘em here (or via DM if you want to message me privately) so that I can get to work on this article to share with y’all the method behind my madness!
Like a hurricane — You already know. 😈🌪 #mondaymotivation