Kim Birtch Road to Nationals by Kim Birtch

Training

My training schedule varies in my off-season. When trying to add size, I tend to change my schedule every 6-8 weeks. To achieve this success that has brought me where I am today, I have used various supersets in my off-season to gain mass. I train one body part a week, and use the 5 days on and 2 days off, which works best for me. My back is my showcase body part that I have improved over the years. An example of my back routine is as follows:

Ex #1 Bent over rows super-setted with Reverse Bent over Rows -5 sets 15, 12, 10, 8, 6

Ex #2 Wide Grip Pulldowns super-setted with Seated Rows (wide grip) - 5 sets 15, 12, 10, 8, 6

Ex #3 One arm Dumbbell Rows - 4 sets 12, 10, 8, 6

Of course my pre-contest training differs. I do split training, where I train in the am and pm. I also do two sessions of cardio. I like lots of strip sets in the last weeks of my training. I also go through all mandatory poses after each training session. I find the squeezing of the muscles also help in shaping. In my last week, my training schedule is as follows:

Saturday- Chest/Triceps/ Cardio
Sunday- Back/Biceps/Forearms/Cardio
Monday- Shoulders/Traps/Abs/Cardio
Tuesday- Legs/Hams/Glutes/Calves/Cardio
Wednesday- Cardio Only

Carb/Water Depletion

The last 7 days before Showtime, usually the Saturday is when I start my Carb and Water depletion. Depending on my body, my diet stays the same until the day of the show. I start fat loading and carb loading the morning of the show. As for water depletion, I also start it on the Saturday, 7 days before the show. My schedule is:

Saturday- 7 Liters water
Sunday- 6 Liters
Monday- 5 Liters
Tuesday- 3 Liters
Wednesday- 2 Liters
Thursday- 1 Liters
Friday- ½ liter
Saturday- ¼ Liter (sip throughout the day)

On the third day of my water depletion I cut out all sodium from my diet. I drink only water for the last four days before the show. Also on the third day of depletion I take a diuretic called Dandelion Root. Dandelion Root 20 % or a 4:1 extract root to taraxasterol to ensure you are getting 250mg-500mg 3 times a day. Dandelion Root increases Sodium

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