Olympia’s natural champion Meshack Ochieng explains in-season vs. Off-season strength training
Keynan Natural Olympia Champion Meshack Ochieng discusses his variation of in-season versus off-season natural strength training.
Bodybuilders structure their workout routine based on their goal. In-season and off-season athlete training varies. International Natural Bodybuilding Association (INBA)/Professional Natural Bodybuilding Association (PNBA) Kenya Natural Olympia Champion Mehack Ochieng discussed how his training changes in season versus off season.
Meshack Ochieng is a natural Keynan PNBA bodybuilder standing 5’2”. Despite its size disadvantage, he won Natural Olympia 2020, the 2018 OCB Professional Bodybuilding Yorton Cup and the 2018 IPE Worlds. His training regimen didn’t start with fancy workout equipment. Instead, Ochieng started lifting weights with stone dumbbells and dumbbells in his yard.
Off-Season Training Vs. In-Season Training
Meshack Ochieng was on the Muscle Longevity Podcast discussing various topics and addressing how his training differs in season versus off season. Ochieng says he trains four days a week during the off-season (each muscle group once a week) and increases the volume during competition preparation. Ochieng said:
“When I’m four weeks away from competing, that’s when I go to six days a week. When it comes to competition, when I’m preparing to compete, I train everything twice a week. But then four weeks, then it’s three times a week.
Ochieng claims that 4-6 weeks is enough to prepare for a show. However, Ochieng admits that he stayed away from American food during his migration to America. So that he can stay the course with his off-season foodeating mostly healthy foods.
Ochieng also suggested avoiding heavy lifting when approaching a show. Ochieng noted:
“Doing heavy training in the run-up to a contest is very dangerous. Because the more you lose weight, the weaker your joints get. And so if you put heavy loads on weak joints, you’re going to hurt yourself.
Ochieng touched on several other topics on the podcast, including not needing a fancy gym to build a world-class physique and his training philosophy.
Training without advanced equipment
Ochieng started weightlifting in Kenya with his older brother. They didn’t have a standard gym and made their backyard gym. Ochieng said:
“We didn’t have a fully equipped gym, so everything in our small gym we did ourselves. We built the benches, the weights.
Now Ochieng says he trains in a small gym at Anytime Fitness.
Plus, Chieng says it’s key to find moves that work best with your genetic; not everyone will respond to each exercise in the same way.
Ochieng says if you’re a competitor, knowing when to change things is key. For example, Ochieng says that supersets are effective before the shows. However, he does not recommend that they build muscle. Instead, he suggests choosing one or two big compound movements per body part. Ochieng personally chooses two workouts with a heavy weight (in the 5-8 rep range) and then the rest of his workout is done with a light weight performing ten reps.
Ochieng also trains the biceps with the chest because he found his triceps are fried after training his pectoral muscles. Therefore, he will combine his triceps with his back workout.
Ochieng discusses when to change your workout routine in detail below.
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