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5-time WBFF global champion bodybuilder Wole Adesemoye just lately mentioned bodybuilding at the Sept. 1, 2023, episode of The Mike O’Hearn Display. One primary subject he and O’Hearn spoke to used to be height week — the week earlier than a contest the place a bodybuilder’s nutrition is strict to “dry out” (burn up water below the surface to look sharper on level) and descend frame fats degree to increase a podium-worthy body.
Wole Adesemoye and Mike O’Hearn gave an educational on the best way to have an excellent height week for advanced conditioning come festival day. Take a look at all the interview right here:
Wole Adesemoye’s 3 Steps to Height Week
Adesemoye stayed with O’Hearn the week earlier than his Las Vegas bodybuilding festival; a private chef ready all of Adesemoye’s meals. Through outsourcing his meal prep, That means, Adesemoye completed enough relaxation and coaching. Simply as essential, he “didn’t overthink the rest.”
O’Hearn’s house setup is bountiful for maximizing an athlete’s coaching, nutrition, and relaxation. His complete fitness center with all of the iron accoutrement one may be expecting, in addition to two ellipticals and a treadmill, and O’Hearn himself in the similar area.
1. Cut back Aerobic
When O’Hearn requested in regards to the variations between this height week in comparison to earlier ones, Adesemoye admitted to doing much less. For this display, Adesemoye felt he would convey his highest package deal but and didn’t want to obsess with with a unmarried form of aerobic, like he did with the stair climber the former 12 months.
Adesemoye up to now had upper quantity to extend his center charge as neatly — massive supersets of six back-to-back workouts. In brief, Adesemoye educated extraordinarily laborious for minimum acquire. Adapting, he reduce his workload through no longer combining aerobic with resistance coaching unnecessarily.
2. Mindset Shift
O’Hearn summarized Adesemoye’s earlier mindset as running the toughest within the fitness center and the usage of essentially the most complicated apparatus conceivable. Alternatively, Adesemoye has grown to paintings smarter.
Adesemoye switched from intense periods at the stairclimber to running in a center charge variability vary of 120-150 beats in keeping with minute (bpm) and including selection to his aerobic. He even have shyed away from supersets altogether.
[Related: Why Iain Valliere Prefers High-Volume Arm Training During 2023 Mr. Olympia Prep]
3. Minimize Relaxation Instances
Regardless of Adesemoye’s changes, he nonetheless trains as laborious as one must compete with elite festival. He minimize his relaxation instances from a minute to 30-45 seconds between units and persevered to be exact — maximal contraction with each and every rep with a mindful mind-muscle connection or and “pushing the water out,” as O’Hearn put it. In line with Adesemoye:
Diet will kick in. Then the educational will help with the vitamin to get the water out.
O’Hearn helped Adesemoye regulate his water consumption — expanding to twelve liters day by day (400 oz.) and steadily lowering. The usage of O’Hearn’s protocol template, Adesemoye dried out, and his body modified with each exercise.
Adesemoye closed through pronouncing, “I need to display other folks what’s conceivable with resolution, consistency, and self-discipline — doing the belongings you don’t need to do such as you love them.”
Featured symbol: @woleadesemoye on Instagram
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