The competition season is now well and truly over and most of us have transitioned into our off season. The off-season is where physiques are really made, not the 3-4 months it takes to get stage ready. It takes years to improve and build hard dense muscle.

The competition season is now well and truly over and most of us have transitioned into our off season. The off-season is where physiques are really made, not the 3-4 months it takes to get stage ready. It takes years to improve and build hard dense muscle.

The reason I decided to write this is because I see a lot of people who seem to want to stay lean all year round - now if that's what floats your boat fair enough - but if, like me you want to make the required improvements and grow you’re going to have to accept that gaining a little body fat and getting a little soft is part of the process. I'm not talking about getting morbidly obese, I'm talking about not being scared to put on some body fat and fluff.

The best of all time - Dorian or the likes of Nasser El Sonbaty used to do it, if you don't believe me just hit up Google and take a look. But these guys would always turn up hard as nails and peeled come show time.

During off season food is your best friend; it’s going to fuel your workouts, help you recover and make you grow, in fact food is the most anabolic thing you can put in your body, you can take as much gear as you like but if you ain't eating it ain't going to do shit!!

Everyone loves a bit of junk food and anyone who knows me knows I love a McDonald’s or two. If you approach your off season correctly there is no harm in eating some shit food, but you have to get the nutrient rich, clean food in as well to build that muscle and improve. I have 5 clean meals a day and one shit meal. I’ve found this approach works well for me.

Imagine what you could do if you approached your off season in the same manner as pre-contest, not missing a meal or a workout!?

During the off-season I set myself short-term goals to keep my motivation high. My main focus this year is to use the same rep speed throughout the movement, even when it gets heavy and hard, in turn this will help with my mind muscle connection, which will spur on new muscle growth.

Basically if you want to grow, work as hard as you do pre contest, don't be afraid to eat and accept you’re going to put on some body fat.