Stay Lean and Muscular Year-Round

IFBB Pro Pierre Vuala's secret to staying lean in the off-season.

Pierre Vuala’s formative years training for high school football, wrestling, and track provided him with the necessary tools to sculpt a vascular and shredded physique. Nowadays, the IFBB physique pro does cardio six times a week, including his favorite hobby, sprinting.

“Sprinting builds my legs, gets me conditioned, and burns fat,” he explains. Another key element of Vuala’s training is plyometrics.

“I incorporate plyometrics with both upper and lower body, such as plyometric pushups and band work in each direction,” he says. “I’ve noticed an increase in strength, endurance, and muscle density.”

As for carbs, Vuala has found a balance that allows for their consumption without hindering his ability to remain superlean.

“I used to think I couldn’t eat carbs and lean out at the same time, but I can,” he says.


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Vuala’s motivation to stay fit stems from childhood: He was an overweight kid and never wants to have that problem again. Vuala stays on track by setting short-term goals.

“I have three-month physique goals, then after I hit that mile marker, I create another mile marker,” he says.

 VUALA’S PEC-PUMPING WORKOUT 

Incline Smith Machine Press: 3 sets, 12-15 reps

Incline Close-grip Smith Machine Press: 3 sets, 12-15 reps

Incline Dumbbell Flye: 4 sets, 12-15 reps

Incline Squeeze Press*: 5 sets, 8-10 reps

Weighted Dips**: 4 sets, reps to failure

Decline Pushup***: 3 sets, reps to failure

*Keep the dumbbells in contact with each other; squeeze them together throughout the rep.

**Lean slightly forward, tuck your chin into your chest, and look down.

***Squeeze at the top for two seconds.

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