Silvio believes in high volume training, with work-outs averaging 3.5 to 4.5 hours. To supplement his workouts, he does cardio three days a week, 30 minutes in the morning and 35 minutes at night with a spinning bike or stepper.

In regards to nutrition, he doesn't believe it's necessary to bulk up to grow. That's why he maintains his competiton weight all year around. His aim to to make his gains gradually so he can add quality muscle. Silvio says he's never wanted to be just a big guy, he wants round muscles with a lot of detail and striations. He eats clean six days a week, but does indulge in a few treats on Sundays.

MY CURRENT TRAINING PROGRAM

MONDAY. BACK (SETS/REPS)
PULLDOWN TO FRONT (4/8-12(
ONE-ARM DUMBBELL ROWS (4/8-12)
HAMMER STRENGTH SEATED LOW ROWS (4/8-12)
SEATED CABLE ROWS (4/8-12)
LUMBAR CRUNCH (3/12-15)

TUESDAY. CHEST
SMITH MACHINE INCLINE PRESSES (4/8-12)
HAMMER STRENGTH DECLINE PRESSES (4/8-12)
INCLINE DUMBBELL PRESSES (4/8-12)
BUMBBELL ROUND THE WORLD ROTETION (4/8-12)

WEDESDAY. QUADS
LEGS EXTENSIONS (4/15-20)
LEGS PRESSES (4/8-12)
REVERSE HACK SQUATS (4/8-12)
WALKING LUNGES (4/50 FEET)
LEGS EXTENSIONS (4/10-15)

THURSDAY. SHOULDERS
MACHINE PRESSES/FLYES (4/8-12)
DUMBBELL INSIDE LATERAL RAISES (4/8-12)
WIDE-GRIP UPRIGHT ROWS (4/8-12)
SMITH MACHINE OVERHEAD PRESSES (4/8-12)

FRIDAY. ARMS BICEPS / TRICEPS
DRAG CURLS (4/8-12)
DECLINE LYING TRICEPS EXTENSIONS (4/8-12)
MACHINE PREACHER CURLS (4/8-12)
ROPE PUSHDOWNS (4/8-12)
DUMBBELL CURLS (4/8-12)
CABLE OVERHEAD TRICEPS EXTENSIONS (4/8-12)

SATURDAY, HAMSTRINGS AND CALVES
LYING LEGS CURLS (4/8-12)
SEATED LEG CURLS (4/8-12)
STIFF-LEGS DEADLIFTS (4/10-15)
LEG-PRESS CALF RAISES (4/12-20)
SEATED CALF RAISES (4/12-20)

SUNDAY - RESTING TO RECOVER