Written by Anita Ramsey-Schultz
Tuesday, 22 February 2011 02:22
The 2011 competition season is fast approaching, with the kick-off of the LA Fit Expo, FLEX Pro, and the Arnold Classic. This year promises to be an exciting and unbelievable year filled with hot bodies, hard bodies and great performances! Are you going to be one of them?
Do you compete? Have you considered competing? Bodybuilding competition is at an all time high right now for men and women. It has never been more popular then at this time. Ok, so, you've been training and lifting in the gym for months. Why are you keeping it under wraps? Shy? Or are you afraid? Your friends all say you have a great physique, but has a panel of physique judges judged that body and compared it side-by-side with other physiques? To win in bodybuilding competition requires a certain level of physical and mental discipline. Do you have what it takes?
Ok, let's say you do, but do you know what to do to get there? I hope this guide can help you prepare properly so that you can become a winner at your next show. Now, let's get you ready for the stage. You only have a few short weeks to obtain that very lean, dry, full, muscular and a "grainy" look. The first goal should be to get into the "right" mind set. I always tell people that the mind, the will power is the strongest muscle. Visualize the final product and try to enjoy this journey as much as possible through all the grueling hard work and tedious cardio and boring food. Don't think of it as work. It's no joke, it's very hard work. And you better love it or you'll find the exit door really quick. The challenge is to always better yourself from the previous year, to fight through injuries, to push yourself when you're dead tired; to eat only chicken, egg whites, tuna, salmon, steak, Species ISOLYEZ whey protein, and green beans with a little nut and or peanut butter once in awhile. Yep, that's all I eat if I want to be in my best condition.
Holding onto muscle is everybody's goal when dieting for competition. Most think they need to lift light and do supersets to get cut. Getting shredded is about the competition diet not how you lift. I train heavy all the way up to the last couple weeks using basic compound exercises, and heavy isolation movements (the same way I train year round). I do my cardio as soon as I wake in the morning and, then again, after the workout. Weight training should be simple so keep it simple. Leg presses, standing lunges, incline bar and DB presses, dumbbell shoulder presses, side lateral raises, pull ups, barbell/one arm dumbbell rows and low pulley rows, pushdowns, skull crushers, alternating dumbbell curls, crunches, leg raises, seated and standing calf raises are some of the bread-and-butter exercises. The competition diet and cardio are in place to get you in shape and the heavy weights are there to help you build and hold onto all that precious muscle.
Reality Check People
Before you begin, be realistic. For instance, honestly, look at your own physique in the mirror. Some individuals have what might be deemed as perfect genetics and fast metabolisms. Others carry more body fat than they would like. If you are going to get on stage or use someone's help to get on stage, they'd better be honest with you. A lot of people aren't. You DO NOT need "yes" people in your corner as a support crew. You need honest friends and coaches; ones who are going to push you to your limit and beyond. Maybe you would rather have someone tell you what you want to hear? Unfortunately, that doesn't get you looking like a winner. When I help someone I want them to get up onstage looking their best. I am brutally honest because in this business too many people assume they are OK for the stage and all their friends, and even sometimes their prep coaches, tell them they're OK and that they should have won the show. Personally, I'm not going to put anyone on stage that I'm helping unless they're looking their very best. If you have more work to do then I'm going to tell you and so should your trainer or support crew.
Furthermore, don't ever think you're going to turn pro at your first national, pro-qualifying contest. It has happened to a few, but be realistic in your assessment. I always shoot for top 5 or better; basically not to get "cut" from the lineup. That's a realistic and positive goal that will generate enthusiasm and the drive needed to keep the competition fires burning. It's a long haul to earn your Pro Card so you better have real tuff skin.
What's your Plan?
What will it take for you to be successful on the stage? That's easy. Get yourself a plan for that show and it'll be so much easier. The following is a basic schedule to help you prepare for your next bodybuilding show:
12 months out:
Pick your show or shows
Develop your off-season training program
Eat quality foods in the off-season, eating every three hours; pounding down protein, lots of protein.
Do cardio two or three times a week for 20-30 minutes at a time
Keep accurate records in your training journal (get a journal if you don't have one)
Find a couple different songs you like (start know looking for posing music)
Think about suits and your posing routine
6 Months out:
Start work on your mandatory poses
Change your workout routine, start focusing on anything that might be lacking, but do not neglect the ‘basic' exercises either.
Up your cardio to, 30-45 minutes a day.
Continue to eat quality food and 1.5-1.8 Kg. of protein per pound of body weight.
Eat regular meals all week and "junk food" eat day on Saturday's.
18 Week's out (Competition Diet STARTS!):
Set up competition diet
If possible have an experienced judge or experienced competitive bodybuilder assess your physique or someone who is close to the industry and knows what to look for.
Start working on your routine and doing mandatory poses every-day, holding each mandatory pose for 10 seconds. Do this after workout.
Take pictures doing each mandatory pose once a week
The sooner you start working on your mandatory poses the better. I was told by Muscle Sport announcer Kenny Kassel (may he RIP) to start doing timed mandatory poses after your gym workout three times a week to start and then every day the closer you get to your show. I suggest doing each mandatory for 10-15 seconds to start. It is critical to practice these poses over and over again to cement it into your memory. You want to go up on stage during pre-judging and look like you did this before; like a pro. Actually, better than a pro. This practice alone will prepare you and enable you to strut your stuff on competition day. It'll definitely harden you up, as well!
Again every week take pictures...this is a great monitor for your progress.
8-10 weeks out:
Register for competition and get your NPC card and keep your receipts. This cannot be emphasized enough-you've put in the hard work. Don't let something as simple as forgetting to register ruin your big day.
Order posing suits (remember to order two sizes smaller then what you are now for contest day)
6-8 weeks out:
Make travel arrangements if competition is not local
Choose hairstyle, accessories, and make-up
Start tanning
Purchase competition items such as lunch cooler, body lotion, tanning products, nail accessories, make-up, etc. for you girls.
3 weeks out:
Stay focused!
Stick to your diet; practice, practice, practice those mandatory poses and your routine!
Tan
Last week:
Practice mandatory poses and go over your routine in all your costumes
Make a competition checklist to ensure you have everything you need. For example, posing suits, tanning products, 2-copies of your music
Tanning supplies
Day of Competition:
Get to venue early and check-in
Find out schedule of events and be ready
After all the work you put into this competition, go out there and have fun-you've earned it!
Preparation
Diet, weight training, and cardio are the most important pieces of your competition preparation. Your workouts should be tailored for growth, size, and shape development. Dieting will refine your physique. Another thing to remember is: Supersetting is not going to get you "cut"; it might, in fact, cause you to lose muscle. Three weeks out from my last show I cranked-out 6 reps with 140-pound D.B's for dumbbell rows, and was still pressing 80-pound dumbbells on an incline. If your diet is right and your food intake is consistent, you won't lose much strength at all. Being FULLER and THICKER is every bodybuilder's goal. If this is your first contest, you may have a ton of questions and consulting with a coach will help eliminate your fears and help you reach your goals.
LEARNING from your mistakes! This is VERY Important!
In bodybuilding, learning from your experiences is very helpful. It's a good idea to attend shows. This is a must. Talk to the judges. However, the latter is something I readily tell people not to do, especially immediately after the show they've competed in. If you ask more then one judge at the competition you'll get two different answers. I learned quickly not to ask judges the day of the show, especially around other competitors. I asked the head judge of a National show, years ago, why I got placed where I did? The answer was: "Your legs where smooth!" In astonishment I replied by picking up my skirt and flexing my striated thighs and then went on to say that they where full of it. I later wrote this person a letter to the fact again, only to receive a call late one evening from this judge explaining to me why it was said. This individual read my letter of disharmony, and then explained that I received what I got because I was "too big" and even though this person said I looked "great" at the time, the NPC was "toning it down." I said thank you and never again have I asked an NPC "why" after a show. I remind ALL my clients that I prep for shows to NEVER ask judges anything before or after a show.
First and foremost, get a support crew. This can be a group of individuals or one person. A support crew should help you achieve your bodybuilding goals. They serve as advisors telling you what strengths and weaknesses you have. You can get me at
www.tralalpouetpouet.com of course, or you can enlist my prep coach, Rx Muscle God Dave Palumbo. There's Chad Nichols, Charles Glass and many others. Again, contest prep requires you to devote your days cooking your meals, going to the gym, doing cardio (sometimes twice a day), working on your mandatory poses and your posing routine. And these are just some of the elements that will determine the outcome of your efforts.
So, if bodybuilding competition is something you've been thinking about, my advice is to use the directions provided in this article and make your competition goals a reality in 2011. Even though bodybuilding competition may be tough, if you maintain your focus and put in all the hard work, everything will and usually does pay off. Just envision it; soon you'll be holding that overall trophy high over your head. Good luck, have fun, and compete!
Competing for Bodybuilding -Side Notes
Which organization is right for YOU?
Another thing you can do is look at the individual bodybuilding organizations' websites. Each organization has their own set of rules, posing standards, application fees, winnings, media relations, and just other stuff you should go through and understand prior to competing.
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