A Guide For Beginner's Contest Prep!
All Bodybuilders Dream Of Being A Champion
In 1983 I started training with weights as a competitive alpine ski racer and continued training with weights while competing for the University of New Mexico ski team. After a bad fall, which made me stop skiing, I began to get more and more involved in lifting weights, as my thoughts were to make a come back to the slopes.
Soon people in the gym were asking me if I was a bodybuilder. My answer was, "What's a bodybuilder?" After researching what they where talking about, I picked out a show and proceeded to get ready for my first contest. So, I did the 1988 NPC Boulder Bodybuilding Championships and I won the middleweights. Not too bad for not knowing anything.
If I remember right all I ate was large plates of pasta with cheese, butter and vegetables. Since then I have competed steadily in over a dozen shows, and made top ten in National shows and my contest prep has evolved over the years to become a very scientific process...
Ok, so, you've been lifting in the gym for months. You've been looking in those bodybuilding magazines, and you're considering competing too. I know, all your friends say you have a great physique. Before you begin, be realistic. For instance look in the mirror at your own physique. Do you have what it takes?
Be Prepared
Bodybuilding competitions require a certain level of physical and mental discipline. Have you been to a show? Before you even begin the hard journey, find the nearest local show and check it out. Look around... in the audience alone should be a level of bodybuilders with great physiques. Watch the category you want to compete in. Interesting Huh?
One other note that is very, very important - I have gone to many shows since 1988 when I started, and there is always one constant, the individual who is on stage that everyone in the audience is laughing at. I'm sorry about being straight, but "competitive" bodybuilding is NOT what most think bodybuilding is.
You should NOT get on stage just because you dieted - it is "crucial" that your physique actually be ready for stage presentation. Bodybuilding competition is NOT for the individual who just finished their "Biggest Loser" trek and thinks that's a good reward or the individual who has only lifted for one month and gets up there with those trying to be a "real" bodybuilder.
Something Is Not Right Here.
Politics In Bodybuilding
Most importantly, you better have tuff skin to be a bodybuilder. You need to comprehend one important thing before you step on stage - Learn the politics of bodybuilding. Yes, there is politics, and I'm not talking like something is sour in my mouth about bodybuilding, I love the sport. But, there is politics and don't let anyone tell you different.
It took me years of practice and mistakes to get my diet and prep right but I still have trouble with the politics of bodybuilding. Sandy Ranalli (NPC Women's Representative and promoter) told me once, "Anita it's just being at the right show at the right time."
Did she say anything about how my physique should look? Nope. Not at all. Though it is very important there is more involved. And that's reality. Next, is do not think you are going to turn pro at your first National show. That's if you even make it that far. It has happened to some, but be realistic in your assessment.
Be Realistic
I always shot for top 5 or better, and not to get "cut" from the lineup. All of those are realistic and positive goals for any beginner and a few that are competing right now should take note on. Just doing that will generate enthusiasm and the drive needed to keep the competition fires burning. It's a long haul for some to turn pro, just ask Bob Chicerillo, Annie Rivecio, and a few of my other fellow competitors.
I Always Shot For The Top 5.
Genetics & Drugs
Ok, now let's talk the genetics and drug thing. Some individuals have what might be deemed as perfect genetics and fast metabolisms. Others carry more body fat than they would like.
Some are tall and some are short. It's hard to find that perfect body but that doesn't mean you cannot make yours into something that is close to perfect. And it also doesn't mean you need to take drugs to become a top-flight bodybuilder. However, it would be nice if you lifted weights seriously for a couple years, and continue to during your competitive career.
Most, and I'm talking the ignorant out there think they have to take drugs just to make it and don't even train in the gym diligently. There is a lot of hard work, sweat, and pain that goes into those physiques you see in MuscleMag, FLEX and even Natural Bodybuilding & Fitness magazine. I've seen some GREAT INBF/WNBF bodybuilders.
Do You Have A Training Partner?
Do you have a partner? What about a support crew? If you do, have your partner look at you, or even another competitor may help. Make sure they are telling you how it is, NOT what you want to hear. That's not good help at all. We've seen that to many competitors think they should have won because they're support crew said they looked great.
My Support Crew.
I remember at the 1993 USA's - it was the morning of the show and I asked my husband how I looked, "OK!" was his reply. As soon as I heard that I knew I screwed up. After prejudging was over I thought I was cut. I was lucky; I made the cut.
As we went back to the hotel so I could relax for the evening show, my husband told me, without mixing words, "I would have cut you!" Ouch! If that isn't telling it like it is, I don't know what is. But, he was right. That is what training partners should be, direct and helpful.
Develop A Plan
Now that we got the tuff stuff out of the way, let's get into the fun stuff. Lets say you do possess the physique and you have a good foundation of lifting under your belt, are you ready for the dedication needed for competition diet? Do you know what to do to get there? I hope this guide can help you prepare properly so you can become a winner at your next show.
So, let's get you ready for the stage.
Now, you need a plan. What's your Plan? What will it take for you to be successful on the stage? That's easy. A plan! Regardless of your level, a game plan is an absolute must and will make getting ready for that show so much easier. Some people can be ready in less time than a year and others take longer.
The following is a basic schedule to help you prepare for your next bodybuilding show:
12 Months Out
Pick your show.Develop your off-season training program.Eat quality foods in the off-season, eating every two to three hours and 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.Think about suits and your posing routine
Search For A Competition In Your Area Here6 Months Out
Start working on your mandatory poses.Change your workout routine, with a focus on anything that might be lacking, but do not neglect the size exercises either.Up your cardio to 30 minutes a day.Continue to eat quality food and 1.5 - 2 kg of protein per pound of body weight.Eat regular meals all week and "junk food" on Sunday's.Now is really when you want to give serious thought about your posing suit and where you are going to get it. Because many places get backed up on making suites.
PROTEIN CALCULATORWeightSelect OnePoundsKilograms ResultsProtein
20 Weeks Out (Competition Diet STARTS!)
Set-Up Competition Diet: This is different for many. I was taught and truly believe that starting 20 weeks out eases you into this process rather then many other contest prep people start doing things 12 weeks out from the show - TWELVE weeks out! Isn't that pretty close and we want less stress not more. But, we all have our preferences.
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, holding each mandatory pose for 10 seconds. Do this after workout.Order posing suits (remember to order two sizes smaller than what you are now for contest day)Take pictures doing each mandatory pose
The sooner you start working on your mandatory poses the better. I was told by Muscle Sport announcer Kenny Kassle to start doing timed mandatory poses after your 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. No, better then a pro. This alone will have you prepared and ready to show your stuff on competition day and it will definitely harden you up too!
Every week or two take pictures. This is a great monitor for your progress.Contact the organization to which you are going to compete in or the state chair of that organization and get a copy of the rules. You don't want to be unprepared.
8 Weeks Out
Register for competition 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.Also, make sure you have paid your membership fees for the organization to which you will be competing.
6 Weeks Out
Make travel arrangements if competition is not localChoose hairstyle, accessories, and make-upStart tanningPurchase competition items such as lunch cooler, body lotion, tanning products, and (nail accessories, make-up, etc. for you ladies)
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 costumesMake a competition checklist to ensure you have everything you need. For example, posing suits, tanning products, 2-copies of your musicMore Tanning
Day Of Competition
Get to venue early and that doesn't mean an hour or two before check in, unless you live around the corner - But that doesn't always work either. There could be a car accident or construction like my friend Ron Harrisfound out the day of the NPC New England in his own back yard - he ran into a detour and he was already running late because of Janet his wife. So, get in a day early and check-in. After all the work you put into this competition, go out there and have fun-you've earned it!Find out schedule of events and be ready
That's Bodybuilding!
Competition 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. Since dieting will help refine your physique, make sure you prioritize your weak points during workouts.
Yes, you have weak points, everyone has one or two, and you will need to work overtime on them. Muscle proportion, separation and size should be your main priorities. To get the best definition possible you will need to concentrate on that diet and cardio too. Ahhh, you thought I was going to tell you to do supersets, cable crossovers, and maybe 100 rep schemes? NOT!
Whoever is still talking like that has not learned a thing and you shouldn't listen to them. Point; my husband does reps in the 100 range and has done supersets, trust me he's far from cut. Another thing is do not think supersets are a workout that will get you "cut." This is not true. Or do not think you are going to get weaker the closer you get to your show. This is another fallacy.
Curtis Schultz.
Three weeks out from my last show I cranked-out 6 reps with 140 pounds on dumbbell rows, and was still pressing 80-pound dumbbells on Incline. If your diet is right and your food intake is maintained all the time the above will occur.
Being FULLER and THICKER is every bodybuilder's goalto look on stage. 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.
So what do I do to start burning off body fat?
Weigh yourself before breakfast because this will give you your true body weight. As you can imagine, if you weigh yourself later in the day you will be heavier due to the meals and fluids you have consumed. Well, many people cut back on their carbohydrates and continue doing this along with their cardio. But, this is stupid and will make them look stringy!
What is bodybuilding about? It's about building muscle and being ripped. How on earth can anyone expect to keep muscle if they constantly keep cutting back on their food??? Aerobics: I do between 2-3 sessions per week of 30 minutes on the stepper. My body weight is stable with this, so my stage is set so that I have everything in place to work from.
Lets Summarize:
Stage 1
Start off your diet with clean foods. If you are eating a fair bit of junk, work out your calories, etc. and replace with quality foods, so it resembles the diet I mentioned previously. Do this about 4 weeks before you start your contest run in. If you do a 12- week diet, start the clean up phase 16 weeks out, come the 12-week stage you will have your stage set perfectly.
Stage 2
Do aerobic 20/30 minutes, once everyday, especially when most don't do aerobics in the off-season or very little obviously, you have got to lose body fat.
Stage 3
When weight loss slows down, the next stage is to increase aerobics on non-training days only do two sessions.
Stage 4
Next, when things start to slow down, increase your aerobics by 10/15 minutes per session.
Stage 5
The next step you can consider to keep things rolling is to increase aerobics by doing 2 sessions everyday.
Stage 6
When weight loss slows down again, drop your carbohydrates intake by 50/200grams on non-training days (the amount will depend on your diet and some people will be competing in lighter weight classes, so use your judgment).
Stage 7
If you need to, you can reduce your carbohydrates by 100grams per day, as there is only so much aerobics you can do. This should be the first time you reduce food across the whole of your diet, as you have exploited every other avenue.