Coaching For Your First Bodybuilding Competitors at Any Age

Competing in a bodybuilding competitors is an thrilling, exhilarating and fulfilling expertise. It takes dedication, dedication and simply plain exhausting work. And, except you propose on turning into an expert, all you may hope for from all your effort is a trophy.

Ah, however what a trophy!

If you stand on stage, holding a inflexible “relaxed” pose and listen to the announcer name your title as Champion in your Class or Winner of the General Competitors, it is mighty candy. You savor the second and overlook all about what it took to get there.

Deciding to Compete

In case you are in moderately good condition and work out commonly, at the very least four-times-per-week, you might be ready to enter your first contest inside a 12 months. I skilled five-days-a-week for 10 months to prepare for my first contest.

You want that a lot time with the intention to acquire the lean mass your physique must maintain itself as you enter the fat-burning/slicing part of your food regimen, about 13 weeks earlier than your contest. If you wish to compete as a Center Weight, (165 – 185 lbs.), for example, you would possibly should be round 195-200 lbs earlier than you start your slicing part. The reason being easy. If you go into the slicing part, your physique loses about one pound of muscle for each three kilos of fats. For my first contest, I weighed 154 lbs on January 1st. After I stepped onto the stage on March nineteenth, I weighed a ripped 136. I used to be the lightest Bantam Weight. Actually, I used to be too mild. The Bantam Weight restrict is 143 lbs. Off season, I’ll bulk up with lean mass to about 165 lbs and attempt to are available at round 142.5, close to the highest of the burden class for subsequent 12 months’s competitions.

So, the very first thing you have to do, after deciding to enter a contest, is to choose a contest 10 – 12 months sooner or later and determine through which weight class you need to compete. Then, see the place you are actually and the place you have to be on contest day. At that time, you may plan your food regimen.

To ensure that is one thing you actually need to do although, you must attend a bodybuilding competitors in your space. It is the very best place to study concerning the sport. You’ll be able to pick who is absolutely able to compete and who must do extra work. Relying on whether or not you go to a drug-tested present or non-tested present, additionally, you will see how enormous a few of the males, and even a few of the ladies, who use steroids and different unlawful muscle enhancers look. You’ll be able to determine if that is the route you need to go or not.

Competitors Weight-reduction plan

When you determine you need to compete, it’s essential to make a whole change in your life type. Bodybuilding is a life-style sport, very like ice skating, marathon operating, aggressive snowboarding, and so on. Bodybuilding takes numerous time within the health club and numerous time within the kitchen. Aggressive bodybuilders construct their lives round their exercises and their meals, which throughout daytime common as soon as each two-and-one-half-hours. It is also costly, calling for giant quantities of protein every day, at the very least one gram for every pound of physique weight. Here’s a typical food regimen for a bodybuilder who’s making an attempt to placed on lean mass a number of months earlier than a contest:

Breakfast: Three egg whites (protein) and one complete egg + one cup of oatmeal

Mid-morning: Protein shake (two scoops) in 8-12 oz of water

Lunch: 8 oz of steak, or hen, or fish + 8 oz of candy potato + cup of greens

Mid-Afternoon: Protein shake (two scoops) in 8-12 oz of water

Dinner: 8 oz of steak, or hen, or fish + two cups of greens

All through the day, you have to drink between 1/2 and one gallon of spring water.

This food regimen is designed to placed on a few pound of lean mass every week. A number of protein, a lot of carbs and little fats.

I am going to discuss how the food regimen adjustments as you get nearer to your competitors later.

Dietary supplements

I stated earlier, bodybuilding is an costly sport. It isn’t as costly as a Bass Boat with all of the equipment, however it’s shut.

With a purpose to assist your physique use the gas you set in (foods and drinks) and to make the most of your exercises to construct muscle, you want an excellent provide of dietary supplements. I will not go into model names or lead you to any provider, however, listed here are a few of the dietary supplements you must contemplate:

Protein Powder: Test the labels. Some are designed as meal replacements, some for lean muscle mass acquire, others for common development, some for fats loss and a few for heavy-duty muscle constructing. One warning, test the labels for components.

Glutamine: Will increase muscular development, provides a muscle pump whereas coaching, helps retain lean muscle tissue, reduces muscle soreness, helps improve fats loss.

Creatine: Lets you prepare tougher with higher depth and get better sooner. It aids in growing your weights and variety of reps and reduces your relaxation between units. Nice vitality enhance.

Flaxseed/Fish Oil: Fats is important in your day by day food regimen for the manufacture of hormones, correct mind perform and joint lubrication. Eradicate fat utterly and your muscle mass shrink dramatically, and your vitality and power ranges go along with them. Enter Flaxseed and Fish Oil. Normally in capsule type. They act as solvents to take away hardened fats, help muscle development and fats metabolism.

Multi-vitamins: Everybody’s vitamin wants are completely different. Onerous-training athletes want extra nutritional vitamins and minerals. Getting the correct amount of nutritional vitamins and minerals is equal in significance to protein and carbohydrates.

There are many different dietary supplements in the marketplace at present. However, in case you use these 5, together with good exercises and correct food regimen, you will obtain the expansion you want.


Your competitors coaching routine can have three phases. The primary, while you’re including lean mass for muscle constructing, you’ll exercise with heavier weights and decrease reps. Through the second or gradual (13 weeks) fats burning/slicing part, you’ll work out with lighter weights and better reps. And, throughout your last two weeks of coaching earlier than a present, you’ll use mild weights and solely “pump up” your muscle mass throughout your exercises. Throughout your bulking up stage, you do reasonable cardio. Throughout your slicing for competitors part, you do max cardio and over the last two weeks, reasonable to no cardio. I am going to speak extra concerning the final two weeks later.

Throughout my ten months of coaching for my first two competitions, I used the next exercise plan:

Monday (45 Minutes) – Again & Biceps + 20 Minutes of Cardio
Tuesday (45 Minutes) – Legs & Calves + 20 Minutes of Posing
Wednesday (45 Minutes) – Chest & Triceps + 20 Minutes of Cardio
Thursday (45 Minutes) – Legs & Calves + 20 Minutes of Posing
Friday (45 Minutes) – Shoulders & Biceps + 20 Minutes of Cardio
Saturday (45 Minutes) – Posing (Video Session)

Every week I attempted to combine up my exercise routine so my muscle teams stayed “stunned” and did not let my muscle mass get used to a hard and fast routine. I combined machines with dumbbells and by no means did the identical factor twice in a row.

I had nice outcomes with this coaching routine. After I began, I weighed about 158 lbs. with about 14% physique fats. Ten months later, once I stepped onto the stage at my first competitors, I used to be 136 lbs. with 4.5% physique fats. At my second competitors, two weeks later, I used to be about 136 with 4% physique fats. One ripped, aggressive, dude!


Posing is among the extra essential components of bodybuilding and one which in lots of circumstances is uncared for. A competitor with a well-muscled and minimize physique can lose to a competitor with much less muscle who is best capable of present the judges what she or he has.

I am not going to get into particular person poses on this article. There are numerous sources out there on the internet, in books, magazines and movies that show the varied poses. Quite, I’ll speak concerning the “psychology” of posing and the significance of posing apply.

Whereas you’ll hear the top decide repeatedly name out, “Calm down!” between poses, there isn’t any such factor as being “Relaxed” throughout a contest. From the second you step onto the stage you might be being judged, and each muscle in your physique should stay flexed. Each pose is constructed from the legs up. In case you are doing a facet chest and your legs are usually not flexed, your higher physique will look nice whereas your legs and calves will look flat. You’ll lose factors. In bodybuilding, the judges are on the lookout for your flaws. As a bodybuilder, you want to conceal these flaws. It is a cat-and-mouse recreation. As a 67 year-old competitor, I’ve somewhat further pores and skin round my midsection. I can not eliminate it regardless of how a lot I food regimen or what number of lots of of crunches I do. So, to cover my “further pores and skin”, I lean again somewhat throughout my poses to tighten up the realm. And, when doing the final pose of the spherical, the Most Muscular, I place my arms collectively, in entrance of my abs, which exhibits my higher physique cuts whereas “hiding” a part of my midsection.

If you concentrate on it, all of the coaching you do to prepare for a contest is laid out on the desk throughout the 10 minutes you might be on stage to your Class. It will be a disgrace to see all that tough work go to waste since you did not pose nicely. Posing apply should turn out to be a part of your exercise schedule throughout all the time you might be coaching. I work out 45 minutes-a-day, five-days every week. I do cardio for at the very least 20 minutes, three or four-days every week. I pose at the very least ½ hour an evening, two evenings every week, and pose for 45 minutes with a video recorder on Saturday morning. The final week earlier than a contest, I apply posing each night.

Posing is difficult work. In the event you aren’t exhausted after being on stage for six – 10 minutes going by means of your “relaxed” spherical and obligatory spherical, you have not posed exhausting sufficient. One useful trace: some rivals start taking potassium tablets a few week earlier than your competitors. By doing that, you’ll stop cramping, which if it happens on stage, is usually a killer.

Each competitor, as a part of the competitors, should choreograph a 60 or 90 second routine set to you personal music. Whereas more often than not, the person posing routine is just not counted in your general rating, it typically is used as a tie-breaker or to position an individual second or third, if it is shut. However, your posing routine must be entertaining, full of life and will exhibit your finest physique components to their fullest. Attempt to decide music that’s acquainted. Make a CD and have two copies with you at your competitors. By no means do something gross or that exhibits unhealthy style. Bodybuilding is a family-oriented spectator sport. A vulgar efficiency can get you disqualified from a contest. Through the 60 or 90 seconds, you do not have to point out each pose within the guide. Do between eight and 10, with sleek actions between poses. It is OK to maneuver concerning the stage when you carry out your routine. In some circumstances, it is permitted to make use of props. Test with you organizer.

Posing in a contest is numerous work and numerous enjoyable. You probably have practiced sufficient, you’ll pose nicely and you’ll look assured. You would possibly nonetheless shake somewhat and also you would possibly get a case of dry-mouth, but when your poses and are assured, you may take care of it. The person posing routine is your probability to have the judges and audiences see you at your finest, with out some other rivals to distract them from you.

One last tip. SMILE when you pose. Do not make faces or present pressure. You’re in management. Have enjoyable.


There’s an previous bodybuilding saying, “In the event you assume your tan is darkish sufficient, placed on two extra coats.”

Nice recommendation. Tanning for a bodybuilding competitors is completely different than tanning for the promenade or earlier than you go to the seashore or to a modeling job. Whereas posing on stage throughout a bodybuilding competitors, your cuts and muscularity should present up nicely towards the very brilliant stage lights. You look your finest if you’re very, very darkish. You look washed out and flat in case your tan is just not darkish sufficient.

There are many methods to tan. Some are cheap and a few are very costly. Lets speak first concerning the least costly manner. The solar. It is free and simple to make use of. However there are drawbacks. First, you may’t at all times depend upon the solar being “out” while you want it. Second, it takes longer to tan within the solar than it does to tan utilizing different means. Third, you may burn within the solar and trigger peeling, which, on stage can be a catastrophe. And, lastly, except of a nude seashore or have entry to a non-public deck, you’ll develop tan traces that will present up on stage while you put on your posing swimsuit.

Probably the most dependable tan is achieved over time by visiting an excellent tanning salon. By good, I imply one which adjustments their bulbs incessantly and is clear and nicely organized. I would not go to a tanning salon positioned within the rear of a coin-operated laundry (they do exist). If you wish to preserve an excellent wholesome tan all year long, you can purchase a tanning package deal of minutes or limitless classes and attempt to go twice every week. By doing that, you will not have as a lot “white” to cowl up as you make your last preparations to your competitors. And, with the intention to preserve you pores and skin wholesome and easy, you must apply an excellent tanning mattress oil earlier than every session and an excellent moisturizer after tanning. Each of these merchandise can be found on the market on the salons.

After you have a good base tan, one the place folks ask you in the midst of the winter, “The place have you ever been?”, keep that shade till it is time to your contest.

Through the last week, whereas your physique is carb robbed and your mind is a lump of mush, it’s essential to take into consideration making use of sufficient tanning shade to be “right-on” for the stage.

Once more, there are a few methods to attain this not possible activity whereas the remainder of your world is in a pre-contest daze. One strategy to apply self-tanning merchandise and the opposite is to be professionally sprayed.

The bodybuilding trade has a number of merchandise that assure a competition-quality tan, utilized in coats, two to 3 days earlier than your present. And, they provide a number of merchandise to boost the “look,” together with competitors bronzers, contest finishers, hair elimination merchandise (we’ll discuss that later), instantaneous tanners, and so on. All of them work, some higher than others. One firm is ProTan ( ), one other is Dream Tan, featured on many bodybuilding web sites. Since they’re oil-based, a lot of the self-application merchandise by no means actually dry in your pores and skin and also you wind up leaving a path everytime you contact or rub up towards one thing.

The most costly, however handiest strategy to tan for a contest is to be sprayed professionally two or thrice the week of your contest. Most bigger tanning salons have a spraying room the place you strip right down to your posing swimsuit, pulling it as much as how you’ll put on it on stage and let the attendant apply a beneficiant spray-coat of darkish shade. You’ll discover immediately that you’re darker than you have been while you walked in together with your base tan. In case you are actually darkish to start with, you will get away with two coats over two days. Three coats over three days will assure you can be darkish sufficient. The sprays dry in your pores and skin and last as long as 4 days earlier than starting to fade, and they are often washed off within the bathe on Saturday evening after your competitors. However, throughout the competitors, you’ll not have to fret about being darkish sufficient.

Regardless of in case you determine to do it your self or have it finished professionally, simply remember that your tan will assist decide your standing in your competitors. Give it the eye it deserves.


Throughout a bodybuilding competitors, the viewers and judges are taking a look at you while you’re standing on stage sporting nothing greater than a skimpy posing swimsuit. You are attempting to point out off your physique and grooming is an important a part of your look. In case you are not well-groomed, it is going to take away out of your general look. Within the final part, I lined tanning. Right here I’ll cowl hair. In brief, aside from the hair in your head, you must eliminate it. A male bodybuilder can’t have chest hair, underarm hair or leg hair. Girls have to rid themselves of all underarm and leg hair. Until your hair may be very wonderful, additionally, you will have to eliminate arm hair, toe hair, and hand and finger hair. And, the place there may be hair below your posing swimsuit, it has to not present, interval.

Begin you last week of contest preparation by getting an excellent haircut or styling. It’s best to do that earlier than you start your last tanning prep, since it would be best to tan any space that was lined by hair earlier than it was minimize. For a Saturday contest, I like to recommend you narrow your hair by Tuesday.

Eradicating the remainder of your physique hair might be tedious. There are a number of methods to take away hair. The most costly and most everlasting is laser hair elimination. It could actually take a number of classes and price lots of of {dollars} however it very efficient in order for you your hair eliminated completely. Extra short-term and much inexpensive is utilizing hair elimination merchandise. Normally discovered within the ladies’s merchandise part of drug shops, the preferred are Nair and Sally Hansen. A bottle of lotion prices round $4.50 and is often sufficient to handle your contest wants. It takes about 5 minutes to use, 4 minutes of ready after which a bathe to take away the lotion and hair. After drying, you must apply a lightweight coating of moisturizing cream over the realm the place you eliminated the hair. Hair elimination merchandise often preserve the hair away for every week, loads of time to your contest.

In the event you do not need to use a hair elimination product, one other strategy to take away hair is to shave it off. Use a recent razor and loads of cleaning soap or cream and go slowly to stop nicks and cuts. Generally, shaving will go away a rash or stubs of hair that might present up below the intense lights on stage. If I’m going to shave, I do it on Wednesday morning earlier than my Saturday contest and on the opposite days, whereas I am tanning, I’m going over the areas with an electrical shaver to stop cuts. I additionally use an electrical shaver the morning of the competition, by no means a razor.

Top-of-the-line methods to take away hair is to use tape-like strips to the specified space after which rapidly rip off the strips, eradicating the hair with the tape. I’ve by no means tried this methodology and I do not assume I’ll. It does work although and appears to last more than lotions or shaving. However, man, it actually hurts!

You at all times need to look your finest on Saturday morning on the prejudging. In the event you handle the little issues early on in your preparation, you can be assured, look assured and present nicely.

The Last Two Weeks Of Contest Prep

The plan throughout the last two weeks is to lose any remaining fats and water and to carry out the cuts and definition in your muscle mass.

First, you’ll act somewhat goofy. Anticipate it. This is because of a mix of a excessive protein and low carb food regimen. The physique wants carbs. If you take them away or minimize them again, you are likely to lose somewhat of your thought processes. Not sufficient to be harmful to your self or others. It is OK to drive, and so on., however you would possibly turn out to be somewhat forgetful.

Week one of many two weeks is loaded with floor turkey and fish! After a breakfast of three egg whites and 4 ounces of 98% lean floor turkey, the remainder of your stable meals encompass fish. Fish and salad for lunch, fish and inexperienced greens for dinner. The opposite two meals are protein shakes. On Monday and Thursday, add a sixth meal, a carb load, consisting of a cup of oatmeal, a banana, a cup of broccoli and ½ of a candy potato. This meal is designed to fill you out somewhat so you do not wind up wanting flat on stage. You need to seem like Bluto, not Popeye. Or if you’re a woman, Betty Boop, not Olive Oyl. The opposite a part of this week’s food regimen is water. A number of water. One to 2 gallons a day. It looks as if quite a bit, however in case you preserve a jug close by, ingesting from it and filling it when it is empty, you may simply take within the water you want. Strive ingesting filtered water or spring water. Do not be stunned in case you go to the toilet quite a bit. You’re flushing out your system and eradicating subcutaneous fluids whereas ingesting this a lot liquid. Avoid an excessive amount of espresso (one cup a day is OK) and keep away from alcohol throughout this coaching interval. Do not snack. You’ll have cravings. Simply focus in your contest. Would not you hate accountable a loss in your contest on a slice of chocolate cake?

Your exercises this week must be reasonable. Use lighter weights with 8-10 reps per set. Do not go heavy. You’re weak as a result of food regimen and doing heavy lifting may trigger accidents. Watch out within the health club. Go slowly. Watch what you might be doing. Keep targeted. Do not get offended or impatient with others. Do not more than 20 minutes of straightforward cardio per day.

Week two is loaded with floor turkey, fish, lean floor beef and grapefruit. On Sunday, Monday, Tuesday and Wednesday, after a breakfast of three egg whites and 4 ounces of 98% lean floor turkey, like week one, the remainder of your stable meals encompass fish. Fish and salad for lunch and fish and inexperienced greens for dinner. Once more, the opposite two meals are protein shakes. On Wednesday, eradicate the salad and greens and substitute grapefruit. Fish and ½ a grapefruit works nicely. Additionally on Wednesday add a sixth carb meal. Similar schedule on Thursday. On Friday, the ultimate slicing day, all 5 meals encompass 6 – 8 ounces of lean floor beef and ½ a grapefruit.

Your exercises this week ought to encompass pumping up within the weight room after which apply posing. No heavy lifting. It’s best to have finished your final leg exercise no later than final Saturday. Final Friday is even higher. Do not do any cardio after Tuesday.

On Saturday morning, earlier than pre-judging, have a steak and two complete eggs. Eat the toast and hash browns. Have a cup of espresso. Simply sip water as wanted. About 45 minutes earlier than your contest, have a Snickers bar. It would fill you out a bit and provide the enhance of vitality you want for pre-judging. Remember to spend about 20 minutes again stage pumping up all the pieces besides legs. Then, have enjoyable on stage.

Selecting A Contest And Submitting Your Software

When you determine to coach for a contest, earlier than you start, you must give numerous thought to the sort, dimension, location, and sanctioning authority of your occasion. The biggest novice bodybuilding and health group on this planet is the Nationwide Physique Committee (NPC). They run contests all through the U.S. and overseas and supply alternatives to compete within the Professional ranks (IFBB). The one downside to the NPC is their fame for tolerating steroid use amongst their contestants. All of their contests are non-tested occasions and you may count on most of the rivals to be “juiced” and large consequently, giving them an unfair benefit.

Given the local weather of adverse publicity surrounding steroid use at present, many bodybuilders are turning to examined occasions, the place rivals are screened for unlawful muscle enhancing medication, comparable to andros, steroids, prescription diuretics, testosterone enhance and development hormones. A majority of these occasions give the athlete a degree taking part in area through which to coach and compete. There are a number of nationwide and regional organizations that supply drug-free applications. One of many largest is the Nationwide Health club Affiliation (NGA). One other is Worldwide Pure Bodybuilding and Health (INBF) and Supernatural Bodybuilding and Health (SNBF). The previous requires seven years of drug free coaching and competitors, the latter requires 5 years. A big worldwide group of drug-free competitors is the World Pure Sports activities Group (WNSO) which incorporates regional competitions that result in the annual FAME World Championships in Toronto, Canada in June. All the pure federations supply alternatives for pure bodybuilders and health rivals to show Professional. All of those organizations have internet sites that checklist contest places and necessities. Most help you obtain contest data and functions.

You probably have competed utilizing steroids or different unlawful medication however have not for at the very least 5 years, there’s a place for you within the pure enviornment. You’ll have to move a polygraph examination earlier than your competitors and be examined upon demand at any contest you enter.

In case you are simply starting and want to enter a contest, the very first thing you must do is to attend certainly one of these occasions in your space to see what they’re all about. It is essential so that you can attend each the early morning pre-judging and the night leisure and awards occasion to get all the taste.

It’s best to then test the web sites for contests in your space which can be listed nicely upfront, select one, search for your age, weight, top and expertise classes, see if there’s a match for you and obtain an software. Learn it rigorously, ensure you have sufficient time to arrange (from six to 12 months, relying upon your conditioning and bodily growth). In case you are below 18 years-of-age, a dad or mum should co-sign your software.

One last consideration is value. Since these are novice competitions there aren’t any money prizes, solely trophies and medals. A contest might be costly. It’s essential to pay an entrance charge and the required drug take a look at, transportation, resort, meals and miscellaneous bills, comparable to ordering contest images or DVDs. You’ll be able to count on to spend round $200 for a neighborhood contest and double that if you must journey and keep in a resort and hire a automotive. If yow will discover a coaching companion to enter a contest with you, you may half your bills.

In any case is claimed and finished, you may enter a contest and, win or lose, have the time of your life. There’s nothing like standing on stage, understanding you might be as ready as you might be, and pitting your self towards different like minded athletes. It is actually cool.

Household Issues

I saved this part for final as a result of if your loved ones is just not behind you and supportive of your efforts, it’s possible you’ll as nicely overlook about aggressive bodybuilding.

“Scott was so devoted to his train, and I stated, ‘Gee, you’ve got put a lot time into this, perhaps you must compete. His eyes lit up, like Mama had simply stated, ‘OK’ and now he may do what he actually wished.'” Vivian Hults

This actual quote, which appeared in a narrative about me lately in The Birmingham Information, our native paper, was what my spouse advised the reporter who interviewed her about my aggressive bodybuilding. With out her “curiosity” in my sport, “we” may have by no means managed it.

As I stated close to the start of this text, bodybuilding is a way of life, plain and easy. Getting ready for a contest is time-consuming and all-inclusive in your day by day life. You must contemplate food regimen, which suggests purchasing for and making ready particular meals required to succeed in your contest food regimen targets. Generally it is lean mass acquire. Different instances it is fats burning/slicing. You spend numerous time within the kitchen in entrance of the range and oven. Your loved ones often does not eat what you eat, so whereas your loved ones enjoys pasta and meat sauce, it’s possible you’ll be “having fun with” fish and greens. That is the best way it’s. You must eat 5 or 6 instances a day whereas your loved ones often has three-squares. Your meals and dietary supplements take up room within the kitchen and fridge. And, above all, bodybuilding meals and dietary supplements are costly.

A aggressive bodybuilder spends at the very least an hour-and-a-half, 5 or 6 days-a-week, within the health club. She or he will even spend 20 or half-hour every night in entrance of a mirror, posing. This, perhaps whereas ingesting a shake. And, throughout the last two-weeks of carb depletion, typically a bodybuilder will turn out to be moody and irritable. It is a part of the “recreation” and the bodybuilder’s household must be “understanding.” Generally, being a member of the family of a bodybuilder is just not enjoyable. And, your youngsters is perhaps embarrassed that their father or mom participates on this sport.

Bodybuilding is a conceit sport. It is one of many few sports activities the place the human physique is the star of the present. It is all concerning the physique. Hair elimination, tanning, grooming, posing fits, and muscle mass, muscle mass, muscle mass. That is all there may be. Fairly easy, whereas very complicated.

Now, exit and win your Trophy!

By Scott “Outdated Navy” Hults

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