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Bodybuilding Essential:. What You Need To Know. Weight training. Based around core lifts Squats Deadlifts Bench/ Dumbbell press Dips Weighted pullups Military press Rows. Auxiliary Lifts. Isolation of worked body part Chest – flys, cable cross over, pec dec

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Bodybuilding essential

Bodybuilding Essential:

What You Need To Know

Weight training
Weight training

  • Based around core lifts

    • Squats

    • Deadlifts

    • Bench/ Dumbbell press

    • Dips

    • Weighted pullups

    • Military press

    • Rows

Auxiliary lifts
Auxiliary Lifts

  • Isolation of worked body part

    • Chest – flys, cable cross over, pec dec

    • Back – pullovers, cable lifts, back extension

    • Shoulders – side, rear, front raises

    • Triceps – skullcrushers, kickbacks, cable lifts

    • Legs – lunges, extensions, curls, calves

    • Biceps – preacher curls, db curls, hammer curls

    • Abs and Forearms as desired


  • Offseason

    • Goal – gain lean muscle mass with minimal fat gain

      • ~ 1-2 grams protein per pound of body weight

      • ~2-3 grams protein per pound of body weight

      • ~15-25% calories from fat

Nutrition cont d
Nutrition cont’d

  • Contest, cutting phase

    • Goal – decrease bodyfat while maintaining as much muscle as possible

    • ~1-2 grams protein

    • Carbs are variable depending on diet style

    • 15-20% of calories from fat

Sources of prot carbs fat
Sources of Prot, Carbs, Fat

  • Protein sources: lean beef, chicken breast, tuna, egg whites, cottage cheese

  • Carb Sources: oatmeal, brown rice, wheat bread, wheat noodles, sweet potatoes, fruit

  • Fat Sources: nuts, natural peanut butter, fish oil, flax oil, olive oil

  • Don’t forget the greens

Contest prep detail
Contest Prep Detail

  • Approximately five months before you would like to compete try to locate a show in your area

  • Determine bf% you would like to be on stage and calculate how many weeks it will take from where you are currently at

Start of contest diet
Start of Contest Diet :(

  • Transiton slowly from a caloric surplus to maintence levels and then to a caloric deficient

  • Most calories that will be cut are carbs and some fat

  • Protein stays relative the same and sometimes increases

  • Workout stays the same, no cardio yet

Contest prep cont d
Contest Prep Cont’d

  • Once at caloric deficit, refeeds start to be implemented into diet

  • Begin taking measurements every 2-4 weeks and weight every week or 2

  • Adjust diet depending on progress and goals

8 12 weeks out
8-12 Weeks Out

  • Begin posing, practice first holding relaxed poses and then start working on manditories

  • Begin tanning early especially if you have fair skin

  • Start adding in cardio as needed

4 6 weeks out
4-6 Weeks Out

  • Tighten up diet

  • Begin shaving

  • Put together a posing routine

  • Start practicing holding poses for longer

  • Add more cardio as needed

  • A test run of the final week at this time may also help figure out how to peak when it counts

Final week
Final Week

  • No major changes happen in the final week

  • Goal is to come in with least amount of subcutaneous water

  • General idea is to load sodium starting at 15 days out and gradually reduce it and then load again last day

  • Carbs slightly deplete through the week with last couple days loading with amounts depending on the person

  • Nothing is cut and dry it all depends upon the person

  • Last leg workout Saturday before, last workout/cardio Wednesday or Thursday, practice posing remainder of time

  • Begin applying pro tan or some other self tanner 1-2 days out

Contest day
Contest Day

  • Take drug test at some point if applicable

  • Prejudging begins in the morning and usually consists of symmetry round, manditories, and a routine

  • Break from mid afternoon-early evening

  • Night show consists of routine, pose down, class placements, an overall comparison, pose down, and crowning of overall champion