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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
nutrition
Nutrition
  • 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
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