Coaching For Your First Bodybuilding Competitors at Any Age


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

Ah, however what a trophy!

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

Deciding to Compete

In case you are in moderately fine condition and work out repeatedly, a minimum of four-times-per-week, you will be ready to enter your first contest inside a 12 months. I educated five-days-a-week for 10 months to prepare for my first contest.

You want that a lot time with a view to achieve the lean mass your physique must maintain itself as you enter the fat-burning/slicing section of your weight loss program, about 13 weeks earlier than your contest. If you wish to compete as a Center Weight, (165 – 185 lbs.), for example, you may must be round 195-200 lbs earlier than you start your slicing section. The reason being easy. While you go into the slicing section, 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. Once 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 in at round 142.5, close to the highest of the load class for subsequent 12 months’s competitions.

So, the very first thing it’s worthwhile to do, after deciding to enter a contest, is to select a contest 10 – 12 months sooner or later and resolve by which weight class you need to compete. Then, see the place you are actually and the place it’s worthwhile to be on contest day. At that time, you may plan your weight loss program.

To ensure that is one thing you actually need to do although, you must attend a bodybuilding competitors in your space. It is the perfect place to be taught in regards to the sport. You’ll be able to select 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 large among the males, and even among the girls, who use steroids and different unlawful muscle enhancers look. You’ll be able to resolve if that is the path you need to go or not.

Competitors Weight loss plan

When you resolve you need to compete, you need to make an entire change in your life type. Bodybuilding is a life-style sport, very like ice skating, marathon working, aggressive snowboarding, and many others. Bodybuilding takes loads of time within the fitness center and loads of time within the kitchen. Aggressive bodybuilders construct their lives round their exercises and their meals, which throughout daylight common as soon as each two-and-one-half-hours. It is also costly, calling for giant quantities of protein every day, a minimum of one gram for every pound of physique weight. Here’s a typical weight loss program for a bodybuilder who’s attempting 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, it’s worthwhile to drink between 1/2 and one gallon of spring water.

This weight loss program is designed to placed on a couple of pound of lean mass per week. Numerous protein, a number of carbs and little fats.

I am going to speak about how the weight loss program adjustments as you get nearer to your competitors later.

Dietary supplements

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

In an effort to assist your physique use the gasoline you place in (foods and drinks) and to make the most of your exercises to construct muscle, you want a great provide of dietary supplements. I will not go into model names or lead you to any provider, however, listed below are among the dietary supplements you must think about:

Protein Powder: Test the labels. Some are designed as meal replacements, some for lean muscle mass achieve, others for basic 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, affords a muscle pump whereas coaching, helps retain lean muscle tissue, reduces muscle soreness, helps improve fats loss.

Creatine: Means that you can practice tougher with larger depth and get well quicker. It aids in rising your weights and variety of reps and reduces your relaxation between units. Nice vitality increase.

Flaxseed/Fish Oil: Fats is important in your each day weight loss program for the manufacture of hormones, correct mind operate and joint lubrication. Eradicate fat fully and your muscle groups shrink dramatically, and your vitality and energy ranges go along with them. Enter Flaxseed and Fish Oil. Normally in capsule kind. They act as solvents to take away hardened fats, help muscle development and fats metabolism.

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

There are many different dietary supplements in the marketplace as we speak. However, when you use these 5, together with good exercises and correct weight loss program, you’re going to obtain the expansion you need.


Your competitors coaching routine could have three phases. The primary, if you are including lean mass for muscle constructing, you’ll exercise with heavier weights and decrease reps. Throughout the second or gradual (13 weeks) fats burning/slicing section, 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 groups throughout your exercises. Throughout your bulking up stage, you do average cardio. Throughout your slicing for competitors section, you do max cardio and over the past two weeks, average to no cardio. I am going to speak extra in regards to 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 groups get used to a set routine. I blended machines with dumbbells and by no means did the identical factor twice in a row.

I had nice outcomes with this coaching routine. Once 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 necessary components of bodybuilding and one which in lots of circumstances is uncared for. A competitor with a well-muscled and lower physique can lose to a competitor with much less muscle who is healthier 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 obtainable on the net, in books, magazines and movies that show the assorted poses. Relatively, I’ll speak in regards to the “psychology” of posing and the significance of posing observe.

Whereas you’ll hear the top choose repeatedly name out, “Calm down!” between poses, there isn’t a 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 usually are 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 in search of your flaws. As a bodybuilder, you wish to disguise these flaws. It is a cat-and-mouse sport. As a 67 year-old competitor, I’ve a bit further pores and skin round my midsection. I am unable to eliminate it regardless of how a lot I weight loss program or what number of tons of of crunches I do. So, to cover my “further pores and skin”, I lean again a bit throughout my poses to tighten up the world. And, when doing the final pose of the spherical, the Most Muscular, I place my fingers 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 through the 10 minutes you might be on stage in your Class. It could be a disgrace to see all that onerous work go to waste since you did not pose nicely. Posing observe should grow to be a part of your exercise schedule throughout your entire time you might be coaching. I work out 45 minutes-a-day, five-days per week. I do cardio for a minimum of 20 minutes, three or four-days per week. I pose a minimum of ½ hour an evening, two evenings per week, and pose for 45 minutes with a video recorder on Saturday morning. The final week earlier than a contest, I observe posing each night.

Posing is tough work. For those who aren’t exhausted after being on stage for six – 10 minutes going by way of your “relaxed” spherical and necessary spherical, you have not posed arduous sufficient. One useful trace: some rivals start taking potassium tablets a couple of week earlier than your competitors. By doing that, you’ll stop cramping, which if it happens on stage, generally is 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 shouldn’t be counted in your total rating, it typically is used as a tie-breaker or to position an individual second or third, if it is shut. Nonetheless, your posing routine must be entertaining, energetic and may exhibit your greatest physique elements 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 dangerous style. Bodybuilding is a family-oriented spectator sport. A vulgar efficiency can get you disqualified from a contest. Throughout the 60 or 90 seconds, you do not have to point out each pose within the e book. Do between eight and 10, with sleek actions between poses. It is OK to maneuver in regards to the stage whilst 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 loads of work and loads of enjoyable. When you have practiced sufficient, you’ll pose nicely and you’ll look assured. You may nonetheless shake a bit and also you may 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 greatest, with out some other rivals to distract them from you.

One last tip. SMILE whilst you pose. Do not make faces or present pressure. You might be in management. Have enjoyable.


There’s an previous bodybuilding saying, “For those who suppose 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 in opposition to the very vibrant stage lights. You look your greatest in case you are very, very darkish. You look washed out and flat in case your tan shouldn’t be darkish sufficient.

There are many methods to tan. Some are cheap and a few are very costly. Lets speak first in regards to the least costly approach. The solar. It is free and straightforward to make use of. However there are drawbacks. First, you may’t all the time rely upon the solar being “out” once 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 which will present up on stage once you put on your posing go well with.

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

After you have an honest base tan, one the place individuals ask you in the course of the winter, “The place have you ever been?”, keep that coloration till it is time in your contest.

Throughout the last week, whereas your physique is carb robbed and your mind is a lump of mush, you need to take into consideration making use of sufficient tanning coloration 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 method to apply self-tanning merchandise and the opposite is to be professionally sprayed.

The bodybuilding business 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 removing merchandise (we’ll speak about that later), instantaneous tanners, and many others. 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, many 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 in opposition to one thing.

The most costly, however simplest method to tan for a contest is to be sprayed professionally two or 3 times the week of your contest. Most bigger tanning salons have a spraying room the place you strip right down to your posing go well with, pulling it as much as how you’ll put on it on stage and let the attendant apply a beneficiant spray-coat of darkish coloration. You’ll discover immediately that you’re darker than you had been once 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’ll 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 night time after your competitors. However, through the competitors, you’ll not have to fret about being darkish sufficient.

Regardless of when you resolve to do it your self or have it achieved 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 you if you are standing on stage sporting nothing greater than a skimpy posing go well with. You are attempting to point out off your physique and grooming is a vital a part of your look. In case you are not well-groomed, it’ll take away out of your total look. Within the final part, I coated tanning. Right here I’ll cowl hair. Briefly, aside from the hair in your head, you must eliminate it. A male bodybuilder can not have chest hair, underarm hair or leg hair. Ladies must rid themselves of all underarm and leg hair. Until your hair could be very wonderful, additionally, you will must eliminate arm hair, toe hair, and hand and finger hair. And, the place there may be hair beneath your posing go well with, it has to not present, interval.

Begin you last week of contest preparation by getting a great haircut or styling. You must do that earlier than you start your last tanning prep, since it would be best to tan any space that was coated by hair earlier than it was lower. For a Saturday contest, I like to recommend you chop your hair by Tuesday.

Eradicating the remainder of your physique hair will be tedious. There are a number of methods to take away hair. The most costly and most everlasting is laser hair removing. It may well take a number of periods and price tons of of {dollars} however it very efficient if you would like your hair eliminated completely. Extra non permanent and much cheaper is utilizing hair removing merchandise. Normally discovered within the girls’s merchandise part of drug shops, the preferred are Nair and Sally Hansen. A bottle of lotion prices round $4.50 and is normally sufficient to care for 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 light-weight coating of moisturizing cream over the world the place you eliminated the hair. Hair removing merchandise normally preserve the hair away for per week, loads of time in your contest.

For those who do not need to use a hair removing product, one other method to take away hair is to shave it off. Use a contemporary razor and loads of cleaning soap or cream and go slowly to forestall nicks and cuts. Generally, shaving will depart a rash or stubs of hair that might present up beneath 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 am going over the areas with an electrical shaver to forestall cuts. I additionally use an electrical shaver the morning of the competition, by no means a razor.

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

You all the time need to look your greatest on Saturday morning on the prejudging. For those who care for the little issues early on in your preparation, you’ll be assured, look assured and present nicely.

The Remaining Two Weeks Of Contest Prep

The plan through the last two weeks is to lose any remaining fats and water and to convey out the cuts and definition in your muscle groups.

First, you’ll act a bit goofy. Anticipate it. This is because of a mix of a excessive protein and low carb weight loss program. The physique wants carbs. While you take them away or lower them again, you are inclined to lose a bit of your thought processes. Not sufficient to be harmful to your self or others. It is OK to drive, and many others., however you may grow to be a bit 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 strong 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 a bit so you do not wind up trying flat on stage. You need to appear to be Bluto, not Popeye. Or in case you are a lady, Betty Boop, not Olive Oyl. The opposite a part of this week’s weight loss program is water. Numerous water. One to 2 gallons a day. It looks like so much, however when 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 when you go to the lavatory so much. You might be flushing out your system and eradicating subcutaneous fluids whereas ingesting this a lot liquid. Keep away from an excessive amount of espresso (one cup a day is OK) and avoid alcohol throughout this coaching interval. Do not snack. You’ll have cravings. Simply focus in your contest. Would not you hate responsible a loss in your contest on a slice of chocolate cake?

Your exercises this week must be average. Use lighter weights with 8-10 reps per set. Do not go heavy. You might be weak because of the weight loss program and doing heavy lifting might trigger accidents. Watch out within the fitness center. Go slowly. Watch what you might be doing. Keep centered. Do not get indignant 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 strong 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, get rid of the salad and greens and substitute grapefruit. Fish and ½ a grapefruit works nicely. Additionally on Wednesday add a sixth carb meal. Identical 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 observe posing. No heavy lifting. You must have achieved 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’ll fill you out a bit and provide the increase of vitality you want for pre-judging. Remember to spend about 20 minutes again stage pumping up every part besides legs. Then, have enjoyable on stage.

Selecting A Contest And Submitting Your Software

When you resolve to coach for a contest, earlier than you start, you must give loads of thought to the kind, measurement, 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 provide alternatives to compete within the Professional ranks (IFBB). The one disadvantage to the NPC is their repute 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 big in consequence, giving them an unfair benefit.

Given the local weather of damaging publicity surrounding steroid use as we speak, many bodybuilders are turning to examined occasions, the place rivals are screened for unlawful muscle enhancing medicine, akin to andros, steroids, prescription diuretics, testosterone increase and development hormones. These kind of occasions give the athlete a stage taking part in area by which to coach and compete. There are a number of nationwide and regional organizations that provide drug-free applications. One of many largest is the Nationwide Fitness center 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 provide alternatives for pure bodybuilders and health rivals to show Professional. All of those organizations have web pages that record contest areas and necessities. Most can help you obtain contest data and functions.

When you have competed utilizing steroids or different unlawful medicine however have not for a minimum of 5 years, there’s a place for you within the pure area. You’ll have to cross a polygraph examination earlier than your competitors and be examined upon demand at any contest you enter.

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

You must then test the web sites for contests in your space which might 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 utility. Learn it fastidiously, be sure you have sufficient time to organize (from six to 12 months, relying upon your conditioning and bodily growth). In case you are beneath 18 years-of-age, a father or mother should co-sign your utility.

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

In any case is claimed and achieved, 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 will be, and pitting your self in opposition to different like minded athletes. It is actually cool.

Household Issues

I saved this part for final as a result of if your loved ones shouldn’t be behind you and supportive of your efforts, you might as nicely neglect 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 should compete. His eyes lit up, like Mama had simply stated, ‘OK’ and now he might 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 instructed the reporter who interviewed her about my aggressive bodybuilding. With out her “curiosity” in my sport, “we” might 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 each day life. It’s a must to think about weight loss program, which suggests purchasing for and getting ready particular meals required to succeed in your contest weight loss program objectives. Generally it is lean mass achieve. Different instances it is fats burning/slicing. You spend loads of time within the kitchen in entrance of the range and oven. Your loved ones normally would not eat what you eat, so whereas your loved ones enjoys pasta and meat sauce, you might be “having fun with” fish and greens. That is the best way it’s. It’s a must to eat 5 or 6 instances a day whereas your loved ones normally 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 a minimum of an hour-and-a-half, 5 or 6 days-a-week, within the fitness center. She or he may even spend 20 or half-hour every night in entrance of a mirror, posing. This, perhaps whereas ingesting a shake. And, through the last two-weeks of carb depletion, typically a bodybuilder will grow to be moody and irritable. It is a part of the “sport” and the bodybuilder’s household must be “understanding.” Generally, being a member of the family of a bodybuilder shouldn’t be enjoyable. And, your kids is likely to be embarrassed that their father or mom participates on this sport.

Bodybuilding is an arrogance sport. It is one of many few sports activities the place the human physique is the star of the present. It is all in regards to the physique. Hair removing, tanning, grooming, posing fits, and muscle groups, muscle groups, muscle groups. That is all there may be. Fairly easy, whereas very advanced.

Now, exit and win your Trophy!

By Scott “Previous Navy” Hults



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