Bodybuilding is not just about building muscles; it's about sculpting the human form into a living work of art. If you're considering competing, it's crucial to understand the various phases and requirements involved. Here's a detailed breakdown to help you prepare for a bodybuilding competition.
1. Bulking Phase:
The primary objective during this phase is to build as much muscle mass as possible.
- Weight Training: Opt for compound movements like squats, bench press, deadlifts, and rows. Aim for 4-6 reps for 3-5 sets, with 2-3 minutes rest in between.
- Cardio: Limit it to prevent excessive calorie burning. However, light cardio can help with recovery and maintaining cardiovascular health.
- Caloric Surplus: Consume more calories than you burn to provide the body with the necessary energy to build muscle.
- Macronutrient Ratio: A common ratio is 40% carbs, 30% proteins, and 30% fats. However, individual needs may vary.
- Supplements: Consider taking creatine, whey protein, and BCAAs to aid muscle growth.
2. Cutting Phase:
This phase involves shedding off the excess fat while retaining muscle.
- Weight Training: Incorporate a mix of compound and isolation exercises. Use moderate weights for 8-15 reps and 3-4 sets.
- Cardio: Increase cardio sessions, preferably High-Intensity Interval Training (HIIT), to burn fat efficiently.
- Caloric Deficit: Consume fewer calories than you burn.
- Macronutrient Ratio: Increase protein intake to prevent muscle loss. A possible ratio is 40% protein, 30% carbs, and 30% fats.
- Supplements: Fat burners, whey protein, BCAAs, and glutamine can be beneficial.
3. A Week Before the Competition:
Water Manipulation: Start by drinking lots of water early in the week and then tapering off as the competition approaches. This can make the skin appear thinner, revealing muscle definition.
Carb Loading: Begin carb depletion and then carb load closer to the event. This helps muscles look full and defined.
Avoid Salt: Reducing sodium can help minimise water retention, giving a dryer, more defined look.
Rest: Allow your muscles to recover. Overtraining at this point can be detrimental.
4. Day of the Competition:
Meal Timing: Have a moderate-carb, low-fat, moderate-protein meal about 3-4 hours before taking the stage.
Pump Up: Do light weights to get blood into the muscles, making them look fuller.
Stay Relaxed: Keep your stress levels down. Stress can trigger cortisol, which can affect your physique.
5. What Judges Look For:
Symmetry: The proportionate development of the body. For example, your left and right sides should mirror each other, and upper and lower body development should be balanced.
Muscle Hardness: Judges look for a firm appearance, not a soft or watery look. This is a result of low body fat and muscle maturity.
Posing Routine: Your ability to showcase your physique through poses is crucial. Each pose should highlight your strengths and hide your weaknesses.
Attitude: Confidence is key. Walk, pose, and transition with conviction. Your attitude can make or break your presentation.
6. Supplements to take
A few days leading up to the competition you can take Deflate.
Training for a bodybuilding competition is a challenging yet rewarding journey. It requires dedication, discipline, and an unwavering commitment to excellence. With the right strategy, support, and mindset, you can present a physique that truly stands out on stage. Remember, it's not just about the destination but the journey that shapes you. Best of luck!