MMX2
New member
So- You Want to Compete?
By MMX2
(Note: There are other bodybuilding federations other than the NPC. My article references the NPC, but please use the Internet to find out about the other federations you may be interested in.)
Everyone knows that weight training is the foundation of your fitness routine. You gain muscle and strength over time but for some a thought continuously crosses their mind:
“Am I good enough to compete in a bodybuilding show and am I willing to devote a lot of time and money doing it?”
This is an enormous step and must be carefully considered before making a decision. Most lay people think competitive bodybuilding is an easy thing- all you have to do is don’t eat, tan, put on a speedo bathing suit, get up on stage and strike a few poses. Unfortunately, I have heard this over and over again from people who haven’t got a clue. Those of us that have competed know things don’t quite happen that way. People don’t realize that competitive bodybuilders have to sacrifice a lot in order to compete, almost being selfish in the process. Workouts have to be scheduled, monies have to be budgeted (it isn’t cheap to compete), and more importantly there has to be time to eat 6-7 meals a day (every 2-3 hours). Spouses and significant others should try to understand and support your efforts as very little time is left in the day for “me time’ with your spouse or significant other.
The most difficult facet is adjusting to the fact that your entire life must revolve around your decision to compete. This means you have to follow your diet, do your cardio, and be committed to not missing your workouts if you don’t feel like going to the gym.
How do I begin?
Begin by having your bodyfat assessed with either calipers (measurements should be taken by an experienced person or trainer that knows how to use the calipers) or by hydrostatic measurement. This will provide a starting point of where to begin your contest preparation. I allow 12-15 weeks for contest preparation. This allows me to make any changes or adjustments as I go.
If you are already dedicated to consistent workouts then more than likely increased cardiovascular work and diet modifications would need to be made. I would suggest a five-day split twice day to hit every muscle group twice a week. Everyone is different and some may not need to work a body part twice a week, but I have found that this is what works for me.
Cardio should be done at least 5-6 times a week working up to 60 minutes a day. Some competitors like the break up their cardio doing 30 minutes in the morning and 30 minutes in the evening before bed. This past season I did early morning cardio at 4:30am (on an empty stomach) and 30 minutes before going to bed.
Make your workout count- do your cardio (do I sound like a broken record?), work your body part and get out of the gym. Leave your cell phone in your locker and eliminate socializing (remember what your goals are). When working your body part make you get full ranges of motion, full contraction, and have good form. It should take you about an hour (give or take) to complete working your body part. There is no need to spend 3-4 hours per session working a body part- it’s just not necessary.
Dieting Sucks!!
Diet is the biggest component where a would-be competitor needs to make adjustments. There is no room for mistakes when it comes to dieting. The competitor must be conscious of their macronutrient profile (the percentage of proteins, carbohydrates, and fats of the entire caloric intake). Diet should be high in proteins (fish, lean pork, lean red beef, turkey, egg whites, chicken breasts), equal in carbohydrates (plenty of vegetables, some brown rice, some sweet potatoes, no dairy, no breads, no starches, no sweets) and fats (Omega-3 rich foods, flax seed oil, etc). The competitor will learn very quickly that this diet will become repetitious and boring which is why it is important to use a lot of seasoning like fresh herbs, salt-free seasonings, and sauces like picante sauce to make the food more appealing. Additionally, because of the strict dieting, a competitor may need additional vitamins like C,B,E B12,B6 along with a good multi-vitamins and BCAA’s(branched chain amino acids) to compensate for the added stress to the competitor’s body. Water consumption is also very important. One to two gallons a day are suggested.
Where Do I Get Those Cute Posing Suits and Do I Need Credentials to Compete?
Always be prepared ahead of time. Pick the posing suits (color and cut) that will accentuate your body structure. There are several companies like Cherry Bomb and Andreas Cahling that sell posing suits. Thee are also several companies and individuals that make custom-made suits. If you are entering an NPC-sanctioned show, make sure you are familiar with the rules. Multi-colored suits are not allowed for pre-judging. Suits must be solid in color (no sparkles, no sequins, nothing). Most shows are more lenient for the night portion of the competition in regards to posing suits.
Carry an extra pair of your posing suits in your gym bag. You never know when accidents like posing oil, tanning agents, etc. can get on your posing suit.
NPC-sanctioned shows require you to purchase an NPC card in order to compete. You must send in a copy of your NPC card with your contest application, More information can be obtained at http://www.npcnewsonline.com
Going from Bigfoot to a Baby’s Bottom in No Time
Shaving is something that men dread especially when it comes to shaving the entire body. Begin shaving at least ten weeks out from a show. This time period may vary some from competitor to competitor as it is based on the amount of body hair that a competitor has.
Use a clipper to initially shave the body. This makes shaving with a razor a lot easier (less time and less razor blades). I would recommend shaving the body at least once a week with a Mach III razor and some aloe-enhanced shaving lotion. There are many razors on the market but I have found that the Mach III is one of the most precise razors in the market today. Moisturize the skin with lotion or baby oil after shaving to reduce dryness. There are also options like hot wax or electrolysis but both are more expensive than shaving.
Looking Like George Hamilton in No Time
Tanning is essential because it helps display the muscle you have worked hard to sculpt.
I would suggest beginning your tanning regimen 8-9 weeks out from your show. Try to alternate between outdoor tanning and indoor tanning beds if possible. This will provide a nice base tan. If tanning indoors makes sure you have appropriate eye wear. If tanning outdoors, make sure you have a good sunscreen and of course appropriate eye wear.
Mystic Tan or spray-on tans are also an option to indoor tanning. Expect to pay $25-30 U.S. dollars for each 60 second spray tan. The spray tan lasts an average of about seven days.
Products like Competition Tan from Jan Tana, Pro Tan, and Dream Tan are used to darken the skin once the base tan has been established. These products are used the week of the show. Plan on doing a trial run at least five to six weeks out to how you will look after the product is applied to your skin. You do not want to look like an orange popsicle the day of the show. Judges notice bad color (too much, not enough, or none at all).
“I Want to Use that Eminem Song”
Music is a matter of personal taste and individuality. If you are participating in an NPC-sanctioned contest, you must follow their guidelines. Sixty seconds of music is required for novice and masters competitors. Ninety seconds of music is required for open division competitors. Vulgar lyrics are not allowed. You may be disqualified is you do not abide by this rule. Most NPC shows now require music to be on CD but it is also noted that some NPC shows still require a cassette tape. Your posing music should be the only music on the CD or cassette tape. Placing more than one song on the CD or cassette tape is not advised as the person setting up the music may choose the incorrect piece of music. Additionally, you should also make a spare copy of your posing music in case the primary copy fails.
“Strike a Pose There’s Nothing to It”
Don’t expect to walk on stage, smile, flex some muscle and automatically win first place- it isn’t going to happen.
Posing practice is an essential element is presenting yourself and many times it can make the difference between two competitors who are equally balanced.
You should begin posing practice at least 8-9 weeks out from the show. This should give you enough time to master all the mandatories (front double biceps, front lat spread, side chest, side tricep, back double bicep and favorite pose- most often most muscular), your relaxed pose (this is an ill-named pose as you are never relaxed - your body should be flexed at all times), and the four quarter turns to the right. Be aware of your posture, foot placement and hand placement. Posing should be natural- not robotic. There should be no shaking when you perform your poses. Practice holding all poses for a minute or two. In many instances, judges may make competitors hold a certain pose and it can get very difficult if you begin to cramp, have ProTan running down your body (because of the hot lights overhead), and have sweat burning your eyes.
You should allow at least thirty minutes every day for posing.
Remember that you will also have to build a routine for the night show and practice it as well. This routine should flow from pose to pose. You can develop one yourself or have an experienced competitor or training coach develop one for you.
So – What Now?
There is no easy quick fix for contest preparation. It takes time, money, and dedication to make it work and do your best. Make time after each show to talk to the judges. This will provide you with good feedback from them. The judges will be frank and honest with you (they take notes on every competitor during the show). Each show should be a learning lesson (don’t get me wrong- it’s nice to win, but that is secondary). You should take feedback from each show and use it to improve your performance at each subsequent show.
Whether you decide to undertake competition yourself or with a contest preparation trainer, know that it may be one of the hardest things you have ever done in your life, but it will be one of the most worthwhile as well.
By MMX2
(Note: There are other bodybuilding federations other than the NPC. My article references the NPC, but please use the Internet to find out about the other federations you may be interested in.)
Everyone knows that weight training is the foundation of your fitness routine. You gain muscle and strength over time but for some a thought continuously crosses their mind:
“Am I good enough to compete in a bodybuilding show and am I willing to devote a lot of time and money doing it?”
This is an enormous step and must be carefully considered before making a decision. Most lay people think competitive bodybuilding is an easy thing- all you have to do is don’t eat, tan, put on a speedo bathing suit, get up on stage and strike a few poses. Unfortunately, I have heard this over and over again from people who haven’t got a clue. Those of us that have competed know things don’t quite happen that way. People don’t realize that competitive bodybuilders have to sacrifice a lot in order to compete, almost being selfish in the process. Workouts have to be scheduled, monies have to be budgeted (it isn’t cheap to compete), and more importantly there has to be time to eat 6-7 meals a day (every 2-3 hours). Spouses and significant others should try to understand and support your efforts as very little time is left in the day for “me time’ with your spouse or significant other.
The most difficult facet is adjusting to the fact that your entire life must revolve around your decision to compete. This means you have to follow your diet, do your cardio, and be committed to not missing your workouts if you don’t feel like going to the gym.
How do I begin?
Begin by having your bodyfat assessed with either calipers (measurements should be taken by an experienced person or trainer that knows how to use the calipers) or by hydrostatic measurement. This will provide a starting point of where to begin your contest preparation. I allow 12-15 weeks for contest preparation. This allows me to make any changes or adjustments as I go.
If you are already dedicated to consistent workouts then more than likely increased cardiovascular work and diet modifications would need to be made. I would suggest a five-day split twice day to hit every muscle group twice a week. Everyone is different and some may not need to work a body part twice a week, but I have found that this is what works for me.
Cardio should be done at least 5-6 times a week working up to 60 minutes a day. Some competitors like the break up their cardio doing 30 minutes in the morning and 30 minutes in the evening before bed. This past season I did early morning cardio at 4:30am (on an empty stomach) and 30 minutes before going to bed.
Make your workout count- do your cardio (do I sound like a broken record?), work your body part and get out of the gym. Leave your cell phone in your locker and eliminate socializing (remember what your goals are). When working your body part make you get full ranges of motion, full contraction, and have good form. It should take you about an hour (give or take) to complete working your body part. There is no need to spend 3-4 hours per session working a body part- it’s just not necessary.
Dieting Sucks!!
Diet is the biggest component where a would-be competitor needs to make adjustments. There is no room for mistakes when it comes to dieting. The competitor must be conscious of their macronutrient profile (the percentage of proteins, carbohydrates, and fats of the entire caloric intake). Diet should be high in proteins (fish, lean pork, lean red beef, turkey, egg whites, chicken breasts), equal in carbohydrates (plenty of vegetables, some brown rice, some sweet potatoes, no dairy, no breads, no starches, no sweets) and fats (Omega-3 rich foods, flax seed oil, etc). The competitor will learn very quickly that this diet will become repetitious and boring which is why it is important to use a lot of seasoning like fresh herbs, salt-free seasonings, and sauces like picante sauce to make the food more appealing. Additionally, because of the strict dieting, a competitor may need additional vitamins like C,B,E B12,B6 along with a good multi-vitamins and BCAA’s(branched chain amino acids) to compensate for the added stress to the competitor’s body. Water consumption is also very important. One to two gallons a day are suggested.
Where Do I Get Those Cute Posing Suits and Do I Need Credentials to Compete?
Always be prepared ahead of time. Pick the posing suits (color and cut) that will accentuate your body structure. There are several companies like Cherry Bomb and Andreas Cahling that sell posing suits. Thee are also several companies and individuals that make custom-made suits. If you are entering an NPC-sanctioned show, make sure you are familiar with the rules. Multi-colored suits are not allowed for pre-judging. Suits must be solid in color (no sparkles, no sequins, nothing). Most shows are more lenient for the night portion of the competition in regards to posing suits.
Carry an extra pair of your posing suits in your gym bag. You never know when accidents like posing oil, tanning agents, etc. can get on your posing suit.
NPC-sanctioned shows require you to purchase an NPC card in order to compete. You must send in a copy of your NPC card with your contest application, More information can be obtained at http://www.npcnewsonline.com
Going from Bigfoot to a Baby’s Bottom in No Time
Shaving is something that men dread especially when it comes to shaving the entire body. Begin shaving at least ten weeks out from a show. This time period may vary some from competitor to competitor as it is based on the amount of body hair that a competitor has.
Use a clipper to initially shave the body. This makes shaving with a razor a lot easier (less time and less razor blades). I would recommend shaving the body at least once a week with a Mach III razor and some aloe-enhanced shaving lotion. There are many razors on the market but I have found that the Mach III is one of the most precise razors in the market today. Moisturize the skin with lotion or baby oil after shaving to reduce dryness. There are also options like hot wax or electrolysis but both are more expensive than shaving.
Looking Like George Hamilton in No Time
Tanning is essential because it helps display the muscle you have worked hard to sculpt.
I would suggest beginning your tanning regimen 8-9 weeks out from your show. Try to alternate between outdoor tanning and indoor tanning beds if possible. This will provide a nice base tan. If tanning indoors makes sure you have appropriate eye wear. If tanning outdoors, make sure you have a good sunscreen and of course appropriate eye wear.
Mystic Tan or spray-on tans are also an option to indoor tanning. Expect to pay $25-30 U.S. dollars for each 60 second spray tan. The spray tan lasts an average of about seven days.
Products like Competition Tan from Jan Tana, Pro Tan, and Dream Tan are used to darken the skin once the base tan has been established. These products are used the week of the show. Plan on doing a trial run at least five to six weeks out to how you will look after the product is applied to your skin. You do not want to look like an orange popsicle the day of the show. Judges notice bad color (too much, not enough, or none at all).
“I Want to Use that Eminem Song”
Music is a matter of personal taste and individuality. If you are participating in an NPC-sanctioned contest, you must follow their guidelines. Sixty seconds of music is required for novice and masters competitors. Ninety seconds of music is required for open division competitors. Vulgar lyrics are not allowed. You may be disqualified is you do not abide by this rule. Most NPC shows now require music to be on CD but it is also noted that some NPC shows still require a cassette tape. Your posing music should be the only music on the CD or cassette tape. Placing more than one song on the CD or cassette tape is not advised as the person setting up the music may choose the incorrect piece of music. Additionally, you should also make a spare copy of your posing music in case the primary copy fails.
“Strike a Pose There’s Nothing to It”
Don’t expect to walk on stage, smile, flex some muscle and automatically win first place- it isn’t going to happen.
Posing practice is an essential element is presenting yourself and many times it can make the difference between two competitors who are equally balanced.
You should begin posing practice at least 8-9 weeks out from the show. This should give you enough time to master all the mandatories (front double biceps, front lat spread, side chest, side tricep, back double bicep and favorite pose- most often most muscular), your relaxed pose (this is an ill-named pose as you are never relaxed - your body should be flexed at all times), and the four quarter turns to the right. Be aware of your posture, foot placement and hand placement. Posing should be natural- not robotic. There should be no shaking when you perform your poses. Practice holding all poses for a minute or two. In many instances, judges may make competitors hold a certain pose and it can get very difficult if you begin to cramp, have ProTan running down your body (because of the hot lights overhead), and have sweat burning your eyes.
You should allow at least thirty minutes every day for posing.
Remember that you will also have to build a routine for the night show and practice it as well. This routine should flow from pose to pose. You can develop one yourself or have an experienced competitor or training coach develop one for you.
So – What Now?
There is no easy quick fix for contest preparation. It takes time, money, and dedication to make it work and do your best. Make time after each show to talk to the judges. This will provide you with good feedback from them. The judges will be frank and honest with you (they take notes on every competitor during the show). Each show should be a learning lesson (don’t get me wrong- it’s nice to win, but that is secondary). You should take feedback from each show and use it to improve your performance at each subsequent show.
Whether you decide to undertake competition yourself or with a contest preparation trainer, know that it may be one of the hardest things you have ever done in your life, but it will be one of the most worthwhile as well.
