Find out what fitness criteria a bodybuilder must have to apply for a competition. Revealing the secrets of bodybuilding pros. You had a good offseason and gained weight. Then they dried up perfectly, and there was very little time left before the start of the tournament. Today we will tell you how to prepare for a bodybuilding competition.
The first stage of preparation for the competition
If there are several weeks left before the start of the tournament, then it's time for you to start collecting information so that you can plan further actions. This is the first stage of preparation. To do this, you need a camera and a certain amount of self-criticism. It is very important that the photographs you take accurately convey the whole picture and for this you must fulfill the following conditions:
- The camera should be mounted at a distance of 3 to 3.5 meters (provided that the focal length of the lens is 35 millimeters).
- The camera should be at the level of the navel.
- It is important to position the lens at a 90 degree angle to your subject.
- Light sources are located from above or from the side.
After that, it is necessary to take photographs in all the poses required for demonstration at the tournament. This will allow you to evaluate your appearance and draw certain conclusions.
For example, you saw that you can add some volume to the shoulder girdle, inner thigh and lower leg. There were no problems with the fat layer. Based on this data, you will need to plan your actions for the next few weeks that you have left before the start of the tournament. First of all, this applies to training and nutrition programs, as well as pharmacological support, if necessary.
In our example, it is necessary to start specialization, which consists in additional work on the lagging muscle groups. Combined training mode can be used. Simply put, you should decide on a further training program. For some muscles it is better to use a "pyramid", somewhere to perform, say, 4 sets of 8-12 repetitions each. The choice of training methods is yours.
You should also make changes to the nutrition program. Since there are no problems with fat in the example under consideration now, you can start with 250 or 300 grams of carbohydrates and reduce their amount every week, so that a month or a month and a half before the start of the competition it will be possible to switch to carbohydrate-protein alternation. Protein compounds and fats in this case can be consumed in amounts of two and one gram per kilo of weight, respectively. You can also use pharmaceuticals that accelerate weight gain, and move to fat burners closer to the start of the tournament.
The second stage of preparation for the competition
After drawing up a plan for further actions, you need to move on to their implementation. Now we will not focus on nutrition and training, since a few words have already been said about this. Let's dwell on posing in more detail.
About four weeks before the start of the tournament, you should start working in this direction. Every day after class, you should devote 15 minutes to half an hour to posing. Of course, it will be great if you have the opportunity to hire a posing professional. If this is not possible, then ask your senior fellow in the audience to help you. Of course, any theory needs practical support and this statement is very well applicable to posing.
First of all, you must remember that there will be no mirror on the stage in front of you and you will have to focus only on your own feelings. To simulate this situation, it is best to use a video camera or at least a camera. Install it as we said at the beginning of the article. After that, you have to complete four half-turns and all (seven) required poses. Start reviewing your footage and analyze the results. If you don't like some of the poses, then make changes to the posing and study again. We will assume that as a result you managed to achieve a positive result and there are seven days left before the start of the competition. During this period, you need to conduct final preparatory activities and this will now be discussed. Let's assume that the tournament starts on Saturday. Final preparation for it in this case begins on Monday.
1 day (Monday)
- Remove all carbohydrates from your diet.
- Start drinking about six liters of water throughout the day.
- You can do the last workout of the leg muscles.
- Pose a lot.
Day 2 (Tuesday)
- Only protein compounds, vegetables, and healthy fats should be present in your diet.
- Drink at least five liters of water during the day, evenly distributing this amount throughout the day and this amount throughout the day.
- Train lagging upper body groups.
- Continue posing.
Day 3 (Wednesday)
- The nutrition program remains unchanged.
- Drink four liters of water a day.
- Work out the lagging muscles.
- Remove hair from your body.
Day 4 (Thursday)
- It is necessary to completely eliminate salt from the diet and carry out a carbohydrate load. To do this, you should consume 50 grams of carbohydrates at a time.
- Drink three liters of water a day.
- Train your arms and legs.
- Pose a lot.
Day 5 (Friday)
- Salt is still out of the diet.
- Eat carbohydrates in accordance with your appearance. If everything suits you, then do not change anything.
- Drink two liters of water a day.
- Instead of training, pose.
- Go to bed earlier than usual.
On the day of the competition, you should have breakfast, but water should not be drunk until the warm-up before going to the podium and you can go to registration. The most important day of the season has come, for which you have been preparing for a long time. Enjoy this holiday.
For how athletes prepare for fitness bikini and beach bodybuilding tournaments, see this video:
