Training for the first bodybuilding competitions at any age

Competing in a bodybuilding competition is an exciting, exciting and fulfilling experience. It takes determination, dedication and simply hard work. And unless you plan to become a professional, a trophy is all you can hope for in your best efforts.

Oh, but what a trophy!

If you stand on the stage and make a stiff "calm" pose and hear the announcer call your name as the winner of your class or the general race winner, this is a huge sweet. Taste the moment and forget everything you need to get there.

Competitors' decision

If you are in relatively good shape and work regularly, at least four times a week, you can prepare for the first race within one year. I trained five days a week for 10 months to prepare for my first race.

It takes a lot of time to gain the lean weight your body needs to sustain itself when entering the fat burning / cutting phase of the diet, approx. 13 weeks before the race. For example, if you want to compete as a middleweight (165-185 lbs), you probably need to be around 195-200 lbs before you start the slaughter phase. The reason is simple. When you enter the cutting phase, three pounds of body fat will lose about one pound of muscle. I weighed 154 pounds for my first race on January 1st. When I stepped on stage on March 19, I dropped my 136 weight. I was the lightest of the Bantam weights. In fact, I was too easy. The Bantam weight limit is 143 lbs. Out of season approx. I put on 165 lbs of lean weight and try to get in at around 142.5, close to the top of next year's weight class.

So, the first thing you need to do after you decide to enter the race is to select a 10-12 month race in the future and decide which weight class you want to compete in. Then look at where you are now and where you need to be on race day. At this point, you can plan your diet.

To ensure that you really want to do this, take part in a bodybuilding competition in your area. This is the best place to get to know sports. You can choose who is really ready for the competition and who has more work to do. Depending on whether you are going to a drug-tested or untested show, you will see how huge men and even some women who use steroids and other illegal muscle-building agents look. You can decide whether you want to go that way or not.

Competition diet

Once you decide you want to compete, you need to make a complete change in your lifestyle. Bodybuilding is a lifestyle sport like skating, marathoning, competitive snowboarding, etc. Bodybuilding takes a lot of time in the gym and a lot of time in the kitchen. Competitive bodybuilders build their lives around their workouts and meals, which are averaged every two and a half hours during the day. It is also expensive because it requires a large amount of protein every day, at least one gram per kilogram of body weight. Here's a typical diet for a bodybuilder trying to lose weight a few months before the race:

Breakfast: Three egg whites (protein) and one whole egg + one cup of oatmeal

Mid-morning: Protein shake (two spoons) in 8-12 ounces of water

Lunch: 8 ounces of steak or chicken or fish + 8 ounces of sweet potatoes + cup of vegetables

Mid-afternoon: Protein shake (two scoops) in 8-12 ounces of water

Dinner: 8 ounces of steak or chicken or fish + two cups of vegetables

Drink between 1/2 and 1 liter of spring water during the day.

This diet is designed to lift about one kilogram of lean weight per week. High in protein, high in carbohydrates and low in fat.

I'll talk about how your diet changes as you get closer to your competition later on.

The accessories

I said earlier that bodybuilding is an expensive sport. Not as expensive as a bass boat with all the accessories, but close by.

In order to help your body utilize the fuel (food and drink) we consume, and to take advantage of the training you need to build muscle, you need good supplements. I don't go into brand names and lead any vendor, but here are some additions to keep in mind:

Protein Powder: Check labels. Some are designed to replace meals, others for lean muscle growth, others for overall growth, others for fat loss, and others for heavy muscle building. Be careful to check the labels for any additives.

Glutamine: Increases muscle growth, offers muscle pumping during exercise, helps maintain lean muscle tissue, reduces muscle pain, and promotes fat loss.

Creatine: Allows you to train harder, with greater intensity, and heal faster. It helps to increase your weight and the number of repetitions and reduces rest between sets. Great momentum.

Flaxseed / Fish Oil: Fat is needed in the daily diet for hormone production, proper brain function and joint lubrication. Unnecessarily remove fats and your muscles will shrink dramatically and their energy and strength levels will go with them. Provide linseed and fish oil. Usually in capsule form. They act as a solvent for the removal of solidified fats, and support muscle growth and fat metabolism.

More Vitamins: Everyone's vitamin requirements are different. Hard-trained athletes need more vitamins and minerals. Getting the right amount of vitamins and minerals is just as important as getting protein and carbohydrates.

There are many other accessories on the market. But if you apply these five with good workouts and the right diet, you will achieve the desired growth.


The training schedule of the competition consists of three stages. The first, while adding lean mass to muscle building, is training with heavier weights and lower reps. During the second or gradual (13 weeks) fat burning / cutting phase, you will train with lighter weights and higher repetitions. And during the two-week training session before the show, you will work with light weights and just "pump" your muscles during training. Performs moderate cardio during the recharge phase. When cutting the tournament phase, you are doing max cardio for the last two weeks with little or no cardio. I've been talking more in the last two weeks.

During my ten months of training during my first two races, I used the following training plan:

Monday (45 minutes) – Back and biceps + 20 minutes cardio

Tuesday (45 minutes) – Legs and calves + 20 minutes pose

Wednesday (45 minutes) – Chest and triceps + 20 minutes cardio

Thursday (45 minutes) – Legs and calves + 20 minutes posture

Friday (45 minutes) – Shoulder and biceps + 20 minutes cardio

Saturday (45 minutes) – Posing (Video Session)

Every week I tried to mix my workout program so my muscle group was surprised and didn't let my muscles get used to the fixed routine. I mixed machines with dumbbells and never did the same thing one after another.

Great results have been achieved with this training program. When I started, about. I weighed 158 pounds. has about 14% body fat. Ten months later, when I entered the stage during my first race, I had £ 136. With 4.5% body fat. In my second race, two weeks later, it was about. I was 136, with 4% fat. A torn, competitive guy!


Posing is one of the most important elements of bodybuilding and is often neglected. A well-muscled and severed athlete can lose to a less muscular athlete who is better able to show the judges what he is doing.

In this article I will not deal with individual poses. There are many sources available on the Internet, in books, magazines, and videos that show the different poses. I will rather talk about the psychology of the pose and the importance of the practice of the pose.

Until he hears the cry repeatedly, "Relax!" there is no event between the poses as if they were "calm" during a race. From the moment you step on the stage, you are criticized and all muscles in your body must remain bent. Each pose is built from the feet up. If you do the side chest and your legs are not bent, your upper body will look good while your legs and calves will be smooth. You lose points. In bodybuilding, judges look for their mistakes. As a bodybuilder, you want to hide these mistakes. This is a cat and mouse game. As a 67 year old racer I have a little extra skin around my middle section. I can't get rid of it, no matter how much I diet or how many hundred crunches I do. So, to hide my "extra skin," I lean back slightly in my positions to tighten the area. And when I do the last, most muscular pose of the circle, I fold my hand next to the abs, which shows the splits of my upper body while my middle part is "hiding".

If you think about it, all the training you need to get ready for the race will be put on the table in the 10 minutes you are on the stage. It would be a pity to see all this hard work being wasted because it does not work well. Exercise should become part of the workout plan throughout your workout. I work 45 minutes a day, five days a week. Cardio for at least 20 minutes, three or four days a week. I pose for at least ½ hour, two nights a week, and 45 minutes on Saturday mornings. In the last week before the race, I pose every night.

Posing is hard work. If you do not get tired after the six to 10 minutes of staying on stage during the "calm" and obligatory turn, you will not be posing hard enough. A handy tip: some riders take approx. One week before the race you start taking potassium tablets. Doing so prevents convulsions which, if they occur on stage, can be a killer.

Each competitor, as part of the race, must choreograph a 60 or 90 second routine, which is their own music. Although the individual pose routine is usually not taken into account in the overall score, it is sometimes used as a tie or to place a second or third person when close. Even so, the posture routine should be fun, lively, and show the best parts of your body. Try to choose music that you are familiar with. Make a CD and take two copies with you in your competition. Never do anything harsh or bad. Bodybuilding is a family oriented spectator sport. A vulgar performance can disqualify you from the competition. You don't have to show every pose in the book in 60 or 90 seconds. Make graceful movement between the poses between eight and ten. All right, if you are moving on stage while you are doing your routine. In some cases, the use of consumables is permitted. Ask the organizer.

Participating in the competition is a lot of work and a lot of fun. If you have done enough exercise, you will be posing well and will look confident. It may still shake slightly and cause dry mouth, but if you know your poses and are confident, you can handle it. The routine of individual posing is the chance of the judges and the public seeing you as best as possible without being distracted by other competitors.

One last tip. SMILE while posing. Do not make faces or show tension. You control it. Have fun.


There is an old bodybuilding saying, "If you think your tan is dark enough, apply two coats."

Great advice. The tanning of bodybuilding competitions is different than a tanning salon before you go to the beach or model. While posing on stage during the bodybuilding competition, his cuts and muscles must show off against the very strong stage lights. It looks best when you are very, very dark. It looks drawn out and smooth when the tanner is not dark enough.

There are many ways to tan. Some are cheap, others very expensive. First, let's talk about the cheapest method. The day. It's free and easy to use. But there are drawbacks. First of all, it does not always depend on who the day is "when" you need it. Second, tanning takes longer than tanning by other means. Third, it can burn in the sunlight and cause peeling, which can be a catastrophe on stage. And lastly, unless you are familiar with the nude beach or have access to a private deck, you will develop lines of tan that may appear on stage when you are wearing suits.

The most reliable tan is achieved over time by visiting a good tanning salon. In a good sense, I mean, who changes their bulbs often, is clean and well organized. I don't go to a tanning salon at the back of a coin-operated dress (they exist). If you want to keep a healthy, healthy tan throughout the year, buy a tanning pack of minutes or unlimited activities and try to go twice a week. With this, you won't have as much "white" to cover yourself as you prepare for the race. And to keep your skin healthy and smooth, use good tanning oil before each session and a good moisturizer after tanning. Both products can be purchased at salons.

If you already have a decent basic tan, then one in the middle of the winter will ask you, "Where have you been?", Keep that color until the race arrives.

During the last week, while your body is being robbed of carbohydrates and your brain is a piece of fungus, think about applying enough tanning color to get it right on stage.

Again, there are some ways to accomplish this impossible task while the rest of the world is in a state of stunning competition. One method is to apply self tanning products and the other is professional spraying.

The bodybuilding industry has a number of products that guarantee competitive tanning that is worn in coats two to three days before the show. And many products are offered to improve the "look", including racing bronzers, runners, hair removal products (we'll talk about that later), instant tanners, and more. Each works, some work better than others. One is ProTan ( and the other is Dream Tan, which is featured on many bodybuilding websites. Because they are oil-based, most self-made products never really dry on your skin and always leave a mark when you touch or rub something.

The most expensive but most effective way to race is to professionally spray the race twice or three times a week. Most larger tanning salons have a sprinkler room where you can undress for your gown, pull it up on the stage and let the attendant apply a generous, dark-colored spray coat. You will immediately notice that it is darker than it was when you walked to the basic tan. If you are really dark, you can get rid of two layers in two days. Three layers in three days guarantees that it will be quite dark. The sprays dry out on your skin and last for four days before fading and can be washed off in the shower after the race on Saturday evening. But you don't have to worry about being dark enough during the race.

No matter if you decide to do it yourself or do it professionally, just be aware that your tan will help you determine the situation in the tournament. Pay attention to what you deserve.


During the bodybuilding competition, the audience and the judges look at you as you stand on stage wearing only a dirty T-shirt. It tries to showcase your physics, and grooming is a very important part of your appearance. If you are not groomed, you will lose the appearance. In the last part I examined the tanning. Here I cover my hair. In short: except for the hair on his head, he must get rid of it. A male bodybuilder should not have chest, armpit or leg hair. Women need to get rid of armpits and hair. Unless your hair is very fine, you should get rid of the hair on your arms, toes, and hands and fingers. And where there is hair under your posing, you don't have to show it.

Begin the final week of preparing for the race by getting a good haircut or style. You need to do this before you begin the final tanning process, as you want to replace all the areas covered by the hair before you cut. For Saturday's races, I suggest you cut your hair on Tuesdays.

Removing the rest of your body can be boring. There are several ways to remove hair. The most expensive and durable is laser hair removal. It can take many sessions and cost hundreds of dollars, but it is very effective to permanently remove your hair. It is more temporary and much cheaper to use hair removal products. Usually pharmacies are located in women's products, the most popular being Nair and Sally Hansen. A bottle of cream costs around $ 4.50 and is usually enough to take care of the competition. It takes about five minutes, four minutes to wait, and then the cream and hair are removed in the shower. After drying, lightly apply a moisturizing cream to the area where you have removed the hair. Hair removal products usually keep hair out for a week, with plenty of time to compete.

If you do not want to use a hair removal product, another way to remove hair is to shave. Use a fresh razor and lots of soap or cream and move slowly to avoid gaps and cuts. Shaving can sometimes lead to a rash or hair loss that may appear in the bright light of the stage. If I shave, I do it on Wednesday morning before my Saturday race, and the other days I go over the grounds with an electric razor to prevent cuts. On the morning of the competition I also use an electric razor, never a razor.

One of the best ways to remove hair is to apply ribbon-like streaks to the area you want, then quickly remove the strips to remove the hair with the ribbon. I have never tried this method and I do not think I will. It works nonetheless and seems to last longer than body lotion or shaving. But man, it hurts a lot!

You always want to listen to prejudice on Saturday mornings. If you take care of the little things in the early stages of preparation, you will be confident, confident and look good.

The last two weeks of the race are Prep

Over the last two weeks, the plan is to lose all the remaining fat and water, and to have cuts and definition in the muscles.

First of all, you're a little stupid. Expect it. The reason for this is a mixture of high protein and low carbohydrate diets. The body needs carbohydrates. When you take them or cut them, you tend to lose a little of your thinking processes. Not enough to be dangerous to yourself or others. Good to drive, etc., but it can be a bit forgettable.

One week of two weeks, minced turkey and fish are full! After three egg whites and 4 ounces of 98% lean ground turkey, the rest of the solid meal consists of fish. Fish and salad for lunch, fish and green vegetables for dinner. The other two meals are protein shakes. On Mondays and Thursdays, add a sixth meal, a carbohydrate container consisting of a cup of oatmeal, a banana, a cup of broccoli and half a sweet potato. This meal is designed to fill you up a bit without looking down the stage. You want to be like Bluto, not Popeye. Or if you're a girl, Betty Boop, not Olive Oyl. The other part of the weekly diet is water. Much water. One or two gallons a day. It seems like a lot, but if you keep a jar nearby, drink it and refill it when empty, you can easily get the water you need. Try drinking filtered or spring water. Don't be surprised if you visit the bathroom a lot. Rinses the system and removes fluids under the skin while drinking so much fluid. Keep away from too much coffee (one cup a day is okay) and keep away from alcohol during this workout. Not a snack. You will be longing. Just focus on your competition. Wouldn't you hate blaming your loss on a slice of chocolate cake in your race?

During the week, your training should be moderate. Use lighter weights, 8-10 reps. Don't get in trouble. You are weak due to diet and heavy lifting can cause injuries. Be careful in the gym. Go slowly. See what he's doing. Concentrate. Do not be angry or impatient with others. Do light cardio for up to 20 minutes a day.

The second week is full of minced turkey, fish, lean ground beef and grapefruit. On Sunday, Monday, Tuesday and Wednesday, after three egg whites and 4 ounces of 98% lean ground turkey for breakfast, like the first week, the rest of the solid foods consist of fish. Fish and salad for lunch and fish and green vegetables for dinner. The other two meals are also protein shakes. On Wednesday, remove the salad and vegetables and replace the grapefruit. Fish and ½ grapefruit work well. Also on Wednesday, add a sixth carbohydrate meal. Same schedule on Thursday. On the last day of slaughter on Friday, all five meals consist of 6-8 ounces of lean ground beef and ½ grapefruit.

This week your workout needs to pump in the weight room and then practice posing. No heavy lifting. You should have done your last leg training last Saturday. Last Friday is even better. Do not sword after Tuesday.

On Saturday morning, before we judge, make a steak and two whole eggs. Eat toast and hash brown. Have a cup of coffee. Just sip water if necessary. There is a Snickers Bar about 45 minutes before the race. It fills you up a little and increases the energy you need to make a judgment. Remember to spend about 20 minutes on stage to pump everything except your feet. Then have fun on stage.

Selection of application and submission of application

Once you have decided to apply to a competition, you have to think a lot about the type, size, location and sanctioning authority of the event before you start. The world's largest amateur bodybuilding and fitness organization is the National Physical Commission (NPC). Competitions are held in the United States and abroad and offer opportunities to compete in the Pro Series (IFBB). The only downside to NPCs is that their reputation is tolerant of steroid use among racers. All of their races are untested events and you can expect many competitors to be "succulent" and huge, giving them an unfair advantage.

Given the negative publicity surrounding today's steroid use, many bodybuilders are turning to tested events where competitors screen illicit muscle-building drugs such as androst, steroids, prescription diuretics, testosterone boosters and growth hormones. These types of events provide the athlete with a level playing field for training and racing. Many national and regional organizations offer drug-free programs. One of the largest is the National Gym Association (NGA). Another is International Natural Bodybuilding and Fitness (INBF) and Supernatural Bodybuilding and Fitness (SNBF). The first seven years require drug-free training and competition, and the last five years. The major international organization for drug-free competition is the World Organization for Natural Sports (WNSO), which includes regional competitions that lead to the FAME annual tournament in Toronto, Canada in June. All natural alliances offer opportunities for natural bodybuilders and fitness athletes to turn to Pro. Each of these organizations has a website listing the venues and requirements for the competitions. Most allow you to download race information and applications.

If you have competed in steroids or other illegal drugs but have not held a seat for at least five years, then there is a place in the natural arena. You must pass a polygraph exam before the competition and test it on any of the entered competitions as required.

If you are just starting out and want to enter a tournament, the first thing you need to do is attend one of these events in the area to see what it is all about. It is important that you attend both the early morning preliminary ruling and the evening entertainment and awards events to get the full flavor.

Then, check the websites listed for good time in your area, select one, find your age, weight, height, and experience categories, make sure it's right for you, and download an app. Read carefully, making sure you have enough time to prepare (six to 12 months, depending on your condition and physical development). If you are under 18, your parent must sign your application.

The last aspect is cost. Because these are amateur tournaments, there is no prize money, only trophies and medals. Competition can be expensive. You will have to pay an entry fee and the necessary drug test, shipping, hotel, food and other costs such as ordering race photos or DVDs. You can expect to spend about $ 200 on a local tournament and double that if you need to travel and stay at a hotel and rent a car. If you find a training partner to compete with you, you can spend half of it.

Once all is said and done, you can enter a tournament and win or lose and have the time of your life. It is nothing more than standing on the stage, knowing that you are best prepared and facing other like-minded athletes. This is very cool.

Family considerations

Finally, I saved this section because even if your family is not behind you and supporting your efforts, you may forget about competitive bodybuilding.

"Scott is so dedicated to his practice and I said, 'Gee, you've put in so much time, maybe you should compete. His eyes flashed, just like Mama was just saying, "OK," and now do what you really wanted. "" Vivian Hults

This exact quote that recently appeared in a story about me in the Birmingham News, our local newspaper, was what my wife told the reporter who interviewed her about my competitive bodybuilding. Without "being interested" in my sport, "we" could never have coped with it.

As I said at the beginning of the article, bodybuilding is a lifestyle, simple and simple. Preparing for the race is time consuming and inclusive for everyone in their daily lives. You need to consider diet, which means buying and preparing special meals that are necessary to achieve your competitive diet goals. Sometimes it's lean mass gain. In other cases, fat burning / cutting. He spends a lot of time in the kitchen before the stove and oven. Your family usually doesn't eat what they eat, so while the family enjoys the noodles and meat sauce, they probably "enjoy" the fish and the vegetables. That's right. You should eat five to six times a day, while your family usually has three squares. Meals and accessories take up space in the kitchen and in the fridge. And above all, bodybuilding foods and supplements are expensive.

A competitive bodybuilder spends at least one and a half hours, five or six days a week in the gym. Every night he spends 20 or 30 minutes in front of a mirror, posing. Maybe this is while shaking. And in the last two weeks of carbohydrate intake, the bodybuilder sometimes gets moody and irritable. This is part of the "game" and the bodybuilder's family must be "understanding". Sometimes the bodybuilder's family member is not fun. And your children may be ashamed that their father or mother is involved in this sport.

Bodybuilding is a vanity sport. It is one of the rare sports where the human body is the star of the show. Refers to the body. Szőrtelenítés, cserzés, ápolás, ruházati póz, izmok, izmok, izmok. Ez minden. Elég egyszerű, bár nagyon bonyolult.

Most menj ki és nyerd meg a trófeát!

Írta: Scott "Old Navy" Hults