Building Muscle

So you want to prepare for your first bodybuilding competition?

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 first bodybuilding competition

The popularity of bodybuilding for both men and women is growing more and more, meaning that there are a number of different competitions where you can show off your progress and see how you compare with your peers.

But if you’ve never competed in one before, you can still prepare for one as long as you’ve been staying active in the gym.

Being able to win or place in a competition is having achieved a certain level of discipline both in your physical and mental state of mind.

Once you have both, then there are some easy steps to get prepared for your debut on stage.

Time for a reality check

You have to set realistic standards as you make your first steps in preparing for the upcoming competition.

That means you have to take an honest look at your own physique in the mirror and determine whether you have the body with the right mixture of genetics and a fast metabolism or if you might have more body fat than you would consider a champion would carry around on stage.

There are some people who can’t handle the truth, but one has to consider if they would prefer discovering the truth themselves or from how a judge scores them on stage.

The best thing you can do is find a professional trainer who can help prepare you for a great debut on a competition stage – one who has enough experience to know when someone is ready or needs more time.

It can take years to be ready for your first contest, so be ready to learn from someone who wants to make sure you are ready.

It’s all about being on the right stage at the right time. Also, you have to earn pro status before you can enter a national championship show – so be realistic with where you are now and where your full potential can take you.

Develop a plan

Having a trainer will help you in developing the right outline to get you ready for a big bodybuilding completion, regardless of your experience level and current fitness.

The following is an example outline that can be altered based on your age, experience, size and current physique.

12 months away

  • Select the competition you want to train for.
  • Create an off-season training schedule and plan.
  • Eat well and with meals every three hours packed with a lot of protein.
  • Have about 20 to 30 minutes of cardio at least twice a week.
  • Track your progress in a journal.
  • Choose your music playlist based on your preferences.
  • Begin thinking about suits and how you will build a posing routine.

Six months away

  • Start working on the mandatory poses for the competition.
  • Update your workout routine and put extra focus on where you are struggling – just don’t neglect other exercises either.
  • Increase your cardio to 30 minutes every day.
  • Keep eating well with at least one gram of program for every pound you weigh. That includes eating regularly all week, with only a little bit of cheating on Sundays.

12 to 18 weeks away

  • Your strict diet to prepare for competition begins now.
  • This is where an experienced trainer, judge or former competitor can help give you a detailed breakdown of your physique and poses.
  • Remain focused on mastering the poses that are mandatory for your stage routine, and holding each pose for 10 seconds each – this is best to do after a workout.
  • Have pictures taken doing each of those mandatory poses.
  • Start placing your orders for posing suits. Order two sizes smaller than normal for the day of the contest.

NOTE: It’s better to actually begin working on those poses sooner rather than later. In fact, you should really begin working on these at least three days a week and then more often as you draw closer to the day of the show.

In fact, some experts recommend holding these poses for up to 15 seconds each time and then make sure they are cemented in your memory.

Eight weeks away

  • Complete the registration and hold onto your receipts for entry. There are a number of stories of paperwork being mixed up and costing someone a year’s worth of hard work and letting it go to waste.

Six weeks away

  • Make any necessary arrangements necessary for the show – travel, hotel, rental car, etc.
  • If necessary, have your hair style, accessories or make-up needed.
  • Get your tan – as long as it looks well and not over the top.
  • You’ll want to make sure you have the proper way of carrying the competition supplies you need – lotions, tanning products and other accessories.

Three weeks away

  • Maintain your focus and do not let up on your diet and training in the gym.
  • Continue to practice at all costs on those mandatory poses.
  • Continue tanning.

Last week

  • Don’t stop practicing those poses and do so in your costume for the stage.
  • Compile a complete checklist for everything you will need.
  • Are you still tanning? Good, keep it up.

Day of competition

  • Arrive to the venue early and check in.
  • Learn the schedule and get yourself prepared and focused.
  • Once you get out on stage, have fun. This is something you’ve worked hard for and deserve to enjoy that spotlight.

Learn from your mistakes, imperfections

Maybe you didn’t do as well in your first show as possible. But there’s the old adage that still holds true today – if at first you don’t succeed, try and try again.

Your first competition should be a great learning experience because you were able to share the stage with others and see what does work for today’s judges and what doesn’t.

If you were smart, you also spoke with some of the veterans on the circuit who provided you with a lot of beneficial information.

Maybe you got some complements on your strong looking arms and your smoother legs – which should be things you continue to build on and then improve what was not helping you at all.

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1 Comment

  • What he said about the “reality check” is very, very true. The last thing in the world that you want is to be that guy with a beer belly on stage. These people have put in years of effort to achieve their physiques. If you go up there and you look significantly sub-par, people are going to make fun of you. They might even get downright nasty.

    Make sure you spend plenty of time preparing for a competition before the competition, and this is a good guide to help you go about that.

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