16 Weeks Out Contest Training
At Beverly we’ve been conducting Contest Countdown workshops for the past decade. We occasionally tweak the information, but always rely on the basic principles that work every time year after year. This course is designed for bodybuilding competitors, but will work for anyone who has a goal to achieve his/her best physique in a specific time frame.
We start the countdown sixteen weeks out from the contest (or goal date). Let’s begin by taking a few things for granted.
First, you have chosen your contest well in advance and have been training seriously for at least a year (most of our contest countdown workshop participants have been training regularly for three years or more. Training has become part of their life and they take it seriously) Next, you know the basics of bodybuilding nutrition and have at various times followed a somewhat structured program incorporating higher protein and moderate carbs. You can get an excellent background in bodybuilding nutrition by reading three articles from the Beverly International website at Bev-Soluions Nutrition The programs are: What I’ve Learned from Beverly ( In 10 Years A Basic Course in Bodybuilding Nutrition ( Basic Bodybuilding Nutrition EZ Dieting ( Steve Colescott, Metabolic Specialist)
In fact, reading these courses is a prerequisite for attending the Beverly workshops in person. If you want to get the most out of your contest preparation experience, stop and read these articles before you go any further.
Bodybuilding competitor checklist that will help me make sure that I have everything covered?
2. What you will need in order to compete successfully:
a lean physique (conditioning is much more important than size a deep ta ability to pose perfectly in each quarter turn and hold each for at least 60 second ability to hit each mandatory pose perfectly and hold each for at least 30 second an individual presentation routin have attended a contest, workshop, or viewed a video of on
Teri Crenshaw got her plan from the Pre-Contest Workshop Manual:
The workbook were essential to my success. I am excited to compete again and am planning on the NPC Figure in Culver City I am following the Figure “lose fat” diet plan B Workshop 1 at 16 Weeks Out The topics that are covered at the first workshop and at each subsequent workshop are: Contest Informatio Body Composition and Assessmen Pre Contest Nutrition & Supplement Cardi Trainin Presentatio Work-shop-manual [pdf] Contest information
At sixteen weeks out you should have already chosen your contest(s), requested the entry form for each contest you plan to enter, and decided what division(s) you are going to enter.
You should take great care in completing your entry form. Everything you do perfectly before the show will make your contest experience much better, even just taking the time to neatly and accurately complete your entry forms. This also gives you a mental feeling of a job well done, something that can in fact carry over throughout your whole contest prep experience.
You should also make sure you understand that you will need to purchase a membership card for the sanctioning body of your contest. Do this ahead of time whenever possible. It’ll be one less line you’ll have to stand in and one less expense you’ll have on contest day.
Decide in advance if you will be "crossing over" to a second division where permitted. There are advantages and disadvantages to crossovers. But, if you wait until the last minute you’ll be paying for another division and a late fee on top of it. Extra expenses on contest day are another stressor and are not conducive to taking the stage in a confident, fully-prepared frame of mind. Keep in mind that when you crossover it’s like competing in two separate contests. You may do extremely well in one division in a particular weight class, then when with a different group of athletes you may not fare as well. Each class is judged separately and a previous high placing does not guarantee you a place in a different class. We generally recommend that you base your contest prep on the one division in which you think you can do the best. That’s the one you’ll base your show success on.
In summary, sixteen weeks out is the time to start completing the forms necessary for entering a contest. Get a clear picture of all the administrative work you will do to be “officially” entered. You also might want to consider purchasing tickets for your family and friends at this time while the best seats are still available.
Body Composition and Assessment
Our workshop clients weigh-in and are then given a pre test to complete while we take each of the participants body composition skin fold measures. The body composition results gives us a baseline on which to base our recommendations for each client’s nutrition and cardio program.
There are so many misconceptions about bodyfat percentages out there. We do not stress the percentage at all. We look at the current pounds of fat and the sub total of the following six skinfold sites: pec, tricep, subscapula, suprailiac, abdomen, and thigh. We know if a male client’s sub total is 30 mm or less by the time of the contest, they will be in very good competitive shape on stage. For a female our goal is 40 mm or less.
We like the client to carry less than ten pounds of fat into the contest. Each pound of fat less than ten results in a marked degree of heightened conditioning. For females, we use 12-14 pounds of fat as the contest marker.
Now, how do these two measures translate into the real world?
At our last 16-week-out workshop the average male client’s weight was 201 lbs, average pounds of fat 22.5, and average subtotal for the six critical skinfolds 65.6. We set a goal to achieve slightly better results than our contest benchmarks. Our contest day goals are total fat pounds of nine (one pound leaner than our benchmark of ten) and a sum of the critical six skinfolds of 27. That means our average workshop client will have to lose an average of 2.4 mm per week which translates to .85 lb or a little less than one pound of fat each week. These are very achievable weekly goals and the diet program does not need to be too restrictive or the cardio program too extensive.
Rule of Thumb: Plan to lose one pound of fat or 3 points from your six critical skinfolds each week. If you have more than sixteen pounds of fat to lose, you’ll likely need sixteen or more weeks to lose it. What happens if you are carrying too much fat? You simply have to diet more stringently, increase your cardio program, or pick a show date that gives you more time to prepare. The initial assessment determines the client’s beginning cardio and diet program. Subsequent assessments determine whether the client is progressing satisfactorily or is in need of a dietary and/or cardio adjustment. Do Less Cardio program Your cardio program will depend on the results of your initial body composition assessment. The amount of cardio you need to do depends on the amount of FAT you need to lose. And the amount of TIME you have to lose it. Remember, the first thing to understand is that from a bodybuilding perspective, you’ll be using cardio to burn BODY FAT, plain and simple – the more fat you have to lose, the more cardio you’ll have to do. Do exact amount of cardio based on your composition. When your doing cardio, your body burns fat and also burns hard earned muscle. It’s very important that you quantify your cardio program. Don’t just get on a treadmill and walk. Set a GOAL! It can be DURATION, INTENSITY (mph, percent incline, or level), or best of all CALORIES expended. Once you set a baseline for calories expended it’s easy to make your cardio progressive (just like your weight training will be). There is more than one way to make your cardio progressive. Of course, the most common method is to just increase the amount. That’s not always the smartest way, though. You can also increase intensity by incorporating HIIT cardio and actually reduce the actual time you spend on cardio. We will be discussing HIIT cardio in detail during the next workshop phase. For now, we’ll recommend you start a duration based program as a baseline to establish your current cardio caloric expenditure. If your body composition assessment is ahead of schedule there’s a good chance that you will be able to stick with your 1st week baseline cardio workout for at least the first four weeks or possibly longer. If you are behind schedule you may have to jump ahead a few weeks to try to get on track. It’s really a matter of whether your condition is ahead, on, or behind schedule. We recommend that men start their cardio at 3 times per week for 20 minutes per session, female bodybuilders at 4 times per week for 30 minutes. You can use any combination of cardio equipment during phase 1 – treadmill, elliptical, stationary bike, step mill, etc. Here are a couple of guidelines to help you determine your proper cardio program: If you are already lean, just stay at three times per week for 20 minute If you are starting to get too lean either decrease the number of days or the number of minute If you feel you are behind schedule, jump ahead on your schedule. But do not go beyond 60 minutes per day Feel free to cross train and perform a variety of cardio exercise Determine calories expended simply by using the read out on the particular machine(s) that you are using. Record the calorie read out in your training journal for each cardio workout and calculate your total calories expended each week Diet and Supplement Program
Your specific diet and supplement program is dependent upon your current condition. In our workshop we offered three plans based on current condition as determined by each client’s pounds of fat. Here are actual stats from three of our clients to help you see the diet plan that would be right for you.
Phase One Plan A
Client 1, Nathan Hater, weighed in at his initial assessment at 208, his sum of the six critical skinfold sites was 44.5, and he was carrying 16.5 lbs of bodyfat. His bodyfat per cent was right at 8%.
Since Nathan was in better shape than the average client (detailed in the Body Composition and Assessment section above) he would not have to diet as stringently as one who was starting out in lesser condition.
Here is the plan that Nathan started with: Meal #1 2 whole eggs + 4 egg whites 8 oz. very lean meat 1 cup oatmeal – before cooking Meal #2 (Choose one option) Option A: Protein Drink with two scoops Ultra Size or Ultimate Muscle Protein, plus one scoop Muscle Provider, two tablespoons healthy fat source (olive oil, flax oil, almond butter) or four tablespoons heavy cream. Option B: 10 oz. lean beef or chicken or 2 cans tuna, one small apple or orange Meal #3 10 oz. lean meat (chicken or other lean protein source) 8 oz. sweet potato or 1 cup cooked brown rice 2 cups vegetables (broccoli, etc.) or green salad with 4 tablespoons Vinegar and Oil Dressing Meal #4 (same options as meal #2) Meal #5 12 oz. very lean meat (chicken breast, fish, turkey breast, lean beef – sirloin, filet, etc) 2 cups vegetables Salad with 2 tablespoons Vinegar and Oil Dressing Meal #6 Protein Shake or Pudding: 2 Scoops Ultra Size or Ultimate Muscle Protein, two tablespoons healthy fat source (olive oil, flax oil, almond butter) or heavy cream; add enough water to make a shake or pudding the consistency you desire Or 8 egg whites, 2 yolks 1 cup oatmeal Supplement Program: 1 Super Pak with meal #1 4 Ultra 40 tablets and 4 Mass Aminos with each meal listed above. 3 EFA Gold capsules with meal #1 and meal #5. Nathan also used Glutamine Select plus BCAAs –2-4 scoops during his training to preserve more muscle during his precontest dieting. Results: Here are Nathan’s results on this program after four weeks. Weight 208 (same as before), sum of six 36.75 (a loss of 8 points, starting he needed to lose a total of 16 points to be ready for the show and he lost half that amount the first four weeks!) His pounds fat dropped to 14 and Nathan actually added 2.5 pounds of lean mass during this period. The key for Nathan’s success was starting his contest prep in very good shape and sticking to the plan meal by meal, day by day, for the full 28 days of Phase One. Phase One Plan B
Client 2, Eli Henline started with these initial stats:
Weight 196; Sub Total of Six 63; Body-fat pounds 25.4; Body-fat percent 13.
Eli’s initial stats were pretty typical of the average client attending the Contest Countdown workshop. He could not really afford to lose muscle, but fat loss had to be his priority. Meal #1 2 whole eggs + 4 egg whites 6 oz. very lean meat ½ cup oatmeal – before cooking Meal #2 (Choose one option) Option A: Protein Drink with two scoops Ultra Size or Ultimate Muscle Protein, two tablespoons healthy fat source (olive oil, flax oil, almond butter) or heavy cream. Option B: 8 oz. lean beef or chicken or 2 cans tuna, one small apple or orange Meal #3 8 oz. lean meat (chicken or other lean protein source) 6 oz. sweet potato or 2/3 cup cooked brown rice 2 cups vegetables (broccoli, etc.) or green salad with 4 tablespoons Vinegar and Oil Dressing Meal #4 (same options as meal #2) Meal #5 10 oz. very lean meat (chicken breast, fish, turkey breast, lean beef – sirloin, filet, etc) 2 cups vegetables Salad with 2 tablespoons Vinegar and Oil Dressing Meal #6 Protein Shake or Pudding: 2 Scoops Ultra Size or Ultimate Muscle Protein, add enough water to make a shake or pudding the consistency you desire Or 8 egg whites + 2 whole eggs or 6 oz. beef 1-2 cup vegetables Supplements: 1 Super Pak with meal #1 4 Ultra 40 tablets and 4 Mass Aminos with each meal listed above. 3 EFA Gold capsules with meal #1 and meal #5.
Along with the basics supplements above, Eli loaded Creatine Select (four scoops daily for five days) and 16 Muscle Synergy (8 tablets twice daily) to preserve muscle as he reduced fat.
Results: Eli’s results after his first four-week phase. Weight 188 (loss of six pounds), sum of six 52.25 (a loss of 11 points). Bodyfat (lbs) 20.9 (a loss of 4.5 lbs); Bodyfat (%) 11.1%. Eli made good progress for the first phase. If he can keep up the same rate of progress he’ll be ready two or three weeks ahead of the show date.
Phase One – Female Is there a figure competitor checklist that I can check to make sure I’ve done everything right to enter a show? What you will need in order to compete successfully: a lean physique a deep tan ability to pose perfectly in each quarter turns a flattering presentation stance an individual presentation routiine ability to walk gracefully in your heels great hair and make-up have attended a contest, workshop, or viewed a video of you posing Here’s what you’ll need in your gym bag to take to the show: Your 1-piece and 2-piece suits; store each in a zip lock freezer bag. This makes each easy to take care of and find when you need i Your competitor number and small zip lock bag to keep it in as you switch suit Water and food (chicken breast, small bites of potato or rice cakes, Beverly goo – 1 scoop MP chocolate or UMP, ¼ cup honey, ¼ cup peanut butt Warm-up suit Make up kit Curling iron, hair spray Bikini Bite to glue your suite Pam unscented cooking spray to use for oil ID or driver’s license for proof of age or residen Money for emergency A camera for photos in the pump-up room and out door Safety pins and sewing kit for emergenci Jewelry for prejudging and eveni Hygiene products Back up suits (if you have older one) Bring extra sheets (towels). You’ll need them to protect your car seats and your hotel room from tan stain . Prejudging Hair and make-up perfect Bikini bite appli Pump- Very light coat of Pam Compete in 2-piece roun You will be lined up numerically back stage in your 2 piece suit. Your class will take the stage lined up in numerical order Your front stance should be positioned towards the center of the judging table You will do 4 basic right turns. Front, right side, rear, left side and final back to the front Your goal is to look polished, confidant, smile, and relaxed while you are staying tight the entire time You may be compared against other athletes throughout the competition. Do not rest for a second, even if you are not being directly compared. You are being judged the entire time you are on stage Wait and wait then repeat a-e above except you’ll be in your 1-pie Criteria for judging: body shape, muscle shape, conditioning, grooming, beauty and presentation The Finals: Prepare for the finals just as you did for the prejudging: hair, make-up, Bikini Bite, pump up, Pam If you win your class, you will go back on stage after all classes have been presented their awards and compete against the other class winners in your 2-piece for the Figure Overall Nutrition Diet
Amanda Teltow allowed herself to accumulate a little more fat off-season than she had intended. Here are her initial stats: Weight 154; Sub Total of Six 96.5; Bodyfat (lbs) 39.8; Bodyfat (%) 25.9%. Amanda knew that she had fat to lose and would not only have to be very strict on her diet, but she’d need to jump ahead two weeks on her cardio program.
Here’s Amanda’s initial nutrition and supplement plan:
1 whole egg + 3 egg whites
3 oz. very lean meat
1/3 cup oatmeal – before cooking
Meal #2 (Choose one option)
Option A: Protein Drink with two scoops Ultra Size or Ultimate Muscle Protein, one tablespoon healthy fat source (olive oil, flax oil, almond butter) or heavy cream.
Option B: 4 oz. lean beef or chicken or 1 can tuna, one small apple or orange
5 oz. lean meat (chicken or other lean protein source)
½ cup cooked brown rice or 4 oz. sweet potato
1 cup vegetables (broccoli, etc.) or 2 cups green salad with 2 tablespoons Vinegar and Oil Dressing
Two scoops Muscle Provider in 16 oz. water
6 oz. salmon or very lean meat (chicken breast, fish, turkey breast, lean beef – sirloin, filet, etc)
1 cup low carb vegetables
Salad with 1 tablespoon Vinegar and Oil Dressing
Protein Shake or Pudding: 1 Scoop
Ultra Size or Ultimate Muscle Protein, add enough water to make a shake or pudding the consistency you desire Or
6 egg whites with 1 cup of vegetables
Amanda’s basic supplement plan included a Super Pak, three Mass and three Ultra 40 with each meal, as well as 3 EFA Gold at meals one and five. But she decided that she wanted to put on muscle and lose fat more rapidly than an average client might. She added two Lean Out with each meal and eight Muscle Synergy twice daily.
Results: Amanda’s results after her first four-week phase. Weight 153 (loss of just one pound, but don’t worry there’s a reason), sum of six 80.75 (a loss of 16 points). Bodyfat (lbs) 35.2 (a loss of 4.6 lbs); Bodyfat (%) 23%. If Amanda maintains her average of a little more than a pound of fat per week, she will have to accelerate her diet and cardio to be on schedule for her show. However, the amazing thing is Amanda gained 3.6 pounds of lean mass for a Net Composition Change of 9.2 lbs (3.6 lbs muscle gained + 4.6 pounds of fat lost). With more muscle mass Amanda’s metabolism is going to pick up and future fat loss come more readily. 16 Weeks Out – Contest Training
At 16 weeks out your training becomes very important. This is a great time for you to add a little more muscle tissue. As noted above, a number of our workshop clients added muscle during the first eight weeks of their contest preparation. This was a result of three factors – improved nutrition, an emphasis on targeted supplements, and a back-to-basics training program based upon sound, fundamental training principles. Nothing fancy here, just what has always worked – a progressive program based on basic exercises.
1. Your training program must be progressive in one or more of the following areas:
Amount of resistance or weight used for a particular se Number of reps performed with a particular weigh The amount of Time in which a particular series of sets are performe
2. Some indispensable do’s and don’ts:
Keep a workout journal. It can be a spiral notebook or as fancy as you like. Keep track of every training session. Use the “star” method to track your progress. Every time you use a heavier weight than before on a set, get more reps with a particular weight, or complete a series of sets in less time give yourself a star in your journal. A 10 Star workout means you did an extra rep or used more weight on at least ten sets during your workout. Finish the whole program in record time and you get another star. We have a training diary sheet that you can download online to track your progress off our main website page: Training Diary PDF download Use proper form. You don’t get a star if you raise your butt off the bench or have your spotter lifting 50% of the weight while he says, It’s all yo Make sure each exercise is working the correct area. If you’re training back yet getting a pump in your arms – something’s wrong. Loosen your grip and focus on pulling with your back. Use the your hands are hooks philosophy. Conversely if you’re working biceps and your lower back is stiff the next day, that’s a sure sign you’re cheating way too much on your curls Use a full range of motion on every exercise to develop big, full round muscle bellies. That means squats to parallel or below not modified good mornings. Full-range Leg Presses not lock outs to see how much weight the machine holds. Bent Over Rows should be performed in the traditional manner – flat back, torso near 90 degrees, legs bent slightly, pull weight to upper abdomen – use traditional or reverse grip but DON’T make it into an inclined thrust pulling the weight to the top of your thighs
Train 2 days on, 1 day off.
Day 1: Legs
Day 2: Chest / Triceps Day 3: off Day 4: Shoulders / Biceps / Legs (feeder workout)
Day 5: Back
Day 6: off
In this program you’ll use two of the oldest and most basic progression schemes:
1. Pyramid Training: Add weight lower the reps each set. Set 1: 12 reps with a very easy warm-up weight – not all you can do for 12 reps Set 2: 10 reps still pretty easy Set 3: 8 reps – use a weight you could get for 9 – 12 here but stop at 8 Set 4: 6 reps – use a weight you could get 6 – 8 reps with but stop at 6 Set 5: 4 – 6 reps – a max set. Here’s where you can earn stars in your training journal. Once you reach 6 reps add weight to the final 3 sets (which will earn a star on each of these sets next time) and start back at 4 reps on set #5. Exercises using the Pyramid system are marked with *.
2. Double Progressive System: Use the same weight for all sets. Start at the low end of the suggested rep range. Gradually increase the repetitions, usually adding one rep each week until you reach the top number of suggested reps for each set of a particular exercise. Then add weight and start over at the lower end of the rep scheme.
Exercises below where you should use the Double Progressive System are marked **.
3. We are also going to incorporate a very advanced method that will help you bring up your weak body parts using what we call “feeder workouts”. This concept is explained in full on our bodybuildingworld.com website under the title at “
The Ole Double Whammy”. All workshop clients were instructed to read this article before attending their first session. We recommend you do the same so that you understand how to incorporate the “feeder workouts” correctly into your pre contest training routine. Choose just one area to concentrate on. If you try to do a “feeder workout” for a different weak part each session you just end up making the program ineffective. Pick one weak part and use the feeder workout for that part only for the next four weeks. Here’s how to set up you’re basic program to continue to build muscle while you lose fat: Day #1 – Legs / Calves 1. Squat* – Pyramid 5 sets x 12 / 10 / 8 / 6 / 4-6 reps 2. Leg Press** or Hack Squat** 4 x 10 – 16 reps (you may want to increase 2 reps per workout here) 3. Leg Extension** 3 x 12 – 15 reps Superset #4 and #5 4. Leg Curls** 3 sets x 10 – 12 reps 5. Lunge or Straight Leg Dead Lift** 3 sets x 10 – 12 reps Superset #6 and #7 Seated Calf Raise** 5 x 10 – 12 reps and Free Standing (no weight) Calf Raises** 5 x 25 – 50 reps Shoulder Feeder Workout Machine or cable side laterals: warm-up x 10-15 reps, One Extended Work set – 8-10 reps (close to maximum), reduce weight by 25-30% then immediately perform 6-8 reps to failure. Biceps Feeder Workout: Seated Dumbbell Curls: warm-up x 10-15 reps, One Extended Work set – 6-10 reps (close to maximum), rest for 3 deep breaths then 3-6 more reps, 3 more breaths then 1-4 reps to failure.
That ends Day #1. There are lots of opportunities to earn “stars” in your training journal. Don’t be in a big rush to use as much weight as possible in each exercise. Try to leave each workout knowing you can improve in at least one exercise the next.
The training journal is an integral part of this program. Your goal is to make slow and steady progress. Use the “star” method to track your progress. A 10 Star workout means you did an extra rep or used more weight on at least ten sets during your workout. Finish the whole program in record time and you get another star. Day #2 Chest, Triceps, Calves 1. Bench Press (pyramid)* 2. Incline DB Press (double progressive)** 3 sets x 6 – 8 reps constant weight. First session do 6 – 6 – 6 and gradually add reps and earn stars until you get to 8 – 8 – 8 then add weight and start back at 6. If you get bored adding reps, reduce rest time between sets to earn additional “stars.” 3. DB Flyes** 3 x 8 – 12 reps. 4. DB Pullovers** 3 x 8 – 12 reps 5. Close Grip Bench Press* (pyramid) 4 x 12 / 10 / 8 / 5 – 7 6 & 7 Super Set – Triceps Pushdown** and Dips** 3 x 6 – 12 reps each – constant weight no rest between exercises, rest only after both exercises have been performed. 8. Heavy Calf Raises** 4 x 8 – 12 9. Light Calf Raises** or Donkeys** 4 x 15 –20 reps Back Thickness Feeder Workout: Under-grip Cable Seated Rows Curls (three-second pause at the contracted position): warm-up x 10-15 reps, One Extended Work set – 6-10 reps (close to maximum), rest for 3 deep breaths then 3-6 more reps, 3 more breaths then 1-4 reps to failure. Back Width Feeder Workout: Shoulder-width Parallel-grip Pulldown (three-second pause at the contracted position): warm-up x 10-15 reps, One Extended Work set – 6-10 reps (close to maximum), rest for 3 deep breaths then 3-6 more reps, 3 more breaths then 1-4 reps to failure. Day #3 Off Day #4 – Shoulders / Biceps 1. Military Press* – Pyramid 4 sets x 12 / 10 / 8 / 6 – 8 reps 2. DB or Machine Laterals** 3 x 8 – 12 reps 3. DB or Cable Bent Laterals** 3 x 8 – 12 reps 4. Barbell Curl* 4 x 12 / 10 / 8 / 6 – 8 5. Incline DB Curl** 3 x 8 – 10 6. Machine Curl or Preacher Curl** 2 x 8 – 12 Quad Feeder Workout: Smith Machine Squat (or a horizontal leg press machine) warm-up x 10-15 reps, One Extended Work set – 6-10 reps (close to maximum), rest for 3 deep breaths then 3-6 more reps, 3 more breaths then 1-4 reps to failure. Calves Feeder Workout
Standing Calf Raise: warm-up x 10-15 reps, 4x25, 1x100 (no weight on the 100-rep set unless you can get the full 100 reps without resting.)
Day #5 – Back 1. Chins** – 4 sets up to 12 reps per set. (If you ever get to 12 reps on all 4 sets, start reducing rest periods or add weight.)
2. Dead Lifts – 3 sets 10 reps (add weight each set but stay at ten reps per set) Concentrate on perfect form and add weight very gradually in 5-lb. increments each week. You can do a compound Deadlift and Shrug movement instead of regular Deadlifts if you wish to stress traps a little more.
3. Bent Rows* or T-Bar Row* – 4 sets pyramid 12 / 10 / 8 / 6-8 4. Reverse Grip Front Pulldowns** or 1 Arm DB Row** 3 x 8 – 12 5. Straight Arm Pullovers** 3 x 10 – 12 (lie on a bench length wise – keep arms straight) 6. 10 minutes of abs Chest Feeder Workout
Incline Flyes: warm-up x 10-15 reps, One Extended Work set – 6-10 reps (close to maximum), rest for 3 deep breaths then 3-6 more reps, 3 more breaths then 1-4 reps to failure.
Triceps Feeder Workout
Incline Triceps Extension (with an EZ curl bar): warm-up x 10-15 reps, One Extended Work set – 6-10 reps (close to maximum), rest for 3 deep breaths then 3-6 more reps, 3 more breaths then 1-4 reps to failure.
You will follow the workout above on a 2 on 1 off schedule for the first four weeks of your 16 week pre contest prep. At 12 weeks out you’ll follow the same training programs but you’ll go to a 4 on 1 off schedule.
Everything in your 16 week program will be progressive and the results are cumulative. What you do at 16 weeks out and 12 weeks out are just important to your end result as what you do the final four weeks. Be consistent and follow the plan!
It’s never too early to practice your presentation. Posing is one of the most neglected areas of precontest preparation and the bottom line is bodybuilding competition is posing! We send our workshop clients a link to an excellent article written by Mark Tilden, that gives them an excellent primer on proper posing.
At the first workshop we spend a lot of time properly executing the front “relaxed” pose. That’s the one where the judges get their first impression of your physique and it is also the one that you will be holding whenever you are not being directly compared. Here are the points that we stress:
Set your fee Legs flexed Gut sucked ii Chest lifted Lats flared Chin level and facial muscles relaxed (everything else is tight)
There are other aspects of presentation that we cover in subsequent workshops that we categorize as presentation. These include packing your bag for competition, pumping up, trunks, tanning, oil, the mandatory poses, and your individual routine.
Now it’s up to you!
In sixteen weeks here’s what we want you to be, do and have: a lean muscular physique a deep tan ability to pose perfectly in each quarter turn ability to hit each of the mandatory pose a skillful individual presentation routine Contest Workshop Phase 2 – 8 Weeks Out Body Composition/Diet Plan Revisions Cardio Posing Review mandatories; work on a basic individual routine Training 8 Weeks Out Training Program
Two amateur Figure athletes, had great results
Flint Mid-Michigan Natural Show. I placed 1st in Tall, 1st in Masters, and 2nd overall. Jenn Paul
From Size 14 To Size 6 And My First Figure Competition Tara Darland Pro-Figure
Melissa Rayburn Now starting my 4th year of competing
What my body is capable of and how to use food and workouts to change my physique
Karina Rhode How I Earned My Natural Figure Pro Card
I discovered High Intensity Interval Training (HIIT) and never looked back.