Bodybuilding is not just about building muscles; it's about sculpting the human form into a living work of art. If you're considering competing, it's crucial to understand the various phases and requirements involved. Here's a detailed breakdown to help you prepare for a bodybuilding competition.
1. Bulking Phase:
The primary objective during this phase is to build as much muscle mass as possible.
Training:
- Weight Training: Opt for compound movements like squats, bench press, deadlifts, and rows. Aim for 4-6 reps for 3-5 sets, with 2-3 minutes rest in between.
- Cardio: Limit it to prevent excessive calorie burning. However, light cardio can help with recovery and maintaining cardiovascular health.
Nutrition:
- Caloric Surplus: Consume more calories than you burn to provide the body with the necessary energy to build muscle.
- Macronutrient Ratio: A common ratio is 40% carbs, 30% proteins, and 30% fats. However, individual needs may vary.
- Supplements: Consider taking creatine, whey protein, and BCAAs to aid muscle growth.
2. Cutting Phase:
This phase involves shedding off the excess fat while retaining muscle.
Training:
- Weight Training: Incorporate a mix of compound and isolation exercises. Use moderate weights for 8-15 reps and 3-4 sets.
- Cardio: Increase cardio sessions, preferably High-Intensity Interval Training (HIIT), to burn fat efficiently.
Nutrition:
- Caloric Deficit: Consume fewer calories than you burn.
- Macronutrient Ratio: Increase protein intake to prevent muscle loss. A possible ratio is 40% protein, 30% carbs, and 30% fats.
- Supplements: Fat burners, whey protein, BCAAs, and glutamine can be beneficial.
3. A Week Before the Competition:
-
Water Manipulation: Start by drinking lots of water early in the week and then tapering off as the competition approaches. This can make the skin appear thinner, revealing muscle definition.
-
Carb Loading: Begin carb depletion and then carb load closer to the event. This helps muscles look full and defined.
-
Avoid Salt: Reducing sodium can help minimise water retention, giving a dryer, more defined look.
-
Rest: Allow your muscles to recover. Overtraining at this point can be detrimental.
4. Day of the Competition:
-
Meal Timing: Have a moderate-carb, low-fat, moderate-protein meal about 3-4 hours before taking the stage.
-
Pump Up: Do light weights to get blood into the muscles, making them look fuller.
-
Stay Relaxed: Keep your stress levels down. Stress can trigger cortisol, which can affect your physique.
5. What Judges Look For:
-
Symmetry: The proportionate development of the body. For example, your left and right sides should mirror each other, and upper and lower body development should be balanced.
-
Muscle Hardness: Judges look for a firm appearance, not a soft or watery look. This is a result of low body fat and muscle maturity.
-
Posing Routine: Your ability to showcase your physique through poses is crucial. Each pose should highlight your strengths and hide your weaknesses.
-
Attitude: Confidence is key. Walk, pose, and transition with conviction. Your attitude can make or break your presentation.
6. Supplements to take
For bulking you can take Norateen Heavyweight II, Norateen Extreme, Norateen Gold, Nuclear Creatine and Norateen X. You can take some or all of them together but Norateen X has to be taken by itself.
For cutting, you can take Fat Stripper Intense, Six Pack Pill Extreme, Fat Stripper Extreme and Six Pack Pill Intense.
For bulking AND cutting, you can take Norateen Black and Sculpt CLA.
A few days leading up to the competition you can take Deflate.
On the day of the competition you can take Vasculator and Vasculator Extreme to look much more pumped. You can also take Deflate to get rid of water retention.
Training for a bodybuilding competition is a challenging yet rewarding journey. It requires dedication, discipline, and an unwavering commitment to excellence. With the right strategy, support, and mindset, you can present a physique that truly stands out on stage. Remember, it's not just about the destination but the journey that shapes you. Best of luck!
