Bodybuilding The Complete Contest Preparation Handbook

Praise for Bodybuilding......Page 2
Title Page......Page 7
Copyright......Page 8
Contents......Page 10
Foreword......Page 15
Preface......Page 17
Acknowledgments......Page 19
Photo Credits......Page 21
Introduction: Evolution of the Sport of Bodybuilding......Page 22
Early Physique Competitions......Page 23
The Early 1900s......Page 24
Pre–Golden Era......Page 25
Golden Era......Page 26
Is it possible for bodybuilding competitors to compete in another strength sport (powerlifting, for example)?......Page 27
The Late 20th Century......Page 28
New Divisions......Page 30
Drug-Tested Bodybuilding......Page 31
Misinformed Approaches to Contest Preparation......Page 32
Many competitors at my gym use methods you do not recommend yet have been successful in their competitions. Why should I follow the approaches discussed in this book rather than what the guys at my gym are doing?......Page 34
Drug Use in Bodybuilding......Page 36
If I am drug-free, can I compete in untested competitions?......Page 37
Drug-Tested Sanctions......Page 38
If I win a pro card in one sanction, can I compete in professional competitions in other sanctions?......Page 39
3. Breaking Down the Divisions and Classes......Page 42
Men’s Divisions......Page 43
Women’s Divisions......Page 50
I feel like I may be able to compete in more than one division. How do I choose the best division for me?......Page 61
Classes......Page 62
Why are there multiple classes within the same show? For example, why are there three open men’s bodybuilding classes?......Page 63
Can competitors make a living from prize money earned in professional competitions?......Page 64
Can a competitor compete in more than one class at a show?......Page 65
New Competitors......Page 67
Experienced Competitors......Page 69
Would you ever recommend competing with less time between shows?......Page 71
Readiness for Contest Prep......Page 72
Patience and Time Pay Off......Page 77
Selecting the Right Show......Page 78
Appropriate Rate of Loss......Page 79
Does my weight need to decrease to get stage-lean?......Page 80
Benefits of Longer Prep Time......Page 81
Determining Needed Prep Time......Page 84
Do I need to select a show before starting contest prep?......Page 85
Could I achieve stage-lean levels of body fat in less time than you recommend?......Page 87
Energy Balance......Page 88
Caloric Intake......Page 89
What do I do if I fall off my nutrition plan for a day?......Page 92
Macronutrients......Page 93
Are high-protein diets safe?......Page 97
Should I be concerned about sugar intake during contest prep?......Page 98
Individual Differences in Macronutrient Needs......Page 99
What is the best way to accurately measure my food?......Page 101
Vitamins and Minerals......Page 106
Can I have artificial sweeteners during contest prep?......Page 108
Protein Timing......Page 109
Carbohydrate Timing......Page 110
Refeeds......Page 112
Diet Breaks......Page 114
Monitoring Progress......Page 115
How should a woman handle weight fluctuations due to her menstrual cycle?......Page 116
Plateaus......Page 118
Increasing Energy Expenditure......Page 120
Should I do cardio fasted?......Page 121
If I am lifting weights and doing cardio in the same workout, which should I do first?......Page 123
Resistance Training......Page 126
What is the mind-muscle connection I have heard about?......Page 127
How many days a week should I be in the gym?......Page 129
Do I need to train to failure? If so, should I do it in every workout?......Page 132
Monitor the Need for Recovery......Page 134
Sample Training Programs......Page 135
8. The Art of Posing......Page 149
Bodybuilding (Men and Women)......Page 151
Classic Physique (Men)......Page 152
Women’s Physique......Page 153
Bikini (Women)......Page 154
Posing Routines and T-Walks......Page 207
Effective Practice Posing......Page 209
Should I practice the poses while wearing my posing suit?......Page 210
Should I pose in a sauna?......Page 212
Posing Music......Page 213
Posing Suit......Page 214
Hair Removal......Page 215
Do all competitions allow the same type of tan?......Page 216
Makeup and Hair......Page 217
When should I register for a show?......Page 218
10. Peak Week Explained......Page 221
Peak Week......Page 222
Prerequisites for Effective Peaking......Page 223
Terminology and Definitions......Page 224
Peak Week Objectives......Page 225
Peak Week Objective Nonstarters......Page 227
Carbohydrates......Page 228
Water......Page 231
Sodium-Potassium Balance......Page 234
Peaking Network......Page 237
Peak Week Strategies......Page 238
Learning Your Load Look and Choosing a Peaking Strategy......Page 248
Peak Week Training......Page 249
Managing Your Physique on Show Day......Page 250
The Perfect Peak?......Page 254
Focus on What You Can Control......Page 255
The Day Before the Show......Page 256
Show Day......Page 259
How ready should I be when I arrive at the venue on show day?......Page 260
Can I go out to eat after prejudging?......Page 261
After the Show......Page 262
Postshow Analysis......Page 264
Competing in Multiple Shows......Page 265
Physiology of Being Stage-Lean......Page 266
Transitioning to the Off-Season......Page 267
Does everyone need to regain body fat after a show?......Page 271
Epilogue......Page 275
References......Page 278
Index......Page 287
About the Authors......Page 296
More Praise for Bodybuilding......Page 299
Earn Continuing Education Credits/Units......Page 304