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Bodybuilding Comp Prep


Most people under estimate the length of time needed to really prepare for a bodybuilding comp. Unless you have always had it in your mind to compete from your first day at the gym, chances are you should look at a comp at least 12 months away to allow you to properly prepare and get the best result you can. Below are some general guidelines for your first show.

12 Months Out:

  • Pick your show
  • Implement your mass building off-season training & nutrition plan
  • Eat quality foods in the off-season. Eat every three hours and increase protein,
  • Do cardio two times a week for 20-30 minutes at a time
  • Keep a training journal (get a journal if you don't have one)
  • Keep an eye on your weaker body parts and make them a priority

6 Months Out:

  • Change your workout routine, start focusing more on anything that might be lacking, but do not neglect the size exercises either.
  • Up your cardio to 30 minutes 3 times a week.
  • Continue to eat quality food and 1.5-1.8 g. of protein per 500 grams of body weight per day.
  • Eat regular meals all week and "junk food" one day per week
  • Start focusing on the smaller muscle groups that you can’t see now but will show up on comp day.

18-12 Week's Out (Competition Diet STARTS!):

  • Set up competition diet
  • If possible have an experienced judge or experienced competitive bodybuilder assess your physique or someone who is close to the industry and knows what to look for.
  • Start working on your routine and doing mandatory poses, holding each mandatory pose for 10 seconds. Do this after workout.
  • Take pictures doing each mandatory pose.
  • Do cardio 5 times a week for 30 minutes at a time
  • Order posing suits (remember to order two sizes smaller then what you are now for contest day)

The sooner you start working on your mandatory poses the better. It’s suggested doing each mandatory for 10-15 seconds to start. It is critical to practice these poses over and over again to cement it into your memory. You want to go up on stage during pre-judging and look like you did this before, like a pro. This will have you prepared and it will definitely harden you up too!

Every week take pictures... this is a great monitor for your progress.

8 Weeks Out:

  • Register for competition and keep your receipts. This cannot be emphasized enough-you've put in the hard work. Don't let something as simple as forgetting to register ruin your big day.

6 Weeks Out:

  • Choose accessories, and make-up (if applicable)
  • Start tanning
  • Purchase competition items such as lunch cooler, body lotion, tanning product, nail accessories, make-up, etc.
  • Do cardio every day for 30 minutes at a time

3 Weeks Out:

  • Stay focused!
  • Stick to your diet; practice, practice, practice the poses and your routine!
  • Tan

Last Week:

  • Practice mandatory poses and go over your routine.
  • Make a competition checklist to ensure you have everything you need. For example, posing suits, tanning products, 2-copies of your music
  • Tanning

Day Of Competition:

  • Go to the venue early and check-in
  • Find out schedule of events and be ready
  • After all the work you put into this competition, go out there and have fun-you've earned it!




Getting Started to Compete

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