.gif "IP Gear")
- Joined
- Oct 20, 2005
- Messages
- 816
PRE-CONTEST TRAINING: SPECIAL ADVICE!
Do not rush getting in shape or getting ripped. Allow months of extra time as a buffer for set backs and mistakes.
Don't over do aerobics (cardio exercise such as biking or walking at a 70% pulse rate to lose fat for 30 to 40 minutes is our "definition" of fat burning cardio exercise). "Thin" types should avoid aerobics (or keep them very mild) and get ripped through diet alone. Endomorphs can do aerobics more frequently but again they must be careful not to over do it.
You can get ripped through diet alone without aerobics.
30 minutes of aerobic activity (pulse at 65 to 70% of max) will burn 2 oz of fat. Aerobics can be done twice a day (with a meal in between), morning and evening sessions (with a nap in between) are a good split,
Get in shape months before the show and work into your final condition. Be almost ripped 1 to 2 months before the show. Then during this final 8 weeks, Diet slowly taking off the last 5 lbs, to achieve the final "ripped" condition.
Some athletes do aerobics to help lose all the body fat (over a several month period) and then stop doing aerobics altogether and train only with weights for 1 or 2 months before the show. Some stop aerobics just 2 weeks out from a show.
Diet is used for this final time period to lose the last pounds of bodyfat or maintain a low dat condition. Most people stop aerobics when the dat is gone. Training only with weights-and no arobics- for several weeks or months, helps put back on the muscle the aerobics "burned off", along with the body fat.
Train as heavy as possible in the months and weeks approaching the contest. Shoot for a good peak of strength 2 or 3 weeks before the show and try to carry as much mass into the show as possible.
For some people: Training more frequently can be a serious pre-contest mistake. It can over train you, weaken you, and cause you to lose muscle. As I stated before there are several ways to approach training for a contest. I personally don't change my training. However, increasing frequency can help some people become more muscular (increased shape) or separated, some people just shrink from the over training. Figure out if you can benefit from more frequent training for about 6 to 8 weeks before a contest. Often just adding several short pumping workouts ( like doing shoulders twice in one day; one hard workout and one "quick" pumping session later in the day) added to the regular schedule can be enough to make a significant difference in how you look.
Quick (10 minutes) frequent pumping sessions can be great to fill out a bodypart. A close friend does pushups twice a week, for several weeks before his contests, and his chest blows up. Another athlete I know exercises his delts 6 times a week (light) for several weeks before his contests. Shoulders, calves and arms are very responsive to this "frequent" pumping technique.
Frequent ab training, helps chisel abdominals.
Don't train abs with weight. Blast them non stop for 10 to 20 minute's for lots of reps as often as possible. Crunches, decline leg raises, ab blasters, and so on are all fantastic.
Do stomach vacuums as often as you can. At least once a day followed by strenuous posing of the abs. 5 minutes a session is fine.
Pose every day for 10 to 30 minutes starting 8 weeks out. Do the mandatory poses and your routine. Hit your abs 100 times a day, hard! Becareful, it's easy to pull a muscle posing. But be sure to pose every day as often as you can tolerate for the weeks preceding a contest. Posing daily will make you substantially harder and you will gain greater control of your physique.
Do not rush getting in shape or getting ripped. Allow months of extra time as a buffer for set backs and mistakes.
Don't over do aerobics (cardio exercise such as biking or walking at a 70% pulse rate to lose fat for 30 to 40 minutes is our "definition" of fat burning cardio exercise). "Thin" types should avoid aerobics (or keep them very mild) and get ripped through diet alone. Endomorphs can do aerobics more frequently but again they must be careful not to over do it.
You can get ripped through diet alone without aerobics.
30 minutes of aerobic activity (pulse at 65 to 70% of max) will burn 2 oz of fat. Aerobics can be done twice a day (with a meal in between), morning and evening sessions (with a nap in between) are a good split,
Get in shape months before the show and work into your final condition. Be almost ripped 1 to 2 months before the show. Then during this final 8 weeks, Diet slowly taking off the last 5 lbs, to achieve the final "ripped" condition.
Some athletes do aerobics to help lose all the body fat (over a several month period) and then stop doing aerobics altogether and train only with weights for 1 or 2 months before the show. Some stop aerobics just 2 weeks out from a show.
Diet is used for this final time period to lose the last pounds of bodyfat or maintain a low dat condition. Most people stop aerobics when the dat is gone. Training only with weights-and no arobics- for several weeks or months, helps put back on the muscle the aerobics "burned off", along with the body fat.
Train as heavy as possible in the months and weeks approaching the contest. Shoot for a good peak of strength 2 or 3 weeks before the show and try to carry as much mass into the show as possible.
For some people: Training more frequently can be a serious pre-contest mistake. It can over train you, weaken you, and cause you to lose muscle. As I stated before there are several ways to approach training for a contest. I personally don't change my training. However, increasing frequency can help some people become more muscular (increased shape) or separated, some people just shrink from the over training. Figure out if you can benefit from more frequent training for about 6 to 8 weeks before a contest. Often just adding several short pumping workouts ( like doing shoulders twice in one day; one hard workout and one "quick" pumping session later in the day) added to the regular schedule can be enough to make a significant difference in how you look.
Quick (10 minutes) frequent pumping sessions can be great to fill out a bodypart. A close friend does pushups twice a week, for several weeks before his contests, and his chest blows up. Another athlete I know exercises his delts 6 times a week (light) for several weeks before his contests. Shoulders, calves and arms are very responsive to this "frequent" pumping technique.
Frequent ab training, helps chisel abdominals.
Don't train abs with weight. Blast them non stop for 10 to 20 minute's for lots of reps as often as possible. Crunches, decline leg raises, ab blasters, and so on are all fantastic.
Do stomach vacuums as often as you can. At least once a day followed by strenuous posing of the abs. 5 minutes a session is fine.
Pose every day for 10 to 30 minutes starting 8 weeks out. Do the mandatory poses and your routine. Hit your abs 100 times a day, hard! Becareful, it's easy to pull a muscle posing. But be sure to pose every day as often as you can tolerate for the weeks preceding a contest. Posing daily will make you substantially harder and you will gain greater control of your physique.
