Bodybuilding contests gives athletes extra motivation to excel of their exercises and permits them to contain a competitive element to their training. Contest judges will score you on your muscularity, or the size, shape, hardness and definition of your muscle tissue, your symmetry, which refers back to the structural harmony and proportion of your physique, and your presentation, that’s how well you’re able to pose, assignment and carry your self on stage. To prepare your body to compete in an newbie contest, you need to have the self-discipline to persist with your cardio and weight training exercises and to follow a strict diet. Building remarkable muscle mass and decreasing your body fat to be competitive in a bodybuilding contest requires a major period of time. When looking for a contest, give your self 12 to 18 weeks to coach and prepare your body for the competition.
Find a contest that’s appropriate for your weight class. The women’s division has contests for light-weight athletes who are under 114 pounds, middleweight athletes weighing 115 to 125 pounds, and heavyweight athletes for those over 125 pounds. The men’s department features a bantamweight competitors for males up to 142 pounds, a lightweight contest for men 143 to 156 pounds, a middleweight contest for males 157 to 176 pounds, a light-weight heavyweight contest for those who are 177 to 198 pounds, and a heavyweight contest for men over 198 pounds. Once you choose a competition, learn about expectations and strategies by attending and watching other competitions. A bodybuilding contest consists of two phases, adding the prejudging and the night show. The prejudging phase, that’s separated into the symmetry, obligatory poses, comparisons and individual posing pursuits rounds, occurs first and is used as a practice session for the night show.
There’s not much of an audience, so judges are capable of truly evaluate each competitor. You do an analogous set of poses during the evening show, which happens in the night and often features a larger audience. Competitive bodybuilders will often train five to six days per week. This lets them focus on real muscle groups during each exercise. For example, that you could target your chest and shoulders on Mondays and Thursdays, your back and arms on Tuesdays and Fridays, and your core, hips and legs on Wednesdays and Saturdays.
Complete three to six sets of each exercise, with sets along with seven to 12 reps, which is a coaching volume designed to elicit muscle gain. With a month to go until your competitors, include three to four weekly cardio exercises of 30 to 60 minutes each to let you burn more energy and lower your body fat percentage. Lowering your body fat percent allows your muscle mass to appear more defined. Male contestants typically shoot for a 5 % body fat percentage, while female contestants try to get their body fat to under 10 %. Still, while bodybuilders hope to not put on body fat, they still must deliver their body with enough energy and protein to fuel the muscle building process.
Monitor your calorie intake and ensure you’re getting about 15 calories for each pound that you just weigh. Take in about 2 to 2. 5 grams of carbohydrates, which are tagged as your body’s basic energy source and are represented by foods like brown rice, fruit and greens, for each pound that you simply weigh. Consume about 1. 2 grams of protein, that are a must-have for muscle constructing and come with foods like lean protein and low fat dairy products, for each pound that you just weigh.
Refrain from high fat foods and empty calorie drinks like alcohol and soda. With about eight weeks to go, shave all of your body hair so that you can examine your muscle advancement and examine your physique. From there on out, keep your hair short up until the competitors by re shaving per week. Order your posing trunks, which characteristic a distinct design than swim suits, in order that you’re in a position to follow your poses and feel relaxed in them. Once you’re six weeks out from the contest, agenda three suntan center periods per week.
This will give you enough time to build a formal base tan. Then, on the morning of the day before your show, apply a self tanning product to present your skin a dark tan color.