Introduction to Bodybuilding. Warming up

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1 Introduction to Bodybuilding. Welcome to Bodybuilding! I hope you find the sport and hobby as fascinating as me. Over all the years I ve trained and competed, I ve learned that no matter what level you re at, there is always room to improve. Even when age is working against you and you re not as strong or big as you used to be, you can still make progress in some way. Perhaps your posing can become sharper, or you focus on a bodypart part that has always been lagging, and to your surprise you make a little progress. There is nothing quite like having visible results from all hard work and discipline. And this is a wonderful trait that can carry over into all aspects of life. Whether or not you currently compete, are considering competing someday, or perhaps just simply like to train hard and eat right, bodybuilding is one the best sports, hobbies, and lifestyles you can choose. A proper bodybuilding lifestyle is one of health and vitality. Just imagine a life filled with nutrient dense foods, paired up with different forms of exercise (weight training and cardio), where sleep is not neglected, certain unhealthy foods are avoided for the most part, and your health and wellness is a central part of your life it's a winning combination! However, like all things, we have to know bodybuilding s place in our life. Bodybuilding shouldn t be the MOST important component of our life. If bodybuilding breaches its boundaries (drug abuse, extreme tactics for water loss, fights arising amongst family and friends, etc.), then it s been taken to an unhealthy level. People will debate where to draw this line, but you ll have to make this decision for yourself. Bodybuilding can become a very selfish sport, so please make sure your priorities are set in place before you journey down this road. Bodybuilding is the most challenging sport there is, because it goes on all day, every day. This requires solid discipline paired up with motivation. Bodybuilding is also a sport where science and art collide. The science is in the gym and the kitchen, while the posing and presenting the physique is the art. Warming up Warming up is much too often neglected or even dismissed. This is a critical error. Warming up prevents injury (less injuries means more gym-time to reach your goals). But warming up also allows the muscle to recruit more muscle fibers during the sets. More muscle fibers contracting means more strength and reps accomplished. This leads to greater results. Take your time to warm up properly. Start with a general warm up, moving into dynamic stretches, followed by progressive warm up sets. Use as many sets as needed to get ready for your working sets. It is always better to warm up too much (therefore taking away from the working sets), then not warming up enough and running the risk of injury.

2 Weight Training Definitions of muscle adaptations via resistance training Muscular Endurance - The ability of the muscle to perform repetitive contractions over a prolonged period of time. Muscle Strength - The ability of the muscle to generate the maximum amount of force, usually in the form of one repetition. Muscle Hypertrophy Increase in muscle cell/fiber size (girth) Muscle Hyperplasia Increase in muscle cell/fiber number some studies have shown this to take place in animals, but human studies are not promising...otherwise anyone could just keep getting bigger and bigger. However, fat cells can increase in number when current fat cells become full. Watch that diet! Rep ranges & Rest Intervals Goal Repetitions Rest Intervals Strength min. Hypertrophy min. Endurance 15+ < 1 min. This is a very general chart. Goals can be somewhat blended within different rep rages. For example: One can still gain strength in a hypertrophy range, and one can still gain size (hypertrophy) in the lower end of endurance training, and so on. No matter what range you are working in or the goal you have mind in, intensity is the key to success! You must put forth tremendous effort to force your body to change and adapt. Training Routines: The training plan outlines below are to help when designing your own program. These are just a few examples, as there are many other options as well. With the examples below, other body parts like traps, forearms, and abs can fall on certain days that work well for you. For example traps (trapezius) fit well with back or shoulders; and forearms go well with back day, or arms. Also, assuming you have training experience, I m going to assume you understand proper exercise order. In other words, you are familiar with the concept of big before small...that large muscle groups and multi-joint movements should usually come before smaller muscles and movements. For example, you would NOT want to train biceps before back, or triceps before chest. The only exception to this rule is when using the principle of muscle priority. This is where you purposefully train a smaller, weaker/less developed muscle group (like training arms before chest), knowing full well that the smaller muscle just trained will negatively impact the larger

3 muscle group that s up next. But you accept this outcome because the larger muscle group in this example is perhaps a strong, well developed muscle, and your goal is to bring up the lagging bodypart. However, I think with proper planning, this can be avoided all together for the most part. Workout Routine Examples: Sample 3 Day Routines: Monday/Wednesday/Friday Full Body Monday/Wednesday/Friday upper/lower/upper and the next week it switches to: lower/upper/lower Monday: Chest and Back; Wednesday: Legs; Friday: Shoulders and arms Sample 4 Day routines (five different options are listed below): Monday: Upper body Tuesday: Lower body Thursday: Upper body Friday: Lower body Monday: Legs & abs Tuesday: Shoulders, Traps, Triceps Thursday: Back, Biceps, Forearms Saturday: Chest & Calves Monday: Chest & Biceps Tuesday: Legs Thursday: Back & Calves Friday: Shoulders & Triceps Monday: Chest & Back Wednesday: Quads* & Calves Thursday: Shoulders & Triceps Saturday: Hamstrings & Biceps * The Quads cannot be fully isolated from the hamstrings in most leg exercises. So instead, think quad-dominant, and do your hamstring specific (RDL s and leg curls) on a different day (Saturday in the example above) Tuesday: Push (chest, shoulders, triceps) Wednesday: Legs Friday: Pull (back, traps, biceps, forearms) Sunday: Full Body

4 5 Day routines: Monday: Back Tuesday: Chest Thursday: Legs Friday: Shoulders & Calves Saturday: Bicep & Triceps Monday: Quads & Calves Tuesday: Chest & Biceps Thursday: Back & Triceps Friday: Hamstrings & Calves Saturday: Shoulders These are only suggestions. Most of the 4-day routines (and all of the 5) are not intended for beginners. They require more experience - meaning your body has over time learned to handle higher volume (high number of sets and reps per body part) per workout session. And this is coupled with eating right and getting enough sleep. There are also some really great rotating routines, which we ll discuss in class. Frequency vs Volume Traditional bodybuilding is based around high volume (total sets and reps per body part), with lots of intensity (effort), coupled with low frequency (training each body part only one time a week). However, plenty of research shows higher frequency (more often) with much less volume has a great effect on hypertrophy (muscle growth). You will want to experiment with both styles and see what works for you. One trick is to add a feeder exercise for a particular body part later in the week. For example, let s say you trained your back on Monday. Now it is Thursday, and you are going to focus on shoulders. After training shoulders, you add one back exercise, (only completing 3-4 sets and avoiding muscle failure), with the idea of feeding the muscle some blood (hormones, nutrients, etc.) and providing the muscle with a little stimulation. This off-sets the fact that your back probably didn t need 6 full days of rest until the following Monday workout. Number of sets... How many sets per muscle group you do is based on your frequency, goals, experience, and genetics. If you re training a larger muscle group (back, legs, chest) twice a week for example, you might only complete 6-10 working sets per session, since you will be training those same muscle groups a 3-4 days later. Volume can be higher (14-20 working sets perhaps), if you're only training that large body part once a week. Smaller muscles (deltoids, biceps, triceps, etc.) will require much less volume because they have less fibers to stimulate, and are also involved during most large muscle group

5 movements. Therefore, they don t require as much stimulation. Try 4-8 working sets if training twice week; and 8-12 sets if only once a week. Again, these are only suggestions. You will need to experiment with this. And remember, most likely you (hopefully) aren t taking drugs and probably have average genetics at best (sorry). So, don t overdo it! Train smart. Higher intensity training principles High Intensity training principles are training strategies designed to increase the level of effort (the intensity in the general sense of the word) during your workouts. This in turn can have positive effects. However, as powerful as these techniques can be, they are often over used by bodybuilders seeking greater results. Used too much or too often (especially for the beginner or intermediate), will most likely lead to over-training. High intensity techniques force the muscle to work beyond its current capacity, which in turn leads to adaptation, which then leads to results. The list below is a small sampling of options, as there are many more to choose from. Feel free to ask me for more if you are already familiar with these. Supersets: Definition: Working opposing muscle groups in a back-to-back fashion, taking as little rest as possible between sets. (Usually a rest interval takes place after one round of a pair: set, set, rest, repeat.) Example: Completing an exercise for your biceps and then immediately doing an exercise for your triceps. Chest and back, or quads and hamstrings, are other opposite muscle group examples that can be paired up. Supersets are good if you re short on time; they pump a lot of blood in/around the muscles trained; and while one muscle is being trained, the other is resting and being somewhat stretched. Note - The individual can either go back and forth with little to no rest, or complete one round, rest, and then repeat. Combining opposite muscle groups is considered a true superset, but one could technically superset anything (ex. chest and calves), as long as it doesn t violate an exercise order rule For example: supersetting a bicep curl and a lat pull down is not effective, because the tired biceps would then limit the back exercise (the lat pull down). Compound Sets: Definition: Alternating two different exercises for the same muscle group, resting between sets as little as possible. Example: A set of dumbbell shoulder presses, followed by a set of dumbbell lateral raises. Another example would be hack squats followed by leg extensions. This achieves greater muscle stimulation and creates a bigger muscle pump. The pump refers to the accumulation of blood in the muscles, which makes them temporarily larger and tight

6 feeling. This blood flow is beneficial because it brings nutrients, oxygen, and hormones to the working muscles which in turn can help them grow. Tri-sets: Definition: Doing three exercises in a row for the same muscle group (in most cases), with as little rest as possible between sets. Example: A lat pull down, db bent over raise, and a cable pull over all for your back. Similar benefits to a compound set but greater intensity. Should only be used sparingly. Giant Sets: Definition: Doing 4-6 exercises in a row for the same muscle group with as little rest as possible between sets, followed by 2-3 min rest before starting another round. Example: Leg press, db RDL s, db lunges, leg extension, leg curl. Giant sets are very challenging, and not to be used to often. Rest/Pause: Definition: Once you ve reached muscle failure, instead of taking your normal rest interval, rest only seconds, and start the same set again, aiming for a few more reps to failure. Example: Completing 8 reps on db shoulder presses, rest 15 seconds, and complete another 2-3 reps, etc. 4x s: Definition: Select a weight that only allows roughly 15 reps. Do 4 sets of 10 reps, resting only 40 seconds between sets. If you actually complete all 10 reps on all 4 sets, then you need heavier weight next time you use the same protocol. Drop sets: Definition: Taking a set to positive failure (failing to complete another rep with good form), and then immediately decreasing the weight and doing another set without stopping to rest. Example: You can only achieve 8 reps on the bench press, the immediately decrease the weight by about 30%, and go for another 6-8 reps without stopping. If you can easily do another 8-10 reps, you reduced the weight too much. Note: - Doing too much of any high intensity principles at once or during your training week, can lead to neural-fatigue. If your nervous system is tired or suppressed, then it will not matter if the next body part trained is fresh. If the nervous system is down, nothing works optimally. We will discuss this in class... Cardio: Cardiovascular exercise (also called aerobic exercise), is usually used in the bodybuilding world for fat loss. It can (and should be) also done during the off-season, where weight gain/muscle growth is the goal. In other words, cardio should still be done when wanting to gain size. Sure, too much cardio will limit gains (doing hours a day), but 3-4 sessions a week of minutes

7 will actually help you reach your mass-gaining goals. This is because cardio keeps your heart and lungs strong, which in-turn allows you to work harder and longer with weights. Cardio also helps ensure that the gains you're getting are more on the lean side with less fat accumulation. And lastly, cardio keeps the metabolism and appetite up, which helps you process all the food you need to eat, and have the appetite to do so. For fat loss, the best times to do cardio is on an empty stomach, first thing in the morning. Be sure to consume lots of water prior, and perhaps caffeine to give you a boost, and possibly a little protein consumed to prevent muscle loss - which is only a concern if you are already very lean to begin with. (The protein intake may help prevent losing any muscle tissue that might be burned up for fuel during the cardio session - assuming you re training hard and long enough.) If, however, you have a good amount of bodyfat to lose and you re doing less than an hour of cardio, the protein is most likely not needed). The reason empty stomach cardio (also called fasted cardio) works so well is because if glycogen levels (stored carbs) are low, which they are after sleeping, your body will have to tap into its fat reserves for energy sooner. However, if you are training for performance (an upcoming race for example) then you should be consuming carbs before your cardio session for energy and cardio-performance purposes. The second-best time to do cardio from a fat loss standpoint, is immediately AFTER weight training. For three good reasons: Weight training requires much greater mental focus and a fresh nervous system to properly execute a complex movement. Whereas during cardio you can more easily have your mind on other things. (Although you should be focused during the aerobic session for maximum results). If cardio is done before weight training, you will be burning up some glycogen (stored carbohydrates). And since the body can pretty much only use glycogen for fuel during weight training, doing cardio first could rob you of carbohydrates needed to power you through your weight training session. This could lead to a very inefficient weight training workout. If you do your weights first, and burn up much of your glycogen stores, you ll have less carbs available to fuel the cardio that s coming next, and therefore have to burn more stored fat! HIIT cardio versus Steady State cardio. Both are valuable, and a combination of both styles should be used. HIIT (high intensity interval training) is designed to be short and aggressive - alternating shorts bursts of great effort with bouts of recovery (less effort). It is usually recommended to start with a 1:3 ratio of work-torest, and then eventually working up to a 1:2 ratio. HIIT cardio can be taxing on the legs and nervous system. Therefore, 2-3 sessions a week MAX is recommended.

8 Steady state cardio, is where you work up to a certain speed/pace and keep it there. This style of cardio usually consists of longer sessions (30-60min), and are relatively easier than interval training. However, the key to being successful with any type of cardio is EFFORT. Both styles need to be challenging in their own way. You should be sweating hard and breathing hard during your cardio. We will discuss this more in class. Note: - If you re planning on doing both cardio and weight training during the same session, be sure to ALWAYS lift weights first. The proper order or the workout would be: warm up thoroughly, lift weights, do cardio, and then finish with a cool down/static stretch. Bodybuilding Nutrition For the sake of this class, I m going to assume you already understand and know a little about Carbohydrates, Proteins, and Fats...what they are, where they come from, what they re for, etc. Class will include a brief review, but please take it upon yourself to learn the basics if you don t know already. Macronutrient Ratios There are many different ratios between carbs/proteins/fats that can be used to reach your goals. The example below is a possible suggestion for a bodybuilder with a decent metabolism looking to build muscle, while keeping bodyfat levels in check. He or she could try a 50/30/20 spilt...meaning 50% of calories from carbs; 30% from protein; and 20% from fat. For an easy sample, the chart below uses 2000 calories a day. Although this would most likely be much too low for our bodybuilder example above. If using a 50/30/20 ratios, the breakdown would look roughly like this: Macronutrients Ratios Grams of food Total calories from each Carbohydrates 50% 250 grams 1000 (4 calories per gram: 4x250) Protein 30% 150 grams 600 (4 calories per gram: 4x150) Fat 20% 45 grams 400 (9 calories per gram: 4x45) 100% 2000 calories Other examples of macronutrient ratios for bodybuilding might look like this: 40/40/20 is a decent plan for fat loss. However, some individuals may need less carbs. So perhaps 30/40/30...or 20/45/35...and so on. For maintenance mode, you will need to watch the carbs and fats closely. You could start with 40/35/25 to see how you respond, and then adjust from there.

9 If fat loss is the goal, I suggest trying to see just how high you can keep the carbs while still being able to drop bodyfat, as this will ensure preventing muscle loss, via allowing training intensity and volume to stay high(er). For fat loss, there are many different approaches. I feel fat loss is much easier if you ve kept your diet clean while gaining, and have kept your bodyfat levels in check. For fat loss to occur, you will most likely need to either burn more calories (usually with more cardio), adjust your macronutrient ratio (usually carbs and fats), reduce your cheat meal frequency, reduce the number of calories consumed, or a combination of any or all of these examples. Carb Cycling Carbohydrate cycling is a powerful tool for fat loss, and works well for many individuals. The keys to carb cycling are figuring out how low the low-carb days need to be; how much to eat on the high days; how many days in a row should be low; the length of the re-feed period (1 day, ½ a day, 1 meal, etc.), and so on. This will certainly require some hard work, patience, and consistency to determine what rotation and amounts work for you. Carb Cycling works for most because during the low days, fatty acids can be used for fuel (in our case, hopefully stored fat). But when carbs (and/or calories) are too low for too long, fat burning can be reduced, metabolism slows down, and muscle loss can take place. The refeed/high day period in turn boosts the metabolism, brings glycogen levels back up (to keep training intensity high), and re-elevates certain fat burning hormones (Leptin in this case) back up to their normal levels. I usually never like to give general suggestions for starting points, as everyone is an individual, and therefore needs a personalized plan. But here is something you could start with: 3 days in a row are low(er), followed by 1 day of higher carbs. Low days: Carbs grams per pound of body weight; Protein grams of protein/1lb of BW; Fat g/1lb of BW So 180lb bodybuilder would eat grams of carbs, grams of protein, and grams of fat, equaling about calories. (Note each low carb day must be very close to others in amount...in other words, you don t eat somewhere within the range. You stick with the numbers selected and perhaps adjust somewhat (within the range) after a few weeks or so.) High days: Carbs grams per pound of body weight; Protein grams of protein/1lb of BW; Fat g/1lb of BW So 180lb bodybuilder on the upper end of the range listed above would eat 450 grams of carbs, 225 grams of protein, and 54 grams of fat, equaling about 3200 calories. (If individual is overweight or obese, then the grams of carbs listed above would be per pound of lean mass, not bodyweight). (This could also be used for protein gram calculation.)

10 Weight Gain/ Bulking Many bodybuilders will enter a season of wanting to put on size, or muscle mass. Unfortunately, way too many bodybuilders go about this the wrong way. They often do what s called a dirty bulk (eating anything and everything) while stopping cardio all together. Sure, they will get stronger and build some muscle, but end up putting on way too much bodyfat. This not only effects one s health in a negative way, but also makes fat loss a much longer and more difficult process. I recommend staying within pounds of your contest weight, while slowly increasing your on-stage weight as you develop over the years. I recommend doing a clean bulk along with keeping cardio moderate (see cardio info). This will ensure most of the weight gained is lean mass and helps keep bodyfat in check. Plus, your body stays healthier, and it s much easier to get lean when needed. To gain size you need to eat a lot of clean, nutrient-dense whole foods. Try to gain pound a week per 100lbs of body weight. For example, a 200lb bodybuilder could add 1-2 pounds a week. Much more than this will most likely be too much bodyfat. Be sure to have your body fat tested often to make sure you are putting on more lean mass than fat mass. To maximize muscle size, you will have to put on some bodyfat, but keep it under control! Cheat Meals Cheat meals, (sometimes referred to as treat meals, or free meals ) certainly have their place in bodybuilding. When used appropriately, they can be very useful. Some benefits included: peace or mind, no cooking/clean up, possible social enjoyment, participation of specific holidays and celebrations, motivation to stay clean and stick to your plan until the next cheat meal, motivation to get right back on your plan, and a metabolic boost. When wanting to gain size (or in maintenance mode), I suggest having only a cheat meal once a week or less. How often and how much (carbs/fat) will depend on your current fat levels and body type/metabolism. During a fat loss phase, cheat meals can also be used sparingly as a metabolic boost and motivation. Tip: try to have your cheat-meal right after a hard training session, preferably a big body part like legs or back. When dieting for a show, I think all cheat meals should disappear. This way you won t look back after a contest and wish you hadn t, or wondered if the cheat meal hurt or helped, etc. I do believe in re-feed periods during contest dieting, but ideally from clean foods (more clean carbs, usually). Water Depending on body size, climate, how hard you train, and how much you sweat (some sweat more than others), water is EXTREMLY important. Aim for 1-2 gallons a day. ( oz a day). Don t force it though listen to your body. If it s a rest day (no cardio/no lifting), then you might only need ounces. (Compared to a day where cardio was done in the

11 morning and lifting in the evening, all while living in Mexico. This is where 2 gallons might be needed). The average person loses 32oz during one hour of exercise in moderate climates. (This can double in warmer climates.) So be sure to drink plenty before, during, and after exercise! If you lose 2% bodyweight, you are now considered dehydrated. When dehydrated, your strength can drop by 15-20%, and aerobic capacity can drop by 40-45%! This equals pathetic workouts. And don t wait until you are thirsty, as thirst is late. By the time you are thirsty, you have already been slightly dehydrated! So, drink up! Pre/Post Workout Nutrition (for weight training only) It is very important to time you pre/post workout nutrition. Being sure you are well fueled prior to a weight training workout is critical for success. Eating some clean carbohydrates and lean protein 2-3 hours prior are very helpful. Eating again 20-30min prior is also wise. Quick digesting/simple carbs and whey protein or BCAAs (see below) will give you some extra fuel, while already assisting in the recovery process. (How much food/calories prior will depend on goals, body size, genetics, and body parts to be trained). Immediately after training, quick digesting carbs and protein should be consumed. (Shakes work well using whey protein and dextrose and/or maltodextrin for carbs). This shake/meal doesn t have to only come after the workout, however. Sometimes consuming during the workout is even better...this all depends on when your last whole-food meal was consumed. After this post-workout nutrition is consumed, it would be wise to eat another whole-food meal (chicken, sweet potatoes, green beans, etc.), roughly min after the workout. It is also wise to avoid too much fat and fiber in both pre and post workout nutrition, as these nutrients will slow down digestion. Usually, you want high fiber and slow digesting carbohydrates in your meals. But pre/post nutrition is the only time you should consume simple sugars, and avoid high fiber. Simple sugars store as bodyfat very easily if consumed at the wrong time or in the wrong amounts. Fat also slows down digestion, and therefore should be consumed at later times during the day. Supplements: Protein Powders - Whey Protein (a milk protein), digests very quickly providing a quick uptake of amino acids. Whey is best used before/during/post workout, and first thing in the morning. Casein Protein (a milk protein) digests slowly, providing a pro-longed release of amino acids. Best used between meals or before bed. Egg, beef, and vegan protein powders, etc., can also be used. Be sure to have the majority of protein you eat (at least 75%) come from whole food sources (chicken, fish, pork, beef, eggs, shellfish, dairy, etc.), and the remaining 25% can be supplemental.

12 Creatine - Creatine is a naturally occurring compound made from the amino acids glycine, arginine, and methionine. Creatine supplementation increases stored levels of creatine phosphate in the muscles, providing the ability to make more ATP (adenosine tri-phosphate), which in turn allows you to produce more cellular energy to work harder and longer. This then, could lead to more muscle development and so on. It is recommend to load creatine (take roughly grams a day in 5g dosages), and then 5-10 grams a day after that. Always take with food. BCAA s - These are the 3 branched chain amino acids: leucine, valine, and isoleucine. Because they are in free form (already broken down/apart), they are rapidly absorbed. They provide the building blocks for protein synthesis (muscle repair/growth). Can also be used for fuel in the body if necessary. Best taken with food (carbs) for maximum absorption. Can be taken any time of day and before/during/after workout. MCT oil - a rapidly used source of energy. It is a medium chain triglyceride - which is technically a saturated fat, but is actually used in the body much more like a carbohydrate. Can be used to add clean calories to your diet when wanting to add more calories for growth. MCT oil can also be used when carbs/calories are low(er) for fat loss, (replacing starch calories), therefore keeping energy and calories up. This allows fat burning to take place but helps prevent muscle loss. Can be used any time of day with food. Can be used for cooking, too. But MCT oil is not a healthy fat (like omega 3 fatty acids), and therefore cannot replace those nutrients. Amount needed will vary depending on goals, body size, and caloric needs, and so on. Beta Alanine - Beta-alanine is a non-essential amino acid that is produced naturally in the body. Beta-alanine aids in the production of carnosine. Carnosine is a compound that plays a role in muscle endurance during high-intensity exercise. This may lead to obtaining a few more reps per set, as muscle fatigue may be delayed some. This is a non-time sensitive supplement, meaning you don t have to take it pre/post workout. Some recommend taking 2-5 grams a day, spread out during the day. Larger bodies may need more. NO boosters - Nitric oxide is a molecule that plays many important roles in human health. Many supplements claim to increase nitric oxide in the body and provide impressive benefits for health and performance. They usually contain ingredients like nitrates or the amino acids L- citrulline and L-arginine. Nitric oxide supplements don't actually provide nitric oxide, (which is a gas), but can, in some people, increase nitric oxide. Nitric oxide, in turn, potentially increases blood flow to muscles and other organs. These supplements may assist slightly, but seem to look better on paper. Bodybuilders will often use these in hopes of getting a better pump. But the best pumps come from carbs, water, sodium, and reps high enough to promote blood flow. Pre-workout supplements - usually a mix of caffeine, BCAA s, creatine, beta alanine, betaine, carbs, B-vitamins, etc. Caffeine to focus, carbs and BCAA s for fuel, and other ingredients to assist with blood flow, etc. Making your own is easy and even more cost effective. Plus, you can get the levels of the individual ingredients you want.

13 Fat Burners - a huge assortment of products exist on the market today. I ve found most have strong claims and look good on paper, but don t do as much in the body as we would like. If diet and training are perfect, therefore allowing the body to use fat for fuel, then at this point a fat burner might assist the individual slightly. Yohimbine HCL and caffeine have been shown to be helpful. But all the other stuff like raspberry ketones, green coffee beans, green tea extract, etc., don t seem to help as much. There are some nutrients like carnitine that may assist with shuttling fatty acids to the muscles for fuel, but again, diet and training are the keys. And yes, there are some hard-core drugs that help with fat burning, but have SERIOUS side effects. Vitamins/Minerals - a proper bodybuilding diet should provide enough vitamin and minerals, but taking extra as insurance is not a bad idea. A good quality multi-vitamin, and/or individual vitamins (B, C, D, E, especially) can be helpful during times of hard training; or lack of sunlight (vit. D); or at times when the immune system is down (C and E); or if carbohydrates are low (vit. B s might be lacking); and so on. Fish Oil Omega 3 fatty acids may help with inflammation/recovery. Good for joint lubrication/joint health, skin, eyes, immune system, etc. Eating oily fishes (like salmon, maceral, black cod, etc.) will provide the most. If you don t eat much seafood, then supplementing is a must. Bodybuilding Contests, Posing, and Final Preparations As the sport of bodybuilding continues to evolve, there are now many different levels of competition and divisions, with plenty of different classes to choose from. Examples of competitions would be natural, regular, masters, amateur, and professional. Most bodybuilding contests, also called shows, have the following divisions: Men and Woman s Bodybuilding Men s Classic Physique Men s Physique Woman s Physique Woman s Figure Woman s Fitness Woman s Bikini Within these different divisions, there are different levels to choose from such as teen, novice, open, and masters. And within those you have different weight and/or height classes. Ideally, you want to choose a division that fits your body best. Yet, I would encourage you to pick the one that you enjoy the most. For example: bodybuilding has poses, where Men s Physique only has T-walks (this will be explained in class). Deciding to enter a contest really boosts your focus and intensity. Simply knowing you have a show coming up will help you get out of bed in the morning for that early morning cardio, help keep your diet in place, and provide motivation in a way that nothing else can provide. Some

14 people compete once and realize it s just not for them (yet they continue eating and training living the bodybuilding lifestyle). While others compete one time and are hooked. Preparing for a contest, and watching your body change so quickly because you re so focused and dialed in, is really quite fun. But it is never easy. I think bodybuilding is the most difficult sport there is. Posing Posing is where the science (the training and diet) meets the art of bodybuilding. Posing takes time and patience to learn, is grueling, and requires tons of practice to master. It also is a critical part of the contest preparation process. When someone who poses long, hard, and often, usually ends up on stage harder and better conditioned than if didn t pose much (assuming fat loss was taken care of). They will also be in better condition to hold their poses as long as the judges see fit: which is confident, smooth, and controlled - versus shaking and sweeting like crazy. With men and woman s bodybuilding, (along with men s classic physique and woman s physique divisions), the competitor needs to learn and master both the mandatory poses, while also creating a posing routine of their choosing to showcase their physique. Most of the judging takes place during what s often called the morning show, or prejudging. This is where all the competitors are on stage together, going through the mandatory poses called out by the head judge, while the other judges compare and score all the competitors. Then, usually a number of hours later, the night show takes place. This is where the bodybuilders do their posing routines. After the routines are completed, the competitors are placed with the top 5 staying on stage to be placed 1-5. Unfortunately, most posing routines are not counted towards the final score it's just for fun and for the crowd. However, some pro shows do count the posing routine towards the final score, and therefore their placing. The mandatory poses include: The 4 quarter turns Front double bicep Back double bicep Front lat spread Back lat spread Abdominal thigh Side chest Side tricep Most muscular (Some classes, like Men s classic physique, do not usually include the most muscular and the lat spreads.)

15 Stage Preparation: Shaving - You will want to shave everywhere your posing suit doesn t cover. Be sure to start this a month or so before the contest. This will allow your skin to get used to shaving - and with less body hair, you can see more muscle definition. This can be encouraging to see your lines (muscle separation/striations) coming in as you become leaner and leaner. Be sure to use a good moisturizer, especially the week before you get spray tanned (see below). If your skin is dry, the tanning products won t apply as well. Usually the company that is going to tan you will provide you with products designed for competition. Tanning - The darker the better. Some competitors will artificially tan for months prior to the show, and prior to being sprayed tanned. But with all the great products available today, this un-healthy former approach is not necessary. When it comes time to applying the artificial tan, I strongly recommend getting professionally sprayed by the vendor that the show provides. It is MUCH faster, and more complete. It usually costs about $100, but is well worth it. There are products that you can apply yourself, but they take many coats of application, a long time to dry, and difficult to get even. The professionals will also spray you as many times as needed, with touch-ups the morning of (as you will smear it some while sleeping the night before.). **This type of tanning cannot be achieved at a regular tanning salon! If you aren t dark enough, the bright stage lights will wash you out - your muscle definition will disappear. Glazing/posing oil - this is another thing that the promotors/stage hands will assist you with backstage. Again, using their product is usually better. DO NOT use too much. This will make you too shiny, where the stage lights will reflect off of you too much and you ll again be washed out. You want a little sheen...but not a bright shine! If your skin is slightly oily to begin with, plus the spray tan has a natual glimmer, you may not need to glaze up. Pumping up - Making sure you get a good pump backstage using the provided equipment (or even bringing your own - bands, etc.) is a critical step in looking your best. You ll need a good 20 minutes or so to get a solid pump. Take your time. If you rush it you won t be as full looking. However, too much time spent pumping up and you ll either over-pump (and lose definition), or go flat because the pump is lost due to burning up too much glycogen in the process. Lastly, don t pump your legs other than posing and perhaps some bodyweight squats, as definition gets blurred quickly in the legs when filled with blood. Peak-Week (final week) preparation: The final week leading up to the contest is often referred to as peak-week. There are a few tactics that can enhance your physique some, but nothing works if you re still carrying too much bodyfat. If you re not as lean as needed, then just continue your fat loss efforts for the final week, and accept the fact that you won t be your best this time around.

16 Unfortunately, there are a lot of goofy tricks competitors try to use. But they usually back fire and make you look worse. Or the tricks only look good on paper and don t actually work in the real world the way we d like. There is a saying I like: If you do everything right, you can look 10% better...do it wrong and you ll look 20% worse. You ve put many months into dieting and training, so why blow it the last week by doing something crazy? If you look good, keep doing what you re doing instead of something drastic. Wild changes to your diet can cause drastic changes to your body that will most likely backfire. Plus, your body is much smarter than you are. Whatever you do that is highly unusual, your body will work really hard at trying to return to homeostasis it's normal/base state. And even if you nail it and look great for a few hours, trying to time that outcome when you step on stage is nearly impossible. Especially since there are many things that can take place at a show (late start, classes taking longer than anticipated, technical difficulties, etc.) that are out of your control. However, here are some popular ideas you can experiment with to see if your body responds well. (This is why doing a few contests really close to each other when you re already in great shape will help you learn more about your body). Below is a brief introduction on a few peak-week tactics. I encourage you to research further. (Note...there isn t much scientific literature out there that has studied this, most of it is shared experiences from smart, experienced competitors. More research and studies need to take place.) Carbohydrates and water These are probably the two most important factors during the final week of a contest. You should be stage-ready about 1 week before peak-week, so you can experiment a little bit. Carbohydrates hold on to water and this is the key. For every 1 gram of carbohydrate consumed, the body will hold about 3 grams of water (some say 4 grams). The key here is to eat enough carbohydrates to fill up your muscle glycogen levels (stored carbs), which in turn will cause water to help fill out the muscles even further. The water inside the cell is referred to as intracellular fluid. The carb load period could take 2-3 days, depending on how much muscle you have, how fast your metabolism is, and how you trained that week. All these factors contribute to how full your muscles appear. However, if muscle glycogen is filled up and more carbs are still consumed (remember, water follows carbs), then you will spill-over. This means all the extra glucose that the body doesn t have room to store will be floating around outside the cell. Which in turn means you ll have water outside the cell (extracellular fluid) and instead under the skin. This will blur your muscle definition and/or make you look puffy. You want water inside the cell, not outside.

17 Water - Along with depleting carbs, many competitors will increase their water during the carb deplete time (trying to flush more out water), and then gradually reduce water consumption while carbs increase. But again, if you swing it one way drastically, hoping your body will look it s best the minute you step on stage, you may be taking a wild guess. We will go over the carb-water axis in class. Ideally, you want both levels of carbohydrates and water just right - not too high; not too low. I suggest keeping your water up to normal levels during the peak-week, and maybe only reducing it slightly the morning of the show so you don t have too much in your stomach (don t chug right before going on stage). A hydrated muscle is a full muscle. Think about how you look immediately after a great workout when you ve consumed plenty of water both before, during, and after the workout, along plenty of carbohydrates eaten before and after...body looks nice and full. Perhaps a little over-pumped, but that s an easy fix. Sodium and potassium - These two minerals also deal with fluid dynamics (water inside and outside the cell). I don t suggest a sodium load/deplete. I think timing it is just too difficult and can really mess you up. Too little sodium and you ll cramp up. Too much and you ll hold water outside the cell. A clean bodybuilding diet should be naturally high in potassium (all the potatoes and veggies) and low in sodium. I would keep your levels about the same as you normally do. Perhaps increase the salt slightly a few hours before stepping on stage, as this can help with your pump (when you pump-up backstage). Training - Some bodybuilders will train using a full body routine for 2-3 days in a row (Usually Monday-Wednesday or Tuesday-Thursday) while eating very little carbs. This is designed to deplete the muscle glycogen, with the idea that your body will super-compensate and hold even more carbs (and therefore water) during the carb up phase. Others will just do one big deplete workout; while some stick to their training routine, and just increase carbs after the particular workout session. Usually for a Saturday show, both weights and cardio would be finished by the Wednesday or Thursday prior. Once you start carbing up, training is general over, as this would just burn up more carbohydrates and defeat the purpose of the carb up phase. (Note extra posing prior to the contest (say Friday) can be used to burn up extra carbs if you consumed too much prior). What day and/or time you get to start the carb up process all depends on how well your body responds to carbs, your body size, insulin sensitivity and so on. Some people who are carb sensitive don t get to carb up much prior. Other competitors need a few high-carb days followed by a tapering day to help if they spilled over in the process. Still others need to keep carbohydrate levels steady, and some need to keep increasing consumption as the contest nears. This is where a trained eye can help assess your physique and suggest eating more carbs, less, or keeping consumption steady. Sometimes you literally have to eat, look at your physique an hour or two later, and then determine what/how much to eat next.

18 *Legs tend to look better (greater muscle separation) with more days of rest, so stop training them by Tuesday or Wednesday prior to a Saturday show may be wise. Again, trial and error. Practice, learn, take notes, experiment, take pictures, and don t be afraid to try different things. Just remember, if you re not lean enough to begin with, the peak-week tactics won t help much. Weather you decide to compete, or simply want to maximize your gains and effort in the gym, or perhaps just be your best, bodybuilding is a life-long pursuit that if taken seriously and properly, will certainly be one of the best decisions you ve ever made. Train hard, eat big, and sleep often..as there is only one life, one body, one choice.