Bodybuilding
The Complete Contest Preparation Handbook
by Peter J. Fitschen and Cliff Wilson
240 Pages
Bodybuilding takes the guesswork out of preparing for a contest and answers common questions such as these:
- How do I choose the competition and division that are right for me?
- What mandatory poses do I need to learn for my competition?
- What is the best workout to do during contest prep?
- What should I do if I start to spill over during peak week?
- How long is too long to maintain stage-lean levels of body fat?
The next chapters address posing, peak week, tanning, and a number of other topics that will help you bring your most polished physique to the stage. More than 60 full-color photos show body types for each division and each mandatory pose, offering a visual guide to the proper positions for each pose. You will also find information on how to handle the transition to the off-season.
With unparalleled detail, Bodybuilding is your go-to guide for bodybuilding success!
Introduction. Evolution of the Sport of Bodybuilding
Early Physique Competitions
The Early 1900s
Pre–Golden Era
Golden Era
Is it possible for bodybuilding competitors to compete in another strength sport (powerlifting, for example)?
The Late 20th Century
Chapter 1. The Art and Science of Bodybuilding
New Divisions
Drug-Tested Bodybuilding
Misinformed Approaches to Contest Preparation
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?
Chapter 2. Sorting Through the Sanctions
Drug Use in Bodybuilding
Untested Amateur Sanctions
If I am drug-free, can I compete in untested competitions?
Untested Professional Sanctions
Drug-Tested Sanctions
Are banned substances taken for diagnosed medical reasons allowed in drug-tested competitions?
If I win a pro card in one sanction, can I compete in professional competitions in other sanctions?
Chapter 3. Breaking Down the Divisions and Classes
Criteria Defined
Men’s Divisions
Women’s Divisions
Can a competitor compete in more than one division at a show?
Final Word on Division Criteria
I feel like I may be able to compete in more than one division. How do I choose the best division for me?
Classes
Why are there multiple classes within the same show? For example, why are there three open men’s bodybuilding classes?
Can competitors make a living from prize money earned in professional competitions?
Can a competitor compete in more than one class at a show?
Chapter 4. The Reality of Readiness
New Competitors
As a new competitor attending a competition for the first time, is it important for me to attend a competition in the sanction in which I plan to compete?
Experienced Competitors
Would you ever recommend competing with less time between shows?
Readiness for Contest Prep
Patience and Time Pay Off
Chapter 5. Show Selection and Timing: The Secrets of Preparation
Selecting the Right Show
What is the best time for me to start contest prep?
Appropriate Rate of Loss
Does my weight need to decrease to get stage-lean?
Benefits of Longer Prep Time
Determining Needed Prep Time
Do I need to select a show before starting contest prep?
Could I achieve stage-lean levels of body fat in less time than you recommend?
Chapter 6. Fueling Your Physique for Contest Preparation
Energy Balance
Caloric Intake
What do I do if I fall off my nutrition plan for a day?
Macronutrients
Are high-protein diets safe?
Should I be concerned about sugar intake during contest prep?
Individual Differences in Macronutrient Needs
What is the best way to accurately measure my food?
Fiber
Vitamins and Minerals
Can I have artificial sweeteners during contest prep?
Meal Frequency
Protein Timing
Carbohydrate Timing
Refeeds
Diet Breaks
Monitoring Progress
How should a woman handle weight fluctuations due to her menstrual cycle?
Plateaus
Chapter 7. Tweaking Your Physique for Contest Preparation
Increasing Energy Expenditure
Should I do cardio fasted?
If I am lifting weights and doing cardio in the same workout, which should I do first?
Resistance Training
What is the mind-muscle connection I have heard about?
How many days a week should I be in the gym?
Do I need to train to failure? If so, should I do it in every workout?
Monitor the Need for Recovery
Sample Training Programs
Chapter 8. The Art of Posing
Bodybuilding (Men and Women)
Classic Physique (Men)
Men’s Physique
Women’s Physique
Figure (Women)
Bikini (Women)
Posing Routines and T-Walks
Effective Practice Posing
Should I practice the poses in my posing suit?
Should I pose in a sauna?
Chapter 9. The Finishing Touches and Final Preparation
Practice
Music
Posing Suit
Shoes
Jewelry
Hair Removal
Tanning
Do all competitions allow the same type of tan?
Do I need to get a base tan in a tanning bed before my competition?
Makeup and Hair
Other Logistical Details
Chapter 10. Peak Week Explained
The Mysterious Peak Week
Prerequisites for Effective Peaking
Terminology and Definitions
Peak Week Objectives
Peak Week Objective Nonstarters
Carbohydrates
Water
Would you ever recommend that a competitor cut water during peak week?
Sodium-Potassium Balance
Peaking Network
Peak Week Strategies
Learning Your Load Look and Choosing a Peaking Strategy
Peak Week Training
Peak Week Cardio
Managing Your Physique on Show Day
What if I mistime my sodium, sugar, and pump up backstage, and I am too early?
The Perfect Peak?
Chapter 11. Contest Weekend: Strategizing for Success
Focus on What You Can Control
The Day Before the Show
Show Day
How ready should I be when I arrive at the venue on show day?
Can I go out to eat after prejudging?
After the Show
Chapter 12. After the Event: Recovery and Recommendations
Postshow Analysis
Competing in Multiple Shows
Physiology of Being Stage-Lean
Transitioning to the Off-Season
Does everyone need to regain body fat after a show?
Peter J. Fitschen, PhD, CSCS, is the owner of FITbody and Physique, where he works full time as a contest prep coach. His combination of education and experience are unique in the sport of bodybuilding. He has a PhD in nutritional sciences from the University of Illinois, a master’s degree in biology with a physiology concentration, and a bachelor’s degree in biochemistry from the University of Wisconsin at La Crosse. As a researcher, Fitschen has coauthored 18 peer-reviewed publications, including several directly related to bodybuilding contest preparation. He is certified as a strength and conditioning specialist (CSCS) through the National Strength and Conditioning Association. He has been competing in natural bodybuilding since 2004 and won his natural pro card in 2012.
Cliff Wilson is a professional natural bodybuilder and one of the top physique coaches in the industry, having established himself through his work with competitive bodybuilders and powerlifters. Using a combination of scientifically proven methods and experience-driven techniques, Wilson’s clients have amassed over 100 pro cards, more than 60 professional titles, and 9 world championships. His reputation as a coach has also allowed him to become a noted fitness author, with articles published in dozens of magazines and websites. Wilson is also a noted guest speaker who has given lectures around the world.
“Cliff and Peter have established themselves as among the best at precompetition coaching. Together, they have written the most comprehensive book on the topic to date. Anyone interested in physique competition would benefit from giving it a read.”
Brad Schoenfeld, PhD, CSCS,*D, CSPS,*D, NSCA-CPT,*D, FNSCA, Author of The M.A.X. Muscle Plan and Science and Development of Muscle Hypertrophy
"This book is the how-to of bodybuilding! I'm a firm believer in knowing the science behind every aspect of competition; Cliff and Pete provide just that in Bodybuilding.”
Cyd Gillon, Two-Time Ms. Figure Olympia
"While there are other books on bodybuilding and contest prep out there, this is THE book that covers every topic in complete detail and has become the new standard for the sport. I recommend Bodybuilding not only to all my clients but also to any coach or athlete who wants to take their knowledge to the next level."
John Gorman, Co-owner of Team Gorman, Elite Trainer for 1st Phorm, and Author of Metabolic Capacity and Reverse Dieting
Back (or rear) double biceps pose
After you complete the side mandatory poses, the judges will have you quarter turn toward the back of the stage. Typically, they will call out rear double biceps pose, sometimes called the back double biceps pose.
After you complete the side mandatory poses, the judges will have you quarter turn toward the back of the stage. Typically, they will call out rear double biceps pose, sometimes called the back double biceps pose. Place one foot behind you and spike your calf. Sometimes the judges specify which calf you should spike. If they do not specify which foot to place behind, then pick the one you feel most comfortable with. Place your foot behind your other foot approximately 10 to 15 inches (25-38 cm). Your knees should be turned outward slightly and bent just a little. Flex both hamstrings by digging your feet against the floor, as if you were trying to perform a leg curl. Flex and squeeze your glutes tightly. Bring your arms out to your sides and flex your biceps and the entire muscularity of your back. You should not pinch your shoulder blades together. Instead, keep them open so that your back stays wide. Lean your torso back ever so slightly toward the judges.
Preparing for the women's physique division
Ideal muscularity for the women’s divisions can be hard to determine. If women’s bodybuilding aims for maximum muscularity, then women’s physique would best be described as slightly less than that maximum.
Women's Physique
Muscularity Ideal muscularity for the women's divisions can be hard to determine. If women's bodybuilding aims for maximum muscularity, then women's physique would best be described as slightly less than that maximum. Even though the criteria for women's physique call for less muscularity than in the bodybuilding division, both authors find it rare for a drug-free female to achieve a look considered too muscular for this division. Most women have best results training for maximum muscularity.
Conditioning and Muscular Definition Although the criteria for women's physique call for being slightly less lean than in the women's bodybuilding division, in real life, most competitors who place highly in women's physique achieve maximum conditioning. The goal should be to get as lean as you can.
Symmetry The criteria for muscular symmetry in women's physique are pretty much identical to those in the bodybuilding division. The goal is to have an even balance of development among all muscle groups. For structural symmetry, it is ideal to have wide-set shoulders, a small waist, and narrower hips.
Additional Considerations Some sanctions require a rhinestoned suit and heels for this division, but some sanctions do not. Be sure to check with your sanction or promoter before the show so you know what they require. Typically, hair and makeup are considered part of the presentation portion for this division. This does not mean judges expect you to look like you are in a beauty contest, but choosing makeup and hair that is suited for you is important.
For the women's physique division, there is not a lot of difference between women's bodybuilding and women's physique. However, the posing is more feminine, and an overall physique deemed a bit more feminine will be judged more favorably here than in bodybuilding. This must be considered when deciding between the two divisions.
Should I be concerned about sugar intake during contest prep?
There is no evidence that sugar consumption affects fat loss if macronutrient requirements are met each day.
FAQ: Should I be concerned about sugar intake during contest prep?
There is no evidence that sugar consumption affects fat loss if macronutrient requirements are met each day. Diets high in fructose (the sugar found in fruit) have not been shown to affect weight loss compared to low-fructose diets. Similarly, diets high in dairy (lactose) have not been shown to inhibit fat loss.
However, foods high in added sugars are typically lower volume and higher calorie. Consuming a lot of calories from added sugar may lead to increased hunger due to a low food volume. In addition, many foods high in added sugars are micronutrient poor; therefore, we recommend consuming at least 80 to 90 percent of food from nutrient-dense foods to meet micronutrient needs.
For competitors with a low carbohydrate intake (i.e., 100-150 g per day or less), it may be advisable to limit fruit to one serving a day. This has nothing to do with fruit's effect on fat loss; however, fructose from fruit is primarily stored in the liver as glycogen, whereas glucose can be made into muscle glycogen. A diet high in fructose with a low carbohydrate intake may lead to further muscle glycogen depletion and a reduced performance in the gym. Therefore, it may be in your best interest to limit fruit intake to a certain extent if your carbohydrate intake is low.
Back (or rear) double biceps pose
After you complete the side mandatory poses, the judges will have you quarter turn toward the back of the stage. Typically, they will call out rear double biceps pose, sometimes called the back double biceps pose.
After you complete the side mandatory poses, the judges will have you quarter turn toward the back of the stage. Typically, they will call out rear double biceps pose, sometimes called the back double biceps pose. Place one foot behind you and spike your calf. Sometimes the judges specify which calf you should spike. If they do not specify which foot to place behind, then pick the one you feel most comfortable with. Place your foot behind your other foot approximately 10 to 15 inches (25-38 cm). Your knees should be turned outward slightly and bent just a little. Flex both hamstrings by digging your feet against the floor, as if you were trying to perform a leg curl. Flex and squeeze your glutes tightly. Bring your arms out to your sides and flex your biceps and the entire muscularity of your back. You should not pinch your shoulder blades together. Instead, keep them open so that your back stays wide. Lean your torso back ever so slightly toward the judges.
Preparing for the women's physique division
Ideal muscularity for the women’s divisions can be hard to determine. If women’s bodybuilding aims for maximum muscularity, then women’s physique would best be described as slightly less than that maximum.
Women's Physique
Muscularity Ideal muscularity for the women's divisions can be hard to determine. If women's bodybuilding aims for maximum muscularity, then women's physique would best be described as slightly less than that maximum. Even though the criteria for women's physique call for less muscularity than in the bodybuilding division, both authors find it rare for a drug-free female to achieve a look considered too muscular for this division. Most women have best results training for maximum muscularity.
Conditioning and Muscular Definition Although the criteria for women's physique call for being slightly less lean than in the women's bodybuilding division, in real life, most competitors who place highly in women's physique achieve maximum conditioning. The goal should be to get as lean as you can.
Symmetry The criteria for muscular symmetry in women's physique are pretty much identical to those in the bodybuilding division. The goal is to have an even balance of development among all muscle groups. For structural symmetry, it is ideal to have wide-set shoulders, a small waist, and narrower hips.
Additional Considerations Some sanctions require a rhinestoned suit and heels for this division, but some sanctions do not. Be sure to check with your sanction or promoter before the show so you know what they require. Typically, hair and makeup are considered part of the presentation portion for this division. This does not mean judges expect you to look like you are in a beauty contest, but choosing makeup and hair that is suited for you is important.
For the women's physique division, there is not a lot of difference between women's bodybuilding and women's physique. However, the posing is more feminine, and an overall physique deemed a bit more feminine will be judged more favorably here than in bodybuilding. This must be considered when deciding between the two divisions.
Should I be concerned about sugar intake during contest prep?
There is no evidence that sugar consumption affects fat loss if macronutrient requirements are met each day.
FAQ: Should I be concerned about sugar intake during contest prep?
There is no evidence that sugar consumption affects fat loss if macronutrient requirements are met each day. Diets high in fructose (the sugar found in fruit) have not been shown to affect weight loss compared to low-fructose diets. Similarly, diets high in dairy (lactose) have not been shown to inhibit fat loss.
However, foods high in added sugars are typically lower volume and higher calorie. Consuming a lot of calories from added sugar may lead to increased hunger due to a low food volume. In addition, many foods high in added sugars are micronutrient poor; therefore, we recommend consuming at least 80 to 90 percent of food from nutrient-dense foods to meet micronutrient needs.
For competitors with a low carbohydrate intake (i.e., 100-150 g per day or less), it may be advisable to limit fruit to one serving a day. This has nothing to do with fruit's effect on fat loss; however, fructose from fruit is primarily stored in the liver as glycogen, whereas glucose can be made into muscle glycogen. A diet high in fructose with a low carbohydrate intake may lead to further muscle glycogen depletion and a reduced performance in the gym. Therefore, it may be in your best interest to limit fruit intake to a certain extent if your carbohydrate intake is low.
Back (or rear) double biceps pose
After you complete the side mandatory poses, the judges will have you quarter turn toward the back of the stage. Typically, they will call out rear double biceps pose, sometimes called the back double biceps pose.
After you complete the side mandatory poses, the judges will have you quarter turn toward the back of the stage. Typically, they will call out rear double biceps pose, sometimes called the back double biceps pose. Place one foot behind you and spike your calf. Sometimes the judges specify which calf you should spike. If they do not specify which foot to place behind, then pick the one you feel most comfortable with. Place your foot behind your other foot approximately 10 to 15 inches (25-38 cm). Your knees should be turned outward slightly and bent just a little. Flex both hamstrings by digging your feet against the floor, as if you were trying to perform a leg curl. Flex and squeeze your glutes tightly. Bring your arms out to your sides and flex your biceps and the entire muscularity of your back. You should not pinch your shoulder blades together. Instead, keep them open so that your back stays wide. Lean your torso back ever so slightly toward the judges.
Preparing for the women's physique division
Ideal muscularity for the women’s divisions can be hard to determine. If women’s bodybuilding aims for maximum muscularity, then women’s physique would best be described as slightly less than that maximum.
Women's Physique
Muscularity Ideal muscularity for the women's divisions can be hard to determine. If women's bodybuilding aims for maximum muscularity, then women's physique would best be described as slightly less than that maximum. Even though the criteria for women's physique call for less muscularity than in the bodybuilding division, both authors find it rare for a drug-free female to achieve a look considered too muscular for this division. Most women have best results training for maximum muscularity.
Conditioning and Muscular Definition Although the criteria for women's physique call for being slightly less lean than in the women's bodybuilding division, in real life, most competitors who place highly in women's physique achieve maximum conditioning. The goal should be to get as lean as you can.
Symmetry The criteria for muscular symmetry in women's physique are pretty much identical to those in the bodybuilding division. The goal is to have an even balance of development among all muscle groups. For structural symmetry, it is ideal to have wide-set shoulders, a small waist, and narrower hips.
Additional Considerations Some sanctions require a rhinestoned suit and heels for this division, but some sanctions do not. Be sure to check with your sanction or promoter before the show so you know what they require. Typically, hair and makeup are considered part of the presentation portion for this division. This does not mean judges expect you to look like you are in a beauty contest, but choosing makeup and hair that is suited for you is important.
For the women's physique division, there is not a lot of difference between women's bodybuilding and women's physique. However, the posing is more feminine, and an overall physique deemed a bit more feminine will be judged more favorably here than in bodybuilding. This must be considered when deciding between the two divisions.
Should I be concerned about sugar intake during contest prep?
There is no evidence that sugar consumption affects fat loss if macronutrient requirements are met each day.
FAQ: Should I be concerned about sugar intake during contest prep?
There is no evidence that sugar consumption affects fat loss if macronutrient requirements are met each day. Diets high in fructose (the sugar found in fruit) have not been shown to affect weight loss compared to low-fructose diets. Similarly, diets high in dairy (lactose) have not been shown to inhibit fat loss.
However, foods high in added sugars are typically lower volume and higher calorie. Consuming a lot of calories from added sugar may lead to increased hunger due to a low food volume. In addition, many foods high in added sugars are micronutrient poor; therefore, we recommend consuming at least 80 to 90 percent of food from nutrient-dense foods to meet micronutrient needs.
For competitors with a low carbohydrate intake (i.e., 100-150 g per day or less), it may be advisable to limit fruit to one serving a day. This has nothing to do with fruit's effect on fat loss; however, fructose from fruit is primarily stored in the liver as glycogen, whereas glucose can be made into muscle glycogen. A diet high in fructose with a low carbohydrate intake may lead to further muscle glycogen depletion and a reduced performance in the gym. Therefore, it may be in your best interest to limit fruit intake to a certain extent if your carbohydrate intake is low.
Back (or rear) double biceps pose
After you complete the side mandatory poses, the judges will have you quarter turn toward the back of the stage. Typically, they will call out rear double biceps pose, sometimes called the back double biceps pose.
After you complete the side mandatory poses, the judges will have you quarter turn toward the back of the stage. Typically, they will call out rear double biceps pose, sometimes called the back double biceps pose. Place one foot behind you and spike your calf. Sometimes the judges specify which calf you should spike. If they do not specify which foot to place behind, then pick the one you feel most comfortable with. Place your foot behind your other foot approximately 10 to 15 inches (25-38 cm). Your knees should be turned outward slightly and bent just a little. Flex both hamstrings by digging your feet against the floor, as if you were trying to perform a leg curl. Flex and squeeze your glutes tightly. Bring your arms out to your sides and flex your biceps and the entire muscularity of your back. You should not pinch your shoulder blades together. Instead, keep them open so that your back stays wide. Lean your torso back ever so slightly toward the judges.
Preparing for the women's physique division
Ideal muscularity for the women’s divisions can be hard to determine. If women’s bodybuilding aims for maximum muscularity, then women’s physique would best be described as slightly less than that maximum.
Women's Physique
Muscularity Ideal muscularity for the women's divisions can be hard to determine. If women's bodybuilding aims for maximum muscularity, then women's physique would best be described as slightly less than that maximum. Even though the criteria for women's physique call for less muscularity than in the bodybuilding division, both authors find it rare for a drug-free female to achieve a look considered too muscular for this division. Most women have best results training for maximum muscularity.
Conditioning and Muscular Definition Although the criteria for women's physique call for being slightly less lean than in the women's bodybuilding division, in real life, most competitors who place highly in women's physique achieve maximum conditioning. The goal should be to get as lean as you can.
Symmetry The criteria for muscular symmetry in women's physique are pretty much identical to those in the bodybuilding division. The goal is to have an even balance of development among all muscle groups. For structural symmetry, it is ideal to have wide-set shoulders, a small waist, and narrower hips.
Additional Considerations Some sanctions require a rhinestoned suit and heels for this division, but some sanctions do not. Be sure to check with your sanction or promoter before the show so you know what they require. Typically, hair and makeup are considered part of the presentation portion for this division. This does not mean judges expect you to look like you are in a beauty contest, but choosing makeup and hair that is suited for you is important.
For the women's physique division, there is not a lot of difference between women's bodybuilding and women's physique. However, the posing is more feminine, and an overall physique deemed a bit more feminine will be judged more favorably here than in bodybuilding. This must be considered when deciding between the two divisions.
Should I be concerned about sugar intake during contest prep?
There is no evidence that sugar consumption affects fat loss if macronutrient requirements are met each day.
FAQ: Should I be concerned about sugar intake during contest prep?
There is no evidence that sugar consumption affects fat loss if macronutrient requirements are met each day. Diets high in fructose (the sugar found in fruit) have not been shown to affect weight loss compared to low-fructose diets. Similarly, diets high in dairy (lactose) have not been shown to inhibit fat loss.
However, foods high in added sugars are typically lower volume and higher calorie. Consuming a lot of calories from added sugar may lead to increased hunger due to a low food volume. In addition, many foods high in added sugars are micronutrient poor; therefore, we recommend consuming at least 80 to 90 percent of food from nutrient-dense foods to meet micronutrient needs.
For competitors with a low carbohydrate intake (i.e., 100-150 g per day or less), it may be advisable to limit fruit to one serving a day. This has nothing to do with fruit's effect on fat loss; however, fructose from fruit is primarily stored in the liver as glycogen, whereas glucose can be made into muscle glycogen. A diet high in fructose with a low carbohydrate intake may lead to further muscle glycogen depletion and a reduced performance in the gym. Therefore, it may be in your best interest to limit fruit intake to a certain extent if your carbohydrate intake is low.
Back (or rear) double biceps pose
After you complete the side mandatory poses, the judges will have you quarter turn toward the back of the stage. Typically, they will call out rear double biceps pose, sometimes called the back double biceps pose.
After you complete the side mandatory poses, the judges will have you quarter turn toward the back of the stage. Typically, they will call out rear double biceps pose, sometimes called the back double biceps pose. Place one foot behind you and spike your calf. Sometimes the judges specify which calf you should spike. If they do not specify which foot to place behind, then pick the one you feel most comfortable with. Place your foot behind your other foot approximately 10 to 15 inches (25-38 cm). Your knees should be turned outward slightly and bent just a little. Flex both hamstrings by digging your feet against the floor, as if you were trying to perform a leg curl. Flex and squeeze your glutes tightly. Bring your arms out to your sides and flex your biceps and the entire muscularity of your back. You should not pinch your shoulder blades together. Instead, keep them open so that your back stays wide. Lean your torso back ever so slightly toward the judges.
Preparing for the women's physique division
Ideal muscularity for the women’s divisions can be hard to determine. If women’s bodybuilding aims for maximum muscularity, then women’s physique would best be described as slightly less than that maximum.
Women's Physique
Muscularity Ideal muscularity for the women's divisions can be hard to determine. If women's bodybuilding aims for maximum muscularity, then women's physique would best be described as slightly less than that maximum. Even though the criteria for women's physique call for less muscularity than in the bodybuilding division, both authors find it rare for a drug-free female to achieve a look considered too muscular for this division. Most women have best results training for maximum muscularity.
Conditioning and Muscular Definition Although the criteria for women's physique call for being slightly less lean than in the women's bodybuilding division, in real life, most competitors who place highly in women's physique achieve maximum conditioning. The goal should be to get as lean as you can.
Symmetry The criteria for muscular symmetry in women's physique are pretty much identical to those in the bodybuilding division. The goal is to have an even balance of development among all muscle groups. For structural symmetry, it is ideal to have wide-set shoulders, a small waist, and narrower hips.
Additional Considerations Some sanctions require a rhinestoned suit and heels for this division, but some sanctions do not. Be sure to check with your sanction or promoter before the show so you know what they require. Typically, hair and makeup are considered part of the presentation portion for this division. This does not mean judges expect you to look like you are in a beauty contest, but choosing makeup and hair that is suited for you is important.
For the women's physique division, there is not a lot of difference between women's bodybuilding and women's physique. However, the posing is more feminine, and an overall physique deemed a bit more feminine will be judged more favorably here than in bodybuilding. This must be considered when deciding between the two divisions.
Should I be concerned about sugar intake during contest prep?
There is no evidence that sugar consumption affects fat loss if macronutrient requirements are met each day.
FAQ: Should I be concerned about sugar intake during contest prep?
There is no evidence that sugar consumption affects fat loss if macronutrient requirements are met each day. Diets high in fructose (the sugar found in fruit) have not been shown to affect weight loss compared to low-fructose diets. Similarly, diets high in dairy (lactose) have not been shown to inhibit fat loss.
However, foods high in added sugars are typically lower volume and higher calorie. Consuming a lot of calories from added sugar may lead to increased hunger due to a low food volume. In addition, many foods high in added sugars are micronutrient poor; therefore, we recommend consuming at least 80 to 90 percent of food from nutrient-dense foods to meet micronutrient needs.
For competitors with a low carbohydrate intake (i.e., 100-150 g per day or less), it may be advisable to limit fruit to one serving a day. This has nothing to do with fruit's effect on fat loss; however, fructose from fruit is primarily stored in the liver as glycogen, whereas glucose can be made into muscle glycogen. A diet high in fructose with a low carbohydrate intake may lead to further muscle glycogen depletion and a reduced performance in the gym. Therefore, it may be in your best interest to limit fruit intake to a certain extent if your carbohydrate intake is low.
Back (or rear) double biceps pose
After you complete the side mandatory poses, the judges will have you quarter turn toward the back of the stage. Typically, they will call out rear double biceps pose, sometimes called the back double biceps pose.
After you complete the side mandatory poses, the judges will have you quarter turn toward the back of the stage. Typically, they will call out rear double biceps pose, sometimes called the back double biceps pose. Place one foot behind you and spike your calf. Sometimes the judges specify which calf you should spike. If they do not specify which foot to place behind, then pick the one you feel most comfortable with. Place your foot behind your other foot approximately 10 to 15 inches (25-38 cm). Your knees should be turned outward slightly and bent just a little. Flex both hamstrings by digging your feet against the floor, as if you were trying to perform a leg curl. Flex and squeeze your glutes tightly. Bring your arms out to your sides and flex your biceps and the entire muscularity of your back. You should not pinch your shoulder blades together. Instead, keep them open so that your back stays wide. Lean your torso back ever so slightly toward the judges.
Preparing for the women's physique division
Ideal muscularity for the women’s divisions can be hard to determine. If women’s bodybuilding aims for maximum muscularity, then women’s physique would best be described as slightly less than that maximum.
Women's Physique
Muscularity Ideal muscularity for the women's divisions can be hard to determine. If women's bodybuilding aims for maximum muscularity, then women's physique would best be described as slightly less than that maximum. Even though the criteria for women's physique call for less muscularity than in the bodybuilding division, both authors find it rare for a drug-free female to achieve a look considered too muscular for this division. Most women have best results training for maximum muscularity.
Conditioning and Muscular Definition Although the criteria for women's physique call for being slightly less lean than in the women's bodybuilding division, in real life, most competitors who place highly in women's physique achieve maximum conditioning. The goal should be to get as lean as you can.
Symmetry The criteria for muscular symmetry in women's physique are pretty much identical to those in the bodybuilding division. The goal is to have an even balance of development among all muscle groups. For structural symmetry, it is ideal to have wide-set shoulders, a small waist, and narrower hips.
Additional Considerations Some sanctions require a rhinestoned suit and heels for this division, but some sanctions do not. Be sure to check with your sanction or promoter before the show so you know what they require. Typically, hair and makeup are considered part of the presentation portion for this division. This does not mean judges expect you to look like you are in a beauty contest, but choosing makeup and hair that is suited for you is important.
For the women's physique division, there is not a lot of difference between women's bodybuilding and women's physique. However, the posing is more feminine, and an overall physique deemed a bit more feminine will be judged more favorably here than in bodybuilding. This must be considered when deciding between the two divisions.
Should I be concerned about sugar intake during contest prep?
There is no evidence that sugar consumption affects fat loss if macronutrient requirements are met each day.
FAQ: Should I be concerned about sugar intake during contest prep?
There is no evidence that sugar consumption affects fat loss if macronutrient requirements are met each day. Diets high in fructose (the sugar found in fruit) have not been shown to affect weight loss compared to low-fructose diets. Similarly, diets high in dairy (lactose) have not been shown to inhibit fat loss.
However, foods high in added sugars are typically lower volume and higher calorie. Consuming a lot of calories from added sugar may lead to increased hunger due to a low food volume. In addition, many foods high in added sugars are micronutrient poor; therefore, we recommend consuming at least 80 to 90 percent of food from nutrient-dense foods to meet micronutrient needs.
For competitors with a low carbohydrate intake (i.e., 100-150 g per day or less), it may be advisable to limit fruit to one serving a day. This has nothing to do with fruit's effect on fat loss; however, fructose from fruit is primarily stored in the liver as glycogen, whereas glucose can be made into muscle glycogen. A diet high in fructose with a low carbohydrate intake may lead to further muscle glycogen depletion and a reduced performance in the gym. Therefore, it may be in your best interest to limit fruit intake to a certain extent if your carbohydrate intake is low.
Back (or rear) double biceps pose
After you complete the side mandatory poses, the judges will have you quarter turn toward the back of the stage. Typically, they will call out rear double biceps pose, sometimes called the back double biceps pose.
After you complete the side mandatory poses, the judges will have you quarter turn toward the back of the stage. Typically, they will call out rear double biceps pose, sometimes called the back double biceps pose. Place one foot behind you and spike your calf. Sometimes the judges specify which calf you should spike. If they do not specify which foot to place behind, then pick the one you feel most comfortable with. Place your foot behind your other foot approximately 10 to 15 inches (25-38 cm). Your knees should be turned outward slightly and bent just a little. Flex both hamstrings by digging your feet against the floor, as if you were trying to perform a leg curl. Flex and squeeze your glutes tightly. Bring your arms out to your sides and flex your biceps and the entire muscularity of your back. You should not pinch your shoulder blades together. Instead, keep them open so that your back stays wide. Lean your torso back ever so slightly toward the judges.
Preparing for the women's physique division
Ideal muscularity for the women’s divisions can be hard to determine. If women’s bodybuilding aims for maximum muscularity, then women’s physique would best be described as slightly less than that maximum.
Women's Physique
Muscularity Ideal muscularity for the women's divisions can be hard to determine. If women's bodybuilding aims for maximum muscularity, then women's physique would best be described as slightly less than that maximum. Even though the criteria for women's physique call for less muscularity than in the bodybuilding division, both authors find it rare for a drug-free female to achieve a look considered too muscular for this division. Most women have best results training for maximum muscularity.
Conditioning and Muscular Definition Although the criteria for women's physique call for being slightly less lean than in the women's bodybuilding division, in real life, most competitors who place highly in women's physique achieve maximum conditioning. The goal should be to get as lean as you can.
Symmetry The criteria for muscular symmetry in women's physique are pretty much identical to those in the bodybuilding division. The goal is to have an even balance of development among all muscle groups. For structural symmetry, it is ideal to have wide-set shoulders, a small waist, and narrower hips.
Additional Considerations Some sanctions require a rhinestoned suit and heels for this division, but some sanctions do not. Be sure to check with your sanction or promoter before the show so you know what they require. Typically, hair and makeup are considered part of the presentation portion for this division. This does not mean judges expect you to look like you are in a beauty contest, but choosing makeup and hair that is suited for you is important.
For the women's physique division, there is not a lot of difference between women's bodybuilding and women's physique. However, the posing is more feminine, and an overall physique deemed a bit more feminine will be judged more favorably here than in bodybuilding. This must be considered when deciding between the two divisions.
Should I be concerned about sugar intake during contest prep?
There is no evidence that sugar consumption affects fat loss if macronutrient requirements are met each day.
FAQ: Should I be concerned about sugar intake during contest prep?
There is no evidence that sugar consumption affects fat loss if macronutrient requirements are met each day. Diets high in fructose (the sugar found in fruit) have not been shown to affect weight loss compared to low-fructose diets. Similarly, diets high in dairy (lactose) have not been shown to inhibit fat loss.
However, foods high in added sugars are typically lower volume and higher calorie. Consuming a lot of calories from added sugar may lead to increased hunger due to a low food volume. In addition, many foods high in added sugars are micronutrient poor; therefore, we recommend consuming at least 80 to 90 percent of food from nutrient-dense foods to meet micronutrient needs.
For competitors with a low carbohydrate intake (i.e., 100-150 g per day or less), it may be advisable to limit fruit to one serving a day. This has nothing to do with fruit's effect on fat loss; however, fructose from fruit is primarily stored in the liver as glycogen, whereas glucose can be made into muscle glycogen. A diet high in fructose with a low carbohydrate intake may lead to further muscle glycogen depletion and a reduced performance in the gym. Therefore, it may be in your best interest to limit fruit intake to a certain extent if your carbohydrate intake is low.
Back (or rear) double biceps pose
After you complete the side mandatory poses, the judges will have you quarter turn toward the back of the stage. Typically, they will call out rear double biceps pose, sometimes called the back double biceps pose.
After you complete the side mandatory poses, the judges will have you quarter turn toward the back of the stage. Typically, they will call out rear double biceps pose, sometimes called the back double biceps pose. Place one foot behind you and spike your calf. Sometimes the judges specify which calf you should spike. If they do not specify which foot to place behind, then pick the one you feel most comfortable with. Place your foot behind your other foot approximately 10 to 15 inches (25-38 cm). Your knees should be turned outward slightly and bent just a little. Flex both hamstrings by digging your feet against the floor, as if you were trying to perform a leg curl. Flex and squeeze your glutes tightly. Bring your arms out to your sides and flex your biceps and the entire muscularity of your back. You should not pinch your shoulder blades together. Instead, keep them open so that your back stays wide. Lean your torso back ever so slightly toward the judges.
Preparing for the women's physique division
Ideal muscularity for the women’s divisions can be hard to determine. If women’s bodybuilding aims for maximum muscularity, then women’s physique would best be described as slightly less than that maximum.
Women's Physique
Muscularity Ideal muscularity for the women's divisions can be hard to determine. If women's bodybuilding aims for maximum muscularity, then women's physique would best be described as slightly less than that maximum. Even though the criteria for women's physique call for less muscularity than in the bodybuilding division, both authors find it rare for a drug-free female to achieve a look considered too muscular for this division. Most women have best results training for maximum muscularity.
Conditioning and Muscular Definition Although the criteria for women's physique call for being slightly less lean than in the women's bodybuilding division, in real life, most competitors who place highly in women's physique achieve maximum conditioning. The goal should be to get as lean as you can.
Symmetry The criteria for muscular symmetry in women's physique are pretty much identical to those in the bodybuilding division. The goal is to have an even balance of development among all muscle groups. For structural symmetry, it is ideal to have wide-set shoulders, a small waist, and narrower hips.
Additional Considerations Some sanctions require a rhinestoned suit and heels for this division, but some sanctions do not. Be sure to check with your sanction or promoter before the show so you know what they require. Typically, hair and makeup are considered part of the presentation portion for this division. This does not mean judges expect you to look like you are in a beauty contest, but choosing makeup and hair that is suited for you is important.
For the women's physique division, there is not a lot of difference between women's bodybuilding and women's physique. However, the posing is more feminine, and an overall physique deemed a bit more feminine will be judged more favorably here than in bodybuilding. This must be considered when deciding between the two divisions.
Should I be concerned about sugar intake during contest prep?
There is no evidence that sugar consumption affects fat loss if macronutrient requirements are met each day.
FAQ: Should I be concerned about sugar intake during contest prep?
There is no evidence that sugar consumption affects fat loss if macronutrient requirements are met each day. Diets high in fructose (the sugar found in fruit) have not been shown to affect weight loss compared to low-fructose diets. Similarly, diets high in dairy (lactose) have not been shown to inhibit fat loss.
However, foods high in added sugars are typically lower volume and higher calorie. Consuming a lot of calories from added sugar may lead to increased hunger due to a low food volume. In addition, many foods high in added sugars are micronutrient poor; therefore, we recommend consuming at least 80 to 90 percent of food from nutrient-dense foods to meet micronutrient needs.
For competitors with a low carbohydrate intake (i.e., 100-150 g per day or less), it may be advisable to limit fruit to one serving a day. This has nothing to do with fruit's effect on fat loss; however, fructose from fruit is primarily stored in the liver as glycogen, whereas glucose can be made into muscle glycogen. A diet high in fructose with a low carbohydrate intake may lead to further muscle glycogen depletion and a reduced performance in the gym. Therefore, it may be in your best interest to limit fruit intake to a certain extent if your carbohydrate intake is low.
Back (or rear) double biceps pose
After you complete the side mandatory poses, the judges will have you quarter turn toward the back of the stage. Typically, they will call out rear double biceps pose, sometimes called the back double biceps pose.
After you complete the side mandatory poses, the judges will have you quarter turn toward the back of the stage. Typically, they will call out rear double biceps pose, sometimes called the back double biceps pose. Place one foot behind you and spike your calf. Sometimes the judges specify which calf you should spike. If they do not specify which foot to place behind, then pick the one you feel most comfortable with. Place your foot behind your other foot approximately 10 to 15 inches (25-38 cm). Your knees should be turned outward slightly and bent just a little. Flex both hamstrings by digging your feet against the floor, as if you were trying to perform a leg curl. Flex and squeeze your glutes tightly. Bring your arms out to your sides and flex your biceps and the entire muscularity of your back. You should not pinch your shoulder blades together. Instead, keep them open so that your back stays wide. Lean your torso back ever so slightly toward the judges.
Preparing for the women's physique division
Ideal muscularity for the women’s divisions can be hard to determine. If women’s bodybuilding aims for maximum muscularity, then women’s physique would best be described as slightly less than that maximum.
Women's Physique
Muscularity Ideal muscularity for the women's divisions can be hard to determine. If women's bodybuilding aims for maximum muscularity, then women's physique would best be described as slightly less than that maximum. Even though the criteria for women's physique call for less muscularity than in the bodybuilding division, both authors find it rare for a drug-free female to achieve a look considered too muscular for this division. Most women have best results training for maximum muscularity.
Conditioning and Muscular Definition Although the criteria for women's physique call for being slightly less lean than in the women's bodybuilding division, in real life, most competitors who place highly in women's physique achieve maximum conditioning. The goal should be to get as lean as you can.
Symmetry The criteria for muscular symmetry in women's physique are pretty much identical to those in the bodybuilding division. The goal is to have an even balance of development among all muscle groups. For structural symmetry, it is ideal to have wide-set shoulders, a small waist, and narrower hips.
Additional Considerations Some sanctions require a rhinestoned suit and heels for this division, but some sanctions do not. Be sure to check with your sanction or promoter before the show so you know what they require. Typically, hair and makeup are considered part of the presentation portion for this division. This does not mean judges expect you to look like you are in a beauty contest, but choosing makeup and hair that is suited for you is important.
For the women's physique division, there is not a lot of difference between women's bodybuilding and women's physique. However, the posing is more feminine, and an overall physique deemed a bit more feminine will be judged more favorably here than in bodybuilding. This must be considered when deciding between the two divisions.
Should I be concerned about sugar intake during contest prep?
There is no evidence that sugar consumption affects fat loss if macronutrient requirements are met each day.
FAQ: Should I be concerned about sugar intake during contest prep?
There is no evidence that sugar consumption affects fat loss if macronutrient requirements are met each day. Diets high in fructose (the sugar found in fruit) have not been shown to affect weight loss compared to low-fructose diets. Similarly, diets high in dairy (lactose) have not been shown to inhibit fat loss.
However, foods high in added sugars are typically lower volume and higher calorie. Consuming a lot of calories from added sugar may lead to increased hunger due to a low food volume. In addition, many foods high in added sugars are micronutrient poor; therefore, we recommend consuming at least 80 to 90 percent of food from nutrient-dense foods to meet micronutrient needs.
For competitors with a low carbohydrate intake (i.e., 100-150 g per day or less), it may be advisable to limit fruit to one serving a day. This has nothing to do with fruit's effect on fat loss; however, fructose from fruit is primarily stored in the liver as glycogen, whereas glucose can be made into muscle glycogen. A diet high in fructose with a low carbohydrate intake may lead to further muscle glycogen depletion and a reduced performance in the gym. Therefore, it may be in your best interest to limit fruit intake to a certain extent if your carbohydrate intake is low.
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