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Tuesday December 12, 2017
How to training for bodybuilding at any age

Training for Your First Competition at Any Age

Step 1: Deciding to Compete

by Scott “Old Navy” Hults, NFPT-CPT

FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder

FAME, NGA and OCB Contest Judge

Scott Hults, Champion Master Bodybuilder

Note: This comprehensive article, written for the prospective competitive athlete is split into seven sections, any one of which can be reached through the following links. Special thanks to Scott "Old Navy" Hults for this well written and thoughtful article.

 

1. Introduction and Deciding to Compete.

2. Diet and Supplements

3. Training

4. Posing

5. Tanning and Grooming

6. The final two weeks

7. Considerations

Introduction:

Competing in a bodybuilding competition is an exciting, exhilarating and fulfilling experience. It takes determination, dedication and just plain hard work. And, unless you plan on becoming a professional, all you can hope for from all of your effort is a trophy.

Ah, but what a trophy!

When you stand on stage, holding a rigid “relaxed” pose and hear the announcer call your name as Champion in your Class or Winner of the Overall Competition, it’s mighty sweet. You savor the moment and forget all about what it took to get there.

Since March 2005, I have competed in 20 major competitions.  These include events in the NPC, NGA, OCB, NPA, IDFA and FAME WNSO.  While the training is the same for each contest, the one element you must keep in mind is that the NPC is not drug-tested and the others are.

I train as a “natural” athlete. I have competed successfully in both types of contests.  You must decide, if you are planning to train to enter a bodybuilding competition, are you going to do it drug-enhanced or drug-free?  As I said, the training is the same, while the competition is decidedly different.

While it is obvious which I prefer, I will not take sides in this article. I am going, instead, to talk about training to enter a competition, including tips on diet, workout plans, tanning, posing, grooming, contest day preparation and family considerations during training.

Deciding to Compete

If you are in reasonably good shape and work out regularly, at least four-times-per-week, you can be prepared to enter your first contest within a year. I trained five-days-a-week for 10 months to get ready for my first contest.

You need that much time in order to gain the lean mass your body needs to sustain itself as you enter the fat-burning/cutting phase of your diet, about 13 weeks before your contest. If you want to compete as a Middle Weight, (165 – 185 lbs.), for instance, you might need to be around 195-200 lbs before you begin your cutting phase. The reason is simple. When you go into the cutting phase, your body loses about one pound of muscle for every three pounds of fat. For my first contest, I weighed 154 lbs on January 1st. When I stepped onto the stage on March 19th, I weighed a ripped 136. I was the lightest Bantam Weight. In fact, I was too light. The Bantam Weight limit is 143 lbs. Off season, I  bulked up with lean mass to add enough weight so I could come in at around 150.0 pounds and compete as a Light Weight. Scott "Old Navy" Hults logo

So, the first thing you need to do, after deciding to enter a contest, is to pick a contest 10 – 12 months in the future and decide in which weight class you want to compete. Then, see where you are now and where you need to be on contest day. At that point, you can plan your diet.

To make sure this is something you really want to do though, you should attend a bodybuilding competition in your area. It’s the best place to learn about the sport. You can pick out who is really ready to compete and who needs to do more work. Depending on whether you go to a drug-tested show or non-tested show, you will also see how huge some of the men, and even some of the women, who use steroids and other illegal muscle enhancers look. You can decide if that’s the direction you want to go or not.
Natural Bodybuilding at its Finest - Lift for Life.com

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