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Tuesday December 12, 2017

Competition Training at Any Age - Part 3


Written by Scott "Old Navy" Hults

 

 Training for your first Bodybuilding Competition at any age

Training for Your First Competition at Any Age

Step 3: Training

 

by Scott “Old Navy” Hults, NFPT-CPT

FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder

FAME, NGA and OCB Contest Judge

 

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

 

 

Training:
Your competition-training regimen will have three phases. The first, while you are adding lean mass for muscle building, you will workout with heavier weights and lower reps. During the second or gradual (13 weeks) fat burning/cutting phase, you will work out with lighter weights and higher reps. And, during your final two weeks of training before a show, you will use light weights and only “pump up” your muscles during your workouts. During your bulking up stage, you do moderate cardio. During your cutting for competition phase, you do max cardio and during the last two weeks, moderate to no cardio. I’ll talk more about the last two weeks later.

During my ten months of training for my first two competitions, I used the following workout plan:

Monday (90 Minutes) – Back & Biceps + 20 Minutes of Cardio
Tuesday (90 Minutes) – Legs & Calves + 20 Minutes of Posing
Wednesday (90 Minutes) – Chest & Triceps + 20 Minutes of Cardio
Thursday (90 Minutes) – Legs & Calves + 20 Minutes of Posing
Scott "Old Navy" Hults logoFriday (90 Minutes) – Shoulders & Biceps + 20 Minutes of Cardio
Saturday (45 Minutes) – Posing (Video Session)

Each week I tried to mix up my workout routine so my muscle groups stayed “surprised” and didn’t let my muscles get used to a fixed routine. I mixed machines with dumbbells and never did the same thing twice in a row.

I had great results with this training regimen. When I started, I weighed about 158 lbs. with about 14% body fat. Ten months later, when I stepped onto the stage at my first competition, I was 136 lbs. with <4.5% body fat. At my second competition, two weeks later, I was about 136 with <4% body fat. One ripped, competitive, dude!   I stayed that lean and mean throughout the season.

 

Natural Bodybuilding at its Finest - Lift for Life.com

 

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