BEGINNERS CONTEST PREP

with Anita Ramsey CSCS, CFT, CSN, SPARQ

http://www.anitaramsey.com

1990 NPC Western Cup Heavyweight & Overall Champion

1998 NPC Southern States Heavyweight & Overall Champion

2003 IPA 165 Class Sub-Masters World Record Bench

2008 & 2009 4^th place NPC Masters Nationals Light Heavys

2009 ranked top 10 in the world bench only 148 lb class & 165 lb class

In 1983 I started training with weights as a competitive alpine ski racer and continued training with weights while competing for the University of New Mexico ski team.  After a bad fall, which made me stop skiing, I began to get more and more involved in lifting weights, as my thoughts were to make a come back to the slopes.  Soon people in the gym were asking me if I was a bodybuilder.  My answer was, “What’s a bodybuilder?”  After researching what they where talking about, I picked out a show and proceeded to get ready for my first contest.  So, I did the 1988 NPC Boulder Bodybuilding Championships and I won the middleweights.  Not to bad for not knowing anything. If I remember right all I ate was large plates of pasta with cheese, butter and vegetables.  Since then I have competed steadily in over a dozen shows, and made top ten in National shows and my contest prep has evolved over the years to become a very scientific process…

So, you’ve been lifting in the gym for months, looking in those bodybuilding magazines, and you’re considering competing?  I know, all your friends say you have a great physique.  Before you begin, be realistic.  For instance look in the mirror at your own physique.  Do you have what it takes?  Bodybuilding competitions require a certain level of physical and mental discipline.  Have you been to a show?  Before you even begin the hard journey, find the nearest local show and check it out.  Look around, in the audience alone should be a level of bodybuilders with great physiques.  Watch the category you want to compete in.  Interesting Huh?

One other note that is very, very important.  I have gone to many shows since 1988 when I started, and there is always one constant, the individual who is on stage that everyone in the audience is laughing at.  I’m sorry about being straight, but “competitive” bodybuilding is NOT what most think bodybuilding is.  You should NOT get on stage just because you dieted – it is “crucial” that your physique actually be ready for stage presentation.  Bodybuilding competition is NOT for the individual who just finished their “Biggest Loser” trek and thinks that getting on stage is a good reward or the individual who has only lifted for one month and gets up there with those trying to be “real” bodybuilders.

Most importantly, you better have tuff skin to be a bodybuilder.  You need to comprehend one important thing before you step on stage.  Learn the politics of bodybuilding.  Yes, there is politics, and I’m not talking like something is sour in my mouth about bodybuilding, I love the sport.  But, there is politics and don’t let anyone tell you different.  It took me years of practice and mistakes to get my diet and prep right but I still have trouble with the politics of bodybuilding.  I was told once by a top NPC Women’s Representative and promoter, “Anita it’s just being at the right show at the right time with the type of physique they are looking for that day.”  Did she say anything about how my physique should look?  Nope, not at all, just having what ever it is they may be looking for on that particular day and time.  Though your physique quality is very important there is more involved.  And that’s reality.  Next, is do not think you are going to turn pro at your first National show.  That’s if you even make it that far.  It has happened to some, but be realistic in your assessment.  I always shot for top 5 or better, and not to get “cut” from the lineup.  All of those are realistic and positive goals for any beginner and a few that are competing right now should take note.  Just doing that will generate enthusiasm and the drive needed to keep the competition fires burning.  It’s a long haul for some to turn pro, just ask Bob Cicherillo, Annie Rivieccio, Dave Palumbo, and a few of my other fellow competitors.

Now let’s talk about genetics and the drug thing.  Some individuals have what might be deemed as perfect genetics and fast metabolisms.  Others carry more body fat than they would like.   Some are tall and some are short.  It’s hard to find the perfect body but that doesn’t mean you cannot make yours into something that is close to perfect.  And it also doesn’t mean you need to take drugs to become a top-flight bodybuilder.  However, you should lift weights seriously for a couple years, and continue to during your competitive career.  Some seem to think all they need to do is take drugs, but not train hard, remember those great bodies you see up there all train hard and diligently weather on drugs or not.  There is allot of hard work, sweat, and pain that goes into those physiques you see in MuscleMag, FLEX and even Natural Bodybuilding & Fitness magazine.

Do you have a partner?  What about a support crew?  If you do, have your partner look at you, or even another competitor may help.  Make sure they are telling you how it is, NOT what you want to hear.  That’s not good help at all.  We’ve seen too many competitors think they should have won because their support crew said they looked great.  I remember at the 1993 USA’s – it was the morning of the show and I asked my husband how I looked, “OK!” was his reply.  As soon as I heard that I knew I screwed up.  After prejudging was over I thought I was cut.  I was lucky; I made the cut.  As we went back to the hotel so I could relax for the evening show, my husband told me, without mixing words, “I would have cut you!”  Ouch!  If that isn’t telling it like it is, I don’t know what is.  But, he was right.  That is what training partners should be, direct and helpful.

Now that we have got the tuff stuff out of the way, now let’s get into the fun stuff.  Say you do possess the physique and you have a good foundation of lifting under your belt, are you ready for the dedication needed for competition diet?  Do you know what to do to get there?  I hope this guide can help you prepare properly so you can become a winner at your next show.

So, you think you are ready for the stage?  What’s your Plan?  What will it take for you to be successful on the stage?  That’s easy.  A plan!  Regardless of your level, a game plan is an absolute must and will make getting ready for that show so much easier.  Some people can be ready in less time than a year and others take longer.  The following is a basic schedule to help you prepare for your next bodybuilding show:

12 months out:

• Pick your show
• Develop your off-season training program
• Eat quality foods in the off-season, eating every two to three hours and pounding down protein, lots of protein.
• Get on a good supplement program.  Need To Build Muscle has some really great stacks.  http://www.needtobuildmuscle.net
• Do cardio two or three times a week for 20-30 minutes at a time, do more if you need to.
• Keep accurate records in your training journal (get a journal if you don’t have one)
• Find a couple different songs you like
• Think about suits and your posing routine

6 Months out:

• Start working on your mandatory poses
• Change your workout routine, with a focus on anything that might be lacking, but do not neglect the size exercises either.
• Up your cardio to 30 minutes a day.
• Continue to eat quality food and 1.5 – 2 Kg. Of protein per pound of body weight.
• Eat regular meals all week and “junk food” on Sunday’s.
• Now is really when you want to give serious thought about your posing suite and where you are going to get it.  Many places get backed up on making suites, so order early.

20 Weeks out (Competition Diet STARTS!):

Set up competition diet

This is different for many.  I was taught and truly believe that starting 20 weeks out eases you into this process and I believe in dropping body fat slowly rather than quickly allows for much less stress and loose skin.  I have helped many men and women prep for shows over the years and though you can prep in a shorter time it is much easier to take your time & pull it off slowly.  If you would like help with your contest prep feel free to contact me behind_the_iron@yahoo.com or www.anitaramsey.com.  However, many prefer to start doing things 12 to 8 weeks out from the show – TWELVE – EIGHT weeks out!  Isn’t that pretty close again we want less stress not more.  But, we all have our preferences. This is also the time you want to change some of your supplementation around for contest prep as opposed to off-season.  Again, go to www.needtobuildmuscle.net these are by far some of the best supplements I have taken to date.  Now, if possible have an experienced judge or experienced competitive bodybuilder assess your physique or someone who is close to the industry and knows what to look for.  Start working on your routine and doing mandatory poses, holding each mandatory pose for 10 seconds.  Do this after your workout.  Take pictures doing each mandatory pose.  Order posing suits the company I like best is www.ChristineMarshDesigns.com, she is stress free and great to work with.  However, there are other companies out there that are also good.

The sooner you start working on your mandatory poses the better.  I was told by Muscle Sport announcer Kenny Kassle to start doing timed mandatory poses after your workout three times a week to start and then every day the closer you get to your show.  I suggest doing each mandatory for 10-15 seconds to start.  It is critical to practice these poses over and over again to cement it into your memory.  You want to go up on stage during pre-judging and look like you did this before, like a pro.  No, better then a pro.  This alone will have you prepared and ready to show your stuff on competition day and it will definitely harden you up more!

• Every week take pictures.  This is a great monitor for your progress.
• Contact the organization to which you are going to compete in or the state chair of that organization and get a copy of the rules.  You don’t want to be unprepared.

8 weeks out:

• Register for competition and keep your receipts.  This cannot be emphasized enough-you’ve put in the hard work.  Don’t let something as simple as forgetting to register ruin your big day.
• Also, make sure you have paid your membership fees for the organization to which you will be competing.
• If you are traveling make sure you have made airline reservations, hotel reservations and rental car reservations.

6 weeks out:

• Choose hairstyle, accessories, and make-up.
• Start tanning.
• Purchase competition items such as lunch cooler, body lotion, tanning products, and  (nail accessories, make-up, etc. for you ladies).

3 weeks out:

• Stay focused!
• Stick to your diet; practice, practice, practice those mandatory poses and your routine!
• Tan.

Last week:

• Practice mandatory poses and go over your routine in all your costumes
• Make a competition checklist to ensure you have everything you need. For example, posing suits, tanning products, 2-copies of your music…
• More Tanning.

Related posts:

1. Leading up to my first contest prep… The spring
2. Moooore book: The evenin

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This entry was posted on Monday, June 7th, 2010 at 9:38 pm and is filed under Body building. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.