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.

By Anita Ramsey CSCS, CFT, CSN

http://www.anitaramsey.com – Personal site, online training, etc…

http://www.highpeaksbarbellclub.com – High Altitude Sport Training, Fit Camps, etc…

http://www.needtobuildmuscle.com – Sponsored Athlete, Supplements, Articles, etc…

I Want to Tone!

At least once a day I get asked the same thing.  “How do I tone up?”  And, may I add, with the same cliché; “but I don’t want to get big and bulky!”  You would think in the 21^st Century we’ve grown up a little bit.  Well, I think not.  This is probably one of the most absurd comments I hear from women.  But, why do women say these ridiculous statements?  One major cause could be the wonderful way the media outlets have illustrated bodybuilding and weight training in general.

Comments that refer to “getting bulky,” “putting on too much muscle,” and “I want to stay feminine,” need to be eliminated from our vocabulary.  Almost everyone in every gym, now I said almost everyone, TV infomercials, and even fitness magazines give false and sometimes even bad information to women about weight training.  The mumbo-jumbo ideas and advice given to women regarding weight training are, for the most part, archaic and pretty much taken from the 18^th century.  Does this ignorance make you angry?  There are many misconceptions about female weight training and how we, as women, should weight train, eat, supplement and even go as far as how we should look!  Still, to this date we, even other women, tell women that we should be soft, weak, and “”feminine.”  So, I’m not “feminine because I lift Heavy weights and have a 15.5-inch arm?  I’m sorry but pumping Iron for women is perfect for shaping and sculpting any physique to fashion great aesthetics and definition.

We have thousands of women entering gyms and lifting those little pink and purple hand weights that weigh all of what 3-pounds.  Why?  The average woman’s purse weighs around 10 pounds.  Do you have children?  A newborn in that carry case can weigh as much as 25 plus pounds.  I see these same girls do way too much cardio and at the same time they’re gaining more fat and wonder why they are not loosing any weight or inches.  Often, women who see me in the gym immediately approach me and ask how they should eat or how do they get legs like mine.  Of course they don’t like my answer and sometimes there are even those that don’t ask me because they’re intimidated by my own style of training (I lift heavy and intense).

It doesn’t matter that I have the six-pack they want or the legs and butt they desire, they would rather continue being soft then build muscle.  To help you understand me better and where I’m coming from here is a little background.  I seriously started lifting weights for competitive bodybuilding reasons almost fifteen years ago.  I am a NPC national level competitive bodybuilder who also does sanctioned bench press meets and is ranked top ten in the world in two weight classes.  Yep, I know what you are saying – I don’t want to do that.  No kidding, Buckwheat.  This is what I do, but my training isn’t that far from what you should all be doing.  What I am going to try and relay in this article is education – plain and simple – you all need to be educated and brought up to the current century that we are living in.

I am going to talk to you as if I am training you.  OK, here we go.  My word is Almighty!  You have to trust me.  Now let’s get started.  What should be the first step into creating a more complete understanding on what style of training should be for women?  That’s easy Ladies.  Train hard and train heavy.  You have to add resistance to your muscles so they get that shape you want.  Stop doing reps of 10 on the leg press and instead do reps of 20.  But first, take those 10-pound plates off and put a pair of 45’s on that leg press.  Get your trainer to stop helping you on each and every rep.  You can do it by yourself.  When you feel like you can’t squeeze out any more reps, then do two more!  Also, the old school rep schemes that 10 is for muscle size, and higher reps of 15-20 will get you cut, and 100’s are even better for getting you that “cut” look.  Well, let me tell you, my husband is 280 pounds and can do 100 reps on the leg press with over 600 pounds, and with other exercises he’s done the 100-rep scheme.  Ladies, he’s far from being “cut.”  Sorry, but in all reality reps have nothing to do with getting  “cut.”  I’ll challenge anyone on that.  Do-not let anyone tell you different.

Now this is the next stage in training: proper dietary habits.  Diet and Nutrition or what ever you want to call it, it’s still the same; it’s about getting good eating habits.  Most of you eat less.  A very bad choice.  Starving yourself is NOT the answer or eating LARGE amounts of carbs with LOW Fat foods is not the answer either.  The latter way of eating will only make you fat, and I’m talking “Bulky” fat with an increase in your waistline, butt and hips.  Everyone should eat five to six small meals a day with at least 1-1.2 grams of protein per pound of body weight and then add just enough cardio to trim the fat off to show those muscles.  So about 3-5 days of 30-45 minutes each.  Yes, add that much protein to your diet.  Eat throughout the day with the appropriate foods for energy as well as protein for the build up and repair of muscle tissue.  The combination of moderate cardiovascular activity with eating five to six meals a day will turn you into a fat burning machine.  Muscle increases your metabolism and that burns fat. It’s that easy.

Something more you all need to know and that is the truth about the gym.  The gym is our domain as much as it is any man’s and training in the gym is all about ATTITUDE ladies.  Do you think Rachel McLish cared what the men in the gym thought about her training next to them?  Do you think she was afraid to lift heavy?  From what she offered on each Bally’s commercial I don’t think so.  She understood what she needed to do to get that shapely hard body and that was to lift heavy, get intense and sweat.  For those who are already members of a facility or are looking to get started in a gym and you’re not getting anywhere with your current training you “must get hardcore.”  Yes, I said hardcore.  Get your butt out of that ladies only section of the gym or a women’s only facility.  Self-esteem and confidence can only be accomplished with hardcore training.  The primary goal for most big chain fitness centers is membership sales – Not fitness!  When a large fitness center has a membership of 2000 members and a staff of 15 personal trainers, how much one on one instruction do the members receive?  Very little, if any.  This is why the success rate is so low in the average fitness center.  Most people join gyms to make significant physical changes.  Fitness Centers overemphasize entertainment and fun.  Most fitness centers distract members with multiple televisions, wall to wall mirrors, and too many windows.  This type of environment directs focus outward.  Physical training requires internal focus.  You need to be aware of your inner universe.  Success is almost impossible for the majority of health club members.  This is a sad fact.

Trust me on all this, and remember, you will not become a competitive bodybuilder or get “bulky” just from lifting heavy weights.  I’ve been lifting hard and heavy for over fifteen years and when I say hard and heavy I’m talking lifting as much if not more then most men so if it were that easy, to get big and bulky like most of you think, I would be 300 pounds of rock hard muscle.

Now if you are going to ask a “certified” personal trainer about training and if they reference the above bogus stuff we just talked about then walk away from them fast – they cannot and will not help you.  If you do not have someone to help you in your gym, then do what I did when I started lifting.  I bought Arnolds Encyclopedia of Bodybuilding and another great book is SuperVixen by Negreta Jayde.  There are also some very good online sites where you can get advice and even training.  Personally I have clients that I train online all over the world, so this may be another avenue you may want to check into.  Ladies understand this, its all bodybuilding, however you look at it – it’s building muscle!  Still don’t believe me?  Then you will never get what you want because bodybuilding is fundamentally building and shaping the body, which is just what you all want.  To get those curves and the hard body you want, first you need to lift weights, weights that will stress your muscles, diet right, and then add some cardio.  And take it from me, the bodybuilder; your legs, arms and mid section are only going to get tight by hitting the weights hard and heavy with an intense hard core attitude.  The bottom line is this, physical change can only occur in focused environments with like minded individuals with similar goals.  To quote a very wise person, “Go hard or go home!”

Presented by:

Anita Ramsey CSCS, CFT, CSN

&

Curtis Schultz CSCS

http://www.anitaramsey.com - Personal site, online training, etc…

http://www.highpeaksbarbellclub.com - High Altitude Sport Training, Fit Camps, etc…

http://www.needtobuildmuscle.com – Sponsored Athlete, Supplements, Articles, etc…

Barbell Incline Bench Press

This develops mass and strength of the pectoral muscles (upper and middle regions) and front Deltoids.  The incline angle of this press hits the upper pecs really hard.  The main benefit in doing incline presses is to develop the upper portion of the pectoral muscles.

Target muscle group: Upper chest (clavicular portion of the pectoralis major). Other muscles affected are the deltoids (shoulders) and the triceps (back of the arms).

Everyone wants a huge chest, plain and simple. It is all too common to see inexperienced lifters slaving away on endless sets of cable crossovers in search of full, thick pecs.  If I had a dime for every time I’ve heard someone ask that question we’ve all heard a million times, “how much do you bench?” I’d be rich.  Don’t get me wrong, bench press is very important to thickness as well, but, the point is doing Incline bar presses is very important if you want to have upper chest thickness.

I have always used Incline presses as a staple in my chest training.  As a bodybuilder, the incline should definitely be the emphasized in chest training.  Utilizing incline bar, Smith machine incline bar, and incline dumbbell presses should be used for bodybuilding prep.  These exercises are key to upper pec thickness. Incline presses are a very popular exercise in bodybuilding circles.  It is common to hear that bodybuilders are inclining 4 or 5 plates for reps. Seven-time Mr. Olympia Ron Coleman, Chris Comier, and many top bodybuilders are doing reps with 500 pounds on the incline and their chest development shows their efforts.

The possession of a deep, thickly muscled chest is one of the hallmarks of a championship bodybuilding physique.  Bodybuilders, in particular beginners, pay a great deal of attention to this region of the body not only because it responds rather quickly to regular training but also, when fully developed, imparts the look of power and muscular impressiveness to the whole physique.  What I’d like to do is to point out how you can perform these moves more efficiently and suggest some alternatives.

Analyzing Wrong Technique

First, watch individuals performing these exercises, it is one of the best ways to analyze technique.  Now, while watching these individuals do incline presses with a bar or with dumbbells, do their elbows go back towards their head away from their bodies?  Of course they do, and that’s the wrong technique.  That way of doing inclines putts undue stress on the entire shoulder area.  Keep doing that type of technique and you’ll find yourself with serious shoulder problems.  The trouble is many lifters extend the elbows way too far out to the sides when performing inclines.  Another flaw many lifters practice when they incline is they raise their butt off the bench, in essence, making the incline press a flat press.  This is an excerpt from an unknown CPT.  “Keep elbows well out to the sides and back, and lower bar to the line of the nipples.  If dumbbells are used, use the same elbow position but also lower them as much as you can manage in order to get the fullest extension of the arms…” This is incorrect bar and Dumbbell positioning.

For proper technique

To get the max drive out of pressing in the incline position it is the same as if you were flat bench pressing, your arms should be in a 45-degree tucked angle to the sides of your body.  This technique places more emphasis on the pec and triceps muscles rather then the shoulder joint.  Place your arms in the same manner when doing dumbbell incline presses too.  At first, your strength will be a little down and that’s only because you changed your technique and you are not used to the proper movement yet.  Keep working at this technique.

Execution:

Lean back on a 30 to 45 degree incline bench.  Your feet should be flat on the floor giving yourself a good sturdy base.  Lower back is slightly arched with your shoulders and traps flat against the bench.  Take hold of the bar with a medium-wide grip.  When you have the bar off the rack, do not start down immediately with it.  Raise the bar off the rack and hold it right above your head with arms locked.  Like with the bench press, hold it at the top for just a second and get oriented take a deep breath, hold then start.

Now, slowly, touch the muscles directly underneath the point that the clavicles meet, basically the upper chest or top of the chin.  Don’t bounce the weight off your chest, but press it back up to the top position, exhaling on the way up.  Do not touch the nipple area, this is way too low.  Bar placement should be as stated, either touch your chin, or just below your clavicle. Even going an inch too low takes the emphasis off the upper chest muscles.

Also, keep your wrists straight and your elbows beneath your wrists with your arms tucked at a 45-degree angle.  Do not keep your elbows back towards your head because this puts maximum stretch on the pecs and serious stress on the shoulder joint.

Safety Note: If you are new to this movement you should always use the bar at first for 10 15 reps and gradually go up in weight.  Also, at all times, as with all exercises you should have a spotter while you’re trying to get a flow for this exercise.

Basic Incline Bench Press Routine:

Any routine can take up to 6 weeks or longer sometimes 12 to 14 weeks.  Very Important, do not have your partner holing the bar on every rep you do screaming “It’s all you!”  Because trust me if his/her hands are on the bar – it’s NOT all you!  Got it?!  Do it on your own each and every rep.  Your spotter should only touch the bar when you are stuck.

Let’s say you can incline bench 225 on your own for a 1 rep max.  Try this out.  When beginning any routine, No matter what your 1 RM, always do the bar first for 1 set of 12-15 reps then do the following warm up: 135 for 10 reps; 175 for 5 reps, 185 for 5 reps, then do 205 for three sets of 6 reps.

When you can do 225 for three sets of 6  – ALL on our own then:

Use the same warm up but then do 225 for 3, and three sets of 235 for 6 reps.

Keep doing this routine until you’ve done your 250 + for a 1RM.

Here are some sample chest routines that are highly effective: All sets should stay within the 4-6 rep range and be taken to complete muscular failure. The trick for getting the most out of Incline presses is keeping your rep range fewer than 8 and above 3.

Incline barbell or dumbbell presses 4 x 8

Hammer Strength machine presses 4 x 6-12

Flat dumbbell flyes 4 x 15

Flat Bench Press: Work Sets 3 x 5
Incline Dumbbell Press: 4 x 6
Dips: 2 x 10 weighted

Incline Bench Press: 2 x 4-6
Dips: 2 x 4-6

Flat Dumbbell Press: 2 x 4-6

Incline Dumbbell Press: 2 x 4-6
Dips: 2 x 4-6

Flat Dumbbell Press: 1 x 4-6
Incline Dumbbell Flyes: 1 x 15

Incline Bench Press Variations

This exercise has a few variations.  Smith machine incline bar, close grip incline bar (more for triceps), Incline dumbbell flies, and incline dumbbell presses.  I get a lot out of dumbbell incline presses rather then bar but that’s preference.  I do them every other week working my way up to a heavy set of 5 or sets with reps of 20.  I substitute heavy incline bar sometimes on my light bench press day, and also do incline close grip bar every other heavy bench press day.  Smith machine incline works well too, try them like Markus Ruhl does, very wide grip.  So does the Hammer Strength™ incline chest machine.

General Tips
To keep the deltoids (shoulders) from doing too much work, don’t allow the rear deltoids to come off the bench, especially the last few inches when pushing the weight up.  They should remain in the same position flat on the bench throughout the movement.  If you are having trouble balancing the weight make sure that your arms remain relatively vertical throughout the left.  The more vertical your arms are, the better your balance will be.  The more narrow the grip, the more you involve your triceps.  The wider the grip the more the outer area of the chest is worked.

In Conclusion:

Remember, if you want that upper chest thickness, then incline work is necessary.  Train heavy and hard so your chest thickness will rival that of Ronnie Coleman.  Incline into 30-45-degrees and give me one more rep!

Curtis Schultz is a contributor for Ironman magazine, MuscleMag International, Martial Arts Illustrated, Natural Bodybuilding & Fitness, and many other publications.   He has been a Head or an Assistant Strength Coordinator as well as a football coach for 13 years with several colleges and high schools.  Some of the places he has worked are the Univ. of Colorado, Univ. of the Pacific, St. Peter’s College, and Quincy Univ.   Curtis is also an accomplished powerlifter and bench only competitor.  He is also a certified Specialist in Sports Conditioning and certified Fitness Trainer, a USWF level 1 Olympic “Club” Coach, and has memberships with the Collegiate Strength & Conditioning Coaches Association, IFPA, and NSCA.