By: Kristyn Hutzell
National NPC Competitor
So you’ve accepted the challenge and decided to take your training up a couple of notches and test your physique on the stage! Congratulations! You have set a goal and are determined to achieve it. So now what? You have a very limited knowledge of what exactly it takes to compete. In fact, you don’t have the slightest clue and you don’t know anyone that you can go to for help. That’s okay!
My goal in writing this guidebook is to outline all of the steps you will need to take to prepare for your show. I will guide you step by step through the processes of developing a training and nutrition program as well as all of the little details that it will take to get you to the stage. Are you up to the challenge? It’s not always an easy and fun road, and at times you may wonder why in the world you are putting yourself through all of this.
Believe me, that’s normal! Any time you take the plunge into the unknown and step out of your comfort zone, you will feel a certain amount of anxiety. If you didn’t, you wouldn’t really be challenging yourself now would you? When you are at the end of your journey you will be able to look back and be proud of all that you have accomplished – regardless of the outcome of your particular placing.
You will have stepped up to the plate and tested yourself. Not only will you have accomplished something that a relative few accomplish, but you will have proved that you are true to yourself and your dreams and you go after what you really want in life. So let’s get going!
Although there are several different federations for you to compete in, this article will center on the NPC (National Physique Committee), which is the federation that I have direct experience in. If you choose a different federation, I would expect that the majority of this information would be relevant, but you may want to check to be sure because there are some differences.
If you are a first year competitor, you must first enter a local and/or regional show. Annual schedules of competitions in different geographies are available on the NPC website. You can often find schedules on other sites including, Musclecontest.com and Bodybuilding.com. Additionally, there are several websites that have forums where competitors network and share information. These can be very useful as you train for your contest. Some of the more popular sites are Getbig.com and ChadNicholls.com. These are great for networking and for getting answers to any questions you may have. You may also be surprised to find that there are National level or even Pro competitors in your area that may be available for coaching.
In order to decide on a realistic date to compete, you will first need to honestly assess your physique. Try to locate a show in your area to attend so you can get an idea of what the format is like and how you will need to change your physique in order to compete in the category you choose. If you are going for figure, you may need less time than you would need to compete in fitness because you will not have to develop a routine. Anyone, regardless of their current physical condition can compete in local shows, but you will want to have enough time to get yourself into shape so that you can compete well.
You should have an idea of how long it will take you to lose excess your body fat and add a little bit of lean muscle. Depending on how hard you want to push yourself and how long you expect this to take, you will then pick a date for your show. PLEASE pick the date before going farther. You must first have a target in order to hit the bull’s eye!! I know it’s cliché’, but it’s very true! It’s human nature to go easier on ourselves if time is not of the essence.
To give you a rough idea, I would recommend that you give yourself at least 6 months to prepare for your first show. If you begin your training and nutrition program in January, you should be able to compete well in a show that is in mid-Summer, say June or July.
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Weight Training
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The physique of a fitness and figure competitor is largely judged on overall symmetry, muscle definition and an aesthetically pleasing degree of leanness. Although the judging criteria for the figure division is still being defined at this time, the main difference between a figure and fitness physique appears to be in the degree of conditioning required to achieve the desired look.
Personally, I prefer a leaner look to the fuller rounder look, and train this way for my shows, regardless of whether I am competing in the fitness or figure division. You will need to determine which degree of leanness is right for your physique. In terms of weight training, I recommend training for either fitness or figure using a consistent routine that hits all major muscle groups.
There are many various types of training programs and you will need to decide which is best for you. As a guideline, I will outline my current training program, which I have used for the last 2 contest seasons. Following the written outline you will find a sample week’s training routine that you can use to further clarify the written points. This program centers on the fundamental of muscle overload to stimulate growth, without overtraining. The basics of this program include the following:
Training each body part one time per week
Using heavy weight and a low rep scheme
Changing exercise routines every 4 weeks
Taking one week off for recovery after every consecutive seven weeks trained
Heavy Weight, Low Reps
The foundation of this training approach centers on muscle overload, which is achieved by using heavy weight and a low rep scheme. After a few initial warm up sets to loosen up your muscles, it’s time to really hit them hard with the heaviest weight you can handle when performing 4 to 6 reps. This method will ensure that you are sufficiently stimulating the muscle to grow rather than just fatiguing it. Muscles must be broken down for them to grow and this is done by continuously hitting them week after week with a heavy weight that makes them respond (i.e. GROW).
Each body part trained once per week
If you are using heavy weight and effectively stressing the muscles in order to promote growth and development, you must allow sufficient time for them to recover from each workout. There are many people who believe they need to train each muscle group at least two times each week in order to have effective muscle growth. These are usually the people who suffer from overtraining and who fail to achieve the progress they desire. I recommend training each muscle group only once per week in order to prevent the unnecessary breakdown of muscle (i.e. overtraining) and to assure that you have enough energy to effectively stimulate muscle growth each and every workout.
5 Days on, 2 days off for recovery
This program incorporates 5 days of consistent training, and 2 consecutive days off. You can effectively stimulate growth in all of your muscle groups by breaking them up into 5 days. The 2 days off will give you a mental break, while allowing your body to recover so it can come back the next week ready to train with intensity.
Changing exercise routines every 4 weeks
Diversity of exercises is also a cornerstone of efficient training. After every consecutive 4 weeks trained using the same exercises for each body group, I recommend changing it up a bit and incorporating a few different exercises and/or changing the days on which you train various muscle groups. This will encourage your body to continually adapt to the training process while allowing you a mental break from the same regime you’ve been using for the past several weeks.
One week off for recovery after every consecutive 7 trained
The purpose of the recuperation week is to allow your muscles to rejuvenate and rebuild strength before moving on to the next segment of your program. If you do not allow your body a chance to rest every now and then your intensity in the gym will gradually decrease, even if you are unaware that it is happening. So take the time off, enjoy it and move on with renewed intensity and focus!
Sample Weekly Training Schedule
You would use this routine for four consecutive weeks and then alternate exercises for the different body groups.
Monday – Chest and Triceps
Exercise Sets Reps
Flat Barbell Bench Press 2 4 to 6
Incline Bench Press 2 4 to 6
Incline Dumbbell Bench Press 1 4 to 6
Dumbbell Kickbacks 1 4 to 6
Cable Pressdowns 2 4 to 6
Lying Tricep Presses 1 4 to 6
Tuesday – Legs
Exercise Sets Reps
Squats 2 4 to 6
Leg Press 2 4 to 6
Leg Curls 2 4 to 6
Stiff Leg Deadlifts 2 4 to 6
.
Wednesday – Back and Biceps
Exercise Sets Reps
Barbell Rows 2 4 to 6
Pull Downs 1 4 to 6
V-Bar Low Pulley Row 1 4 to 6
Straight Bar Low Pulley Row 1 4 to 6
Alternating Dumbbell Curls 2 4 to 6
Barbell Curls 1 4 to 6
.
National NPC Competitor
So you’ve accepted the challenge and decided to take your training up a couple of notches and test your physique on the stage! Congratulations! You have set a goal and are determined to achieve it. So now what? You have a very limited knowledge of what exactly it takes to compete. In fact, you don’t have the slightest clue and you don’t know anyone that you can go to for help. That’s okay!
My goal in writing this guidebook is to outline all of the steps you will need to take to prepare for your show. I will guide you step by step through the processes of developing a training and nutrition program as well as all of the little details that it will take to get you to the stage. Are you up to the challenge? It’s not always an easy and fun road, and at times you may wonder why in the world you are putting yourself through all of this.
Believe me, that’s normal! Any time you take the plunge into the unknown and step out of your comfort zone, you will feel a certain amount of anxiety. If you didn’t, you wouldn’t really be challenging yourself now would you? When you are at the end of your journey you will be able to look back and be proud of all that you have accomplished – regardless of the outcome of your particular placing.
You will have stepped up to the plate and tested yourself. Not only will you have accomplished something that a relative few accomplish, but you will have proved that you are true to yourself and your dreams and you go after what you really want in life. So let’s get going!
Although there are several different federations for you to compete in, this article will center on the NPC (National Physique Committee), which is the federation that I have direct experience in. If you choose a different federation, I would expect that the majority of this information would be relevant, but you may want to check to be sure because there are some differences.
If you are a first year competitor, you must first enter a local and/or regional show. Annual schedules of competitions in different geographies are available on the NPC website. You can often find schedules on other sites including, Musclecontest.com and Bodybuilding.com. Additionally, there are several websites that have forums where competitors network and share information. These can be very useful as you train for your contest. Some of the more popular sites are Getbig.com and ChadNicholls.com. These are great for networking and for getting answers to any questions you may have. You may also be surprised to find that there are National level or even Pro competitors in your area that may be available for coaching.
In order to decide on a realistic date to compete, you will first need to honestly assess your physique. Try to locate a show in your area to attend so you can get an idea of what the format is like and how you will need to change your physique in order to compete in the category you choose. If you are going for figure, you may need less time than you would need to compete in fitness because you will not have to develop a routine. Anyone, regardless of their current physical condition can compete in local shows, but you will want to have enough time to get yourself into shape so that you can compete well.
You should have an idea of how long it will take you to lose excess your body fat and add a little bit of lean muscle. Depending on how hard you want to push yourself and how long you expect this to take, you will then pick a date for your show. PLEASE pick the date before going farther. You must first have a target in order to hit the bull’s eye!! I know it’s cliché’, but it’s very true! It’s human nature to go easier on ourselves if time is not of the essence.
To give you a rough idea, I would recommend that you give yourself at least 6 months to prepare for your first show. If you begin your training and nutrition program in January, you should be able to compete well in a show that is in mid-Summer, say June or July.
--------------------------------------------------------------------------------
Weight Training
--------------------------------------------------------------------------------
The physique of a fitness and figure competitor is largely judged on overall symmetry, muscle definition and an aesthetically pleasing degree of leanness. Although the judging criteria for the figure division is still being defined at this time, the main difference between a figure and fitness physique appears to be in the degree of conditioning required to achieve the desired look.
Personally, I prefer a leaner look to the fuller rounder look, and train this way for my shows, regardless of whether I am competing in the fitness or figure division. You will need to determine which degree of leanness is right for your physique. In terms of weight training, I recommend training for either fitness or figure using a consistent routine that hits all major muscle groups.
There are many various types of training programs and you will need to decide which is best for you. As a guideline, I will outline my current training program, which I have used for the last 2 contest seasons. Following the written outline you will find a sample week’s training routine that you can use to further clarify the written points. This program centers on the fundamental of muscle overload to stimulate growth, without overtraining. The basics of this program include the following:
Training each body part one time per week
Using heavy weight and a low rep scheme
Changing exercise routines every 4 weeks
Taking one week off for recovery after every consecutive seven weeks trained
Heavy Weight, Low Reps
The foundation of this training approach centers on muscle overload, which is achieved by using heavy weight and a low rep scheme. After a few initial warm up sets to loosen up your muscles, it’s time to really hit them hard with the heaviest weight you can handle when performing 4 to 6 reps. This method will ensure that you are sufficiently stimulating the muscle to grow rather than just fatiguing it. Muscles must be broken down for them to grow and this is done by continuously hitting them week after week with a heavy weight that makes them respond (i.e. GROW).
Each body part trained once per week
If you are using heavy weight and effectively stressing the muscles in order to promote growth and development, you must allow sufficient time for them to recover from each workout. There are many people who believe they need to train each muscle group at least two times each week in order to have effective muscle growth. These are usually the people who suffer from overtraining and who fail to achieve the progress they desire. I recommend training each muscle group only once per week in order to prevent the unnecessary breakdown of muscle (i.e. overtraining) and to assure that you have enough energy to effectively stimulate muscle growth each and every workout.
5 Days on, 2 days off for recovery
This program incorporates 5 days of consistent training, and 2 consecutive days off. You can effectively stimulate growth in all of your muscle groups by breaking them up into 5 days. The 2 days off will give you a mental break, while allowing your body to recover so it can come back the next week ready to train with intensity.
Changing exercise routines every 4 weeks
Diversity of exercises is also a cornerstone of efficient training. After every consecutive 4 weeks trained using the same exercises for each body group, I recommend changing it up a bit and incorporating a few different exercises and/or changing the days on which you train various muscle groups. This will encourage your body to continually adapt to the training process while allowing you a mental break from the same regime you’ve been using for the past several weeks.
One week off for recovery after every consecutive 7 trained
The purpose of the recuperation week is to allow your muscles to rejuvenate and rebuild strength before moving on to the next segment of your program. If you do not allow your body a chance to rest every now and then your intensity in the gym will gradually decrease, even if you are unaware that it is happening. So take the time off, enjoy it and move on with renewed intensity and focus!
Sample Weekly Training Schedule
You would use this routine for four consecutive weeks and then alternate exercises for the different body groups.
Monday – Chest and Triceps
Exercise Sets Reps
Flat Barbell Bench Press 2 4 to 6
Incline Bench Press 2 4 to 6
Incline Dumbbell Bench Press 1 4 to 6
Dumbbell Kickbacks 1 4 to 6
Cable Pressdowns 2 4 to 6
Lying Tricep Presses 1 4 to 6
Tuesday – Legs
Exercise Sets Reps
Squats 2 4 to 6
Leg Press 2 4 to 6
Leg Curls 2 4 to 6
Stiff Leg Deadlifts 2 4 to 6
.
Wednesday – Back and Biceps
Exercise Sets Reps
Barbell Rows 2 4 to 6
Pull Downs 1 4 to 6
V-Bar Low Pulley Row 1 4 to 6
Straight Bar Low Pulley Row 1 4 to 6
Alternating Dumbbell Curls 2 4 to 6
Barbell Curls 1 4 to 6
.
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