Bodybuilding

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Description Table of Contents Author Excerpts Quotes With unparalleled detail, Bodybuilding is your go-to guide for bodybuilding success! The popularity of bodybuilding is at an al l-time high, and the sport is continuing to grow. But seasoned competitors and beginners often have questions about how to look their best on show day. Written by expert bodybuilding coaches Peter Fitschen and Cliff Wilson, Bodybuilding: The Complete Contest Preparation Handbook will guide you through every step of the process to select a competition, prepare for the contest, and make the transition to the off-season. With no other book like it on the market, Bodybuilding offers you scientifically supported and experience-based guidelines to help you have your best show ever.Bodybuilding takes the guesswork out of preparing for a contest and answers common questions such as these: How do I choose the competition and division that are right for me? What mandatory poses do I need to learn for my competition? What is the best workout to do during contest prep? What should I do if I start to spill over during peak week? How long is too long to maintain stage-lean levels of body fat? The authors have created an easily accessible handbook that guides you step by step. The chapters begin with a background of the sport, followed by a discussion of the competitive division options for both men and women. The next chapters will help you through the process of obtaining a stage-ready physique with an evidence-based approach that combines scientific literature with practical experience. These chapters discuss important topics such as nutrition, training, and preparation timing.The next chapters address posing, peak week, tanning, and a number of other topics that will help you bring your most polished physique to the stage. More than 60 full-color photos show body types for each division and each mandatory pose, offering a visual guide to the proper positions for each pose. You will also find information on how to handle the transition to the off-season. AudienceBodybuilders of all levels as well as contest prep coaches and practitioners who prepare clients for competition. Introduction. Evolution of the Sport of Bodybuilding Early Physique Competitions The Early 1900s Pre–Golden Era Golden Era Is it possible for bodybuilding competitors to compete in another strength sport (powerlifting, for example)? The Late 20th Century Chapter 1. The Art and Science of Bodybuilding New Divisions Drug-Tested Bodybuilding Misinformed Approaches to Contest Preparation Many competitors at my gym use methods you do not recommend yet have been successful in their competitions. Why should I follow the approaches discussed in this book rather than what the guys at my gym are doing? Chapter 2. Sorting Through the Sanctions Drug Use in Bodybuilding Untested Amateur Sanctions If I am drug-free, can I compete in untested competitions? Untested Professional Sanctions Drug-Tested Sanctions Are banned substances taken for diagnosed medical reasons allowed in drug-tested competitions? If I win a pro card in one sanction, can I compete in professional competitions in other sanctions? Chapter 3. Breaking Down the Divisions and Classes Criteria Defined Men’s Divisions Women’s Divisions Can a competitor compete in more than one division at a show? Final Word on Division Criteria I feel like I may be able to compete in more than one division. How do I choose the best division for me? Classes Why are there multiple classes within the same show? For example, why are there three open men’s bodybuilding classes? Can competitors make a living from prize money earned in professional competitions? Can a competitor compete in more than one class at a show? Chapter 4. The Reality of Readiness New Competitors As a new competitor attending a competition for the first time, is it important for me to attend a competition in the sanction in which I plan to compete? Experienced Competitors Would you ever recommend competing with less time between shows? Readiness for Contest Prep Patience and Time Pay Off Chapter 5. Show Selection and Timing: The Secrets of Preparation Selecting the Right Show What is the best time for me to start contest prep? Appropriate Rate of Loss Does my weight need to decrease to get stage-lean? Benefits of Longer Prep Time Determining Needed Prep Time Do I need to select a show before starting contest prep? Could I achieve stage-lean levels of body fat in less time than you recommend? Chapter 6. Fueling Your Physique for Contest Preparation Energy Balance Caloric Intake What do I do if I fall off my nutrition plan for a day? Macronutrients Are high-protein diets safe? Should I be concerned about sugar intake during contest prep? Individual Differences in Macronutrient Needs What is the best way to accurately measure my food? Fiber Vitamins and Minerals Can I have artificial sweeteners during contest prep? Meal Frequency Protein Timing Carbohydrate Timing Refeeds Diet Breaks Monitoring Progress How should a woman handle weight fluctuations due to her menstrual cycle? Plateaus Chapter 7. Tweaking Your Physique for Contest Preparation Increasing Energy Expenditure Should I do cardio fasted? If I am lifting weights and doing cardio in the same workout, which should I do first? Resistance Training What is the mind-muscle connection I have heard about? How many days a week should I be in the gym? Do I need to train to failure? If so, should I do it in every workout? Monitor the Need for Recovery Sample Training Programs Chapter 8. The Art of Posing Bodybuilding (Men and Women) Classic Physique (Men) Men’s Physique Women’s Physique Figure (Women) Bikini (Women) Posing Routines and T-Walks Effective Practice Posing Should I practice the poses in my posing suit? Should I pose in a sauna? Chapter 9. The Finishing Touches and Final Preparation Practice Music Posing Suit Shoes Jewelry Hair Removal Tanning Do all competitions allow the same type of tan? Do I need to get a base tan in a tanning bed before my competition? Makeup and Hair Other Logistical Details Chapter 10. Peak Week Explained The Mysterious Peak Week Prerequisites for Effective Peaking Terminology and Definitions Peak Week Objectives Peak Week Objective Nonstarters Carbohydrates Water Would you ever recommend that a competitor cut water during peak week? Sodium-Potassium Balance Peaking Network Peak Week Strategies Learning Your Load Look and Choosing a Peaking Strategy Peak Week Training Peak Week Cardio Managing Your Physique on Show Day What if I mistime my sodium, sugar, and pump up backstage, and I am too early? The Perfect Peak? Chapter 11. Contest Weekend: Strategizing for Success Focus on What You Can Control The Day Before the Show Show Day How ready should I be when I arrive at the venue on show day? Can I go out to eat after prejudging? After the Show Chapter 12. After the Event: Recovery and Recommendations Postshow Analysis Competing in Multiple Shows Physiology of Being Stage-Lean Transitioning to the Off-Season Does everyone need to regain body fat after a show? Peter J. Fitschen, PhD, CSCS, is the owner of FITbody and Physique, where he works full time as a contest prep coach. His combination of education and experience are unique in the sport of bodybuilding. He has a PhD in nutritional sciences from the University of Illinois, a master’s degree in biology with a physiology concentration, and a bachelor’s degree in biochemistry from the University of Wisconsin at La Crosse. As a researcher, Fitschen has coauthored 18 peer-reviewed publications, including several directly related to bodybuilding contest preparation. He is certified as a strength and conditioning specialist (CSCS) through the National Strength and Conditioning Association. He has been competing in natural bodybuilding since 2004 and won his natural pro card in 2012.Cliff Wilson is a professional natural bodybuilder and one of the top physique coaches in the industry, having established himself through his work with competitive bodybuilders and powerlifters. Using a combination of scientifically proven methods and experience-driven techniques, Wilson’s clients have amassed over 100 pro cards, more than 60 professional titles, and 9 world championships. His reputation as a coach has also allowed him to become a noted fitness author, with articles published in dozens of magazines and websites. Wilson is also a noted guest speaker who has given lectures around the world. “Cliff and Peter have established themselves as among the best at precompetition coaching. Together, they have written the most comprehensive book on the topic to date. Anyone interested in physique competition would benefit from giving it a read.”Brad Schoenfeld, PhD, CSCS,*D, CSPS,*D, NSCA-CPT,*D, FNSCA, Author of The M.A.X. Muscle Plan and Science and Development of Muscle Hypertrophy "This book is the how-to of bodybuilding! I'm a firm believer in knowing the science behind every aspect of competition; Cliff and Pete provide just that in Bodybuilding.”Cyd Gillon, Two-Time Ms. Figure Olympia"While there are other books on bodybuilding and contest prep out there, this is THE book that covers every topic in complete detail and has become the new standard for the sport. I recommend Bodybuilding not only to all my clients but also to any coach or athlete who wants to take their knowledge to the next level."John Gorman, Co-owner of Team Gorman, Elite Trainer for 1st Phorm, and Author of Metabolic Capacity and Reverse Dieting Back (or rear) double biceps posePreparing for the women's physique divisionShould I be concerned about sugar intake during contest prep? Show more