How to Train for a Bodybuilding Competition on a Busy Schedule

If you sat down and made a list of what to do in preparation for a bodybuilding competition, what would be on the list? Train hard, and eat clean - right? Nope- keep writing. There is the weight training, cardio, mandatory and routine posing, tanning, meal preparation, dieting, and suit selection. Add in working fulltime and seeing to family commitments and you can see where things get really busy. Follow these tactics to stay on track.



Instructions

1. Make the decision to compete. How often have you heard of someone who said they were going to compete, but never did? When you ask why, they offer a variety of reasons. They were too busy with work, they couldn’t handle the dieting, or they just didn’t know how to do it. Whatever the case is, they all share one thing in common, the person failed to commit to competing. One you are positive you want to compete, you can move on to step 2.

2. You will never hit a target you can’t even see. This is why it is critical for you to define your goals. They should be Specific, Measureable, Realistic, and Time framed. For example, you may want to gain 5lbs of lean mass in 3 months, and add 1 inch to the diameter of your thighs. Now that you have set a goal, you can use this to focus your energy to attain it.

3. Periodize your training. Performing 3 sets of 10 reps not only gets boring, it also become ineffective after time. Look at a calendar, and work backwards from the day of your competition to figure out which training phases you will work through. Phases to consider include cycles of strength, hypertrophy, conditioning, and power. Within these phases you change a variety of things up to keep your body guessing. These include weight, reps, rest period, exercise choice, exercise order, and tempo. For example, you may spend your last month of training in a conditioning phase with the goal of shedding body fat.

4. Prepare your meals in advance. I can’t stress this one enough - if its mealtime you had better have your food next to you in an insulated bag- not at McDonalds. Set aside a few hours on Sunday to get ready for a successful week. This might include cutting up your veggies, baking some potatoes, or grilling some chicken. Whatever you are making, do it in BULK. I like to prepare enough food to last me through to midweek, and cook again on Wednesday night for the remainder of the week.

5. Manage your time. Again, get out the calendar and schedule the following: resistance training, cardiovascular training, meal preparation, tanning, posing, work, family commitments. Once you have it down on paper (or blackberry), you will feel like you have more time in your day. In reality, you will just be using your time more efficiently.

6. Choose quality supplements. Training for a bodybuilding competition can really take its toll on your body. The increased training volume, combined with a calorie restricted diet can wreak havoc on your joints and muscles, so it’s important to use quality supplements to help get you through it. Glutamine will help reduce muscle soreness, fish oil will reduce joint inflammation, improve cardiovascular health and assist with brain function, and a greens supplement is a great way to get important plant nutrients your body may be lacking.

Use these strategies the next time you want to compete. You will find yourself to be more driven, better organized, less stressed, and look ready to look your best on competition day.

Ryan Lyn, BSc., CSCS
Certified Strength & Conditioning Specialist
Certified Personal Trainer
Ryan's Website