Bodybuilding

Bodybuilding : The Complete Contest Preparation Handbook

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Description

Bodybuilders of all levels as well as contest prep coaches and practitioners who prepare clients for competition.
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Product details

  • Paperback | 240 pages
  • 216 x 279 x 17.78mm | 794g
  • Human Kinetics
  • Champaign, IL, United States
  • English
  • 8.5
  • 1492571334
  • 9781492571339
  • 460,014

Table of contents

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?
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Review quote

"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
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About Peter J. Fitschen

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.
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