Things to Consider Before Your First Physique Competition

Things To Consider Before Your First Physique Competition

1)

What Kind Of Body Do You Want?

Bodybuilders are usually very muscular. They have large muscles, which make them look bigger than they actually are. Muscularity is not necessarily good for your health either; it’s quite possible that it causes cancer later in life. A person with medium build might prefer having slightly larger muscles than someone with small frame would.

3)

How Long Should I Train For?

The length of training session will depend on your goals. If you want to get stronger, then you’ll probably need longer period of time to achieve it. On the other hand, if you want to look more muscular or just feel better during the exercise session, then shorter periods of time are fine.

4)

What Equipment Do I Need?

This will depend on what your goals are. For instance, if you want to get stronger, then you will need something that is heavy enough to challenge your strength, such as barbells and dumbbells. On the other hand, if your goal is just to focus on cardio, then you may not need any equipment at all. In any case, most gyms have a wide variety of equipment for you to use.

5)

Do I Really Need To Go To Facility?

You don’t have to; there are plenty of exercises you can do at home. However, some people may require special equipment, such as barbells and dumbbells. Also, if you want to focus on cardio, then it would be best if you went somewhere where you could run or ride a stationary bike without worrying about traffic.

6)

What Kind Of Diet Should I Have?

This really depends on your goals. For instance, if you want to build muscle, then you need to eat more food than what’s required for just staying alive. On the other hand, if you want to lose weight, then you will need to eat less food than what’s required for just staying alive.

7)

Should I Buy Supplements?

This also depends on your goals. Supplements can be very helpful if you know what to buy and what dosage to take. However, it is not necessary to have supplements just to gain muscle or lose weight.

8)

How Long Does It Take To See Changes?

It all depends on your goals and circumstances. Someone who wants to get stronger will have different experience than someone who wants to lose weight. Also, someone who has more time and money to spend on the activity will see more changes than someone who is working a full time job and has a family. In any case, it usually takes at least three months of training before you start seeing any visible changes.

9)

Do I Need A Trainer?

It’s not necessary, but it can help if you have one. A trainer will help you set up a routine and can also critique your form to make sure that you are doing the exercises correctly. However, they can be expensive and if you don’t have much money, then it’s better to learn on your own.

10)

What Else Do I Need To Know?

Nothing else is really necessary, just stay focused and motivated and you will achieve whatever goals you have set out to achieve.

Routine #1: The 3 Day Split

This routine is good for people who want to build muscle.

Things to Consider Before Your First Physique Competition - Picture

Goal: Build Muscle

Day 1: Chest & Back

Exercise Sets/Reps Barbell Bench Press 3/5-8 Weighted Dips 3/5-8 Wide Grip V Bar Pulldown 3/5-8 Seated Cable Row 3/5-8

Day 2: Legs & Abs

Exercise Sets/Reps Squats 4/8-12 Lying Leg Curl 4/8-12 Stiff Leg Deadlift 4/8-12 Hanging Knee Ups 4/8-12

Day 3: Rest

Day 4: Arms & Shoulders

Exercise Sets/Reps Close Grip Bench Press 3/5-8 Lateral Raises 3/5-8 Bent Over Rear Delt Raise 3/5-8 Overhead Barbell Tricep Extensions 3/5-8 Upright Rows 3/5-8

Things to Consider Before Your First Physique Competition - GYM FIT WORKOUT

Day 5: Rest

Routine #2: The 5 Day Combo

This routine is good for people who want to lose weight or just want to focus on cardio.

Goal: Lose Weight / Focus On Cardio

Day 1: Chest & Triceps

Exercise Sets/Reps Incline Barbell Bench Press 3/5-8 Wide Grip Push Ups 3/fail Close Grip Bench Press 3/5-8 Lying Tricep Extensions 3/5-8

Day 2: Hamstrings, Lower Back & Calves

Exercise Sets/Reps Deadlifts 4/8-12 Straight Leg Deadlift 4/8-12 Romanian Deadlifts 4/8-12 Hamstring Curl Bent Knee 4/8-12 Leg Press 4/8-12 Calve Raises 5/10-15

Day 3: Off

Day 4: Back & Biceps

Things to Consider Before Your First Physique Competition - GYM FIT WORKOUT

Exercise Sets/Reps Wide Grip Barbell Row 3/5-8 One Arm Dumbbell Row 3/5-8 Chin Ups 3/fail EZ Bar Curl 4/8-12 Hammer Curl 4/8-12

Day 5: Off

Day 6: Shoulders & Triceps

Exercise Sets/Reps Military Press 4/8-12 Dumbbell Front Raise 4/8-12 Lateral Raise 4/8-12 Upright Row 4/8-12 Cable Tricep Extensions 4/8-12

Day 7: Rest

Cardio: 20-30 Minutes Either Before OR After Your Weight Workout

Routine #3: The 5 Day Full Body

This routine is good for people who are trying to gain muscle or weight.

Things to Consider Before Your First Physique Competition - from our website

Goal: Build Muscle

Day 1: Chest, Back & Biceps

Exercise Sets/Reps Incline Barbell Bench Press 3/5-8 Wide Grip Pull Ups 3/fail Low Pulley Rows 3/5-8 Chin Ups 3/fail EZ Bar Curl 4/8-12 Hammer Curls 4/8-12

Day 2: Off

Day 3: Quads, Hamstrings & Calves

Exercise Sets/Reps Squats 4/8-12 Romanian Deadlifts 4/8-12 Leg Press 4/8-12 Stiff Leg Deadlift 4/8-12 Hamstring Curl Bent Knee 4/8-12 Calve Raises 5/10-15

Day 4: Off

Day 5: Chest, Shoulders & Triceps

Exercise Sets/Reps Incline Dumbbell Press 3/5-8 Military Press 3/5-8 Pull Ups 3/fail Lateral Raises 3/5-8 Seated Dumbbell Press 3/5-8 Overhead Barbell Tricep Extensions 3/5-8

Day 6: Off

Day 7: Biceps, Forearms & Abs

Exercise Sets/Reps EZ Bar Curl 4/8-12 Hammer Curl 4/8-12 Seated Cable Row 3/5-8 Barbell Curl 5/5-10 Hanging Knee Ups 5/fail Bicycle Crunches 5/fail

Things to Consider Before Your First Physique Competition - at GYMFITWORKOUT

Cardio: 20-30 Minutes Either Before OR After Your Weight Workout

Routine #4: The 5 Day Simple But Effective

This routine is good for people who are trying to lose weight or just want to focus on cardio.

Sources & references used in this article:

The new encyclopedia of modern bodybuilding by A Schwarzenegger, B Dobbins – 1998 – books.google.com

Get there early: Sensing the future to compete in the present by R Johansen, B Johansen – 2007 – books.google.com

Creatingthe perfect Body’: a variable project by L Monaghan¬†– Body & Society, 1999 – journals.sagepub.com

Social physique anxiety and eating disorder correlates among female athletic and nonathletic populations by HA Hausenblas, DE Mack РJournal of Sport Behavior, 1999 Рsearch.proquest.com