Lýsing:
The popularity of bodybuilding is at an all-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. With unparalleled detail, Bodybuilding is your go-to guide for bodybuilding success!CE exam available! For certified professionals, a companion continuing education exam can be completed after reading this book.
Annað
- Höfundur: Peter J. Fitschen
- Útgáfa:1
- Útgáfudagur: 03/2019
- Engar takmarkanir á útprentun
- Engar takmarkanir afritun
- Format:ePub
- ISBN 13: 9781492587491
- Print ISBN: 9781492571339
- ISBN 10: 1492587494
Efnisyfirlit
- Cover
- Praise for Bodybuilding
- Title Page
- Copyright
- Contents
- Foreword
- Preface
- Acknowledgments
- Photo Credits
- 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
- 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?
- 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?
- 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?
- 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
- 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?
- 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
- 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
- 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 while wearing my posing suit?
- Should I pose in a sauna?
- Posing Practice
- Posing 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
- When should I register for a show?
- 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?
- 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
- 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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- Gerð : 208
- Höfundur : 13761
- Útgáfuár : 2019
- Leyfi : 379