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Bodybuilding

Bodybuilding

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    Book

    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. The Bodybuilding Online CE Exam may be purchased separately or as part of the Bodybuilding With CE Exam package that includes both the book and the exam.

    Audience

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

    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?

    About the Author

    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.

    Reviews

    “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