How do men prepare for a physique competition?
Olympia Men’s Physique Showdown competitor, and contest prep coach Tonnell Rodrigue shares eight tips on getting stage ready.
- Set Your Schedule.
- 5 Sets in the Gym, Plus Cardio.
- Know Your Foods.
- Load Water and Sodium, Then Cut Sodium First.
- Bring Back the Sodium.
- Relax After Pre-Judging.
- Don’t Work Out the Day Before the Show.
How long does it take to prepare for a physique competition?
We all start in different places with different body shapes, but most competitors diet for a minimum of 16 weeks before a competition. They diet because they’ve already built the much needed muscle for their category.
How do I train for a physique competition?
Keep up with the cardio, five days a week for 45 minutes. On leg day, perform five minutes of high-intensity intervals on a stationary bike between each exercise. Do 60 seconds at 80–90% max heart rate (about an 8–9 on a scale of 1–10), followed by 60 seconds of slower-paced active recovery.
How much do men’s physique competitors make?
The 46th annual Mr. Olympia bodybuilding competition takes place in Orlando, Florida this weekend. Since 1965, the Mr….Men’s Classic Physique Olympia.
| Place | Name | Prize money |
|---|---|---|
| 1 | Chris Bumstead | $30,000 |
| 2 | Terrence Ruffin | $10,000 |
| 3 | Breon Ansley | $5,000 |
| 4 | Alex Cambronero | $3,000 |
How much cardio is needed for contest prep?
When I start preparing for a contest I increase my cardio every week until the final week of dieting. I start with three hours of cardio a week for the first four weeks. At twelve weeks out I increase my cardio to four hours a week. At ten out weeks I increase it to five hours a week.
What do physique competitors eat?
Many physique athletes find that a high carbohydrate diet can greatly benefit them during a prep. Low carb and ketogenic diets can and have been used by competitors, but performance markers appear to improve (or remain) when carbohydrates are given priority in the diet.
How many calories do you eat on contest prep?
When you start a ‘comp prep’ phase or any diet, you want to be eating as many calories as possible. Starting on or plateauing on 1,500 calories, especially as a comp prep athlete, is not a great place to be, even more so if you have a lot of weight to lose.
How to prepare for men’s physique competition?
Introduction to Men’s Physique Competition 1 Show Day, Dieting, and Training Tips for Physique. During the comparison round, judges will observe competitors in group setting and have them perform quarter turns to access their physiques from 2 Posing for Physique Competition. 3 Fat Loss for Physique Competition. 4 The Bottom Line.
How much water should you drink before a men’s physique contest?
Most men’s physique contests are held on Saturdays. Assuming your first show is Saturday, Rodrigue advises drinking two gallons a day from 14 days out until Friday, when you’ll drink a half-gallon of water by 6 p.m. At 7 p.m. on Friday (day before the show), switch to a 16-ounce bottle of water and sip from it up until the show begins.
What is pre-judging for men’s physique competitions?
Pre-judging is the first part of a men’s physique show, where the judges gain an initial look at the competitors. Finals will decide the winners. The two events are typically separated by 5-6 hours. After the morning pre-judging, Rodrigue recommends drinking 8 ounces of water right away. Continue sipping water until the finals.
Do I need a contest preparation coach?
Not only will this give you more insight on what to expect, it will also help you decide if this is something you truly want to do if you’re on the hinges. Although some competitors choose to go through the contest preparation stage alone, I strongly recommend that a beginner hire an experienced coach to help guide them along the way.