Above And Beyond - The BeyondMass Magazine

January 2004

Competitor's Corner - Precontest Top 10 (Part One: Overview) - by PRAETORIAN
1. Diet 2. Ergogens 3. Cardio 4. Training 5. Rest 6. Posing 7. Water manipulation 8. Skin prep 9. Carbing up 10. Final touches

The above are some of the most important subjects which need to be addressed prior to preparing for a bodybuilding contest. I say “prior” because during preparation the stress level can be enormous and there is no need to add to it by being unprepared. I will give a brief overview of each subject and will discuss each in detail in upcoming articles.

To step onstage and present a complete package to the judges as well as the audience you must be prepared, have a polished presentation, and a dialed in physique. To achieve this state you must have each of the above subjects honed to perfection. Time and experience will help but thorough understanding of these elements is crucial to peak optimally.

1. Diet: The most important part of pre-contest prep is the diet. Macronutrients such as fats, proteins, and carbohydrates must be consumed in the proper ratios, at the proper times, and in the proper quantity. Overall a reduction in carbs will be necessary to initiate lipolysis and get down to a level of body fat that will adequately expose your muscles.

2. Ergogenic aids: This is a subject everyone competing will have to decide for themselves. There are risks and there are benefits, but in the end you have to make that decision for yourself. Keep it simple is the key…there are many different compounds used and reactions between them can happen…keeping it simple is the solution to minimizing risk and maximizing benefit. As for AAS pre-contest, a test base, a non or low aromatizing anabolic, plus a final hardener, is all one really needs. Metabolic stimulators such as T3, clenbuterol, and ECA, can be used successfully to aid in lipolysis and muscle preservation. HGH, insulin, and IGF-1LR3 can be added as well, but are unnecessary until reaching the upper echelons of competition.

3. Cardio: A must for hitting ultra low bodyfat levels. Anyone that believes they can attain the ultra ripped look without cardio is only fooling themselves. Cardio does not have to be done hour upon hour but HIT cardio used in conjunction with a solid diet plan will aid greatly in achieving the look you desire. Cycling cardio intensity can also help maintain energy levels while on a low carb diet.

4. Training: A correct training routine will help maintain, and sometimes build, additional muscle while stripping off bodyfat pre-contest. Changing your offseason routine to higher reps and supersets at pre-contest time is a surefire way to catabolize muscle tissue and come in looking drained and depleted with little muscle size. Heavy weights, intensity and recovery, on limited energy supplies is the key here.

5. REST: capitalized for a reason… Without rest you will definitely hit the WALL at some point in time during your preparation. You should set aside one day during the week for total rejuvenation, including body, mind and soul. No training, no cardio, just eating and resting combined with some form of self awareness such as meditation, visualization, deep breathing exercises, massage, socialization, sex….etc. Reduce stress to increase mental strength and motivation to power you through the next 6 days.

6. Posing: This is a truly a no brainer but something often neglected until the last few days…not smart. If you have dialed in and have the ultimate body but cannot present it to the judges, then what good is it? The old adage, “practice makes perfect”, definitely applies here.

7. Water manipulation: A very controversial subject that threatens competitors like the plague. If you can master this element you will be among the few…trust me. I will uncover myths and present techniques that are tried, tested and true. Again, keeping things simple and following scientifically proven methods will help you achieve that dry, tissue paper thin skin over full hard muscles look! Diuretics, plasma expanders, and natural methods will be discussed illustrating both the good and the bad effects.

8. Skin prep: Shaving, exfoliating, tanning, oiling, and vasodilatation techniques all combine to give you the perfect presentation. This can make or break a close competition and you do not want the “mud man look”, trust me!

9. Carbing up: The one element that can make you look huge and ripped, or small and fat. Glycogen holds water inside the muscle cell, but extra-cellular water will make you look like dieting was not a part or your pre-contest prep.

10. Final touches: The final touches the day of the contest that can springboard you ahead of your fellow competitors…STAY TUNED!

The information and articles discussed are not to be accepted as medical advice. All articles are to be interpreted as role playing. The site does not advise the use of anabolic steroids nor condone them.