There are Masters divisions in bodybuilding, and local shows are very forgiving.
For serious: if your goal IS to compete, don’t be like those guys in powerlifting that go “I wanna bench at LEAST 500lbs before I do a meet”. Competition experience in and of itself is invaluable.
If your goal isn’t actually to compete, then it’s no sweat, but being bad at your first competition is kinda how it’s SUPPOSED to go. When you played sports as a kid, you didn’t wait until you were awesome to play. I wrestled in high school: on week 1, I learned how to shoot a double leg and sprawl, and the next week I had my first meet, where I wrestled some kid that had been wrestling since they were 5. I was bad at it. I got better.
I get what you’re saying, and I accept a 1st show could and probably would not go to plan. But I’d like to at least look like I belong and I’m now doubting I can build enough leg muscle in particular for that. I know physique is always an option, but for me it’s only classic that interests me.
Perhaps the local amateur bodybuilding scene in the UK is WAAAAY more competitive than it is here in the states, but I’ve seen all types of dudes compete at that level. For non-enhanced dudes, it really seems to be a competition about getting as lean as possible.
I ask only because I once had a similar goal, and I didn’t even start thinking like that until I was about 37. My priorities have shifted since then, but even so: I got in the best shape of my life at about 43-44 years old. I wasn’t stage-ready to WIN, but I had a winning natty BBer whom I trust tell me I was about 5 lbs away from shredded for that goal.
Point is: I’m thinking you could still go for it—maybe your best years are still ahead of you?
Thanks I appreciate that!
My original goal was to just get in the best shape of my life by 40 after a few years of aimless training led to me looking like I barely trained. Hopefully I can at least follow in your footsteps and keep making progress into my 40’s
Seated hamstring curl x 4 sets
Good mornings on smith x 4 sets (120kg top set)
Lying hamstring curl x 4 sets
Adductor machine x 2 sets
Taking a new approach on calves, going to mix heavy sets and lighter high reps. My plan is to get to the point where I would normally fail/give up and push for 10 more. Like Ali said, you only start counting when it starts hurting.
Tired of the calf jokes now, they need to grow or die trying (maybe a little extreme but I’m feeling dramatic)
Friday night I did the dangerous act of sleeping and woke up with the neck mobility of….well something without a neck. Saturday was spent foam rolling and stretching and woke up today feeling a fair bit better. But thought I’d better be cautious and stuck with machines
Chest & Arms
Incline chest press x 4 sets (top set 103kg)
Incline cable fly x 4 sets (top set 12.5kg)
Decline chest press x 3 sets (top set 80kg)
Fly machine x 3 sets
Smith machine jm press x 2 sets (80kg)
Dumbell skull crush x 2 sets (22kg)
Reverse cable push down x 2 sets
Hammer strength preacher wide x 2 sets (top set 80kg)
Hammer strength preacher close x 2 sets (top set 60kg)
Hammer curl x 1 set (28kg)
21’s x 1 drop set (14kg)
Leg extensions x 3 sets
Belt squat x 5 sets (top set 220kg)
Leg press x 4 sets
Leg extension x 1 drop set
Continued the theme of 10 extra reps on my high rep sets of calves. Calves were pumped and on fire. I figured that was an extra 40 reps in total for that session. Far from great reps but extra so it’s gotta be a bonus! It’s all trial and error with calves, they are truly an anomaly. If I can get them to grow then I will make millions releasing calf training books
Disappointed with last nights quad session, missed the mark on intensity, form and volume i think. Got to the gym later than usual and my hips and quads were tight and and uncomfortable, but they’re just poor excuses!!
Leg Extension x 3 sets
Belt Squat x 4 sets (top sets 210kg)
Leg Press x 4 sets of 20 (top set 250kg)
Leg Extension x 2 dropsets
Really annoyed with myself for last night, feels like a wasted session.
MUST TRY HARDER
My 1st real PB in years tonight. Not a rep pb or anything like that, an actual PB. 52kg x7 dumbell overhead.
Really happy because in honesty at 38 I wasn’t expecting to be getting stronger than I’ve ever been on any lifts.
(Disclaimer though when I was strength training when younger I only ever did dumbell as an accessory towards the end of sessions so never really pushed it)
I also put my current diet into chat gpt to see a rough guide of my numbers. Pretty much where I thought I’d be at.
I only upped the calories by about 300 2 weeks ago as I’d stopped gaining anything. Since then I’ve gained 2 pounds.
I don’t do any cardio at all but I have quite an active physical job so I’m on my feet at least 5 hours of the day and get plenty of steps in.
Diet wise it’s ok not great. I’m not the best eater so getting 5k calories in is hard for me. But I try and keep it clean. The worst parts are the bagels for breakfast and the amount of sauce I put in my chicken and rice
This is the bottom of my RDL/SLD (whatever you want to call it). Targeting hamstrings, how does my body position look? I’m thinking my hips could possibly be further back?!
Did arms too but in honesty I did this session early Sunday morning after staying up until 3am getting a little merry, so by the time I’d got to arms my energy levels and general interest were more than gone
Leg extension x3 sets
Belt squat x4 sets (top set 220kg probably most comfortable it’s felt, 240kg next week)
Pendulum squat x3 sets (top set 60kg)
Leg press x4 sets (top set 250kgx18)
Leg extension x75 reps (goal is 100)
