Still working on my confidence to post photos i am 21 and been lifting for 6 years but only the last 2.5 are actually done right with guidance from older lifters
It’s like half a fist of mine it is my first show and I do it for the experience but I know you guys know your shit as far as training and nutrition is concerned
I forgot to mention that I use 25 grams of dextrose and 10 grams of eaas during my workouts 7 days a week i am doing push pull legs push pull legs and last day of the week training abs when I train abs I don’t use intra workout
The confidence needed to post a pic of yourself is well below the confidence needed to walk on stage, nearly naked, having your body compared to the others around you and a “standard” in everyone’s mind.
So, I ask, is this contest a bodybuilding contest or a physique contest?
You don’t mention how much muscle you have. That’s where pics would help.
At 5’ 11", 183lbs is fairly good size if it is a large percentage of muscle. Another way of answering the question without pics is to tell us your strength in the major compound lifts. What are you best poundages in the following movements?
Bench Press
Overhead press
Squats (at least as low as parallel)
Deadlifts
Pullups (max reps you can do)
Please include the weight and number of reps if you don’t do single max lifts.
Last time I tried to do an 1rm in bench i had 120kg
I can deadlift 190 for 5 reps
Squat 130 for 5 (my legs are underdeveloped)
Overhead press 75 for 5
And I can do about 15 strict pull ups
All of what follows is my approach to contests:
Pick a couple of those lifts to use as a gauge of muscle loss. This is the last thing you want. Test yourself on one of the presses and the squat now to see how much you can lift for 10 reps. Using percentages you should be able to lift the following weights 10 reps (2% per rep):
Bench Press: 96kg
Overhead Press: 67kg
Squat: 115kg
I picked 10 reps as you might want to be doing higher reps in the weeks up to the contest.
Every week perform the 10 rep test on the two exercises you chose. If you are getting weaker, you are losing muscle. You need to add some calories. You can tolerate a small loss of strength.
Check the mirror daily, looking to be getting sharper. If you don’t notice a change after 3 weeks, you are eating too many calories.
Coaching blind is next to impossible. You will need an unbiased eye to give you accurate feedback. The ideal situation is to maintain your strength while you see more muscle definition. A very difficult goal.
This is your first show, so don’t expect it all to go perfectly. Sometimes the first attempt falls far short of your hopes. I came in dead last in my first contest.
I really appreciate all of your responses rt nomad thanks for the feedback and the guiding i IAM currently working with an older competitor as sort of a coach i will implement the test you advised take care and thanks again
Allow me to add one more thought: IMO anxiety is your biggest enemy come contest day. You need to control that, or you will hold more water under your skin and have a smooth look.
Most competitors say they missed their peak. They looked good the day before the show and actually look much better when they wakeup Sunday morning, wondering why they didn’t place higher. IMO, they most likely didn’t miss their peak, they were just too anxious the day of the show. If you’re nervous it is costly. You will look flat.