Many call bodybuilding a science, but it is actually a combination of science and art. It’s hard enough to pack on the pounds of muscle, but then shedding body fat while maintaining all that lean muscle is truly an incredible feat. Regardless of genetics, chemicals, and diet, looking tousled on stage requires more than just the basics. Here are some tips for those of you who need to bring the shredded wheat! I’ll bring the milk…
1.) tan. That’s right: tan, tan, and then tan some more! Do you realize how even Caucasian bodybuilders almost look black on stage? That’s because the oils and highlights on your bodies will show much better definition the darker they are. There are a number of fake bronzers on the market that give off a nice orange glow. But to look really legit, you need to tan in the sun or on a bed. Other than steroids, this is perhaps one of the unhealthiest aspects of bodybuilding. Although your body needs sunlight to synthesize vitamin D, tanning is dangerous and can lead to skin cancer, premature aging, and that ’80s rock look. Be sure to use plenty of moisturizers, get plenty of the antioxidants listed on this site and remember not to leave any part of your body white. Nothing is worse than a pair of ghostly white legs on stage.
2.) DROP OF WATER. Jay Cutler was criticized during the 2007 Mr. Olympia because many thought he had a layer of water under his skin. Water retention and creatine loading is good in the off-season, but on stage he is a bodybuilder’s worst nightmare. Water washes away the definition you’ve gained from dieting and doing non-stop cardio over the last couple of months. Be sure to drink a water neutralizer like dandelion root, green tea, or apple cider vinegar a couple of times a day during contest prep. MHP makes a great product called Xpel, which allows you to remove unwanted water. I have tried this product and it works. However, make sure you drink enough water and stay hydrated, no one likes a headache.
3.) DON’T DECREASE TRAINING Just because you want to maintain as much muscle as possible doesn’t mean you should be afraid of breaking down a bit before competition. Champion bodybuilders know that you need to train hard until you compete. Arnold’s famous pre-contest routine is legendary for its difficulty. Remember, recovery is everything. Proteins, BCAAs, glutamine, and a nighttime formula will help.
high volume vs. heavy training
When it comes to training type, it’s important to understand how your body responds to different types of training. Some professionals will lift a lot of weight before the contest. Others, including myself, will opt for a routine of about 16 sets per muscle group at 15-20 reps. This is especially important for those looking to slim down their body and chisel in definition. Light weights won’t make you taller, but they can help you look shredded.
4.) CARDIUM. This is a difficult topic to talk about for many experts. Most bodybuilders will increase cardio sessions to an hour a day, or even two hours a day before a competition. However, some refuse to do so based on the fact that their body can become catabolic. We recommend doing cardio in the morning after waking up and taking at least 5-10 grams of BCAAs and glutamine. This will help prevent muscle breakdown, while aerobic exercise will shed body fat due to low glycogen levels in the morning. If you’re not a morning person, do cardio after weights. I would recommend a moderate to intense pace throughout the duration. Normally, I recommend HIIT training to shed body fat, but for bodybuilding purposes, riding a stationary bike or walking uphill on a treadmill should do the trick.
5.) CARBOHYDRATE INTAKE. Surely every bodybuilder knows that in order to burn fat, he must deplete his glycogen stores. You can’t do this by eating sugar and flour! Your body won’t burn fat if it doesn’t have a reason to. An easy way to deplete glycogen is by cycling the amount of carbohydrates consumed on different days. For example, as I write this article, I have only consumed 100 grams of carbohydrates today and will continue to do so for the next 3 days. This will ensure that my glycogen stores are depleted and my body is activated to oxidize fat. On day four, I will increase my carbs to around 400 grams to allow my body the fuel it needs. This shouldn’t be done year-round, but it’s an extremely effective way to diet, especially before a contest. Follow these guidelines and you’ll be well on your way to looking totally shredded on stage!
