what is natural bodybuilding competitions?

 what is natural bodybuilding competitions?

Most men shudder at the prospect of competing in a bodybuilding competition. Ok, I'm here to tell you that you don't have to be this monstrous creature to compete. Here's a beginner's guide to getting on stage and winning. Find out more.

I've seen and competed in local bodybuilding shows enough to know that if you just turn up in good shape (conditioned), you'll place well and have a good chance of winning! I'm talking about amateur competition and playing as a beginner, teen, or even open division athlete for the first time.

If you're only interested in competing for fun and doing well the first time, you can skip down to the eight guidelines below or read the rest of this article for educational purposes.

The most important factors for you are reducing your body fat to 9% or less (the lower the better), perfecting your mandatory poses, and getting some assistance with competition tanning product application. Conditioning and posing are the two most important things for you.

However, I will include a detailed approach to the aspiring natural bodybuilder who wants to not only do well but be the best he can be in embodying the key elements of being competitive in a natural bodybuilding competition for the remainder of this post.

Your success will eventually be limited by genetics, but you'll never know how far you can go until you try. Here's the formula for winning a bodybuilding competition.

AGE

First, after puberty (18 years or older), substantial gains in muscle hypertrophy require years of training (Malina et al., 2004; Pfeiffer & Francis, 1986), and there is a strong non-linear association between strength and muscle size (Malina et al., 2004; Pfeiffer & Francis, 1986). (Sale, 1988).

At first, as strength grows, so does muscle size; but, after these initial adaptations (i.e. 6-12 weeks), strength gains become increasingly difficult; however, muscle mass gains after the initial growth spurt become much more difficult (Sale, 1988).

Muscle size starts to decline at the age of 30 (McArdle et al., 2001); however, the rate of increase in muscle size between 20 and 30 years of age is not as high as it is in the late teenage years (16-19 years of age) (Malina et al., 2004; Pfeiffer & Francis, 1986).

The following is from Brooks et al. (1996):

"People develop strength at different rates, much as they do with other types of exercise. The relative predominance of quick and slow-twitch motor units in muscles may explain some of this variance. ...

Fiber composition is genetically determined, according to several studies... ​Genetics, then, has a strong influence on the ability to gain strength, but a good training program will enable you to exceed your potential within a genetically determined 'output envelope' (p. 393)."

This is not intended to discourage, but rather to disclose scientific evidence. Everyone is unique, so work hard and do whatever it takes to be the best you can be.

Hansen (2005) reported the following:

"All champion bodybuilders have mesomorphic characteristics. If they didn't, they could not have made it to the championship level. Someone who is largely ectomorphic or endomorphic does not have the genetic makeup to become a champion bodybuilder. He can certainly improve his physique and, in some cases, dramatically transform this body.

But to reach the top of any sport, genetics plays a role to some degree. Knowing your body type will help you design a training and nutrition program appropriate for your unique physique (p. 18)."

GENETICS

And if you achieve maximum muscle hypertrophy (as high as you can genetically get), you're just halfway there. They must also be able to condition, which is described as the ability to shred body fat to levels of around 3-5 percent in a nutshell. So the question is: which approach will you take? Which is more important: size or conditioning?

So, here's some insight into the contest preparation conundrum. Even if a performer is large on stage, if their body fat is too much, they will appear sleek and not as muscular (Hansen, 2005). Someone who isn't very large but is shredded can appear larger on stage because they are harder and more closely packed (Hansen, 2005).

It is required that one comes as close as possible to resembling an anatomy map. This is the most important aspect of performing well in a bodybuilding competition, particularly as a beginner or even as an open competitor. Also, keep in mind that height and genetics play a role in how much muscle one can cram into one body (Brooks et al., 1996; Malina et al., 2004).

The number of muscle fibers and the length of muscle are influenced by one's height. The greater the capacity for development, the longer the muscle. Taller people have an advantage over shorter people in that they have more muscle to hypertrophy.

The less muscle available for hypertrophy, the shorter a person is. And, in the case of short stocky bodybuilders, this is more of an illusion since short guys tend to appear more compact. Often, if a person's body weight is too high for their height (5"8 180-200 lb of pure muscle), then they are genetically superior or they have received pharmaceutical assistance (Kouri et al., 1995).

Remember that at body fat levels of 3-5 percent, a person's weight can only go so far for a given height (Kouri et al., 1995). The amount of muscle mass we can bear without taking drugs is largely dictated by biology, but it can also be influenced by training.

BODY TYPES

The physiques of bodybuilders are affected by their body shapes as well. Endomorphs have it a little more difficult because, while they can pack good muscle size, showing this muscle with low body fat levels is difficult. Mesomorphs have a strong advantage in competition in terms of muscle density and size, ectomorphs do as well in terms of conditioning and low body fat levels, and endomorphs have it a little more difficult because, while they can pack good muscle size, showing this muscle with low body fat levels is difficult (Hansen, 2005).

These three body types have metabolic rates that are related (Hansen, 2005). Ectomorphs have the largest, followed by mesomorphs, and finally endomorphs (Hansen, 2005).

However, bear in mind that most people aren't 100% one or the other; instead, they're a mix of the two. Nonetheless, the secret to realizing one's full potential is to prepare as required for your body type in order to arrive at a competition in top shape.

The next step is to determine proportions that are pleasing to the eye for your body type. For more large bodybuilders, striking poses that reflect muscle, as well as straight arm poses if arms are impressive enough, would be advantageous.

Staying compact and possibly displaying the disappearing waist would be advantageous for smaller bodybuilders. The ability to transform your torso in different positions to make your waist look smaller is what I mean by disappearing waist. This gives your proportions a huge boost by making your upper and lower bodies look larger.

Bodybuilding is an illusion sport when all other factors (size and conditioning) are equal. The ability to highlight your strengths while concealing your flaws can mean the difference between moving down or up a few spots.

SYMMETRY

Having a large back (strong lats) and a narrow waist (excellent conditioning), having the biceps be similar in size to the calves, and having all muscle groups formed are all examples of good proportions (Hansen, 2005; Willoughby, 1970). Both sides (i.e., the right and left arm) must be as equal as possible to achieve symmetry (Hansen, 2005). Muscularity refers to the presence of striated and thick muscles.

Conditioning, on the other hand, is the most critical aspect of natural displays. This entails maintaining a low body-fat ratio, which helps the muscles to be more clearly visible.

Simply search online for local competitions in your region and attend a show as a spectator to get a better understanding of what it takes to compete. The shows are inexpensive, with gate prices ranging from $10 to $20 for prejudging (morning show) and $15 to $30 for the finals (evening show).

Don't be shocked if some of the men on stage don't look the part; this is a common occurrence in most series. You'll probably see some men in fantastic shape on stage as well, with several more in the center.

ANYONE CAN COMPETE

In the end, anybody will participate in a bodybuilding competition. It's just a matter of setting fitness and health goals for yourself and achieving them. A bodybuilding competition, in my view, is nothing more than a reward at the end of a training period. Bodybuilding competition is a once-in-a-lifetime opportunity to showcase your incredible accomplishments in health and fitness.

If I had to recommend a book and a movie for bodybuilding, I would suggest John Hansen's Natural Bodybuilding and Arnold Schwarzenegger's The New Encyclopedia of Modern Bodybuilding, as well as the DVD Pumping I

While natural bodybuilding is a little different, this film is a pleasant documentary of many bodybuilders' training and competition experiences in the 1970s, and it is also quite inspiring!

Water ingestion before a competition has been a contentious topic in bodybuilding for several years. Indeed, it is said that one must feel their worst in order to look their best. This is absolutely and totally false.

You must look and feel your best in order to be your best. This is achieved by eating a balanced diet, exercising intelligently and diligently, and believing in yourself even though no one else does. In terms of water consumption, I drink enough of it and remain hydrated. Dehydration is extremely harmful to the body and is a prime example of doing something incorrectly.

The following are the most important requirements for competing as a natural bodybuilder and succeeding:

1. LEARN THE 4 RELAXED POSES

The Front left/right hand, and back are all comfortable.

2. LEARN THE 8 COMPULSORY POSES

Most abdominal and muscular, front double biceps, front lat spread, right/left side chest, right/left side triceps, rear lat spread, rear back double biceps

Learn all of these poses thoroughly and repeatedly before they become second nature to you and you feel comfortable and at ease in them. Months of practice will be needed.

3. TRAIN TO BE AS STRONG AS YOU CAN BE

This element of training entails two distinct types of training. First, heavyweight training stimulates muscle size and density; second, high-volume training stimulates muscle shape and form.

Major muscle group lifts such as the squat, leg press, bench press, pull-ups, and deadlifts will be used in the heavy training, with a repetition range of 6-10 reps, and often 2-5 reps with longer rest periods (1-3 minutes).

Do not be concerned about how high your friends lift or what you read in the newspaper. Instead, focus on improving your own personal ability. I prefer to measure strength in terms of relative strength rather than absolute strength.

In other words, a 220 lb. man who can bench press 300 lb. is actually weaker than a 160 lb. man who can bench press 225 lb. This was determined and proven true simply by dividing the amount of weight lifted by one's body weight (i.e. 225/160 = 1.4 vs. 300/220 = 1.3).

On-stage the 160 lb. man will look more impressive because pound for pound, he is stronger. And trust me, I've competed before and beaten men who were over 200 lbs. I weigh a mere 160 lbs, but with my strength being as it is, my muscles take on a more impressive and stronger look on-stage.

The high-volume exercise entails working the same main muscle groups as well as minor muscle groups with higher repetitions (8-12) and lighter weights while resting for brief periods of time (30-45-seconds).

This type of exercise helps to form, define, and tone muscles. Muscles are characterized not by any magical influence, but rather by the high caloric cost of this form of exercise, which burns fat more effectively than heavy lifting.

Both types of training are needed to achieve the best results in natural bodybuilding. Resistance training should be done 2-4 times a week. 2 days is the bare minimum, 3 days are ideal, and 4 days are slightly better than 3.

4. BECOME AS FIT AEROBICALLY AS YOU CAN BE

Standard aerobic exercise is used in this style of training to make the body a more effective fat-burning machine. It will also improve the quality of life and help you live longer.

Many aspiring bodybuilders make the mistake of believing that aerobic exercise causes muscles to shrink, and as a result, they avoid this type of exercise entirely. Avoiding this type of workout is clearly a mistake. Aerobic exercise, on the other hand, can remove the fat that covers certain muscles, resulting in the appearance of larger, more developed muscles.

High-intensity interval training is the best form of aerobic training for bodybuilding (HIIT). For example, a typical HIIT workout might include riding an exercise bike and pedaling really fast for 30 seconds (i.e. 100 RPM) before pedaling slower (i.e. 60-70 RPM) for a 60-second rest time. This loop will be repeated 10 times, resulting in a 15-minute high-intensity fat-burning workout.

Now, keep in mind that this type of training is very strenuous, and you should listen to your body to avoid overtraining. In other words, 2-3 HIIT workouts per week could be enough. HIIT workouts 1-3 times a week.

Train at a moderate-to-low intensity for the other aerobic workouts. These lower-intensity aerobic exercises help the body lose fat while also allowing it to recover from muscle soreness.

Cardio should last between 30 and 60 minutes, with 30 minutes being the minimum, 45 minutes being the best, and 60 minutes being the most effective. If you want to lose weight, you can do aerobic exercise 3-5 times a week. 3 days is the bare minimum, 4 days are ideal, and 5 days are slightly better than 4.

Effective cardio usually lasts 20-60 minutes, with 20 minutes being the shortest, 30-40 minutes being the best, and 45-60 minutes being the most. The difference in minutes is due to the fact that everyone's body shapes and metabolic rates are different. Doing the least amount of cardio while getting the most bang for your buck is ideal.

5. BECOME FLEXIBLE

In fitness and bodybuilding, versatility is essential for long-term success. Flexibility lowers the risk of injury and avoids overuse injuries from exercise. I've taken yoga lessons and they're fantastic! They not only improve body versatility, but they also train the mind, teaching you how to link the mind and body as one.

This is the essence of bodybuilding. It is a science that focuses on maximizing the body's capacity to act and move more freely in daily life. Yoga is also beneficial for enhancing body control, coordination, and stamina. Yoga poses are fantastic for bodybuilding. They teach the art of posing, which is sorely lacking in today's bodybuilding competitions. It's one thing to have a great body, but it's an entirely different matter to transfer the body with grace and fluidity.

6. EAT  RIGHT

It's easier than you would think to eat healthily. Many people are frustrated by the controversy about whether all calories are produced equal or not. They want to know what proportion of carbohydrates, proteins, and fats they should consume. However, one principle remains true: if you eat more calories than you consume, you will lose weight. It's as simple as that. The procedure, however, can be complicated.

Carbohydrates account for 55-65 percent of my calories, protein for 20-30 percent, and fats for 10-20 percent. The trick is to consume high-quality foods (high in vitamins, minerals, and antioxidants) and limit low-quality foods (high in calories but low in vitamins, minerals, and antioxidants), with carbs accounting for 45-60%, protein for 20-35%, and fats for 10-20%.

Volumetrics by Barbara Rolls is the one book on nutrition that I can recommend. This book was a New York Times bestseller, and it's a perfect way to get moving in the right direction.

The time it takes to prepare for a contest should be between 8 and 14 weeks. The longer this time span becomes, though, the more out-of-shape one is. Many people I've seen are planning for a competition that is 20-24 weeks away! Allowing oneself to become too out-of-shape is clearly a mistake.

Staying within striking distance, in my opinion, is the secret to a healthier and less stressful competition training time. I dropped from 168 pounds to 160 pounds in just 8 weeks for my first show this year. The key was getting in shape in the off-season and then making minor adjustments during competition season. Since the body prefers equilibrium to drastic change, small changes work best.

7. RECOVERY AND REST

Everyone is different, but for optimum recovery and rest, 6-8 hours of sleep per night is recommended. Since the body replaces muscles at night while sleeping, rest is possibly more necessary than exercise. The key is to get a decent night's sleep.

One individual may only need 6 hours of sleep, while another may require 8 hours. The trick is to get enough sleep so that you don't feel exhausted or fatigued during the day.

8. PURCHASING CONTEST NECESSITIES

If you want to compete, you'll need trunks and tanning oils. My website is a fantastic resource for these supplies. This is simply a source of bodybuilding knowledge.

CONCLUSION

If performed correctly, natural bodybuilding can be a very good endeavor. Learning how to train smarter, eat better, and relax more is central to natural bodybuilding. It's a delicate balancing act of mind, body, and spirit coming together as one to form a stable, high-functioning individual