Introduction. Evolution of the Sport of Bodybuilding

Early Physique Competitions

The Early 1900s

Pre–Golden Era

Golden Era

Is it possible for bodybuilding competitors to compete in another strength sport (powerlifting, for example)?

The Late 20th Century

Chapter 1. The Art and Science of Bodybuilding

New Divisions

Drug-Tested Bodybuilding

Misinformed Approaches to Contest Preparation

Many competitors at my gym use methods you do not recommend yet have been successful in their competitions. Why should I follow the approaches discussed in this book rather than what the guys at my gym are doing?

Chapter 2. Sorting Through the Sanctions

Drug Use in Bodybuilding

Untested Amateur Sanctions

If I am drug-free, can I compete in untested competitions?

Untested Professional Sanctions

Drug-Tested Sanctions

Are banned substances taken for diagnosed medical reasons allowed in drug-tested competitions?

If I win a pro card in one sanction, can I compete in professional competitions in other sanctions?

Chapter 3. Breaking Down the Divisions and Classes

Criteria Defined

Men’s Divisions

Women’s Divisions

Can a competitor compete in more than one division at a show?

Final Word on Division Criteria

I feel like I may be able to compete in more than one division. How do I choose the best division for me?

Classes

Why are there multiple classes within the same show? For example, why are there three open men’s bodybuilding classes?

Can competitors make a living from prize money earned in professional competitions?

Can a competitor compete in more than one class at a show?

Chapter 4. The Reality of Readiness

New Competitors

As a new competitor attending a competition for the first time, is it important for me to attend a competition in the sanction in which I plan to compete?

Experienced Competitors

Would you ever recommend competing with less time between shows?

Readiness for Contest Prep

Patience and Time Pay Off

Chapter 5. Show Selection and Timing: The Secrets of Preparation

Selecting the Right Show

What is the best time for me to start contest prep?

Appropriate Rate of Loss

Does my weight need to decrease to get stage-lean?

Benefits of Longer Prep Time

Determining Needed Prep Time

Do I need to select a show before starting contest prep?

Could I achieve stage-lean levels of body fat in less time than you recommend?

Chapter 6. Fueling Your Physique for Contest Preparation

Energy Balance

Caloric Intake

What do I do if I fall off my nutrition plan for a day?

Macronutrients

Are high-protein diets safe?

Should I be concerned about sugar intake during contest prep?

Individual Differences in Macronutrient Needs

What is the best way to accurately measure my food?

Fiber

Vitamins and Minerals

Can I have artificial sweeteners during contest prep?

Meal Frequency

Protein Timing

Carbohydrate Timing

Refeeds

Diet Breaks

Monitoring Progress

How should a woman handle weight fluctuations due to her menstrual cycle?

Plateaus

Chapter 7. Tweaking Your Physique for Contest Preparation

Increasing Energy Expenditure

Should I do cardio fasted?

If I am lifting weights and doing cardio in the same workout, which should I do first?

Resistance Training

What is the mind-muscle connection I have heard about?

How many days a week should I be in the gym?

Do I need to train to failure? If so, should I do it in every workout?

Monitor the Need for Recovery

Sample Training Programs

Chapter 8. The Art of Posing

Bodybuilding (Men and Women)

Classic Physique (Men)

Men’s Physique

Women’s Physique

Figure (Women)

Bikini (Women)

Posing Routines and T-Walks

Effective Practice Posing

Should I practice the poses in my posing suit?

Should I pose in a sauna?

Chapter 9. The Finishing Touches and Final Preparation

Practice

Music

Posing Suit

Shoes

Jewelry

Hair Removal

Tanning

Do all competitions allow the same type of tan?

Do I need to get a base tan in a tanning bed before my competition?

Makeup and Hair

Other Logistical Details

Chapter 10. Peak Week Explained

The Mysterious Peak Week

Prerequisites for Effective Peaking

Terminology and Definitions

Peak Week Objectives

Peak Week Objective Nonstarters

Carbohydrates

Water

Would you ever recommend that a competitor cut water during peak week?

Sodium-Potassium Balance

Peaking Network

Peak Week Strategies

Learning Your Load Look and Choosing a Peaking Strategy

Peak Week Training

Peak Week Cardio

Managing Your Physique on Show Day

What if I mistime my sodium, sugar, and pump up backstage, and I am too early?

The Perfect Peak?

Chapter 11. Contest Weekend: Strategizing for Success

Focus on What You Can Control

The Day Before the Show

Show Day

How ready should I be when I arrive at the venue on show day?

Can I go out to eat after prejudging?

After the Show

Chapter 12. After the Event: Recovery and Recommendations

Postshow Analysis

Competing in Multiple Shows

Physiology of Being Stage-Lean

Transitioning to the Off-Season

Does everyone need to regain body fat after a show?