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Bodybuilding

The Complete Contest Preparation Handbook
BuchKartoniert, Paperback
240 Seiten
Englisch
Human Kinetics Publisherserschienen am28.02.2019
Bodybuilding: The Complete Contest Preparation Handbook offers scientifically supported and experience-based guidelines to help you have your best show ever. There are detailed posing tips, food and fluid plans, strategies for contest weekend, and postshow recovery tactics.mehr

Produkt

KlappentextBodybuilding: The Complete Contest Preparation Handbook offers scientifically supported and experience-based guidelines to help you have your best show ever. There are detailed posing tips, food and fluid plans, strategies for contest weekend, and postshow recovery tactics.
Details
ISBN/GTIN978-1-4925-7133-9
ProduktartBuch
EinbandartKartoniert, Paperback
Erscheinungsjahr2019
Erscheinungsdatum28.02.2019
Seiten240 Seiten
SpracheEnglisch
MasseBreite 215 mm, Höhe 279 mm, Dicke 20 mm
Gewicht779 g
Artikel-Nr.49589363

Inhalt/Kritik

Inhaltsverzeichnis
Introduction. Evolution of the Sport of BodybuildingEarly Physique CompetitionsThe Early 1900sPre-Golden EraGolden EraIs it possible for bodybuilding competitors to compete in another strength sport (powerlifting, for example)?The Late 20th CenturyChapter 1. The Art and Science of BodybuildingNew DivisionsDrug-Tested BodybuildingMisinformed Approaches to Contest PreparationMany 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 SanctionsDrug Use in BodybuildingUntested Amateur SanctionsIf I am drug-free, can I compete in untested competitions?Untested Professional SanctionsDrug-Tested SanctionsAre 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 ClassesCriteria DefinedMen´s DivisionsWomen´s DivisionsCan a competitor compete in more than one division at a show?Final Word on Division CriteriaI feel like I may be able to compete in more than one division. How do I choose the best division for me?ClassesWhy 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 ReadinessNew CompetitorsAs 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 CompetitorsWould you ever recommend competing with less time between shows?Readiness for Contest PrepPatience and Time Pay OffChapter 5. Show Selection and Timing: The Secrets of PreparationSelecting the Right ShowWhat is the best time for me to start contest prep?Appropriate Rate of LossDoes my weight need to decrease to get stage-lean?Benefits of Longer Prep TimeDetermining Needed Prep TimeDo 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 PreparationEnergy BalanceCaloric IntakeWhat do I do if I fall off my nutrition plan for a day?MacronutrientsAre high-protein diets safe? Should I be concerned about sugar intake during contest prep?Individual Differences in Macronutrient NeedsWhat is the best way to accurately measure my food?FiberVitamins and MineralsCan I have artificial sweeteners during contest prep?Meal FrequencyProtein TimingCarbohydrate TimingRefeedsDiet BreaksMonitoring ProgressHow should a woman handle weight fluctuations due to her menstrual cycle?PlateausChapter 7. Tweaking Your Physique for Contest PreparationIncreasing Energy ExpenditureShould I do cardio fasted? If I am lifting weights and doing cardio in the same workout, which should I do first?Resistance TrainingWhat 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 RecoverySample Training ProgramsChapter 8. The Art of PosingBodybuilding (Men and Women)Classic Physique (Men)Men´s PhysiqueWomen´s PhysiqueFigure (Women)Bikini (Women)Posing Routines and T-WalksEffective Practice PosingShould I practice the poses in my posing suit? Should I pose in a sauna?Chapter 9. The Finishing Touches and Final PreparationPracticeMusicPosing SuitShoesJewelryHair RemovalTanningDo 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 HairOther Logistical DetailsChapter 10. Peak Week ExplainedThe Mysterious Peak WeekPrerequisites for Effective PeakingTerminology and DefinitionsPeak Week ObjectivesPeak Week Objective NonstartersCarbohydratesWaterWould you ever recommend that a competitor cut water during peak week?Sodium-Potassium BalancePeaking NetworkPeak Week StrategiesLearning Your Load Look and Choosing a Peaking StrategyPeak Week TrainingPeak Week CardioManaging Your Physique on Show DayWhat if I mistime my sodium, sugar, and pump up backstage, and I am too early?The Perfect Peak?Chapter 11. Contest Weekend: Strategizing for SuccessFocus on What You Can ControlThe Day Before the ShowShow DayHow ready should I be when I arrive at the venue on show day? Can I go out to eat after prejudging?After the ShowChapter 12. After the Event: Recovery and RecommendationsPostshow AnalysisCompeting in Multiple ShowsPhysiology of Being Stage-LeanTransitioning to the Off-SeasonDoes everyone need to regain body fat after a show?mehr

Autor

Peter J. Fitschen, PhD, CSCS, is the owner of FITbody and Physique, where he works full time as a contest prep coach. His combination of education and experience are unique in the sport of bodybuilding. He has a PhD in nutritional sciences from the University of Illinois, a master's degree in biology with a physiology concentration, and a bachelor's degree in biochemistry from the University of Wisconsin at La Crosse. As a researcher, Fitschen has coauthored 18 peer-reviewed publications, including several directly related to bodybuilding contest preparation. He is certified as a strength and conditioning specialist (CSCS) through the National Strength and Conditioning Association. He has been competing in natural bodybuilding since 2004 and won his natural pro card in 2012.

Cliff Wilson is a professional natural bodybuilder and one of the top physique coaches in the industry, having established himself through his work with competitive bodybuilders and powerlifters. Using a combination of scientifically proven methods and experience-driven techniques, Wilson's clients have amassed over 100 pro cards, more than 60 professional titles, and 9 world championships. His reputation as a coach has also allowed him to become a noted fitness author, with articles published in dozens of magazines and websites. Wilson is also a noted guest speaker who has given lectures around the world.