Most people think they want to be a champion until it’s time to train like one. And most people start contest prep with big dreams. But few finish with a stage-ready physique.
Physique 101
When it comes to building your physique from the root to the fruit, it starts with training.
But you cannot walk into a gym and start training however you want to train before a contest. Many so-called natural bodybuilders who use this random training method don’t get the physique they want. They often struggle for years without getting anywhere. Sadly, they either compete with a less-than-ideal physique or don’t compete at all.
Many fade into the dustbins of bodybuilding oblivion after a poor showing. The truth of the matter is that for training to be successful, it starts with consistency.
1) You Must Be Consistent And Disciplined
If you can’t commit to your training during contest prep, you won’t ever build a physique worthy of the stage.
Years of consistent, hard training over time sets the contenders apart from the pretenders. Along this journey to the stage, there will be days during contest prep when you don’t feel like training. But how you feel doesn’t matter or change the fact that when you skip workouts, you lose ground with your progress.
I have days when I feel lousy during contest prep. But I don’t skip those workouts. I have to lower my expectations on how much weight I can lift or how many reps/sets I can do that day. But I still show up because that’s what real discipline looks like.
Showing up is half of the battle. And it’s for dang sure better than sitting on the couch and feeling sorry for myself. The Earth is not going to stop spinning because you don’t feel like it.
Plus, if I lose my discipline, my competition will take advantage. They will gain ground and surpass me. That’s why I must stay on track. The wolf climbing the hill is hungrier than the wolf who is already at the top of the hill. Keep climbing.
2) You Must Commit To Discipline Instead Of Motivation
Motivation is key. It can help you kick off contest prep at the beginning. During the first few weeks, you can expect smooth results in fat loss and muscle retention. This is because the motivation to get on stage fuels you.
After the initial boost of dopamine fades, your motivation will wane. Your results will begin to slow down, despite you being consistent. Training gets much harder when you are cutting calories and losing body fat. When motivation fades and results are slow to arrive, many bodybuilders lose their focus.
Some bail and run back to a never-ending “bulking” season. Some will turn to anabolic steroids to keep the dramatic gains coming. But the truth here is that the slowdown that occurs during contest prep is a part of training. And this is where discipline comes in. You will keep training, even if your progress is slow, the weather is bad, or your day is busy. You train anyway because champions don’t quit.
Many people believe that the world’s best bodybuilders are only on top because of genetics and steroids. But they are actually on top because they are more disciplined than their competition. While others may take days off, cheat on their diet, or skimp on sleep, the best are always pushing forward.
3) You Must Focus On Progression
Even the most disciplined lifter will stall without a plan for progress. If your training program is not progressive, you will be going nowhere fast.
Following the latest social media “workout” isn’t the best way to build a stage-worthy physique. The best way to make consistent progress is to track your workouts. You can use a notebook or your phone to keep track of your sessions. I’m old school, so I like to write it down in a notebook.
When you track your workout, you can see the changes in weight and reps over time. If you make progress, you will achieve a stronger and more muscular physique.
A lifter who adds weight to their squat will develop bigger legs. A lifter who always uses the same weight in the squat won’t see the gains in their legs. Tracking my weights and reps helped me reach a 275lb barbell reverse lunge for 13 reps in February 2023. If you aren’t tracking, you aren’t really trying to improve.
Conclusion
Stay consistent and disciplined in the gym. In time, you’ll have a physique ready for the stage.
I’ll holla at you next time.
The People’s Trainer,
Fitman
