Advice for first-time figure competition

fitlover · 11-10-2009, 11:30 AM

I'd appreciate some experienced feedback from those who have competed in the past...my first competition will be in the summer of 2010. I had a few questions:

1) When bringing up lagging body parts in your prep, how many times should you work them throughout the week?

2) How often should you switch up your routine/exercises?

3) High volume or low volume? More intensity?

4) Is 12 weeks a sufficient time frame, or would 16 weeks be more appropriate?

Simpy · 11-10-2009, 12:52 PM

It would be virtually impossible to answer you in such a way that would fully address your needs. Here's some answers in reference to my body and prep for a figure show.

1. I never work any one body part more than twice a week. In the off season I usually lift in the 8-12 range, and give myself plenty of time to recover between sets. I often keep my reps similar for prep time, but up the intensity by taking less breaks.
2. During prep, I switch my routine every 2-4 weeks. It depends on the progress I'm seeing. I will often go a little longer between switches during the off time.
3. For volume, I do both high volume and low volume. I'm constantly switching.
4. I have no idea if 12 weeks will be enough for you. It depends on your metabolism, your body fat percentage, your body's response to stress, etc. I've prepped for 12 weeks and looked great. I've also prepped for 12 weeks and needed much more time. It seems like I need a little longer now than I did when I first started competiting. I believe my body has just gotten too used to the diet and routine. I've been off for 2 years, though, so I'm hoping my next prep will go better because of the break.

The best advice I can give you is to take some pictures of your body and really sit down and assess what you need to work on. More than likely, you really need to focus on muscle gain at this point. You could be perfect, but most women need a bit more for figure than they originally thought. Then it's just a game of seeing what your body responds to the best. Some stuff will work, some stuff won't. Ufortunately everyone responds differently so it's hard to tell.

fitlover · 11-10-2009, 01:46 PM

Quote:

Originally Posted by Simpy

The best advice I can give you is to take some pictures of your body and really sit down and assess what you need to work on. More than likely, you really need to focus on muscle gain at this point. You could be perfect, but most women need a bit more for figure than they originally thought. Then it's just a game of seeing what your body responds to the best. Some stuff will work, some stuff won't. Ufortunately everyone responds differently so it's hard to tell.

Thank you!! Your advice is very much appreciated

I wasn't expecting to get answers catering specifically to MY needs, I was just curious to hear the responses...I'm working on gaining muscle right now.

Again, thanks for your time.

dvsness · 11-10-2009, 02:09 PM

Quote:

Originally Posted by fitlover

I'd appreciate some experienced feedback from those who have competed in the past...my first competition will be in the summer of 2010. I had a few questions:

1) When bringing up lagging body parts in your prep, how many times should you work them throughout the week?

If you mean making improvements while dieting, you won't be able to do much of that. Adding muscle while in caloric deficit is unlikely. Lifting while cutting is mainly about retaining muscle. Offseason is when you have the opportunity to bring up parts and work on symmetry.

Quote:

Originally Posted by fitlover

2) How often should you switch up your routine/exercises?

I generally don't change my split, and never do the same workout twice. I train by feel, though I will know in advance what muscle groups I will be hitting.

Quote:

Originally Posted by fitlover

3) High volume or low volume? More intensity?

All of the above.

Quote:

Originally Posted by fitlover

4) Is 12 weeks a sufficient time frame, or would 16 weeks be more appropriate?

I have always done a 16 week prep. I'd rather be ready early and cruise than be behinds and stress.

kimm4 · 11-10-2009, 02:15 PM

Quote:

Originally Posted by dvsness

If you mean making improvements while dieting, you won't be able to do much of that. Adding muscle while in caloric deficit is unlikely. Lifting while cutting is mainly about retaining muscle. Offseason is when you have the opportunity to bring up parts and work on symmetry.

I generally don't change my split, and never do the same workout twice. I train by feel, though I will know in advance what muscle groups I will be hitting.

All of the above.

I have always done a 16 week prep. I'd rather be ready early and cruise than be behinds and stress.

Absolutely this...I couldn't agree more!^^

fitlover · 11-10-2009, 02:18 PM

Quote:

Originally Posted by dvsness

If you mean making improvements while dieting, you won't be able to do much of that. Adding muscle while in caloric deficit is unlikely. Lifting while cutting is mainly about retaining muscle. Offseason is when you have the opportunity to bring up parts and work on symmetry.

Oh, sorry, worded that wrong...I wouldn't be bringing up those parts during prep, it would be before prep (which is basically now, while I'm still in a building phase). That's what I meant.

Thanks for your help!

Eliz1082 · 11-10-2009, 02:27 PM

WHich body parts do you feel are lagging? The solution may differ depending on the body part.

fitlover · 11-10-2009, 04:32 PM

Quote:

Originally Posted by Eliz1082

WHich body parts do you feel are lagging? The solution may differ depending on the body part.

My legs (calves, hamstrings, quads).

powerbarsssssss · 11-10-2009, 04:46 PM

Quote:

Originally Posted by fitlover

My legs (calves, hamstrings, quads).

If you don't mind the added opinion, I would say your anterior deltoids are lacking. It'd be nice to see a little peak there when you do your back double biceps pose. Granted, I don't believe you have any recent pictures of your back.

Your abs are going to be killer after the cut, they're already in great condition.

fitlover · 11-10-2009, 05:04 PM

Quote:

Originally Posted by powerbarsssssss

If you don't mind the added opinion, I would say your anterior deltoids are lacking. It'd be nice to see a little peak there when you do your back double biceps pose. Granted, I don't believe you have any recent pictures of your back.

Your abs are going to be killer after the cut, they're already in great condition.

I appreciate the opinion

I've been working a lot on my delts and back lately, actually. All the back pictures I have up are quite old...new progress pictures are coming up this week

Thank you!!

Eliz1082 · 11-11-2009, 07:46 PM

Quote:

Originally Posted by fitlover

My legs (calves, hamstrings, quads).

Train legs 2x/week. Change up the split though.
Day 1 Quad focused
Day 2 Hamstring focused
or
Day 1 High volume low weight
Day 2 Low volume high weight

anything you can keep doing to shock the muscles, all intensity techniques (drop sets, super sets, forced sets, rest pauses, etc) keep changing up your workouts so you don't adapt. Make sure you are eating enough nutrients too.

fitlover · 11-12-2009, 06:12 AM

Quote:

Originally Posted by Eliz1082

Train legs 2x/week. Change up the split though.
Day 1 Quad focused
Day 2 Hamstring focused
or
Day 1 High volume low weight
Day 2 Low volume high weight

anything you can keep doing to shock the muscles, all intensity techniques (drop sets, super sets, forced sets, rest pauses, etc) keep changing up your workouts so you don't adapt. Make sure you are eating enough nutrients too.

Alright

Thanks for the tips!!