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• Cover
• Praise for Bodybuilding
• Title Page
• Copyright
• Contents
• Foreword
• Preface
• Acknowledgments
• Photo Credits
• 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
• 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?
• 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?
• 3. Breaking Down the Divisions and Classes
• 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?
• 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
• 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?
• 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
• 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
• 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 while wearing my posing suit?
• Should I pose in a sauna?
• 9. The Finishing Touches and Final Preparation
• Posing Practice
• Posing 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
• When should I register for a show?
• 10. Peak Week Explained
• 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?
• 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
• 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?
• Epilogue
• References
• Index
• About the Authors
• More Praise for Bodybuilding
• Earn Continuing Education Credits/Units