218 Pre-Contest Articles Listed

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    30 Days Out: Craig Capurso\'s Extreme Cut Trainer

    By: Craig Capurso

    30 Days Out is Craig Capurso\'s personal one-month cutting program. It\'s a combination of intense training techniques and precision nutrition, and it\'s guaranteed to get you shredded.

    Date Added: May 23, 2014

  • Fitness Judging: When Your Body Goes On Trial

    By: Contributing Writer

    You spent months perfecting your body. Now the show is over and a judge is telling you otherwise. Can you handle the truth? You bet. Here's how.

    Date Added: Nov 7, 2014

  • Are You Ready For Game Day? Pre-Obstacle-Course Prep

    By: ShaNay Norvell

    What is game day? Game day is the day of any competition, be it a Body Building, Fitness, or in this case Obstacle Course competition. This is the opportunity to put your skills on the line and see where you rank amongst fellow competitors and peers. Learn the tricks!

    Date Added: Aug 17, 2014

  • Road To The 2014 Arnold

    By: Bodybuilding Contests has the inside scoop as the ladies prepare for the 2014 Arnold. Get a look into the prep for the big show here!

    Date Added: Jan 22, 2014

  • Win Your First Show: 5 Insider Fitness Competition Tips

    By: Dr. Brandy Segura

    The first time under bright stage lights can be tough for any competitor. These five fitness tips will help you make a perfect transition to competition.

    Date Added: Nov 21, 2013

  • Get Ready To Compete! Physique Contest Preparation Guide

    By: Contributing Writer

    Pay an entry fee and suddenly, you're a few months out of a contest. Don't get caught unprepared and without direction. This guide will show you the way!

    Date Added: Oct 18, 2013

  • Clean Cook: 5 Pre-Contest Meals From Nicole Moneer

    By: Contributing Writer

    IFBB Bikini pro Nicole Moneer eats clean all year so she never has to diet hard before a show. Try these easy, delicious, and nutritious meals!

    Date Added: Oct 18, 2013

  • Be Your Own Trophy: 7 Tips To Surviving Physique Contests

    By: Abby Huot

    Didn't place at your last competition? Don't let disappointment ruin your self-confidence. Here are 7 ways to stay positive, no matter where you place in the lineup!

    Date Added: Mar 19, 2013

  • 2013 Hardbody Road To The Arnold

    By: Bodybuilding Contests

    Hardbody News has the inside scoop as the ladies prepare for the 2013 Arnold. Get a look into the competitors' prep for the big show here!

    Date Added: Feb 19, 2013

  • Master Your Confidence With 3 Secrets To Physique-Stage Success

    By: Tiffany Rae

    Follow my plan to the T and the trophy will be engraved with your name!

    Date Added: Jul 7, 2011

  • Layne Norton's Peak Week - Everything You Need To Dominate The Competition On Stage!

    By: Layne Norton

    This 5 video series will tell you all you need to know about dialing it in during the last week pre-contest. Remember, when it comes to competing, you're only as strong as your weakest link.

    Date Added: Mar 24, 2011

  • 2011 Arnold Classic Athlete’s Meeting Photos!

    By: Bodybuilding Contests

    The Arnold Sports Festival is the largest fitness event in the world! Check out the pics of the Pro’s Athlete’s Meeting here!

    Date Added: Mar 4, 2011

  • 2011 Arnold Classic Meet The Pro's Photos!

    By: Bodybuilding Contests

    The Arnold Sports Festival is the largest fitness event in the world! Check out the pics of the fun event Pro Meet and Greet here!

    Date Added: Mar 4, 2011

  • Ava Cowan: Naturally Driven | New York Pro.

    By: Ava Cowan

    Layne's on the phone handling a last minute show prep crisis, Ava's not dry enough in her lower body threatening to change the outcome of these final moments she's destined for herself. Not one to blame bad biological timing, she's works with what she has as Layne drops her sodium levels significantly, a technique he reserves only for critical situations. The decision proves productive as Ava secures the overall.

    Date Added: Nov 24, 2010

  • SG2Victory 'Little Gem' Show Notes: Fitness, Figure & Bikini Contest Tips!

    By: Shannon Gill

    Are you a fitness, figure, or bikini competitor looking for an advantage when you step on stage? Improve your chances of winning with these simple but critical tips for a perfect contest weekend!

    Date Added: Oct 8, 2010

  • 2010 IFBB Olympia: Meet The Olympian Photos

    By: Bodybuilding Contests

    Check out Isaac Hinds and Ron Avidan's photos from the Meet The Olympians conference at the 2010 IFBB Olympia.

    Date Added: Sep 24, 2010

  • 2010 Olympia Bikini Athletes Meeting Photos.

    By: Bodybuilding Contests

    Check out Ron Avidan's photos from the Athletes Meeting for the 2010 IFBB Bikini Olympia.

    Date Added: Sep 23, 2010

  • 2010 Olympia Fitness Athletes Meeting Photos.

    By: Bodybuilding Contests

    Check out Ron Avidan's photos from the Athletes Meeting for the 2010 IFBB Fitness Olympia.

    Date Added: Sep 23, 2010

  • 2010 Olympia Figure Athletes Meeting Photos.

    By: Bodybuilding Contests

    Check out photos from the Athletes Meeting for the 2010 IFBB Figure Olympia, from the lens of Ron Avidan.

    Date Added: Sep 23, 2010

  • 2010 Ms. Olympia Athletes Meeting Photos.

    By: Bodybuilding Contests

    Check out photos from the Athletes Meeting for the 2010 IFBB Ms. Olympia, from the lens of Ron Avidan.

    Date Added: Sep 23, 2010

  • Kai Greene | A New Breed, Vol. 2 Redemption | Part 4.

    By: Other Writer

    Hear from a few of Kai's die-hard fans and journey into his history including his rough upbringing and the source of his ideology. Kai seems to accept that his way of living may fascinate some fans while alienating others. With the Vegas sojourn of the previous year a distant memory, Kai thrives in pre-contest mode, effortlessly stacking up plates in a pulverizing leg training photoshoot but finally succumbing to exhaustion. Fortunately Oscar's always standing by ready to reinforce his willpower.

    Date Added: Aug 27, 2010

  • Kai Greene | A New Breed, Vol. 2 Redemption | Part 3.

    By: Other Writer

    With his legs shredded from all the extracurricular work, a disillusioned yet determined disciple soldiers on with Kai to upper body where he emphasizes lowering the weights and focusing on the squeeze. All this extra work seems to pay off as Jason discovers new finesse when the time comes to throw the poses, while Kai offers unique advice on visualization.

    Date Added: Aug 20, 2010

  • Flying With The Phoenix - Part 3, Workout For Contest Prep!

    By: Jaime Filer

    Jaime Filer is 16 weeks out from competition and she is aiming for the stars: her pro card! Discover how Jaime builds the perfect workout to get ready to compete and how you can too in part 3 of her contest prep series - Flying With The Phoenix!

    Date Added: Aug 18, 2010

  • Flying With The Phoenix - Part 2, Nutrition For Contest Prep!

    By: Jaime Filer

    Jaime Filer is 16 weeks out from competition and she is aiming for the stars: her pro card! Discover how Jaime chose the perfect nutrition plan to compete and how you can too in part 2 of her contest prep series - Flying With The Phoenix!

    Date Added: Aug 17, 2010

  • Flying With The Phoenix - Part 1, Motivation For Contest Prep!

    By: Jaime Filer

    Jaime Filer is 16 weeks out from competition and she is aiming for the stars: her pro card! Discover how Jaime found the motivation to compete and how you can too in part 1 of her contest prep series - Flying With The Phoenix!

    Date Added: Aug 16, 2010

  • Kai Greene | A New Breed, Vol. 2 Redemption | Part 2.

    By: Other Writer

    Ever the reluctant sage, Kai agrees to instruct at Shawn Ray's Muscle Camp 2009 along with other Pros offering expert hands-on technique, while at the same time keeping details of his diet under covers labeling it as a distraction to quell curious bystanders. Eager young NPC competitor Jason Myers jumps on the chance to work side-by-side with Kai through a specialized leg posing workout designed to strengthen the pathways connecting important muscle groups to the brain. It quickly becomes apparent to the audience and as Jason remarks later - he may have bitten off more than he could chew.

    Date Added: Aug 13, 2010

  • Miyaki's 14 Week 1st Place Musclemania Contest Prep Program!

    By: Nate Miyaki

    Nate Miyaki was the winner of the Musclemania America bantam-weight class in 2009. He had previousy taken 5 years off! Learn exactly how Miyaki prepared for the stage and got ripped, from diet and training to supplements and mistakes. Check it out!

    Date Added: Jul 21, 2010

  • Miyaki's 12 Week 2010 Contest Prep: Part 1 - Diet, Supplements, Training!

    By: Nate Miyaki

    Nate Miyaki, 2009 Musclemania Champion in bantam weight class, is prepping for his 2010 contest season! Find out exactly what he eats, how he trains, and the best strategies to get insanely ripped the natural way!

    Date Added: Jul 12, 2010

  • 10 Experts Give Tips On Competition Prep Just Days, Hours, Or Minutes Before Stage Time!

    By: Dr. David Ryan

    Are you ready to step on stage? Are you sure? Don't let stress turn your hard-earned physique soft! Read the best advice from the experts on how to prepare for those final days and minutes before you go for the win!

    Date Added: Jul 8, 2010

  • The Ultimate Step By Step Guide To Your 1st Contest: Part 1 Motivation And Knowledge!

    By: Jason Gordan

    Are you ready to dive into your first ever contest prep? Get all the information and the steps you'll need to take here, and you'll get a place on the podium at the end!

    Date Added: Jul 1, 2010

  • Brandon Curry Unleashed, Season 2: Off Season Construction.

    By: Other Writer

    Dig into Brandon's seasonal training values and witness his clever variation on a dumbbell pullover by transitioning it into an extreme close-grip press. Next, get his take on the ever present issue of injury prevention as he pours it on with incline presses and cable crossovers.

    Date Added: Jun 17, 2010

  • Brandon Curry Unleashed, Season 2: Breaking Back

    By: Other Writer

    Brandon lets the cat out of the bag on his diet and supplements, and not surprisingly his keys to success are increasing calories and carb cycling. Watch as he grinds through some nasty t-bar rows, wild cable rope variations, and heavy underhand cable pulldowns.

    Date Added: Jun 10, 2010

  • Brandon Curry Unleashed, Season 2: Total Delt Destruction.

    By: Other Writer

    This soft spoken Pro gives you an inside look at the techniques and timing necessary for preparing for a pro level competition. Brandon tears up shoulders today with one-arm smith machine rows, rear delt raises, incline hammer press and more. Check out his modified upright rows for maximum growth.

    Date Added: Jun 3, 2010

  • Carbohydrate Tricks Bring You Contest Day Perfection!

    By: Joe Klemczewski

    During peak week I use certain carb strategies to make sure an athlete is ready. Here's a look at the carb strategies I use to make sure everyone is ready to go on contest day. Learn more.

    Date Added: Nov 13, 2009

  • Peaking Axis, Part III: Body Type Variables During The Final Week!

    By: Joe Klemczewski

    My thoughts localized on my show within the show; my 15 or so pro clients and handful of amateurs... I count just as many different body types requiring different ways of peaking. Here's a look at what I do for my clients the last week.

    Date Added: Oct 30, 2009

  • How To Paint Yourself For Your Fitness Or Figure Competition!

    By: Shannon Gill

    It is my job as a trainer and coach to train you to paint yourself on your own. Through trial and error, and over the years, I have hand painted many athletes. Here's my hand 'to-do' list to help you step-by-step. Learn more.

    Date Added: Jul 23, 2009

  • The Latin Assassin Starring Isabel Norton-Lago, Episode #4: Final Week

    By: Layne Norton

    Isabel continues to work on bringing up her shoulders and arms while still focusing on preventing an injury in her knees by utilizing occlusion training under the guidance of Layne. Layne goes into detail about the anabolic science of this type of training.

    Date Added: Jul 22, 2009

  • The Latin Assassin Starring Isabel Norton-Lago, Episode #3: Amy Suds Contest Prep

    By: Layne Norton

    Check out this brand new series featuring up and coming natural figure competitor Isabel Norton-Lago as she prepares to compete in the upcoming 2009 NANBF Mr./Ms. Natural Illinois with new husband and powerhouse trainer Layne Norton! First, we join another Team Norton star Amy Suds as she prepares to compete against Isabel. Find out the training and diet secrets behind this grandmother of one's competition success. Then, Isabel talks about her breaking point during contest prep that almost drove her to drop out.

    Date Added: Jul 15, 2009

  • Final Contest Prep: The Art Of Coming In Dry... Naturally!

    By: Leigh Penman

    When it comes to contest preparation the final few weeks are vital when it comes to fine tuning your physique. Let's take a look at some of these natural diuretics and how they can make you not only look better but also assist your body...

    Date Added: Apr 9, 2009

  • How Can You Cut Water Weight The Last Week Before A Contest?

    By: Topic Of The Week

    How can you cut water weight the last week before a contest? When you step on stage you want to make sure that you have every advantage possible. There is a little strategy to this... Learn more!

    Date Added: Dec 23, 2008

  • Craig Roberts Contest Prep - The Path To My First Bodybuilding Show!

    By: Other Writer

    Like most people, I knew exactly nothing about bodybuilding when I first started. Now a year later I am in the best shape of my life and at 6 percent body fat! Here's the plan for my first bodybuilding competition. Check it out!

    Date Added: Sep 21, 2008

  • Women: Use These Proven Tips For Better Contest Prep!

    By: Ginger Redeker

    I am going to give you certain tips and pieces of advice that I have learned from Mike and through my own experiences, to help prepare yourself to compete on stage. Use these critical contest prep tips and take it to the next level!

    Date Added: Mar 24, 2008

  • 2008 Arnold: IFBB Fitness Competitor Jen Hendershott Takes To The Stage... Again!

    By: Isaac Hinds

    One of my favorite fitness competitors is back to the Arnold stage despite her saying she was retiring in 2007. Jen will make history during this great event by competing for the ninth time. Learn more about this irresistible fitness athlete right here!

    Date Added: Feb 28, 2008

  • Blast The Competition With This 13-Week Pre-Contest Supplement Plan!

    By: Ctgblue

    Gain the competitive edge with this helpful 13-week supplementation plan to take your contest prep to exciting new levels. Here’s a detailed list of what I followed as I prepared for competition. Bonus: Tanning tips and more! Check it out.

    Date Added: Feb 11, 2008

  • 5 Factors To Reach Your Peak!

    By: Glen Danbury

    Peaking for a show is probably one of the most elusive elements of bodybuilding. Ask any competitive bodybuilder… Once you're lean enough there are 5 nutrition factors to consider in the final week. Learn more right here!

    Date Added: Jan 30, 2008

  • Game Day—Final Pre-Competition Peak Week Strategies! Free E-book.

    By: Marc Lobliner

    Team Scivation, led by Chuck Rudolph, has devised the following strategies specifically focused on peaking when you need to and successfully getting through a competition... Download your copy and learn more!

    Date Added: Nov 13, 2007

  • The Peaking Axis, Part II: Effects Of Sodium And Potassium.

    By: Joe Klemczewski

    Bodybuilders have two goals regarding peaking - Huge & Tight. In part II of this series I'm going to focus on sodium and potassium because they will ultimately decide on whether you go into a contest shredded or soft. Learn more right here.

    Date Added: Oct 31, 2007

  • The Peaking Axis: Part I, Effects Of Carbs & Water.

    By: Joe Klemczewski

    Bodybuilders have two goals regarding peaking - Huge & Tight. I'm going to focus on water and carbs here because they are the biggest variables when it comes to peaking. Learn how to make these huge factors work in your favor.

    Date Added: Oct 15, 2007

  • Marc Lobliner's Bodybuilding Journey - One Week Out From Heart Of Texas!

    By: Marc Lobliner

    This is it. One week out from what was supposed to be a warm-up show and I am ready. I am peeled and it only gets better from here. Here are the details of my training, diet and more!

    Date Added: Oct 12, 2007

  • Valerie Waugaman - How She's Preparing For Vegas

    By: John Berardi

    With her 5th place finish at this year's Arnold Classic, 1st place finish at the Colorado Pro, and others, Val is carrying some serious momentum... Learn more from the following nutrition, supplement, and training plan as she prepares for the Olympia.

    Date Added: Sep 14, 2007

  • Peak Week: Get Tips For Final Contest Prep!

    By: Anthony Lee

    Enter the 'peak week,' a grueling final step to help you achieve maximum muscle definition and a shredded physique. Get tips on water consumption, sodium intake and more right here!

    Date Added: Sep 5, 2007

  • Just Drink Water, Backstage At A Competition!

    By: Dr. David Ryan

    Several times a year, while covering contest, I have to deal with individuals who have pushed themselves too far. They have dehydrated themselves to the point of lightheadedness and even passing out. Learn why you need to just drink water!

    Date Added: Aug 14, 2007

  • Layne Norton: Inside The Life Of A Natural Pro, Episode 7 - Contest Prep, Pt. 2.

    By: Inside The Life Of A Natural Pro

    Watch as IFPA & NGA Pro Bodybuilder Layne Norton shows you what natural bodybuilding is all about! Episode #7: Contest Prep Part 2 - Post Workout Window and Preventing Burnout!

    Date Added: Aug 6, 2007

  • Layne Norton: Inside The Life Of A Natural Pro, Episode 6 - Contest Preparation.

    By: Inside The Life Of A Natural Pro

    Watch as IFPA & NGA Pro Bodybuilder Layne Norton shows you what natural bodybuilding is all about! Episode #6: Contest Preparation, Cutting Water, and the Key to Achieving a Low Bodyfat Percentage!

    Date Added: Jul 25, 2007

  • Inside The World Of Planet Tamar, Episode 1 - Introduction.

    By: Tamar

    In this first episode, Tamar discusses her descision to compete in the 2007 NPC Southern States Championship, and how she deals with her diagnosis of Celiac Sprue.

    Date Added: Jun 7, 2007

  • An Interview With Lee Labrada - Get Shredded And Lose Unwanted Water!

    By: Clayton South

    Water retention can affect every competitive bodybuilder. Young or old, beginner or seasoned… I sat down with pro bodybuilding legend and Labrada Nutrition CEO Lee Labrada to discuss water retention and how it's best managed.

    Date Added: May 7, 2007

  • 9 Video Posing Guides!

    By: Mark Tilden

    Learn about posing the best way possible, watch a video and learn! Mark Tilden is one of the best posers in the state and will help you win your next competition!

    Date Added: Apr 27, 2007

  • Contest Prep With Anthony Catanzaro: How To Get Big And Ripped Naturally!

    By: David Robson

    Bodybuilding champion, Anthony Catanzaro, answers some great questions about his contest prep and recent transformation. Read on to discover why his new approach worked and some insight about the show.

    Date Added: Dec 18, 2006

  • Episode 44: Jerome Ferguson's Contest Prep!

    By: The Fit Show

    Superstar trainer Charles Glass trains Jerome 'Hollywood' Ferguson just days before the 2006 Nationals. Gunter Schlierkamp makes a special appearance during the show.

    Date Added: Nov 9, 2006

  • Not So Obvious Things You Should Never Forget For A Figure Competition!

    By: Rebecca Slatt

    You want to present your best package at a figure contest. This means not only your physique and suits, but also your hair, makeup, skin-tone... Get a detailed list right here of what should & shouldn't bring with you!

    Date Added: Sep 19, 2006

  • Episode 39: Gunter Schlierkamp, Olympia Prep Workout!

    By: The Fit Show

    This week we take a look at Gunter Schlierkamp and a great workout as he prepares for the 2006 Olympia Weekend in Las Vegas, Nevada. Watch as Bob Cicherillo interviews the team as he works out. Check it out!

    Date Added: Sep 15, 2006

  • The Brit Show With John Berry: Free Pre-Show Prep Workout Video!

    By: John Berry

    Watch 26-year-old British natural bodybuilder John 'The Giant Killer' Berry train week-by-week for his first bodybuilding competition. Download this week's free pre-show prep workout video to your computer for future reference, too!

    Date Added: Sep 7, 2006

  • Episode 36: Idrise Ward-El Leg Work Days Before 2006 Europa!

    By: The Fit Show

    Idrise Ward-El goes through a leg work out just days before his Europa IFBB bodybuilding show that will be WEBCAST on

    Date Added: Aug 22, 2006

  • What Is The Best Pre-Contest Training Routine?

    By: Workout Of The Week

    What is the best pre-contest training routine? Get the routines, exercises and more right here to help prepare for a contest. Our forum members were not lacking in ideas on this one. Try them out now!

    Date Added: May 25, 2006

  • Keith Gmirkin's 12-Week Bodybuilding Contest Prep - Peak Week.

    By: Keith Gmirkin

    I am going to share with you my 12 week contest prep for the NPC Gold's Gym Treasure Valley Bodybuilding, Fitness & Figure Championships! Read on for the details.

    Date Added: May 1, 2006

  • Keith Gmirkin's 12-Week Bodybuilding Contest Prep - 7 To 9 Weeks Out.

    By: Keith Gmirkin

    I am going to share with you my 12 week contest prep for the NPC Gold's Gym Treasure Valley Bodybuilding, Fitness & Figure Championships! Read on for the details.

    Date Added: Mar 14, 2006

  • Keith Gmirkin's 12-Week Bodybuilding Contest Prep - 9 To 12 Weeks Out.

    By: Keith Gmirkin

    I am going to share with you my 12 week contest prep for the NPC Gold's Gym Treasure Valley Bodybuilding, Fitness & Figure Championships! Read on for the details.

    Date Added: Feb 28, 2006

  • Derek Charlebois’ 2006 Competition Journal - An Introduction!

    By: Derek Beast Charlebois

    I am currently aiming to enter the NPC Michigan Bodybuilding Championships on May 20th. This will be an ongoing journal which will show my training plan and how well I progress. Check it out!

    Date Added: Jan 20, 2006

  • The Anatomy Of Victory!

    By: Joe Klemczewski

    The contest season is winding down and with the true warrior spirit of a bodybuilder, you're already planning for next year... Here are some tips to prepare for the next season! Learn more...

    Date Added: Dec 1, 2005

  • Preparing For Your First Bodybuilding Contest!

    By: Jeff Behar

    Understanding how to manipulate your calories, carbohydrates, sodium and water levels can increase the appearance of muscle density... This is referred to as 'Peaking'. Learn more about it right here.

    Date Added: Nov 28, 2005

  • Getting In Contest Shape: Part 1.

    By: Shannon Clark

    There are many things you will need to do when preparing for a show. So how do you get prepared for something like competition? Learn right here what your main focus needs to be, especially with training and diet.

    Date Added: Oct 3, 2005

  • Pre-Olympia Predictions With Shawn Ray & Kevin Levrone.

    By: Bodybuilding Contests

    Join us Saturday afternoon for a live broadcast from Las Angeles with Shawn and Kevin's pre-Olympia predictions.

    Date Added: Oct 3, 2005

  • How Do You Prepare For A Bodybuilding Competition Only 4 Weeks Out?

    By: Topic Of The Week

    How do you prepare for a bodybuilding competition only 4 weeks out? Find out what other people from the message boards think...

    Date Added: Sep 24, 2005

  • Contest Prep 101 With Kelly Ryan.

    By: Kelly Ryan

    Today I will be speaking briefly about those who may be trying to enter their first contest and what they need, to have a good first experience.

    Date Added: Sep 16, 2005

  • Gigantic & Dry - Oxymoron No More.

    By: Joe Klemczewski

    Water balance in your body is incredibly complex. There are several processes that affect cellular fluid dynamics. We have to start with the big picture first.

    Date Added: Aug 16, 2005

  • The Greatest Pre-Contest Diet Weapon!

    By: Joe Klemczewski

    Time is an often-overlooked factor in our training. So what can we do about it? Ah, once again we touch on this ever painful subject. Find out some very useful information right here that not many bodybuilders seem to employ.

    Date Added: Aug 8, 2005

  • The Chub To Champion Video Transformation With Mitch Edmunds.

    By: Daniel Gastelu

    This article presents Mitch's contest preparation diet, and some special exercises (with video) to help you continue getting lean this summer. The second part of this series will give you more details about his training plus additional video.

    Date Added: Aug 5, 2005

  • Justin Deprospo Pre-Contest Journal!

    By: Jonathan Deprospo

    Find out all of the details right here for Justin Deprospo Pre-Contest preparation. Details include training, diet, supplementation, and of course lots of photos!

    Date Added: Jun 6, 2005

  • Beware Of Overdoing It: The Pitfalls Of Pre-Contest Diet And Training!

    By: Matt Shepley

    There seems to be two more obvious reasons why physique competitors don't achieve as much definition as they hope to for a show. One is not applying enough effort and the other is to much effort. Read on to learn some of the symptoms of overtraining.

    Date Added: May 24, 2005

  • Justin Deprospo's Pre-Contest Bodybuilding Journal - 10 Weeks Out!

    By: Jonathan Deprospo

    See how brother, Justin Deprospo is preparing for competition in New England. View his entire program and follow to see how successful it really is.

    Date Added: Apr 6, 2005

  • A Unique Combination Of Science And Experience Based Pre-Contest Advice.

    By: Layne Norton

    This article will provide competitors information on diet, training, tanning, posing, and other competition related topics.

    Date Added: Mar 11, 2005

  • Michael Hairston: 2004 Natural California Class Winner!

    By: Myron Mielke

    It's been said that the shoulders are the mark of the man. Whoever first said that statement must have had Michael Hairston in mind. When you see Michael your eyes are immediately drawn to the width of his shoulder girdle and his cantalope-sized delts.

    Date Added: Dec 24, 2004

  • An Interview With The Author Of The Precontest Bible Larry Pepe.

    By: Isaac Hinds

    Larry Pepe gives us an inside look at the new book taking the bodybuilding world by storm.

    Date Added: Oct 27, 2004

  • Contest Prep: 15 Weeks Out!

    By: James Sadek

    Follow James Sadek as he starts us at 15 weeks out of his contest preporation. He'll go through his diet, training and tell us how his progress is coming along...

    Date Added: Sep 24, 2004

  • Who Is Your Toughest Competitor!

    By: Josh Dickinson

    In this article, I would like to address what your expectations are for your upcoming competition.

    Date Added: Aug 12, 2004

  • Ten Days Out: Are You Too Heavy?

    By: Jeff Behar

    Trying to drop about 10 pounds in ten days, when you are already lean to make the weight class, while also trying to look great is also extremely hard...

    Date Added: Jul 30, 2004

  • How I Won The 2003 Body-For-Life Contest - Part 1: Weightlifting!

    By: Scott LaPierre

    I would like to outline in three articles how I won the 2003 Body-For-Life Contest. This first part will be on weightlifting, the second part on cardio, and the third part on nutrition and supplementation.

    Date Added: Jul 26, 2004

  • 12-Week Contest Prep!

    By: Jon Huston

    This article will go through my diet, cardiovascular training, weight training and supplements and will give you some visual proof of how my methods worked for me.

    Date Added: Jul 22, 2004

  • My Road To The 2004 USA Bodybuilding Championship!

    By: Jason Dayberry

    Last year was my first time at the national level. I should have done the Jr nationals, but I chose not to...

    Date Added: Jul 15, 2004

  • Contest Prep: All The Details - Part 1!

    By: Jonathan Deprospo

    This article will consist of two installments with the main focus of this article on: diet for the last three weeks, workout protocols, and also the last week prep phase (which will be the main focal point).

    Date Added: May 28, 2004

  • Keep Your Muscle While Dieting!

    By: Joe Klemczewski

    Everyone I talk to has a different concept of how to get from offseason to stage. Find out how to keep your hard earned muscle while dieting for a contest!

    Date Added: May 27, 2004

  • Pre-Contest Diet Plan With Healthy Recipes!

    By: Danielle Nagel

    Check out this pre-contest diet meal plan with bonus healthy and delicious recipies!

    Date Added: May 27, 2004

  • Road To The British: Contest Prep!

    By: Glen Danbury

    Since last year I have had one goal - solely to win my class at either the BNBF or ANB British this year...

    Date Added: May 5, 2004

  • Merging HIT & Volume Training: Suggestions For Pre-Contest Bodybuilders!

    By: Jon Huston

    The idea for this article came from my personal workouts that I’ve been doing since I began my pre-contest training. Basically, I’ve combined the two ideas into one program; let’s call it the HIV (High Intensity Volume) program. Not a very good pneumonic but it gets the job done.

    Date Added: Apr 19, 2004

  • Pre-Contest Diet Recipes!

    By: Jonathan Deprospo

    Check out these great pre-contest recipes to get lean and cut! Breakfast, lunch, snack and dinner recipes!

    Date Added: Apr 15, 2004

  • Water, Water, Every Where: What Every Competitor Should Know!

    By: Bob Cicherillo

    Everything was looking good for the 3rd show of the 2004 competitive season until a couple hours before pre-judging. Find out what happened and why all competitors need to read this!

    Date Added: Apr 3, 2004

  • My Sixteen Week Contest Prep!

    By: Phillip Walsh

    When preparing for a contest there are three main factors which will determine my success; weight training, cardio training, and diet...

    Date Added: Apr 2, 2004

  • Let The Countdown Begin: 20 Weeks Out!

    By: Layne Norton

    I have decided to start cutting at approximately 22 weeks out this year and only lose 1-1.5 lbs per week. I want to leave nothing to chance...

    Date Added: Feb 3, 2004

  • Shane's Contest Prep For The INBF Wisconsin Championships.

    By: Shane Giese

    As of today, I am 13 weeks out from the INBF Wisconsin Championships! Come take a step closer into my life and see my training log, diet log, and my thoughts on how things are progressing!

    Date Added: Jan 29, 2004

  • Competition Dieting With Aaron Maddron!

    By: Other Writer

    Find out how to diet like a pro and win your next contest. Check out the diet and supplement plan as an example for planning out your weekly diet!

    Date Added: Jan 20, 2004

  • Using Water To Be Dry On Contest Day!

    By: Joe Klemczewski

    Drifting in and out of sleep for most of the night, your routine ran through your mind at times, your pulse raced, you wondered if it would work. Would your skin be dry? Would deep crevices and vascularity be visible like so many days in the last two weeks? Or... would you look soft... ?

    Date Added: Oct 9, 2003

  • Peak Week: It Has To Be Perfect!

    By: Joe Klemczewski

    First of all, let's begin with how you should plan to enter peak week. If you still have to be concerned with losing the last couple pounds in the week before the show, you won't be able to peak properly. Learn how to perfect those last few days!

    Date Added: Sep 29, 2003

  • Dieting To Win: Your Individual Approach!

    By: Joe Klemczewski

    Summer is slowly fading into Fall, swimsuits are spending more time in the dresser drawer, and another bodybuilding season is winding down. Learn how to make your program precise down to the very last detail.

    Date Added: Sep 25, 2003

  • Off-Season Contest Preparation!

    By: Jon Huston

    Off-season contest preparation consists of numerous aspects of bodybuilding: nutrition, cardiovascular training, mass building, research, and psychological recuperation. Learn how I prepare for contests in the off-season.

    Date Added: Sep 16, 2003

  • Designing A Winning Contest Prep Strategy!

    By: Kristyn Hutzell

    Find out exactly what you need to do to design a winning contest strategy. Learn all about training, diet, nutrition, supplementation, mental focus, about the shows, what to wear and everything else you could think of...

    Date Added: Aug 19, 2003

  • Pre Contest Preparation For Maximizing Your Results!

    By: James Cipriani

    For the next 8 weeks, I will take you through everything I do - - from weight lifting, to cardio, to nutrition, to supplementation, to posing, to tanning, to... well, whatever else I can think of or seems relevant. Each week I will take you through any changes I make as well as pictures of my progress.

    Date Added: Aug 11, 2003

  • Beginner's Guide For Fitness Competition Prep.

    By: Alissa Carpio

    Have you ever been interested in competing in the hottest new physique competition? Find out how to get started by tracking my progress throughout my twelve weeks of contest preparation right here!

    Date Added: Aug 11, 2003

  • It's Showtime: Fixing Your Diet In The Last Few Weeks!

    By: AnimalPak

    So you have been dieting for the past 12 or 16 weeks and it's been hard, very hard. You feel miserable. You feel like shit. You can't get a pump, can't concentrate. Strength is way down. You don't even feel like training. And cardio? Find out what you need to do in the last few weeks to look great on stage!

    Date Added: Jul 31, 2003

  • My Competition Comeback Plans.

    By: Ryan Mackie

    After learning different lessons from my experiance in bodybuilding, I want to compete again. So I decided that before I embarked on my new journey I should write down my reasons before I devised my game plan.

    Date Added: Jun 26, 2003

  • Hardcore Pre-Contest Diets!

    By: AnimalPak

    Check out these three awesome pre-contest diets for the biggest shows in the industry. Find out what you need to do to be the best!

    Date Added: May 13, 2003

  • The Cost Of Competing In Fitness Competitions.

    By: Kristyn Hutzell

    So you've decided to compete in fitness! You've outlined a great training and nutrition program. You've selected the competition that you will work towards, and you've even thought about what music you'd like to use for your routine. Find out what else you NEED to know!

    Date Added: May 9, 2003

  • Tracy Doll's Fitness And Figure Contest Prep! Updated: 5-8-03!

    By: Tracy Doll

    Well since my last journal entry I have competed in the Figure Category at two small regional shows. The first one took place on April 26th (Level 1) and the second (Level 2) on May 3rd. Find out what I did leading up to the contest!

    Date Added: May 8, 2003

  • The Day Of The Contest Day!

    By: Ryan Swan

    Find out what I did to when the contest and what happened the day of the show!

    Date Added: Apr 22, 2003

  • My Journey To The Mr. Alabama 2003 - Week 1!

    By: Russell Yeager

    Follow me as I go through a strict training and diet schedule leading up to the Alabama State on August 9, 2003!

    Date Added: Apr 18, 2003

  • Pre-contest Preparation: The Final Weeks!

    By: Ryan Swan

    After the weigh in, I keep eating, and then comes my favorite part. I will have a separate article on the day of the show, what was involved and how everything went.

    Date Added: Apr 14, 2003

  • My Journey To The Mr. Alabama 2003!

    By: Russell Yeager

    Follow me as I go through a strict training and diet schedule leading up to the Alabama State on August 9, 2003!

    Date Added: Apr 11, 2003

  • Tracy Doll's Fitness Contest Prep!

    By: Tracy Doll

    I plan on entering two small regional Figure shows that are a few weeks before the Nationals. Find out what I do to get in shape for the contests!

    Date Added: Mar 27, 2003

  • Pre-contest Preparation: Week 5!

    By: Ryan Swan

    Week 5 went really good. I'm happier where I am at and needed to drop my carbs that extra little bit. I have to say, I went on the threads and read some comments on my articles. I love it.

    Date Added: Mar 22, 2003

  • Pre-contest Preparation: Week 2!

    By: Ryan Swan

    Join me while I diet down for my upcoming contest. I will have week to week pictures tracking my progress, as well as week to week articles outlining my dieting process.

    Date Added: Feb 25, 2003

  • Old School, New School: The Quest For Victory!

    By: AnimalPak

    In the 80's, when bodybuilders would train for a show, cardio was taboo. Today it is part of a normal routine. Find out what happened when we trained with John for the 2001 Master's Olympia!

    Date Added: Feb 24, 2003

  • Are You Ready For The Next Competitive Season?

    By: Anita Ramsey

    Everyone needs a break and you've had yours. You've eaten perhaps more then you should have and possibly drank a little excess too this holiday season. Are you ready for the next competitive season?

    Date Added: Feb 19, 2003

  • Competing For The First Time!

    By: Ryan Swan

    Join me while I diet down for my upcoming contest. I will have week to week pictures tracking my progress, as well as week to week articles outlining my dieting process.

    Date Added: Feb 13, 2003

  • Mentally And Physically Prepared For Competition!

    By: Phano Paul Som

    For the majority of bodybuilders, you don't just decide to do a show without first properly planning. Ever heard the term: he who fails to plan, plans to fail?

    Date Added: Feb 8, 2003

  • Contest Preparation Using Science!

    By: Francesco Casillo

    The Final 10 Days: Carb loading/depleting, water intake, sodium intake and more. Learn how to put it all together to come in at your fullest, biggest, and most cut ever! Included is exactly what I did to prepare for MuscleMania World.

    Date Added: Jan 31, 2003

  • Powerful Nutritional Tactics For Meet Day!

    By: Anthony Ricciuto

    Today is the day of the big competition. You’ve been getting plenty of sleep, even taking those extra power naps that help you recover from those brutal workouts. Learn what you are missing and what to do to be completely prepared!

    Date Added: Jan 23, 2003

  • Brenda Kelly's Tools & Rules: Part 2

    By: Brenda Kelly

    How do the fitness models I see keep their arms small and lean? I notice some models and competitors have drastically different arm sizes in different pictures. How do they do this?

    Date Added: Jan 16, 2003

  • Pre-contest Dieting: The Last Two Weeks!

    By: Ryan Swan

    In this article I am going to look at what some different bodybuilders do as final preparation, and break down what these different techniques do for your body.

    Date Added: Jan 15, 2003

  • Having It All!

    By: Charles Staley

    In almost any case people who experience astounding success are not utilizing common herd methods, and neither should you. Learn the secrets on how to get ripped!

    Date Added: Jan 12, 2003

  • Preparing Yourself For A Bodybuilding Competition

    By: Mike Murphy

    Learn everything you will need to know before you first competition including posing, tanning, and much more!

    Date Added: Jan 8, 2003

  • My Bodybuilding Diet Philosophy

    By: Delbert Hickman

    Many times I have asked various people advice on bodybuilding. Many times I have been given advice on bodybuilding when not asked for. The fact that most of the advice was so different made it hard to determine what was "sound" and what was "fluff".

    Date Added: Dec 21, 2002

  • 4 Weeks Out Contest Preparation

    By: Phano Som

    It's now October 21st and I am exactly one week away from SNBF Nationals. Needless to say, things have fallen right into place. I have been good with my diet, my training, and my supplementation. Today starts the first of three carb depletion days.

    Date Added: Dec 21, 2002

  • Bethany's Off-Season Fitness Training

    By: Bethany Howlett

    One must remember that I am a former national-level heavyweight bodybuilder. Thus, my training regimen for the 2001 fitness season was focused on becoming smaller, muscularity-wise. Learn how I switched my training routines to train for fitness!

    Date Added: Dec 13, 2002

  • Training To Get My Pro Card!

    By: TeamDixon - Devin & Rolanda Dixon

    TeamDixon's training strategy is a two-fold approach. Learn how I train, eat, and feel throughout the 8 months!

    Date Added: Dec 2, 2002

  • Monica Brant's Competition Tips!

    By: Monica Brant

    Learn the secrets on how to prepare for competitions from fitness superstar Monica Brant!

    Date Added: Nov 29, 2002

  • Abdominal Training: The Finishing Touch

    By: Jon Huston

    Bodybuilding is a sport that requires maximal dedication and single-minded determination to achieve the ultimate goal: winning a contest. For the scope of this article we will just discuss the training and presentation of the abdominal muscles...

    Date Added: Nov 20, 2002

  • How I Won My First Natural Professional Bodybuilding Competition

    By: Mark Saunders

    It is common today to see natural bodybuilders with a lot of muscle and being SLICED. So, with that in mind I will set out to defeat them with all the muscle I can bring to the table, be SLICED, pose CORRECTLY, and have the attitude of a CHAMPION.

    Date Added: Nov 14, 2002

  • Keeping Score: A Look At The IFBB Judging System

    By: Bill Dobbins

    Many early bodybuilding contests also involved evaluating the personalities and public speaking abilities of the contestants, who would talk briefly on stage in addition to showing off their physiques. Learn what the difference is between NPC judges and IFBB!

    Date Added: Nov 7, 2002

  • The 20-Week Miracle Diet

    By: AnimalPak

    So you want to be a bodybuilder? You think you're serious? You think you're ready? Listen, I've heard it all before, guys coming up to me and asking, I want to be ripped and shredded. What's the secret?

    Date Added: Nov 5, 2002

  • Jon Huston's Twelve-Week Contest Preparation

    By: Jon Huston

    Preparing for a contest is by far the most grueling and difficult part of bodybuilding. This article goes step-by-step through my Twelve-week preparation for my October 5th, 2002 contest. Hope you can get some tips from it.

    Date Added: Oct 30, 2002

  • Prepping For The NGA Pro Western America

    By: Lance Sganzini

    It's show time once again. One week to go and my good friend Mark Tilden and I are heading to Salt Lake City to compete in the NGA Pro Western America on November 2nd.

    Date Added: Oct 29, 2002

  • The Final Week

    By: Tony LeBlanc

    This week has been another tough week, but things are progressing. I am pretty much always tired and ALWAYS hungry, I expected this.

    Date Added: Oct 26, 2002

  • Pre-contest Dieting: The Right Way!

    By: Ryan Swan

    Next, take that number and use it accordingly. For example if you want to gain weight add to this number. If loosing weight is your goal than you subtract from this number.

    Date Added: Oct 24, 2002

  • Contest Day: A Breakdown Of What Happens

    By: James Sadek

    Learn the secrets on how I won the 2002 teenage Mr. Australia! Find out what I did to kick so much ass!

    Date Added: Oct 23, 2002

  • Contest Prep: How To Survive The Diet And Training!

    By: Tracy Doll

    I switched over to KETO or CKD (Cyclic Ketogenic Diet), it is a diet consisting mainly of proteins and fats and very little to none carbohydrates.

    Date Added: Oct 17, 2002

  • Preparing For A Contest: 12 Weeks Out!

    By: Tracy Doll

    I began my diet and training for the show 7 weeks ago (12 weeks away from show date).

    Date Added: Oct 10, 2002

  • Competing At 74? Oh Yes!

    By: John Pasco

    Now I will discuss rising from the level of working out for reasons of exercise for well-being to the level of being a competitor in bodybuilding contests.

    Date Added: Oct 8, 2002

  • 2 Weeks Out

    By: James Sadek

    I am counting the days, I am 14 days away from the show and couldn't be happier with they way things have gone.

    Date Added: Oct 3, 2002

  • 3 Weeks Out

    By: James Sadek

    I am starting my first week of carb depletion this week but only having low carbs on 4 days (Monday, Tuesday, Thursday and Friday).

    Date Added: Oct 1, 2002

  • 4 Weeks Out

    By: James Sadek

    I am now four weeks out from my next contest!

    Date Added: Sep 26, 2002

  • 4 Weeks Out From Competition

    By: Eric Satterwhite

    There is a little less than four weeks until my competition on October 12th, and I would like to go over what I have been and plan on doing. So lets get the party started.

    Date Added: Sep 17, 2002

  • New Training Journal

    By: Phano Paul Som

    This is a new training journal which I have started to give the readers an insight of mine and Dave's progress as we prepare for the Mr. GA 2002. Some of it may be crude because I'm telling it like it is and read at your own risk. Perhaps you can garner something from this to see how we really train!

    Date Added: Sep 14, 2002

  • A Review On Lee Priest's Another Blond Myth!

    By: James Sadek

    Lee is in training for the 2000 night of champions where he placed 5th, but should have come first, see how he trains in this video!

    Date Added: Sep 12, 2002

  • Hardcore Precontest Training Journal 2!

    By: David Knowles

    Unfortunately, yesterday's "day-of-rest" was not a very restful one. However, I feel good enough to start this last round of workouts...

    Date Added: Sep 12, 2002

  • 5 Weeks Out

    By: James Sadek

    As I said last week I am starting a new phase of my diet today which entitles eating 11 times a day, I know it sounds bad but its not as bad as it sounds.

    Date Added: Sep 11, 2002

  • What Competition Means To Me!

    By: Merry Christine

    I made my first bathing suit when I was 9 years old. As long ago as that is, I still remember being frustrated because it didn't quite fit the way I wanted it to.

    Date Added: Sep 8, 2002

  • How To Paint Yourself

    By: Brenda Kelly

    Learn how to create a more perfect skin tone for contests, photo shoots and fitness events.

    Date Added: Sep 4, 2002

  • Prep For A Bodybuilding Competition

    By: John Lemare

    This is where I decided I would prepare properly for my next show and learn from my mistakes so I will have no excuses for a poor performance on stage.

    Date Added: Sep 4, 2002

  • Results From The Mid-America Muscle Classic

    By: Layne Norton

    At one week out I'm holding steady at about 191 lbs. By the end of the week after I carb deplete I should be around 187.

    Date Added: Sep 3, 2002

  • Fawnia's Keys to Success!

    By: Fawnia Dietrich

    Drink at least 2 liters of water every day. Tea and coffee does not count, but you can drink them. Do your weights (30-60 min) and cardio after your weights (20-45 min) at some point in your day, 5-6 days a week.

    Date Added: Aug 27, 2002

  • An Inside Look At Layne Norton

    By: Anthony Church

    The blistering heat outside was evidence enough that it was NOT Christmas morning, but a day full of events even more exciting.

    Date Added: Aug 26, 2002

  • My Experiences At The Arizona Open

    By: Will Duggan

    Will's class got up on stage for prejudging; I sat within the first couple rows video camera in hand, as usual!

    Date Added: Aug 22, 2002

  • My Precontest Preparation

    By: David Knowles

    After I decided not to do the contest, I went back to my normal routine, eating whatever I wanted while training as hard as ever. I met with Phano on a Monday or Tuesday, just less than three weeks before the scheduled contest. He felt that I could make it, but it would be close. After a brief persuasion, I decided to resume precontest preparation.

    Date Added: Aug 18, 2002

  • How I Am Training To Win The 2002 Australian Teenage Nationals

    By: James Sadek

    I thought I might give you a bit of an insight into how I prepare myself for training each morning.

    Date Added: Aug 15, 2002

  • 9 Weeks Out!

    By: James Sadek

    Training is still the same but I am going to start to use a little bit lower reps not going higher than 10.

    Date Added: Aug 12, 2002

  • Competition Tips And Tricks!

    By: Derek Charlebois

    There are many techniques and tips that will make arrive at your contest in top shape. I have read many and tried some during my preparation for my last contest. Let's take a look at these tricks.

    Date Added: Jul 29, 2002

  • 1 Week Out

    By: Layne Norton

    At one week out I'm holding steady at about 191 lbs. By the end of the week after I carb deplete I should be around 187.

    Date Added: Jul 29, 2002

  • 10 Weeks Out

    By: Tony LeBlanc

    Check back weekly to see my progress and updated stats!

    Date Added: Jul 29, 2002

  • David's Latest Training Journal - 6/09/02 - 6/15/02

    By: David Knowles

    I am not positively sure that postponing the contest was the right decision. Of course, it will free up a lot of time, but it would also be great to win that contest. I have been able to spend a lot of time with my grandfather, and it's definitely paying off. I still think that I would be able to spend an extended amount of time with him regardless of if I did the contest, so I may just change my mind!

    Date Added: Jul 22, 2002

  • Contest Prep From A Veteran Competitor

    By: Anita Ramsey

    With little prep, and no information to help me get ready, I did the 1988 NPC Boulder Bodybuilding Championships and I won the middleweights. Not too bad for not knowing anything. Since then I have been competing steadily in over a dozen shows and my contest prep has evolved over the years to become a very scientific process.

    Date Added: Jul 17, 2002

  • Bodybuilding On Wheels

    By: Curtis Schultz

    Muscled athletes wheel their way to the victory stand each year at the NPC Wheelchair National Bodybuilding Championships. Promoter Frank Dalto holds the show in sunny Florida. The Wheelchair Nationals is in its seventh year.

    Date Added: Jul 17, 2002

  • Prep Continues: Nine Days Out From The Mr. Louisiana!

    By: Dino Pierce

    This is what I have been doing for the final 9-day count down to the ultimate goal of my 2002 competitive season, which is capturing the Title of Mr. Louisiana (Open Bantam Weight Division). Diet, training, cardio, water and more!

    Date Added: Jul 16, 2002

  • Layne Norton: 5 Weeks Out!

    By: Layne Norton

    Wow what a difference two weeks can make. Two weeks ago I was going over my pics and being objective with myself. I think I have the size to do well at the natural level, in fact I know I do. However I realize that conditioning is much more important and that I was not as lean as I should be with seven weeks out!

    Date Added: Jul 15, 2002

  • Let's Get Ready to Rumble - Part Two

    By: Delbert Hickman

    A rush of anxiety ran through my spine knowing that this was it. This was the one moment I had trained so hard for. Day after day, week after week, meal after meal, I had made it and it was time to leave nothing behind.

    Date Added: Jul 10, 2002

  • The Week Of The Show Is Finally Here!

    By: Maribel Sanders

    The week of the show is here. What do you do? Do not worry; the following suggestions will help you prepare for the day you have trained so hard for.

    Date Added: Jul 9, 2002

  • My Detailed Plan From 12 Days Out From My Contest!

    By: Dino Pierce

    Here is EVERYTHING that I will be doing each day from 12 days out to the day of the contest. Learn about my cardio, posing, training, diet and more. A great guide for others who are looking to get in perfect shape for their next contest!

    Date Added: Jul 2, 2002

  • Layne Norton: 7 Weeks Out!

    By: Layne Norton

    Cutting down for a contest can be a bit unnerving at times. I look at myself everyday in the mirror so it is hard to tell if I'm getting the results I want. However over the past two weeks things have been looking up. I have dramatically increased my vascularity in my arms and shoulders and I'm starting to show vascularity in my legs and lower abdominals...

    Date Added: Jul 1, 2002

  • Bettering Your Physique Is The True Sign Of Victory!

    By: Dino Pierce

    In this article I talk about the mind games that bodybuilding can play on a competitor in regards to the bodyweight scale, a calorie restricted diet, and rigid cardio regimen. I include the strategy that I use to overcome these obstacles and how I maintain my sanity by understanding the vital aspect that they play in my conditioning for this year's competitive season.

    Date Added: Jul 1, 2002

  • 6 Weeks To Victory!

    By: Mike Murphy

    I am six weeks away from my next bodybuilding competition. I have made some changes to my diet and cardiovascular exercise to begin to lean down to a desirable bodyfat percentage.

    Date Added: Jul 1, 2002

  • Layne Norton: 9 Weeks Out!

    By: Layne Norton

    Well the last two weeks have shown promising results. I have lost a noticeable amount of body fat as I am now seeing some chest striations and more of my abdominals. My arms, shoulders, and chest have also increased in vascularity. I have noticed one thing that is troubling a bit though...

    Date Added: Jun 16, 2002

  • My Nutrition Plan Up To Contest Day - 2 Weeks Out!

    By: Dino Pierce

    My contest is coming up quick! I am now 11 days out. Here is my eating plan for the next few weeks! Find out everything I am eating to get my body into shape to win first place in my division! You can follow this plan to get ripped!

    Date Added: Jun 4, 2002

  • My Contest Prep Plan!


    I am competing in the NPC's Southern Classic. Definitely a threat for the Bantam Division's 1st place category and prepared to do some serious damage in the overall pose down. I began dieting February 1st 2002. I was weighing in at 150.5 lbs, three and a half months later I am tipping the scales at 131 lbs shredded as ever with 16 days to the big show down. Here is my full plan.

    Date Added: May 29, 2002

  • Crash Course! 12-Week Contest Prep

    By: Jon Huston

    Preparing for a bodybuilding competition is perhaps the most difficult task a bodybuilder will undertake. The 12 or 13 week "pre-contest" preparation is where one begins to put together all the pieces of the puzzle.

    Date Added: May 14, 2002

  • Derek's Competition Countdown...10 weeks, 9 weeks, 8...

    By: Derek Charlebois

    Hello and welcome to my 10 week contest preparation series. This series will cover EVERYTHING I do in order to prepare for my first contest. Almost all young bodybuilders dream of one day competing. For me, that time has come. If you read this series, you can watch me pursue my dream.

    Date Added: May 7, 2002

  • Contest Grooming!

    By: Posing Guides

    Grooming and personal appearance are not supposed to count for or against your final score. However, more often than not, the bodybuilder who looks the most polished gets more attention from the judges.

    Date Added: May 6, 2002

  • Don't go to Your First Competition Unprepared

    By: John Lemare

    Going into your first competition can be a daunting experience. I'm going into to a local bodybuilding competition soon in the under 19 first timers and I've been told all these small details which can really effect my performance on stage.

    Date Added: Apr 28, 2002

  • Preparing for a Contest

    By: Jon Huston

    If you are like most bodybuilding fans, then you probably have thought about competing in a bodybuilding show before. However, the problem with this is that many of us don't know how to properly prepare for a contest.

    Date Added: Apr 23, 2002

  • Burnout Parts 1-3 - Avoiding and Overcoming Burnout in Bodybuilding

    By: Ryan Mackie

    Burnout is a potential mental nightmare for any competitive bodybuilder. It can turn a competitor who was once positive, happy and focused, into a negative, depressed and withdrawn grouch. How do I know?

    Date Added: Apr 23, 2002

  • Determination Makes a Champion

    By: John LeMare

    What makes a good bodybuilder a great bodybuilder? What separates the winners from the losers? People can argue it is knowledge, genetics, what he takes or determination.

    Date Added: Apr 2, 2002

  • 2001 Sydney: Ten Weeks Out!

    By: James Sadek

    Hey how is everyone doing? I am 10 weeks out from competition and I am feeling bloody awesome. I am weighing about 81.7kg which is about 178 pounds. My body fat % is 7.72. I started my pre-comp training and dieting on February 25th.

    Date Added: Apr 2, 2002

  • A Normal Day Training for the Sydney 2001.

    By: James Sadek

    So you want to become a teenage bodybuilder do you? Its tough, it's demanding but most of all it will be one of the best things you will ever accomplish as the rewards are both mental and physical.

    Date Added: Apr 2, 2002

  • Taking It To The Stage

    By: Ron Harris

    Okay, you bodybuilder stud or studette. You've been training hard for a long time, and your body has taken on some exceptional size and shape. People probably ask you all the time if you compete. Here is everything you need to know to get started!

    Date Added: Mar 28, 2002

  • Prep For My First Bodybuilding Contest

    By: Thomas Woods

    I regret to say it has been a while since I have written an article on this site, but I have been extremely busy. College has been kicking my ass, I am taking 18 credits this semester, and I work 25 hours a week.

    Date Added: Mar 19, 2002

  • Six Weeks Out!

    By: James Sadek

    Six weeks holy shit!!! I can't believe I have been on a diet for 5 weeks. Although I can only call it a no junk food diet as I can have Soya sauce, rice, and tuna, eggs, chicken and meat, which I can have bucket loads without getting sick of them but that's me, I'm lucky.

    Date Added: Mar 7, 2002

  • Eight Weeks Out!

    By: James Sadek

    Wazzzzup people?? How is everyone? I am now 7 weeks and 6 days out from my competition and feeling good. I am weighing about 78 kg which is about 173 pounds.

    Date Added: Mar 7, 2002

  • The Perfect Sunless Tan

    By: Anthony Church

    "When it's time for competition you want every muscular detail to be clearly visible to the judges." Whether you are preparing for a Bodybuilding competition or you just want to darken your natural skin color without all of the possible negative effects of sun tanning, your answer is sunless tanning.

    Date Added: Mar 5, 2002

  • Body Assessment For Fitness Competitions

    By: Tanji Johnson

    The fitness/figure physique promotes a look of symmetry, healthy muscle tone, and exceptional but not excessive body conditioning. Find out if you have what it takes to compete in fitness and what you need to improve.

    Date Added: Feb 4, 2002

  • Ultimate Sacrifice

    By: Delbert Hickman

    Every day during the bodybuilding season, men and women all over the world make the ultimate sacrifice. Or should I say, "Ultimate Sacrifices". Things that most of the population take for granted. These sacrifices that are made can mean the difference between success or failure, winning or losing...etc.

    Date Added: Dec 21, 2001

  • A Little Less Than Boot Camp

    By: Tiffany Rae

    As the weeks start to disintegrate I am aware of my competition at the ESPN series and Fitness America Pageant, November 30th and December 1st. These events are just around the bend, or is it the mountain?

    Date Added: Dec 21, 2001

  • Road to Final Destination II

    By: Delbert Hickman

    As we exited the Lakewood Auditorium, I felt a strong sense of accomplishment as well as confidence. I knew in my mind that my next stop was the INBF Eastern U.S. Championships, a WNBF pro-qualifier, in only two weeks!

    Date Added: Dec 21, 2001

  • Road to Final Destination

    By: Delbert Hickman

    It's been three days since I competed in my final contest of the season. Like a flash it's over and I can hardly believe where all the time went. Although, during the entire contest preparation phase, I sometimes dreamed when I'd be back to a less rigid lifestyle.

    Date Added: Dec 21, 2001

  • Final Week Contest Preparation!

    By: Phano Som

    On July 14th, I competed in the Southern SNBF Open in which I won my weight division and the overall novice title last year. I entered the show this year knowing that I was at my best condition to date and I was actually dry and full for once.

    Date Added: Dec 21, 2001

  • Current Pre-Contest Training and Nutrition

    By: Phano Som

    I am terribly sorry about the long absence but I have not been able to access a computer for the last few weeks. Now that I am situated back at summer school and in my new apartment, I will have more time to bring everyone up to date on things.

    Date Added: Dec 21, 2001

  • Detailed Competition Prep Info

    By: Phano Som

    What you're about to read is what everything I did to prepare for the April 7th SNBF bodybuilding and fitness competition. I decided to try something new but I really wasn't sure how it would have worked considering my 17 day diet.

    Date Added: Dec 21, 2001

  • One Week Away!

    By: Phano Som

    It has been almost a full 2 weeks since I began dieting and training for the upcoming April 7th show and I must admit, it has been flawless up to this point. No cheat meals, no cardio sessions missed, no training sessions missed, just pure drive to do well in this show.

    Date Added: Dec 21, 2001

  • Mountain States Open Pro-Qualifier Championships

    By: Mark Tilden

    April 28 marks the day in Roy, UT for the Mountain States Open Pro-Qualifier Championships. James and Bianica Purtell are first time promoters. And from reading their letter in the application they sent, sounds like they have committed themselves to putting on a quality show.

    Date Added: Dec 21, 2001

  • Two Weeks Out: SNBF April 7th, 2001!

    By: Phano Som

    The final decision to compete in the upcoming April 7th SNBF show has been made and I will be competing! I know this leaves me about 2 weeks or so to prepare but I will nail it this time. So what is there to do now that I have decided to compete?

    Date Added: Dec 21, 2001

  • My Current Situation: Precontest Planning

    By: Phano Som

    I appreciate all of the mail I get and do my very best to try to answer all of your questions in a timely manner. It's nice to know that there are actually people out there who admire what I do and some of my training aspects.

    Date Added: Dec 21, 2001

  • My Current Situation: Experiment and Learn

    By: Phano Som

    If you've been keeping up with my articles, you will notice that I mention nothing about my current situation regarding contests, training, and dieting.

    Date Added: Dec 21, 2001

  • A Day in the Life of a Bodybuilder

    By: Delbert Hickman

    In this article I will detail a typical day my life as a bodybuilder preparing for a competition. Some details may be left out since I don't want to bore you to death!!

    Date Added: Dec 21, 2001

  • On the Road to Getting my Pro Card

    By: Lance Sganzini

    My last bodybuilding show was in June of 2000. I won the men's light heavyweight division and placed second in the overall. My goal is to win the overall title in an NGA sanctioned contest in order to earn my pro card.

    Date Added: Dec 21, 2001

  • Seven Days Out

    By: Mark Tilden

    Okay, you have dieted down for six, eight, maybe even twelve weeks. Now it's time to do the all important peaking. So, let's start with the Saturday prior to your show. This is the day you will want to drop your carbohydrates considerably.

    Date Added: Dec 21, 2001

  • Off-Season & 4 Weeks Out from Contest Pics!

    By: Phano Som

    Check out the amazing results from hard training, dieting and smart supplementation! All Natural!

    Date Added: Oct 8, 2001

  • Precontest Pics

    By: Phano Som

    Here are some pics of my current condition. With the intense training that I have been doing and the crash course diet, I am retaining quite a bit of water. If the last few days proceed as planned, I will lose most of this water and go into the show ripped as ever. Wish me luck!

    Date Added: Oct 3, 2001

  • Competition Prep!

    By: Phano Paul Som

    I have recently joined the Team and have been asked to write an article for their website. They have allowed me the freedom of writing about whatever I wish that is bodybuilding related.

    Date Added: Sep 23, 2001

  • Bodybuilding to BodyBounding

    By: Delbert Hickman

    Since my 9th article, "It's Show-Time!", I have competed in two events. On April 7th, I competed in the Ohio Natural in Lakewood, Ohio and placed 1st in the middleweight class and 2nd overall. Three weeks following, I traveled to Hartford, Connecticut and competed in the Jr. USA.

    Date Added: Sep 21, 2001

  • Bodybuilding By The Numbers

    By: Delbert Hickman

    I will hopefully provide information that helps you when determining what is good for your diet. What inspired me to write this article is my wife is preparing for her very first bodybuilding competition.

    Date Added: Aug 18, 2001

  • All Aboard! Next stop...

    By: Delbert Hickman

    You have just trained like never before to prepare for a day that seems to pass in the blink of an eye. As you reflect on the weeks that you trained to prepare, you remember the agonizing, muscle burning, high intensity workouts you did to bring out those extra muscle striations and help burn more and more body fat.

    Date Added: Aug 15, 2001

  • Competition Pointers from an Amateur

    By: Delbert Hickman

    In this article, I will provide some pointers to consider or maybe even use to your advantage while preparing for a bodybuilding event.

    Date Added: May 21, 2001