FIRST MONTH
The first thing you should work for is massive size. You want to add as much bulk
as possible to your frame. To force those muscles to grow, you must go on a
bulking-up diet. Drink plenty of milk and malts. This first month, try to gain about
eight to ten pounds. Keep your reps low and the sets around four .
Begin to practice your posing. Choose four or five poses –front, side, back and
two optional poses –and practice moving into them smoothly.
SECOND MONTH
Now that you have gained a little bulk, you want to keep your size and yet get
better definition. The idea now is to take off the excess weight that has not been
converted to muscle (especially that roll around your waist) and retain the added
muscular size. Continue drinking milk, but cut out the malts. Begin to eliminate
some of the fattening foods in your diet, but still eat well. Add a couple of waist
exercises to trim you down and regain that V-shape. Start to force out more
repetitions.
THIRD MONTH
You have thirty more days until your big day! This last month, put everything
you’ve got into your training. Begin training six days a week. Work on your upper
body one day, and your legs the next day. This is a sure way to get to the peak of
your muscularity .Do about 6 sets of each exercise and do more reps than you
usually do. Do plenty of pumping exercises. Your muscularity will really stand out
and you’ll get even more size. Bomb that waist of yours –get it as small as you
can by doing a lot of reps
Cut out all the fattening foods from your diet, and stay away from regular milk
{unless you feel your muscularity is good) and start drinking skim milk. Stay away
from white bread and potatoes, and stay on a high-protein diet.
CONTEST DAY
By now your posing should be very good and your
muscularity at its best! Be sure to wear well-fitted trunks with a cut and color that will compliment
your physique. Try not to drink too much liquid on your contest day. This will help keep your waist
small and not bloated.
All contests will allow you time to work out before you get on the stage. Pump up your muscles
with a fast, easy workout. Do 40 or 50 push-ups, or do a fast 40 or 50 reps with a light weight.
This exercise will be just enough to flush your muscles and make them seem as large as possible
Some bodybuilders prefer to rub a little baby oil on their skin to make their definition really stand
out as they pose.
