A Guide to Bikini Competition Prep Training

What does it take to switch from your normal routine of exercise to one that will get you ready to walk on stage? You need a focused and committed regimen that can help you change your body so that in a competition you have the muscle structure and sound that the judges will be searching for.

In three stages, each with a different emphasis, experts developed our competition workout program. The first one focuses on building a foundation and creating muscle balance as a whole. You will stay on the stage until it's time to switch to Step 2 for as little as one month or as long as you like. The second section increases the level of strength and highlights muscle tone as well as fat loss.

A five-day split emphasizing diverse body pieces, using a selection of appliances, is used in each of the stages. Stick as strictly as possible with the program, substituting activities for a given part only if the equipment is not available to you. For each step, follow the cardio recommendations as well. Pair these activities with a competition body's The Ultimate Diet Schedule, and you will be set to walk into the spotlight feeling positive.

Pre-prep

If you have been a regular at the gym for years or are just beginning your workout adventure, it is a bit of a break from a traditional strength regimen to get ready for a competition. This curriculum process is all about setting the foundations so that you are able to take on the tasks ahead.

Split up

Moreover, many experts suggest another two to three days of steady-state cardio for 30-60 minutes, based on the fat-loss targets. Start with a cardio routine in Step 1 for 3-5 days per week. You can add any time or days as you progress to Step 2 if necessary. You would need to either boost the duration and strength in Phase 3 or decrease it, depending on where the levels of body fat are at this time. To see what fits best for you, check with your mentor or a trusted advisor.

Notes

●     Switch straight from the first exercise to the second for supersets; pause 20-30 seconds after completing all sets before going on to the next round.

●     Rest 30 seconds prior to repeating the exercise on all other workouts.

●     Apply weight to the lower-rep set for sets where the reps decrease. Reduce the weight in the higher rep sets, unless otherwise stated, in sets where the reps raise.

●     For upper-body work, go hard. It will be very hard to complete the last couple of reps of each set. You ought to raise the weight if you can comfortably complete all of the repetitions within a sequence.

●     Warm-up with light weights for two sets of 20 reps per new section of the body or when you start

If you have been thinking about improving your body’s physique, want to feel better about your outer image, or ready for the stage, contact us at Award Winning Fitness.