THE CRITICAL ROLE OF SHOW SELECTION IN CONTEST PREP

In the bodybuilding industry, a common misconception is that a standard 12 or 16-week prep period is one-size-fits-all. However, this approach is as outdated as 1980s fashion trends. We've evolved in our understanding, and it's time to apply current science, abandoning rigid norms when they no longer serve us. In 2022, the length of your prep should be tailored to your unique needs, not dictated by outdated standards.

Your current physical condition dictates the necessary duration of your prep. Factors such as muscle mass, body fat distribution, weight loss requirements, metabolic response, and past weight loss plateaus play a pivotal role in determining the right timeline for you. Following the latest scientific guidelines, a safe and effective rate of weight loss is about 0.5-1.0% of body weight per week, crucial for preserving hard-earned muscle mass.

Choosing a show without considering these factors can lead to unrealistic expectations. If you're aiming for significant weight loss in a standard 12-16 week prep period, you might be setting yourself up for failure. Think of this from a pure common-sense perspective. Why would two competitors, in the same division and height class but with different amounts to lose (one has 15 lbs to lose and the other has 30 lbs), prep for the same amount of time? It doesn't make sense from a competitor's standpoint. However, it does from a coach's standpoint; giving everyone the same plan is much less work. Highlight the ones for whom it works, get rid of those for whom it doesn’t, and replace them with new clients next year. But that's a topic for another day.

Moving on, back to picking your show...

It's essential to do the math first: determine your current weight, estimate your stage weight, and calculate the rate of weight loss needed to reach your goal within the given timeframe. For example, if you weigh 145 pounds and need to be 115 pounds on stage, that's a 30-pound loss. Dividing this by a 12-week prep period means losing 2.5 pounds per week, which exceeds the recommended maximum rate of 1.45 pounds per week for someone at 145 pounds. In this scenario, you're not only risking your health but also the quality of your physique because you will lose a lot more muscle mass on your way to the stage.

To simplify the formula for calculating the rate of weight loss needed for a bodybuilding competition, we can break it down into easy-to-follow steps:

• Determine Your Current Weight: This is the weight you start with before beginning your prep. Let's call this Current Weight.
• Estimate Your Desired Stage Weight: This is the weight you aim to be at on the day of the competition. Let's call this Stage Weight.
• Calculate Total Weight to Lose: Subtract your Stage Weight from your Current Weight.
• Determine the Length of Your Prep Period: This is the number of weeks you have until the competition.
• Calculate Weekly Rate of Weight Loss Needed: Divide the Total Weight to Lose by the number of Weeks in Prep.
• Compare with Safe Rate of Weight Loss: The safe rate of weight loss is typically 0.5-1.0% of your current body weight per week. If your calculated Weekly Rate of Weight Loss is higher than this, it might be too aggressive.

Using our example:

• Current Weight: 145 pounds
• Stage Weight: 115 pounds
• Total Weight to Lose: 145 - 115 = 30 lbs
• Weeks in Prep: 12
• Weekly Rate of Weight Loss: 30 / 12 ≈ 2.5 pounds per week

Again, this rate (2.5 pounds per week) is higher than the recommended safe rate of 1.45 pounds per week for someone weighing 145 pounds, indicating that the goal might be too aggressive and could risk muscle loss and health. In this case, extending the prep period and finding another show would be advisable to ensure a safer, more sustainable approach, and a much better physique package on show day.

Realizing you've chosen the wrong show for your contest prep can be a tough pill to swallow. If you're facing a scenario where you need to lose more than what's optimal – like our hypothetical competitor who needs to shed 30 lbs in 12 weeks – it's time to reconsider your options. Opting for a competition that requires a more gradual weight loss is not just about avoiding harm or undoing a lot of hard work by losing more muscle than you should; it allows for life's unpredictabilities like illness or personal emergencies. Moreover, it gives you the flexibility to incorporate diet breaks and practice peak weeks, ensuring you're not experimenting with your body's response at the last minute. At the very least, you should allow enough time to ensure you're losing no more than 1% of your body weight per week for a healthy and successful prep.

If your current show choice demands an unsustainable rate of weight loss, hold off on registering. For those who've already registered, consider reaching out to the promoter. While refunds might not be an option, many are open to transferring your registration to a later show that aligns better with a healthy rate of weight loss. Don't let a rushed decision to register lock you into an unhealthy prep schedule. Prioritizing your health and working with your body, rather than against it, will lead to a better physique and overall wellbeing.

In conclusion, your health and the quality of your physique should never be compromised for an arbitrary deadline. Taking the time to select a show that aligns with a scientifically sound prep plan is paramount in bodybuilding. Don't let an initial, uninformed decision corner you into a detrimental situation. Prioritize your health and work within your body's natural processes for the best results on stage.