The
IFBB and NPC contest seasons are spooling up for the 2014 season. Many of you are ready to hit the stage hard and are in full contest prep. I understand this completely and am fully aware of where your head is at the moment. What I want to caution you about, before it’s too late, is the post-contest letdown and consequential common contest rebound. Many people think that holidays are the culprit responsible for weight gain. The holiday season can be a part of the typical end of the competition season but keep your eyes open mid-season as well. We can suffer from rebound at any time of the year if we don’t keep our eating habits in check and adjust our training styles immediately post contest.
As
you have probably been aware, the Men's Physique division is exploding. In the past if you were competing, chances are you were a competitive bodybuilder. Nowadays there are many more NPC competitors around, largely due to the addition of the Men's Physique category which allows for a more natural looking, seemingly more attainable body.
One of the best things to keep in mind in training for physique is to aim for that V-Taper look. A tiny waist and wide shoulders give this almost cartoonish illusion. Getting that waist to shrink is going to take some work in the kitchen, but I have designed a few workouts for building on other key areas.
For me, my goal is to bring up my upper chest, lats, and create the biggest shoulders possible. I'll share one workout with you guys now.
With
us today is MP Competitor Chad Jackson. Congrats on a great showing! What made you decide to compete in the Men’s Physique Division?
I won a 12 week transformation contest on Bodybuilding.com in 2012 and I had this urge to keep going so looked for the next opportunity. I did not want to transform and then stop. So much dedication and hard work goes into a transformation contest and I wanted to not only keep going, but take my fitness and experience to the next level. I saw a local bodybuilding/physique contest in Houston (Branch Warren Classic) online 5 weeks before the contest and I told my wife, “This might be crazy, but I am going to do this.”
Every
now and then I believe that you need to change up your workouts in order to prevent plateauing. Normally I stick to a rep range of 8-12 reps per set, but for this shoulder workout I lowered the weight so that I could do 20 reps for each set.
All exercises were done with five sets of 20 reps.
Side laterals (dumbbell) – This can be done seated or standing, but I prefer to stand. Start with a pair of dumbbells at your side. You will then raise your arms straight out to your side and hold for a count. Once I get to the top of the movement, I like to turn the dumbbells so that my elbows are facing up and my palms are to the rear. Return to the starting motion and repeat...
We
all know nutrition is the number one factor in fat loss or building muscle, yet it is still the biggest issue we have in achieving our goals. It's not that we don't want to achieve those goals, but more that we let ourselves get in our own way. So here are the tips I use to help my clients and myself achieve success.
Don't keep junk in the house: This has to be the number one rule to success. It's pretty simple, if there is not junk in the house then there is no way you can eat it.
Always wait 15 minutes after you eat before eating more:
Elastic 
Resistance is an extremely versatile and effective training modality. My first introduction to elastic tubing was over 20 years ago and they’ve come a long way since then!
Resistance tubing is commonly used as a convenient means to pump up prior to competition as well as an excellent way to work the rotator cuff muscles via external and internal rotation exercises. However I have also found that they can be used as a legitimate modality to enhance one’s physique as well!
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