Know When You're Ready to Enter Your First Bodybuilding Contest

Question and Answer with Harvey Reich, Natural Masters Illinois Bodybuilding Champion.

Question: I am preparing to enter a contest. I trained very hard and I cut my weight from 245 lbs. to 185 lbs. I have a very large torso and short limbs which made my arms and legs look big and well developed when I was heavier. Since I have lost this weight most if not all of recently gained my muscle mass is gone, particularly in my arms which has made me very depressed. What should I do?
Todd C. Buffalo, NY

Answer: Hello Todd. If you had that much weight to lose then there was never much underlying muscle in the first place, which tells me that you were not developed enough to enter a contest. If you lost this weight in a short amount of time (which it sounds like you did) it is no wonder that you have lost muscle mass.

Your body uses the muscles as nourishment to feed itself when drastic weight cutting occurs, which is what seems to have happened to you. The proper way to get "ripped" for a contest (once you DO have enough muscle mass) is to adjust your carbohydrate and fat intake so you gradually lose the weight, optimally 1 – 2 lbs. a week. Leave enough time before a contest to begin your diet, usually around 16 – 20 weeks out so you can reach your target contest weight in this manner. You’ll be very pleased with the results.

Working Through Imbalances in Your Physique

I've received many questions about physique symmetry and balance over the years similar to the one below. My response has basically been the same. Do not compensate for an imbalance with one-sided exercises as you are leaving yourself susceptible to injury. Perform each exercise using the strictest of form and the imbalance will work itself out over time.

Question and Answers with Harvey Reich - Illinois Bodybuilding Champion:

Question: I’ve been working out for six months now and my left arm still seems to be bigger and stronger than the right. What is the most efficient way to correct this?
Fredo F. Mt. Vernon, IL

Answer: Hi Steve. I’d be willing to bet that you are left handed. Whatever inclination we are is naturally used more and would be more developed and stronger. If you keep working out on a consistent basis with good solid, balanced form this will eventually work itself out with your right arm catching up resulting in a more balanced eye pleasing physique.

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Change Your Routine Routinely for Maximum Gains

Here's another great question from a bodybuilder who is frustrated and working to break through a plateau. Remember the key to maximizing your progress is for your muscles NOT be used to the same old routine. You must change your routine around constantly so your muscles are being worked in a different way for maximum stimulation.

Hello Mr. Illinois: I'm a mid-level competitive bodybuilder who loves blasting my chest. Recently gains in my bench presses have really slowed down resulting in decreased muscularity and strength. I'm still working hard at the same routine that has produced results in the past. But I seem to have hit a plateau or even regressed a bit. What should I do?
Steve F. Burlington, WI

Answer: Hi Steve. The key to your problem is in the "same routine" part of your question. You're doing the same old thing that your muscles are used to. So how can you expect to make gains? What you need to do is to shake up your routine and shock your muscles into growth. There are numerous ways to do this. Super sets, giant sets, micro-loading, or just plain weight and set variations should all do the trick. Remember your muscles continually need new stimulus to grow.

For starters try using a different weight and rep combination for your bench presses. Then progress to working new chest exercises into your workout You'll be surprised as to how well your muscles will respond to the change. Good Luck.

Obtaining a Peak in Your Biceps

I often get questions from bodybuilders regarding training techniques. Here is one of the better questions I've received regarding biceps training.

Question: I work my biceps constantly. They are getting bigger but I can't seem to get that peak on them that I see on other bodybuilders. What do you suggest I do?
Eric B.
Peoria, IL



Hi Eric. Unfortunately, a large part of a great bicep peak is the way your muscle is shaped at birth. In other words, it's part of your genetic makeup. However, you can improve if you regularly perform several peak contraction movements like concentration curls and Preacher or Scott curls. Remember to squeeze or flex your biceps at the top of the movement. Try that for your next few biceps workouts and over a few month's time you should notice an improvement.

Set Realistic Fitness Goals for Yourself

When setting fitness goals don't aim to high and set yourself up for disappointment. Try setting smaller obtainable goals. This will accomplish two things: 1) The satisfaction of completing the goal will give you the desire to raise the bar and keep on going. 2) A minor setback won't play on your mind as much and will enable you to get back on track much more quickly. This also holds true for workouts and even specific lifts.

For example, if your goal is to increase your bench press by 50 lbs. don't try and do it all in one shot. Set many 5 and 10 lb. goals and work to obtain those one at a time. When you are successful with each smaller goal it will give you the satisfaction of success and the inspiration to continue with the program and reach the long range goal. If you focus only on the long range goal you may disappoint yourself even though you are making progress.

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Watch your Diet this Holiday Season

The holiday season is upon us and that means holiday parties and feasts galore. You should always enjoy yourself but be extra conscious regarding your caloric intake. With all the office and family and friend get-togethers there will be ample opportunity to add extra calories to your diet which means that you should be prudent whenever possible. You don't want to gain unnecessary pounds to negate all that hard work you've put in at the gym. And with all of the parties make sure that you still get rest and get to the gym as often as possible to counteract any of your divulgences.

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The Importance of Stretching Prior to Working Out

Stretching is of the utmost importance for all athletes regardless of fitness level or experience. I’ve seen too many instances where experienced bodybuilders and weight trainers end up tearing or severely pulling a muscle only because they did not take the few minutes to stretch and warm the body up properly prior to intense exercise. I, myself have had to learn the hard way on more than one occasion. It simply is not worth it to risk injury and be on the shelf for weeks at a time to save a few minutes at the gym. So don't be over anxious to dive into the heavy sets. Stretching also has many other benefits including elongating the muscle and making the muscle more pliable which is always a benefit for weight trainers, especially bodybuilders.

Remember, take the time to stretch and really get the blood flowing through your muscles before you start exercising. You’ll take a huge step towards injury prevention. Don’t forget to stretch you muscles during your workout in between sets. You’ll feel the benefit throughout your entire workout.

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