Women’s Physique Competition Training
Training for a women’s physique competition can be a grueling task. Not only do you have to train hard, you also have strict dieting and increased cardio. Even though your actual training is with weights, the rest of your prep is outside the gym with meal prep and rest for recovery. Bundle that all together, and it can be quite time consuming.
Even so, I’m going to break down competition training to make life easier. Follow these simple steps to make your workouts effective.
Follow a Monday through Sunday Plan
You should outline a training schedule and follow it, no matter what. The only reason you miss a workout is because you are sick or there is a family emergency. Yes, training for a women’s physique competition is like being married. It comes first.
A Monday through Sunday plan can look something like this:
Monday – Hamstrings and Calves
Tuesday – Chest, Biceps, and Abs
Wednesday – Off
Thursday – Back, Triceps, and Abs
Friday – Quads and Calves
Saturday – Shoulders and Abs
Sunday – Off
Wednesdays and Sundays are off training days. These days are important too. They allow your body to rest and recover. Without recovery, you can forget about building a physique that’s impressive.
If you do happen to miss a day, such as chest day, yes, you can make it up the next day, which is Wednesday. Although this is acceptable, don’t get into a habit of missing and making up. It’s only passable once in a while.
Mirror Your Off-Season Training
Your off-season training and contest prep training don’t have to be foreign to each other. It took the off-season training to build your muscle. Keep it by using the same principles. The fat loss comes in your diet and added cardio. Keep training for what it’s meant for, muscle building.
So, doing 3-5 exercises per muscle group, 3-4 sets in the 8-12 rep range is perfectly acceptable. The only time you need to lighten your poundage is when you lose strength. You will lose strength due to the dieting aspect.
Start Training Like a Competitor
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