The Elite Physique

Competition Prep Training Tips

Competition Prep Training Recommendations

competition prep training tips

Competition prep training has to be dead-on if you want to do well.  Let’s face it, the thought of entering and competing in a contest can be quite scary for the first time competitor. There is so much to do and think about to get ready for the event. You need to eat the right diet to lose ugly body fat.  You also have to implement the correct competition prep training program.  Doing so will ensure you keep and even build lean muscle mass.

In this brief, yet informative article, I’m going to give some highly valuable training tips.  These pointers will take your workout to the next level to build muscle and burn fat.

Work Your Weak Body Parts First

Successful competitors place well and win because they display proportion (upper body balance with lower body) and symmetry (left side balanced with right side).  These successful competitors are well-balanced because they embrace and put focus on their weaker body parts, making them strong body parts. states, “Prioritize your training so you tackle that area you hate first in your workout. This is to ensure that it gets targeted with your full attention when your mental and physical strength are at their peak.”  Your competition prep training should begin by working your weakest body part first so you are sure to hit it with 100% focus.

Start Your Training With A Compound Exercise

Compound exercises hit ALL the muscles in the targeted muscle group at the same time. By starting your contest training with a compound exercise, it guarantees that you stimulate it fully, allowing for best possible muscle growth and development. Such compound exercises include the dead lift, squats, shoulder press, dips, bench press, etc.

Double-Up On Training

Every competitor has a weak body part, but most top-placing competitors are good at hiding their weak body parts. A great way to bring a weaker body part up to speed is to train it twice a week. Make one workout for the weak body part heavy and the next workout a light one. Space these two workouts 3-4 days apart for maximum effectiveness.

Use Shock Training

To take your competition prep training to the next level, implement the use of shock training principles. Your body adapts to nearly anything, diet, cardio, and even training. You can quickly and effectively pull your training out of a rut by using a variety of training tactics to change exercise, set, and rep scheme.

As you can see, your competition training program doesn’t have to be boring, and you can keep changes coming along all the time. Just apply these simple contest training tips and you can watch your body transform in just weeks.

Take Your Training Up A Notchred arrow pointing down

That’s not all… you can learn even MORE competitor workout tips and tricks and how they get in such GREAT shape.  Join over 73,000 other men and women show are transforming and competing.  Get my FREE Contest Prep Crash Course to get in on the action.  Click the link below for instant access…


What You MUST Know...

There's nothing like showing up on contest day and looking like a whale because you prepped wrong.  Don't be the one that stands out for the wrong reasons.  Get my FREE Contest Prep Crash Course and avoid all the embarrassment.   Click the link below for FREE Instant Access...

FREE Contest Prep Crash Course

Karen Sessions NSCA-CPT

What You MUST Know...

My name is Karen Sessions and I am a life-time natural female bodybuilder, multi-certified fitness instructor, author, specialist in performance nutrition, and a success coach. I've been in the fitness industry since 1988! I teach people Just Like You how to transform their bodies, get in shape, build muscle, lose fat and compete in Bodybuilding, Physique, and Figure Competitions. When you have the CORRECT information you can have total confidence and turn your dreams into reality... and I can help transform YOUR body. I have helped THOUSANDS of clients reach their goals and I can help you, too. Be sure to grab my free gift above so you can start moving toward your goal.

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