The Elite Physique

Women’s Physique Competition Training

women's physique competition trainingWomen’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

Now, if you want to start training and transforming like those athletes you see on stage, then check out the FREE program below…


FREE Contest Prep Crash Course

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Karen Sessions NSCA-CPT

FREE Contest Prep Crash Course

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

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