Bodybuilding Contest Preparation

This comprehensive program includes 21 in-depth lessons covering every aspect of contest prep, from the psychology of winning to choosing your division and perfecting your pose. 
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Bodybuilding Contest Preparation

Course Overview

You're about to embark on a bodybuilding contest preparation course that will give you the competitive edge you need to win, or coach someone else to victory. This comprehensive program includes 21 in-depth lessons covering every aspect of contest prep, from the psychology of winning to choosing your division and perfecting your pose. You'll learn advanced techniques for fat burning, muscle preservation, dieting, and fluid manipulation.

You might wonder, "Why take this course when information is freely available online or through AI?" The answer lies in the expertise and experience of your course creators, Richard Hargreaves and Wayne McDonald. They bring their combined 90 years of knowledge and practical insights to guide you through every step of your bodybuilding journey.

This course emphasises a personalised approach, acknowledging that one size doesn't fit all in bodybuilding. You'll receive:

  • Specific training and dietary advice based on your somatotype
  • Optimal training protocols, weight selections, rep ranges, and rest periods for your body type
  • Specific dietary guidelines, including calorie and macro targets, to maximise your potential
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You'll master three unique diet types: the Protein Diet, the Volume Diet, and the Stagger Diet. You'll learn the pros and cons of each, along with expert guidance on determining which is best for your individual metabolic type. No more guessing or following generic meal plans - you'll have a personalised nutrition strategy that fuels your workouts, optimises fat loss, and gets you stage-ready with maximum muscle retention.

But this course is much more than just diet advice.

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Course Outline

You'll begin with Lesson 1: Psychology of Winning, where you'll build an unshakable champion mindset. You'll master techniques to reprogram your subconscious for success, set powerful goals, and develop the mental resilience to overcome any obstacle on your bodybuilding journey.

You'll also master the art of posing, studying symmetry round requirements and learning to execute each mandatory pose flawlessly. You'll learn how to choreograph a show-stopping individual posing routine that highlights your strengths and captivates the judges. Imagine stepping onto that stage with the confidence of a champion, knowing how to leave a lasting impression.

The course includes World Championship posing video footage of all divisions for both male and female, including figure, physique, sports model, streetwear, bikini, and swimsuit models. The unique high-quality filming is from all angles - front, side, and rear - capturing not only the competitors but also the view they have looking out at the judges and audience.

You'll also discover everything about personal appearance, from developing a deep, rich tan to choosing the perfect posing trunks that accentuate your physique.

During the course, we'll cover:

  1. Psychology of Winning
  2. Monitoring Tools and Methods
  3. Body Types
  4. Training Principles
  5. Nutrition and Diets
  6. Ergogenic Aids and Supplementation
  7. The Philosophy of Bodybuilding
  8. Stage Domination
  9. Symmetry Round
  10. Muscularity Round
  11. Individual Posing Routine
  12. Manipulation Techniques
  13. Personal Appearance
  14. Contest Day Mind Power
  15. Backstage Preparation and Obtaining a Winning Pump
  16. 20-Point Checklist
  17. Long Distance Contest Travelling
  18. Promoting Yourself
  19. Rules and Regulations
  20. Contest Day Frequently Asked Questions
  21. Drug Testing

About the Authors

This course equips you with the knowledge, strategies, and confidence to transform your physique and achieve your bodybuilding goals.

You'll benefit from the expertise of Richard Hargreaves, a former Mr. Australia (1984), personal trainer, gym owner, show producer, judge, author, and supplement company owner, and Wayne McDonald, founder and World president of the ICN bodybuilding organisation, with an Applied Science Degree in Physical Education and extensive experience in bodybuilding research and publishing.

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