I have been involved in "natural" bodybuilding for about 15 years, but I've competed only once. In the next few years, I'd like to compete again.
I've tried lots of supplements. The only one that I know that works for sure is Creatine Monohydrate. My muscle size and strength increased noticably within two weeks after having started taking it. The down side is that you must continue to take it, and it can get costly.
The most seldom used but beneficial excercise is the deadlift. Deadlifts give you overall body mass and strength. Some people do partial deadlifts (they stop at their shins), but I prefer to use a full range of motion. As a general rule, any exercise that powerlifters do is good to gain mass for bodybuilding.
BodyBuilding Tips
I. The less you train the more you gain.
I often hear of people training six or seven days a week and sometimes even multiple times a day. Over the long run, such frequent training is counter-productive. A natural bodybuilders body simply can't withstand such training. The general rule should be 36 hours between body parts. This is a good reason to do what is called a "split" routine.
A split routine is a workout schedule where only certain parts of the body are trained each session. For example, Legs are trained one day and arms the next.
II. Consistency over Intensity
You have to get the gym frequently in order to improve. Even if you do just a few things, you'll benefit for just getting there. Bodybuilding is more a lifestyle than a thing to do, so you have to train yourself to incorporate working out into your everyday life.
It does you little good to consistently for a few months and then miss a month. I believe that your muscles get used to exercise and respond accordingly
III. Form over Weight
Good exercise execution is imperative in order to prevent injury and maximize effectiveness. Going heavy while not paying attention to proper form will eventually lead to missed time due to injury.
Go as heavy as possible while maintaining perfect form. You'll have a more asthetically pleasing shape because of it.
IV. Don't Lolligag
I always joke that workouts should be quick and painful. As a natural bodybuilder, you have only an hour or so before your workouts become counter-productive. Therefore, get in as much workout in that hour as you can.
I normally "rest" about 15 seconds maximum between sets and one minute between exercises.
V. Variety - The Spice of Life
Have a wide variety of exercises to choose from. Muscles respond best when they are given a load that they are not used to, so it is best to always keep them in suspense as to what you'll do next. I usually do 3 or 4 exercises per bodypart, and I have at least 8 exercises to choose from.
VI. Stretch It
Often overlooked as a waste of time. I've found stretching allows me to have better workouts because I am more relaxed as well as minimize downtime due to injury.
VII. Go Anaerobic
When trying to gain muscle mass, it is best not to do a lot of aerobic activity. You can't have everything.
VIII. Other Interests
Try to have other interests besides working out. You'll do better in the gym because of it. It seems counter-intuitive that by not thinking about something that you'd do better at it, but it's true. I've found that anticipating the pain all day long leads to my getting "psyched out".
IX. Breathe
You need oxygen to contract your muscles, so it is beneficial to do what is called "oxygen loading" before each set in order to get the most reps possible.
X. Flex
Isometric exercise is very helpful in providing the finishing touch to your physique. I often flex between sets for this reason.
My Workout Schedule (* = One of Stacy's favorites)
I work out 4 days a week. Which 4 days is not important, but at least 4. I try to get the 36 hour rest between bodyparts mentioned above.
Day 1 - Quadriceps (Front Leg) - Pick any 3 or 4 (sometimes even just 1)
Barbell Squats * (the single best exercise known to man)
Sissy Squats * (mostly for shape, burn baby burn)
Lunges (Smith Machine) *
Leg Press (sometimes with one leg)
Extensions (I seldom do these. This is a shape exercise)
Day2 - Back (Pick 4 or 5) /Chest (Pick 3 or 4)
BACK
Pull Ups
Deadlifts (great exercise, don't do if back is bad)
Pullovers on tricep pulldown *
Close-Grip Pulldowns
Rows
Reverse-Grip Rows
One-Arm Rows on Chest Cross-Over Machine
One-Arm Rows using one end of barbell *
CHEST
Pushups * (Simple but effective)
Benchpress
Dips
Decline Benchpress
Incline Benchpress
Cable Cross-Overs
Day 3 - Hamstrings (Pick 3 or 4)
Hamstring Curls
Semi-stiff legged Deadlifts (watch your back!)
Barbell Leb Curls *
Kickups
Leg Curls on low pulley
Elevated Hamstring Curls
Day 4 - Shoulders (Pick 3 or 4, plus Shrugs), Triceps ( Pick 2 to 4), Biceps (Pick 2 to 4), Forearms ( 1 or 2)
SHOULDERS
Jerks (think overhand bicep curls, but heavy) *
Military Press
Alternating Front/Back Military Press
Front Barbell lifts (lift to eye level)
Dumbbell Front Lifts
Lateral Dumbell Lifts
Bent-Over Rear Deltoid Lift (with dumbbell or cable machine)
Incline Bench Front Barbell Lift
Dumbbell Shrugs *
Combo Front/Lateral Dumbbell Lifts *
TRICEPS
Tricep Pulldown
Tricep Barbell Press
Dumbbell Kickbacks
Bench Dips
French Curls
Cross-Over Cable Machine Tricep Extension * (burn baby burn)
BICEPS
21s (7 reps top 1/2, 7 full reps, 7 reps bottom half) **
Concentration Curls
Alternating Dumbell Curls
Barbell Curls
Swinging Dumbbell Curls * (Bring dumbbell along sternum, palm facing body)
Incline Bench Dumbbell Curls
FOREARMS (Pick 1 or 2)
Forearm Barbell Rolls
Reverse Forearm Barbell Rolls
Standing Behind-The-Back Forearm Curls w/Barbell * (Burn baby Burn)
ABDOMINAL MUSCLES
Abs Workout Letter To Friend Contests
I. NGA NATURAL NORTH EAST BODYBUILDING & FITNESS CHAMPIONSHIPS
May 9, 1998
Weight: 191 lbs.
Music: "It's All The Way Live" by Lakeside
I entered this show primarily to see learn what happens behind the scenes at bodybuilding competitions. Although I did not place, I learned a lot.
1. BYOW
Bring your own weights or method of pumping up. You can never be sure what type of weight training facilities the organizers have arranged. At this paticular show, the weight set up was only adequate. There were about 8 sets of dumbbells. Some contestants brought cables and weights to pump up. I had to scramble with some of the others for the most popular dumbbells.
2. Use Pam
The use of oil to make your muscularity stand out is a requirment. I'd only heard of using baby oil, and that was what I brought. Many of the more experienced contestants use the non-stick spray Pam. Pam is less messy and goes on quick.
3. Cuts Count
My experience has been that the most muscular contestant usually wins. The muscular one would win even if he/she were: not as ripped, not as good a poser, not a great presentation. If he or she was clearly the better physique he would win.
This was not the case in this show. I did not see the score cards, so I don't know what areas the judges ranked the winners high in, but I was somewhat surprised at who won and who didn't.
Many of the winners were more fit than muscular. The judges obviously thought that being lean and holding little water was more important than muscle mass.
4. Everything Counts
In the contest in question, the judges let you know up front that everything counts. That includes: the mandatory poses, your suit choice, your complexion, your posing routine, your muscularity, and your overall presentation...
I feel that my lack of experience with all of the above other than muscularity were the reason for my not placing. As I gain experience, I'm sure that I'll do a lot better.
II. CLEVELAND OPEN BODYBUILDING CHAMPIONSHIPS
September 12, 1998
Weight: 175 lbs.
Music: "Xs We Share" by Jodeci
I entered this show as a primer for the Natural Ohio show on November 7th. I was still learning how to get in contest condition. This show was open to whomever wanted to show up (steriods or no steroids) I was vastly improved over my previous outing.
I woke up early on the morning of the show feeling as if I'd lost too much weight. I felt skinny and like I couldn't get pumped up. I was debating whether to carb up more or to stay as ripped as possible. All along I "knew" I was going to be a light-heavyweight (about 185). When I got on the scale and it read 175, I was shocked.
My decision on whether to carb up or not was made for me. I had a better chance of doing well as a middle weight than a light heavy at an open show. So I kept the course of low water to maintain my leanness and low weight.
I wasn't sure of the accuracy of my home scale, so I was relieved when I weighed in within the limits of the middleweight category. I, and the other middleweight competitors, were lucky as there were no knockout 5'4" thick and cut middleweights entered. In fact, there were only 5 of us. I knew that I would get my first trophy as they were giving 3 trophies and all of us were more or less novices.
The contest was at a highschool with an outstanding workout area. Getting a pump would be no problem. After the morning show, a couple of people told me that I looked the best (this is common, I'm sure the other contestants heard similiarly). I was counting my chickens just yet
After the day show, I thought that the only way I could not win was to mess up and not be as cut as I was for the day show. I was carefult to drink (er, sip) distilled water and light (fish, lettuce). When I did my routine that evening, I didn't do it as I had practiced earlier ( I don't think anyone noticed).
The bottom line is that I won my class. The race for the overall was a foregone conclusion (why I even pumped up for it, I'll never know). The heavyweight was 225, harder than anyone in the show. He's the real deal as they say.
I was exhausted for 3 days after the show. The flexing and dieting took more of a toll on me than I would have imagined. I was thinking of doing a show in October, but the Natural Ohio in November is soon enough.
I don't have pictures of me during the show, but here are a few of the hours preceding the show.
III. NGA NATURAL OLYMPUS, BUFFALO NEW YORK
October 10, 1998
Weight: 172 lbs.
Music: "Stay" by Jodeci
I underperformed for this show. I wanted to experiment with contest preparation techniques that were different from those that I used at the previous show, and it showed. I wasn't as sharp, and my abs didn't show well.
The level of competition was good if not numerous. There were only 5 middleweights. I was quite surprised as this show was well advertised.
I ended up in third place. This was a disappointment as after the prejudging I was counting on at least a second place. My posing routine, or lack thereof, was my downfall.
The guy that won second had rock and roll themed routine that even included shades which the audience thought was rather cool.
The lesson that I learned was that it is important to be a good closer. In other words, don't let your night show routine take away from your final score. All my future routines will be upbeat. IV. NGA NATURAL OLYMPUS, BUFFALO NEW YORK
October 10, 1998
Weight: 172 lbs.
Music: "Stay" by Jodeci
I underperformed for this show. I wanted to experiment with contest preparation techniques that were different from those that I used at the previous show, and it showed. I wasn't as sharp, and my abs didn't show well.
The level of competition was good if not numerous. There were only 5 middleweights. I was quite surprised as this show was well advertised.
I ended up in third place. This was a disappointment as after the prejudging I was counting on at least a second place. My posing routine, or lack thereof, was my downfall.
The guy that won second had rock and roll themed routine that even included shades which the audience thought was rather cool.
The lesson that I learned was that it is important to be a good closer. In other words, don't let your night show routine take away from your final score. All my future routines will be upbeat. I'd like to pattern my future routines after the IFBB bodybuilder Dareem Charles. He is a dynamic poser who includes moonwalking and robot-like movements in his routines. I may not moonwalk, but my routines won't be boring.
I was surprised by the lack of ticket buyers for this show. Natural bodybuilding still has a long way to go before it is accepted as a mainstream sport. The stigma of steroids has tainted even the natural shows. I understand the IFBB is going to implement International Olympic Committee rules when it comes to supplement and drug use. This is a significant step in the right direction. I hope it helps in cleaning up the reputation of bodybuilding. V. NPC NATURAL OHIO, LAKEWOOD, OHIO
November 7, 1998
Weight: 175 lbs.
Music: "Easy Star" by Poor Righteous Teachers
The level of competition at this show was superb. Any of the top 8 middleweights would have been a threat to win any of the previous shows that I entered.
My look was improved from my look at the Natural Olympus. My abs and serratus showed up well. I do think, however, that all the dieting had taken a tool and the quality of my muscularity. This was probably true of most of the bodybuilders there.
There were 11 middleweights. Actually there were 12, but one guy disappeared at the night show. I can hardly blame him. These guys were good.
I had the misfortune of being the first contestant. It's commonly believed that the judges will forget the first guy by the time all of the other contestants do their routines. Luckily, this didn't hold true.
There were so many of us on stage at the prejudging that we all could hardly fit under the lights. I tried to angle myself towards the judges so that they could see me, because I was at the far end of the stage.
I made the first call out at the prejudging. What happens in the morning show is that the judges ask to see certain contestants next to other contestants so that they can better compare them. I was happy so far.
After hitting all the poses they asked for in this first comparison. Two guys were asked to step to the side. Oh well, there goes my chance at a first or second place. The competition was now for third place.
The first of the other two people vying for third was a masters-age (over 35) contestant. He was quite symmetrical (he had no parts that overwhelmed other parts). He had good size as well. He could have been harder, however. His posing routine was excellent.
The second person had great legs (my weakness), but his upper body lagged behind somewhat. He had rounded shoulders (my strength). He was pretty hard and defined as well. His posing routine showed his body well, but it was traditional - no bells and whistles.
I was in good shape. My arms are always good, and my legs, although lagging, were pretty cut. My abs were on. I feel that my ace in the hole was that I had a dynamic posing routine.
I was quite nervous (always) at the night show, but I was confident because I knew my routine wouldn't hurt me as it had before. I the routine pretty much as I had practiced. I didn't hold each pose as long as planned, but I didn't leave any poses out. The audience even responded at certain points in the routine (so says my wife, I was oblivious to it).
At the night show, I was aware of the fact that third place was still up for grabs. Even when we were asked to "relax" I made sure that remained flexed just in case the judges were looking. The other two seemed to not be thinging the same as I on this point. It may have cost them.
I ended up getting third place. The audience probably thought that I was nuts when I raised my trophy in celebration. They probably didn't know just how close the battle was for third place.
One thing that I learned was that many people use the over-the-counter oil "Hotstuff" to further bring out the definition they have. It's like getting the pumped up look without pumping up. I still feel that my lack of contest is costing me. I'm considering consulting with one of the local national caliber bodybuilders to clue me in to help me in this regard.