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NATURALLY FITTER
OFFSEASON PLANNING FOR CONTEST SEASON SUCCESS!
By Rich Fitter
Failing to plan is planning to fail. This sage advice has been passed down for generations, but too often falls on deaf ears. For many natural bodybuilders, this is a common offseason theme.
In pursuit of the coveted WNBF pro card, contest training is approached with meticulous scrutiny. Calories, macronutrient ratios, cardio and weight training are planned to perfection. Posing is rehearsed until each pose is stage-perfect. As much effort goes into the formulation of a strategy as does the execution of it.
Unfortunately, as soon as the show is over, the buffet begins. Rather than increasing calories and adjusting macros accordingly, dietary chaos ensues. The same chaos theory typically applies to training. Instead of working on specific weaknesses, an overall bulking routine is put in place and symmetry and proportion suffer.
Most competitors should stay within 10-20 lbs. of their contest weight yearround. The emphasis is on shredded muscle in the WNBF and the INBF and NANBF, by extension. The longer a bodybuilder stays on a pre-contest diet, the more likely they will lose lean tissue.
After every INBF contest, the judging panel is usually willing to take time with competitors to review notes made on them during the show. It is each judge’s responsibility to write comments on the athlete and it is the athlete’s responsibility to follow up on it.
After you have accepted the constructive criticism of a qualified expert, formulate a plan to improve your weakness. The same calculated approach that you used in the preceding 16-20 weeks should be employed year round. Bodybuilding is a lifestyle, not a seasonal sport.
Most natural bodybuilders will gain 3-5 lbs. of lean mass per year if they are dedicated. As an athlete matures, that number may decrease to 2-3 lbs. Despite claims made to the contrary, it is very difficult for a veteran competitor to gain more than that unless a drastic adjustment was made in his training and/or nutrition.
A drastic adjustment usually means that person was undereating, overtraining or their nutrition was off in terms of macronutrient ratios. I know in the past, that several competitors have made radical changes in the offseason working with Dr. Joe Klemczewski as a result of his modifications.
Once these drastic adjustments become the norm, a competitor should strive to gain a few pounds of lean mass per year. One way of maintaining proper perspective is by regularly taking photographs of your physique. By recording the changes you are making year-round, you are less likely to stray from your goals.
A few years ago, WNBF pro Matt Viemeister spent the offseason learning about what worked best for his body type. Through careful adjustments in his training and nutrition, Matt earned his pro card the following year.
After dropping 30 lbs. to compete at the INBF World Figure Championships, Kristin Clemente stayed lean through the winter and improved her upper body. She won her pro card the following spring.
These are just two examples of success on stage with proper discipline off it. There are many more who have found a methodical approach to be better than haphazard in the late fall and early winter.
Three-time WNBF World Champ Nancy Andrews has a Pro Series weekend every January with other natural stars to educate and motivate bodybuilders and figure competitors during the offseason. Her camp encourages bodybuilders to stay focused all year long, not just the weeks preceding an event.
If you take the time to map out a 12-month plan for your bodybuilding goals, you have taken a huge step to ensuring success on stage.
