NPC Physique Competition Tips for Beginners 2015

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npc physique competition 2014

TrainerCarlos Pre-Comp Pictures

NPC stands for National Physique Committee.

Over the last few years the competition has grown massively becoming as big as Bodybuilding and celebrating it’s first two Mr.Olympia competitions in Las Vegas.

Physique is not the same as bodybuilding. Even though you are required to be in great shape in both, the requirements for winning are different.

Physique Versus Bodybuilding

There is a difference between being a physique competitor and a bodybuilding competitor.

In physique competitions mass is not the #1 factor for being competitive and winning competitions.

Do you need some mass?

Absolutely, but the amount between physique and bodybuilding is day and night. In physique competition judges are typically looking for an lean and athletically looking body.

This is not to say that bodybuilders don’t look athletic, obviously they are, but it also obvious a Bodybuilder won’t be able to move as fluid as a physique competitor. Bodybuilders are massive! With that said, their range of motion is limited.

A physique competitor is also pretty massive compared to the average person, but they look leaner and just a bit smaller than a body builder.

In conclusion, you want to have some mass to your body in physique but not so extreme as is required in bodybuilding.

You want to be low body fat and ripped, but not so extreme where you have veins all over.

While bodybuilders compete around 2 to 3% body fat, a physique competitor competes between 4 to 5%.  This is not written in stone, but they are pretty good guidelines.

Also, in Physique, legs are not nearly as important as they are in Bodybuilding. If you ask for my honest opinion, I believe it’s a shame. Legs should be a big part of the equation.

How to get started in Physique Competition

When I first competed, I didn’t give myself enough prep time to be a competitive. I had some natural mass from years of lifting as an athlete and as a personal trainer, but that was it. I saw the Mr.Olympia for Physique from 2013, the first ever, and it inspired me to give it a try.

I worked hard to get my body fat down but 2 months is not nearly enough time to prepare. Having low body fat is only part of the equation. Other parts of the equation include, building big wide shoulders, a big back, and posing.

Posing is one of the most important parts of a competition.

What good is it to have a big upper body if you don’t know how to flex them. If you can’t flare your lats, how can you create that all so important V-shape?

Make sure you know your measurements whenever you decided to get started. A great guide to know more or less where your measurements should be is at the following page:

Get your ideal body measurements

Top NPC Physique Tips for Beginners 2015

Here are my top tips for beginners in what I consider, in my opinion and experience, the most important factors to starting your career in physique.

1. If you are overweight, get your weight and body fat down first!

If you are just starting out and you are overweight, engage in high intensity workouts that last for about 40 to 45 minutes, followed by 30 to 45 minutes of easy cardio to burn a few more calories without hurting all your joints.

Additionally, if you are just starting out, lifting heavy weights to build muscle mass may not be a good idea especially if you are doing it on your own. Lifting medium to light weights in high intensity exercises will still help you gain a little size, but it’ll also help a little strength on your joints and ligaments which will help you later on when you build mass with heavy weights.

2. Work on your ideal measurements

Keep track of your measurements. Although the calculator I provided for you above is a great guideline, the last Mr.Olympia, Jeremy Buendia, won it with a shoulder circumference of 52 inches and a 27 inch waist. The second place and most competitors are usually around 29 inches in waist.

Those are ridiculous numbers, but you want to be as close as possible before you start competing.

3. Work on your Posing!

Posing is a major part of the competition. It can be the difference between a 1st and 5th place finish or worse. When you’re on stage, you’re going up against many guys who are very close in body fat and fitness level. Something has to catch the judges attention. Your presentation is critical so posing is a must.

My suggestion is to hire a coach in addition to studying the top competitors on Youtube.

Knowing the quarter turns by heart is not enough, not to mention that sometimes in competitions they eliminate the quarter turns and only let you perform a front and back pose.

Posing by itself has many other variables such as angles and other tricks to make your muscle stick out more. It is an art! Make sure you hire a coach or join a team that has had a lot of experience and success.

4. Educate Yourself:

Do as much research about everything that is related to fitness. There are two books for me that are the bible when it comes to becoming a great bodybuilder/physique competitor. Click on any of them to read my review and where to get them.

Arnold’s Bodybuilding Encyclopedia – To be the best learn from the best!

Better than Steroids – How to get results naturally.

NPC Phsyique Competiton for Beginners Conclusion

My biggest advice is to get started. Give yourself at least 5 months in advanced to work on the three tips I gave you above. If you are starting a little big overweight, then you need to give yourself more time.

Get yourself to about 8% body fat within 3 to 4 months of a competition. If you are way below the ideal measurements, then give yourself 3 to 4 months to build the muscle mass necessary to get close to those measurements.

There are other factors that will come to play on gameday, such as dryness, fullness, hardness, tanning, YES TANNING, and stage jeeters. All those things can only be improved through experience. So just get started.

I had no idea so much went into competition and thus, had I known better, I may have placed 1st in my amateur dayview instead of 4th.

But with that being said, I’m glad that I just got started because I made connections which have gotten me to where I am today. I am part of a beast team with beast competitors and coaches. I have experienced horrible tanning, carb loading too much, carb depletion, I have experienced it all.

Invest in a coach or team!

Even if you have to pay a small fee, the investment is worth every penny. Do you want to go out there and make a fool out of yourself, or do you want to be competitive? Do you want to have a fast learning curve by using the experience of others or do you want to try and do it all by yourself and take years and years of trial and error.

This sport is a science!

Don’t go at it by yourself. I’m a personal trainer with years of experience under my belt. I’ve helped countless of people reach their ultimate fitness but when it comes to competition, the game changes. It is a whole other world!

This is why I am investing in a coach to help me with my training, dieting, and posing. Three important things I missed on my first competitions.

If you want to follow me journey, make sure you follow me on instagram at @trainercarlos.

If you want coaching and guidance, I’d love to take you on.

Just email me at [email protected] for details.

Check out this library of videos about National Physique Competing and Competitors:

Popular Physique Competitors:

Sadik Hadzovic (2014 Mr.Olympia Runner-Up)

Steve Cook

Jeff Sied

Matt Acton

Anton Antipov

Mark Anthony (First Mr.Olympia Winner)

Bodybuilding websites:

Bodybuilding dot com

Check out this other reviews and articles that I promise you will help you on your journey to becoming a pro.

Frank Zane’s Get Great Abs – Get a shredded small waist with his strategies.

List of Supplements I take to maximize bodybuilding results.

Setting up your diet and nutrition plan.

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