Constructive Criticism & Bringing Up Weak Points
Bodybuilding Update #1
Welcome back to another installment of my mission to take on the world of competitive bodybuilding. I will be competing in at least two shows this season. The first is a regional show as well as a national qualifier. If I do well in the national qualifier, I become eligible for a national contest. It turns out that the first national contest takes place only 5 days later, NPC Universe. After assessing the competition last year regional shows, I’ve been assured I should do very well at the regional contest (we will see!). The national show however, is a much bigger and highly competitive contest (the result of living in the most densely populated state in the US). As I get ready for these competitions let’s jump into some reflections on last year’s champions, feedback from fellow competitors and coaches, and the adjustments I’ve made to my training routine along the way.
As I’ve heard feedback that I should compete in the Men’s Classic Physique and Men’s Physique divisions, I’ve taken it upon myself to do a bit of research on the competition last year at NPC Universe. Below is last year’s overall champion in the Men’s Classic Physique division:
Judging by this persons physique, I would guess that he is maxing out his weight cap. This means that when he is at his leanest and probably dehydrated, he just makes weight.
Obviously I am only guessing here, but judging by his stature, he has a lot of lean muscle mass on stage. Compare this to champions at regional competitions, you can see the stark difference in competition:
Obviously both are in incredible shape and would be tough to beat, but the NPC Universe champion looks fuller. I would guess the regional champion above weighed in below his weight cap, similar to myself.
But it’s not all about being the biggest guy, although that certain can help.
Judging is based on having overall full muscularity, balance, lean fit physique with good symmetry in both muscularity and conditioning. Extreme muscular size and leanness like with the bodybuilding category should be avoided. Small waist. Good V-shape form the shoulders to the waist.
Men’s Physique?
Many competitive bodybuilder train at my gym, as well as many coaches. It’s gotten out at my gym that I will be competing at my first bodybuilding competition which has resulted in my first round of constructive feedback. A competitor and coach from my gym reached out and suggested I compete in both the Men’s Physique division as well as Men’s Classic Physique. He suggested I would do well in both at regionals, but that I would be most competitive at the national contest in Men’s Physique.
For those unfamiliar, Men’s Physique is the division below Men’s Classic. The guys are typically not as big (although that’s starting to change) and their leg are covered in board shorts. Below is a regional champion in the Men’s Physique division:
At first, I was somewhat disappointed to hear I would do better in Men’s Physique considering the hard work I put into my legs. Plus, I’ve had my eye on Classic for a while now — that’s the look I want to achieve. That being said, not all Men’s Physique competitors are on the smaller side. Take a look at the NPC Universe Overall Champion from last year:
With his feedback (as well as the feedback from others) I am probably going to consider competing in as many divisions as I can — but more on that another time.
Handling Criticism
It can sometimes be hard to hear feedback like I received from the guy at my gym about doing Men’s Physique. My ideal look would be Ramon Dino, Chris Bumstead, Urs Kalecinski, and Wesley Vissers. But I suppose Ryan Terry is also a pretty nasty look.
Navigating unsolicited (and solicited) feedback, is all a part of the process however. I did some posing for a coach at my gym who said my hamstrings needed work if I were to be competitive at a national level in the Men’s Classic division. Monday morning quarterbacks are a fixture of any male-dominated and competitive atmosphere.
This is not a bad thing though. It’s a sign of enthusiasm for the sport. At my gym, if you’re any good and word gets out that you’ve decided to compete, people will have their opinions of you, want you as their client, or view you as competition. I’ve been fortunate enough to have received mostly positive feedback. I haven’t officially started my cut yet and I’ve had young guys ask me “how do I get like you?” I’ve even had someone ask me if I were an IFBB pro, which was pretty sweet.
It’s a curious thing to have everyone weigh in on your physique. It’s something you have to accept, given the nature of the sport, but it can still feel a bit surreal. It’s reminiscent of how social media works, where everyone is constantly voicing their opinions. I’ve decided to embrace this aspect and leverage it to level up my training.
Making Adjustments
With an open mind, I thought about some of the criticisms I’ve received, starting with my hamstrings. Over the last year and realized that I’ve rarely felt sore in my hamstrings. I train them twice a week at the start of every leg training session. But if I’m honest, despite training them hard, I mainly do them to warm up my legs for a heavy quad or glute exercise (leg press or sumo squats). I could definitely do with more volume.
So, I’ve added a sixth day into my routine for the time being. This additional day gives me the opportunity to add more volume into areas I think could use more work. That being abs, biceps, triceps, hamstring, and calves.
My hamstrings probably require the most attention, given the feedback, but so do my calves. My understanding is, as long as your calf muscles have definition and aren’t pogo sticks, judges won’t judge too harshly. And because they are not a large muscle, I can safely train them at the start of my session without feeling fatigued for hamstrings immediately after. I’ve build my session to look something like this, although I’ll likely make adjustments every week until I get it perfect.
Calves - Panatta Seated Calf Raise
Hamstrings - Panatta Seated Hamstring Curl
Biceps - Prime Cable Drag Curls
Triceps - Rope Cable Tricep Extensions
Shoulders - Dumbbell Super ROM Lateral Raises
Hamstrings - Prime Lying Leg Curls
Biceps - Prime Preacher Curls (Biceps)
Starting Competition Prep
The official start to my competition prep on March 11. So, soon!
Currently I am 17 weeks out at 215 lbs and probably at 15% bf. The goal will be to get down to the single digits (body fat) in roughly 4 months. This will probably have me sitting at 194-195 the day of my competition, well below the weight cap for Classic and in the Light-Heavyweight class (176 lbs - 198 lbs).
My plan is to stick to a diet of mostly Whole Foods, tracking my weight with a weight tracking app and weighing all my food — nothing fancy. I’ll be consuming 2,580 calories per day (to start) with 215 g of protein, 60-90 g of fat, and the rest going into carbs.
I’ll also be tracking my daily steps and getting at least 10,000 steps per day. This usually means lots of late night pacing in the basement (or on a treadmill) watching a movie on my phone (could be worse).
Finally, I will be continuing to practice my posing as well as a vacuum. But more on posing next week.
You're bigger than I am and I've never had an interest in competing so obviously my opinion can be ignored, BUT:
I found myorep match to be mandatory when doing hamstring curls. Straight sets don't cut it, I always need high reps and intensity techniques
The other recommendation would be to make all your deadlift volume RDLs and good mornings from now on and ditch the conventional/sumo. I think glutes will stay at maintenance volume with your squat patterns, and the RDLs will give you enough of the traps, lower back, etc. that conventional or sumo give you
Great update. I appreciate you sharing; it gives me a lot to think about. Always trying to do better.