Pre comp training

[BarBrother]

I have a lady who was planning to do a comp in October but has decided to do a comp in 3 weeks for experience. She is my first bb client. She is entering physique. My question is what sort of changes are made to the workouts prior to comp. I have seen in some journals done ultra high rep isolation workouts etc. I am currently training her with heavy compound lifts with volume as well. Just the usual bb workouts. Any tips or structure as to what I should follow would be appreciated.

[Android]

I have a lady who was planning to do a comp in October but has decided to do a comp in 3 weeks for experience. She is my first bb client. She is entering physique. My question is what sort of changes are made to the workouts prior to comp. I have seen in some journals done ultra high rep isolation workouts etc. I am currently training her with heavy compound lifts with volume as well. Just the usual bb workouts. Any tips or structure as to what I should follow would be appreciated.

If she's not enhanced I wouldn't change a thing, because I doubt she can make any radical changes in physique in that time. She will stand or fall on her condition now, that is the only thing she can change inside 3 weeks.

All I can think of is just encourage her to do cardio after the workout.

On the topic of personal skills...at this late stage mentally, she should only hear positive thoughts about her physique because it's too late to change anything. So if she thinks or you think some bodypart is lacking...just find something positive about it.

e.g. If she was lacking an upper chest, rather than lament that fact and freak her out by doing heaps of incline presses, teach her to hold herself upright and chest out with every pose. This is purely for her confidence now. After the comp, you can tell her all the weak points, but just not 3 weeks out.

It makes a big difference.

Hope that's helpful

[trainlikeafreak]

only thing that changes is the final week bro. no legs/abs and workouts are full body where u pick one exercise for each muscle group and just squeeze it hard and get a light pump. lots and lots of posing and iso contractions etc. nothing else should change too much other than that although someone like SG, harry b, android etc with a lot more exp would be a more reliable source of info

[BarBrother]

Cheers android, tlaf

The last week info was my main question.

If some more people could shed some light on this last week would be great

[soundsgood]

In the last week of prep for a show when I'm carb depleting I do high rep isolation movements trying to deplete every last store of glycogen in my muscles. This means it will soak carbs back up when I introduce the day before a show and will look fuller.

As TLAF said you generally do full upper body workouts picking one exercise per main body part (chest, back, delts, bis, tris) and you do 1 exercise, 4-5 sets of 20+ reps with short rest breaks, focusing on the squeeze. I will train like this mon, tues, wed and only cardio thurs. Friday completely off.

This is the generally accepted pre comp routine for large males. I'm not sure if it applies to females too?

Here is a fantastic article on pre comp prep by Layne Norton. Love him or hate him he has great ideas and spells them out in plain English

http://www.bodybuilding.com/fun/layne36.htm

[BarBrother]

Thanks alot guys.

That was the sort of stuff I was after.

I will give the article a read.

[HumanPerformance]

My advise to you is if you have not had experience with preparing females for comps before do not attempt to carb deplete/load her. As because females have a different hormonal profile to males it is too easy for the whole process to go horribly wrong (its not like loading a male,trust me).

[BarBrother]

Cheers mate. Tarren McCall is doing her nutro. I just handle her training.

[HumanPerformance]

Cheers mate. Tarren McCall is doing her nutro. I just handle her training.

Oh thats good,she is in good hands with Tarren.