WNBF Pro Dr. Andrew Chappell & the ProPrepCoaching Team

The following is not intended to be an exhaustive list of milestones, approaches and timelines vary. The deadlines and elements highlighted here however were considered important by the ProPrepCoaching team. You can download a printable PDF of the check list at the bottom of this article.

Offseason 18 to 9 Months Out

• Identify the show(s) your planning on doing, and then establish a Prep Start Date where you will move from the offseason to comp prep
• Read the Rules of your fed & division you plan on competing in, ask any questions you have about the federation with officials at this point.
• If you’ve never posed before start learning how to do it.

24 to 20 Weeks In Advance

• Start your diet, you want to lost 0.5% bodyweight per week, if you need to lost 10% of your bodyweight that means at least 20 weeks!
• Contacted potential photographers for photoshoot 20 weeks in advance
• Start Posing Practice twice per week (20 weeks Out), Routine music for routine (10 weeks to go latest)
• Sending posing videos to the coach from 20 weeks out
• Order your Bikini with 20 weeks to spare, theirs often que when it comes to getting it made, they will update your measurements as you go along. Guys get your trunks

20 to 16 Weeks Out

• Researching what’s going to happen on the day, Watch shows on YouTube, ideal go and watch a show the sooner the better, Show season begins in March.
• Sign up for the show 16 weeks prior, no later than 4 to 6 weeks before, everything costs money, unless your wealthy you’ll probably want to spread the cost of: (tanning, hair/makeup, photos)
• Consider the song your going to pose to if you need to do a routine

14 to 12 Weeks Out

• You should have your song for your posing routine by now
• Posing Practice 3 to 4 times per week at 12 weeks out.
• Routine practice once per week
• Skin Prep: Exfoliation and moisturinsing once per week
• Ab training twice at least per week, including vaccum training

10 to 8 Weeks Out

• Show season should be nailed down
• Photographs and videos to coach should be weekly
• Weekly weight loss targets
• Logistics of how you’re going to get to the event should be planned out
• Tanning: Sun bed usage for the stage starts here

6 to 4 Weeks Out

• Book Hotels and Travel (Trains/Buses, Planes)
• Booking Tanning and Photography, or when available
• Organise Spectator Tickets 4 week before deadline
• Posing Practice is 5 times per week
• Skin Prep: Exfoliation and moisturinsing two to three times per week
• Hair Removal: shaving, waxing, hair removal creams should start here
• Abdominal training three times per week, including vaccum training
• Stop all banned in competiton or non informed sport supplements here

3 Weeks Out

• Last opportunity to practice a peak week
• Last opportunity to pull out of an event
• Abdominal training four times per week

2 Weeks Out

• Peaking plan should be in place, you should understand the process prior to starting the week prior to the show.
• Post show recovery process should be understood and in place

1 to 3 Days Out

• 2 days out last time for skin prep/shaving
• Travelling to an international event, Be there at least two days before the competition
• Where the time zone is different/long haul, Be there at least three days before the event.
• If the event is over 3 hours away by train or car, consider staying over night for a show
• Photos/video to your coach in the morning and the evening every day
• Meet in person on the day if possible
• Get your tan the night before
• Prep all your meals for show day

Show Day

• Photos/video to the coach in the morning or see them in person
• Get your tan sorted
• Go have fun!
• Have post show pizza and beer!

ProPrepCoaching specialisings in helping people get in the shape of their lives. Founded by WNBF Pro’s Stephanie Noble & Dr. Andrew Chappell if you’re interested in natural bodybuilding, strength sports, body transformations, photoshoots or lifestyle coaching then we want to work with you. Our team of specialists are all experts in unlocking your potential.

Natural Bodybuilding: www.wnbfuk.com

Instagram: @WNBF_UK

The post Competition Prep Milestones Check List appeared first on Pro Prep.

Learn the many benefits of strength training, and get started with my complete training plan!

Weightlifting won’t make you bulky or turn you into a ‘she-hulk’

But you will gain confidence, self-esteem, and a sexy body.

How do I know? 10 years ago I was skinny, lacking in focus and drive. I’d always been active coming from a professional dance background, but ‘active’ outside of dancing for me meant being a cardio bunny, running on a treadmill  and the occasional “play with light dumbbells”. I could never understand why I couldn’t get the lean, athletic, feminine body I yearned for. I spent hours at the gym and I was always consistent so why? I danced every day, I ran for my life, I ate well…so why did I not have the body of Nicole Wilkins already? 

It was simple, IRON! The answer came to me when I made friends with IRON! Since then strength training and functional fitness regimes have been my go to and my passion. They have enabled me to sculpt the body I have always wanted. I have a more desirable physique now at 30 than I did when I was 20. I feel better about myself and I have more confidence in every possible way and I love working with people to get them there too! 

While I am so grateful to have the opportunity to coach and inspire many women who understand, appreciate and engage in regular strength training, I’m not ignorant to the fact there are still tonnes of myths and misunderstandings surrounding women and heavy weight training. I am here to help women begin, develop, continue, grow in confidence and believe in themselves.

But before I talk about why those ideas are myths rather than truths, let’s talk about the many many benefits that lifting weights provides!

THINK THE KEY TO A FIT PHYSIQUE IS STRICT CARDIO? THINK AGAIN.

WHY IS IT IMPORTANT TO BE STRONG?

Metabolism and muscles: 

First and foremost, lifting weights can be effective for fat loss. The more muscle a woman has, the more calories she will burn at rest. So, basically, muscles are high maintaince, they cost energy to maintain, resulting in more effective fat loss, even when your sitting on the couch.

Bone health: 

Lifting weights regularly can increase and maintain bone density. Those of us in our 20s and 30s don’t think about this often, but someday you will. When the time comes you’ll be happy you lifted weights and cared for your bone density before you even knew you needed to.

Independence: 

Being strong makes everything easier. You know that furniture you need moved? Well, now you can do it yourself. How about the trolly full of shopping you need to carry to your car? ALL YOU! 

Strength allows you to function independently everyday – that type of strength feels awesome and rewarding and stays with you well into old age. 

Confidence: 

Strong girls exude a confidence that is intoxicating. I happen to believe that this comes from the knowledge that you can accomplish pretty impressive feats at the gym. When you realise your outer strength, you can tap into your inner strength, that begins to radiate. Confidence is a very attractive quality, and that gym confidence starts to leak into every other aspect of life.

If you can crush it in the gym, you can crush it at life.

GIRL, YOU WON’T GET BULKY. HERE’S WHY.

Hormones: 

Women simply do not possess the level of testosterone necessary to support a bulky bodybuilders physique. Furthermore, any woman who does have a massively muscular physique is  probably supplementing with hormones (another post for another time).

While we all have different genetics, and some of us are prone to having more muscle density than others, as a general rule, you have to train for bulk to get bulk.

Ask any female bodybuilder and they will tell you that gaining muscle isn’t easy. 

You won’t turn into a she-hulk just because you perform squats with your body weight, but you will end up with a sexy booty!

Training model: 

Like genetics, the way you train will play a significant role in determining how your body develops. Hypertrophy (building muscle tissue) is not as easy as you might think, and most bodybuilders work incredibly hard to make sure their training programme supports maximum muscle growth in as short a time span as possible.

I have trained with many women, and not a single one has come to me with the complaint that their programme has made them too bulky. As a general rule, most women I train are put on 3-5 workouts per week consisting of a variety of upper / lower / push / pull training splits and full-body free-weight training (squats, lunges, deadlifts, pull-ups, push-ups, rows, presses), kettlebell training (swings, snatches), and interval training.

The key is to utilise as many compound, combination, and full-body movements as possible, so that we’re increasing lean mass and decreasing fat simultaneously, rather than isolating muscle groups to increase their size.

Of course, much of this is dependent upon your diet, and a bulking diet looks different to a solid nutritional protocol for a woman on a fat-loss programme. The bottom line is that the way you eat and train will determine how your body develops. A full-body training programme and a diet rich in protein, veggies, non starchy carbs and healthy fats is an effective path toward fat loss and strength for most women.

SO NOW WHAT?

Maybe I’ve convinced you. Perhaps now, you’re thinking you’re going to toss your three kg weights, hop off the treadmill, and give this whole strength thing a shot. 

Where should you begin?

With pro prep coaching! 

sign up for our online coaching and body transformation programs!

We cannot wait to get started to help you achieve and surpass your goals!

The post WHY ALL LADIES SHOULD LIFT! appeared first on Pro Prep.

After months of dedication, discipline, and hard work, stepping off the stage in a bodybuilding competition is a moment of triumph. As you bask in the glow of your accomplishments, it’s time to indulge in a well-deserved post-show meal. Choosing the perfect meal can be an exciting part of the celebration, but it’s important to approach it with balance and mindfulness.

Here’s a guide to help you choose the ideal post-show meal that satisfies both your taste buds and your body’s needs…

1- Reflect on Your Cravings and Desires: Take a moment to consider the foods that truly excite and satisfy you. Whether it’s a particular cuisine, a favourite dish, or a decadent dessert, honouring your cravings can enhance the enjoyment of your post-show meal. It’s an opportunity to celebrate your achievements and indulge in something you genuinely desire.

2- Opt for High-Quality Ingredients: While you may be tempted to give in to all your cravings, aim to choose high-quality ingredients that nourish your body. Prioritise whole foods such as lean proteins, complex carbohydrates, and a variety of vegetables. These nutrient-dense options will provide your body with the essential vitamins, minerals, and macronutrients it needs for recovery.

3- Strike a Balance: Seek a balance between indulgence and nourishment. Include a balance of macronutrients in your meal to aid in muscle recovery and replenishment of glycogen stores. Incorporate lean proteins like chicken, turkey, fish, or plant-based options, paired with complex carbohydrates such as sweet potatoes, quinoa, or whole grains. Add a generous portion of vegetables to provide fibre, vitamins, and minerals.

4- Mindful Portions: While it’s tempting to indulge in a large meal, be mindful of portion sizes. After a competition, your body may not be accustomed to larger quantities of food, and overeating can lead to discomfort. Enjoy your meal and listen to your body’s hunger and satiety cues. Eat until you feel satisfied, not overly full.

5- Hydration is Key: Remember to hydrate your body after the competition. Competing can be dehydrating, and adequate hydration is essential for optimal digestion, nutrient absorption, and overall recovery. Accompany your meal with plenty of water or other hydrating beverages to rehydrate your body.

6- Don’t Forget About Digestion: After a period of strict dieting, your digestive system may need some time to adjust. Consider including foods that are easily digestible and gentle on the stomach, such as cooked vegetables, lean proteins, and healthy fats. Avoid heavy, greasy, or overly processed foods that may cause digestive discomfort.

7- Embrace Moderation: While it’s an opportunity to enjoy your favourite foods, remember that moderation is key. Indulge in the flavours you love, but be mindful of portion sizes and avoid going overboard. This will help you strike a balance between enjoying your meal and maintaining a healthy relationship with food.

8- Enjoy the Experience: Make your post-show meal an enjoyable experience. Set aside dedicated time to savour and appreciate each bite. Engage all your senses and be present in the moment. Share the meal with loved ones, celebrate your achievements, and relish the joy of nourishing your body after a demanding competition journey.

Remember, the perfect post-show meal is a personal choice that reflects your desires and celebrates your hard work.

By choosing high-quality ingredients, striking a balance, practicing moderation, and enjoying the experience, you can create a memorable and satisfying post-show meal that honours your achievements while nourishing your body. There is nothing wrong with celebrating your hard earned work. Enjoy yourself.

Interested in how to manage the Post Show Period and all that comes with it? Head over to our YouTube click below…

Finally if you want to make sure you’re getting the right advice and want to ensure you are navigating a female prep with health as a priority we encourage you to speak with us.

We use an evidence based approach to get our clients into stage ready condition. As always if you think we can help you then hit that link and book a free call with us today – Click Here.

The post How to Choose the Perfect Post-Bodybuilding Contest Meal appeared first on Pro Prep.

Natural Female Bodybuilding Prep UK

Coached by Steff Noble, Pro Athlete and experienced UK Natural Bodybuilding Coach

Searching for a natural female bodybuilding coach in the UK is very different from searching for a general online PT.
Natural bodybuilding requires strict drug tested standards, long term planning, and a coach who understands female physiology, not shortcuts.

At Pro Prep Coaching, I specialise in natural female bodybuilding prep in the UK, working with women competing in drug tested federations, across the whole world. Including natural transformations that don’t end in stage.

The most notable Natural bodybuilding federation in the World is WNBF. I run and host WNBF UK events and prepare athletes for stage from complete beginner to Pro Athlete. I prepare those athletes and fitness enthusiasts for all manner of goals who want to test their physical ability naturally.

This article breaks down what real natural transformation and natural contest prep looks like, who it is for, and how coaching should actually work.

What Is Natural Female Bodybuilding Prep?

Natural female bodybuilding prep means preparing your physique for competition without performance enhancing drugs, under federations that use polygraph testing and drug testing. WNBF, WNBF UK, PNBA, ICN, NPC, INBA, BNBF, NPA, UKDFBA, PCA NATURALS, 2 BROS NATURALS, NBW, ANBF. To name a few.

This requires:

• Longer timelines
• Smarter calorie manipulation
• Sustainable training progression
• Hormone and recovery awareness
• Psychological support through prep phases

This is not crash dieting.
My approach to contest prep is strategic, evidence based coaching. Taking your body and mind on a journey to do something 99% of people cannot do safely and sustainably whilst learning key skills you will learn for long term health and general life.

Why Female Athletes Need a Specialist Natural Bodybuilding Coach

Female competitors face unique challenges during prep:

• Metabolic adaptation
• Hormonal fluctuations
• Stress sensitivity
• Recovery capacity
• Post show rebound risk

As a female drug tested bodybuilding coach in the UK, my approach prioritises:

• Long term health alongside stage condition
• Strength retention and muscle density
• A clear post show exit plan
• Education so athletes understand the process, not just follow instructions

Natural prep done properly should leave you stronger, not broken. I have prepped for 2 decades safety as one of the leading PRO natural female bodybuilders and coaches in the industry. I have tried and tested evidence based principles on myself to ensure they worked, worked with 100s of women through the years to build their confidence and teach them ways to do this sport in a healthy and rewarding way. In order to coach to this level it is my belief you need to have walked the walk and tried numerous approaches to ensure you have the authority and ability to coach with conviction and certainty.

Case Study: Natural Female Bodybuilding Prep UK – my client chelsea doherty went from amateur to pro.

Athlete profile

• First and second season natural competitor
• UK based natural athlete in Scotland
• Lifestyle background before prep – Midfwife who had a love for health and fitness and has been training through our specific offseason programing to build on her enjoyment of training.
• Competing in WNBF standards

Coaching focus

• Extended improvement and growing (hypertrophy) phase before dieting
• Training performance driven, not cardio obsessed
• Ensuring continued loss through dieting phases whilst on high calories.
• Gradual fat loss phases
• Regular check ins with full feedback weekly

Outcome

• Stage ready conditioning within natural limits
• Strong muscle retention
• Smooth peak week
• Healthy post show recovery

This is what natural female bodybuilding prep in the UK should look like.

Who This Type of Coaching Is For

This coaching is for women who:

• Want to compete naturally or want to transform their body naturally
• Value health and longevity
• Want education, not just a meal plan
• Are serious about standards and integrity

If you are searching for a UK natural bodybuilding coach who understands female prep properly, this is exactly what Pro Prep Coaching does.

Final Thoughts

Natural female bodybuilding is demanding.
It requires patience, trust, and a coach who has walked the process alongside athletes, not just read about it and who really cares about your transformation not just physically but mentally. My coaching is about building you into the 360 athlete and person I know you can be.

If you are looking for natural female bodybuilding prep in the UK, working with a drug tested bodybuilding coach, your coaching choice matters more than your macros.

Natural bodybuilding competitions and Natural female physique transformations demand integrity, patience, and proper coaching.

If you are searching for:

• A diligent prep coach in the UK or worldwide
• UK natural bodybuilding coach
• drug tested bodybuilding coach female or male

Pro Prep Coaching exists specifically for this level of athlete.

Interested in just having a conversation to learn about us and to see if we might be a good fit for you? Join me on a half hour free infromal chat about your goals so we can get to know each other . Click here

The post Natural Female Bodybuilding Prep UK appeared first on Pro Prep.

Why You’ve Got To Have A Back

it’s a classic bodybuilding cliché, but I’m going to say it anyway “shows are won from the back”. It’s cliché for a reason, there’s a truth in it. Very often you’ll be sitting watching a competition with two or three competitors duking it out for the top spot. The judges are unsure who to go for based on the front or side shots. Finally, the competitors turn to the back and decision for the judges becomes obvious. One competitor is streets ahead of the other when it comes to the back, while another is severely lacking in this department. Lee Haney, Dorian Yates, Ronnie Coleman, Jay Cutler, Phil Heath, and Kai Greene were all great bodybuilders, and although many pretenders challenged them for the top titles, the always won the back shots. So, if you want to do well, you have to have a good back so when the judges call for those rear shots you can stand out or not be brushed aside. It’s not just the back though, competitors need to have a strong posterior chain as well, the glutes, hamstrings and calves all require attention, but that’s an article for a different day (click here to read our article on glute training).

Back Training Considerations

So what’s the deal with back training? Well like legs, the back is one of those body parts that’s often neglected, lagging behind the mirror muscles. As such when it comes to training back, many trainers lack the ability to properly train it and they often lack the ability to engage the muscles with a strong mind muscle connect. So, if you’re new to back training be sure to spend the first few months of your back sessions with slow tempo, higher reps focusing on developing a contraction and the feel of training the muscles of the back. Trust me it will serve you well. Now the back muscles are also the largest and most complex muscles in the body, consisting of multiple muscle groups that are responsible for various movements such as pulling, lifting, and stabilising the spine. What this means is back training is the most complex area to train of the body, unlike leg training, chest, or shoulders, which all involve pushing. The back requires far more angles with both horizontal and vertical pulling, alongside trying to minimise the involvement of the arm muscles and in some instances the rear deltoids. With this in mind using monkey hook grips and straps can be a good way to overcome arm involvement. Just be sure to keep training your forearms (click here for the article on arm training). In this article, we’ll discuss the importance of back training, the different muscles in the back, and some effective exercises for targeting each muscle group.

Importance Of Back Training

The back muscles play a crucial role in overall body function, as they are responsible for maintaining good posture, and maintaining spinal health. Neglecting your back training can lead to imbalances and weaknesses in your upper body, which can negatively affect your performance in other exercises such as bench press, shoulder press, and even squat and combat sports. Moreover, those who neglect their back training in favour shoulder and chest regimes tend to develop injuries, not only in the upper and lower back, but also in the shoulders and pecs as a result of excessive rounding the shoulders. In sports like rowing, combat sports like boxing or power sports like rugby or American football, a strong back is also essential to ensure maximal force development, endurance, power and strength.

To achieve a well-rounded physique, it’s therefore essential to train your back from multiple angles, using both free weights and machines. Free weights, such as dumbbells and barbells, are great for developing strength and stability in the back muscles, while machines can provide a more controlled and isolated movement, allowing you to focus on specific muscle groups. The addition of specialist equipment like bands, chains, and kettle bells can also be useful to help target the back in sports specific ways.

Muscles Of The Back

Before we dive into the exercises, let’s look at the different muscles in the back and their functions:

• Latissimus Dorsi (Lats) – The lats are the largest muscle in the back, responsible for adduction, extension, and medial rotation of the shoulder joint. They also play a significant role in pull-up and rowing movements. The larger these muscles are the more impressive your V-taper is likely to be. So lots of pulling and rowing movements are required to develop this area.

• Trapezius (Traps) – The traps are a triangular-shaped muscle that runs from the base of the skull to the middle of the back. They are responsible for shrugging, rotating, and retracting the shoulder blades. If you want to develop a thick and impressive neck, then this is the area you’re going to want to focus on.
• Rhomboids – The rhomboids are a small muscle group that runs from the spine to the shoulder blades. They are responsible for retracting and stabilizing the shoulder blades and actually sit underneath the trapezius muscles

• Teres Major and Minor – Situated laterally to the Rhomboids and Trapezius,  the teres muscles are part of the four rotator cuff muscles which also include the supra and infraspinatus. As part of this complex the Teres Major and Minor stabilise the humoral head, as well as extension and adduction of the arm. Like the Rhomboids above, reverse flying movements are effective in targeting this area.

• Erector Spinae – The erector spinae muscles run parallel to the spine and are responsible for extending and stabilizing the spine. Although you can’t see them since they are hidden by the trapezius, latissimus dorsi, and rhomboids, these muscles run the entire length other spine. Isometric movements are useful for targeting these muscles along with back extensions for improving posture. Larger movements like the deadlift however are required to develop truly thick erectors.

Exercises For Back Training

There is no shortage of back training exercises which are both free weights, and machine. At their core though, most of these exercises are based around 5 basic movements with variations on arm position, body angle, chest/back support, width of grip and angle of grip. With that in mind, some may find more benefit using different variation of these exercises. Moreover, others may find they get a greater mind muscle connection employing one exercise over another. As discussed in previous articles, periodisation (click here) is an important concept that trainers should employ to get the most out of their training, by employing different exercises as part of different programs.

Lat Pulldowns & Pull Ups

Lat pulldowns and pull-ups are a staple exercise for building a strong and defined back. They primarily target the lats, but also engage the biceps, traps, and rhomboids. To perform this exercise, sit on a lat pulldown machine and grip the bar with an overhand grip. Pull the bar down towards your chest, keeping your elbows close to your body. Pause briefly at the bottom before slowly returning to the starting position, make sure to emphasis the stretch. For the pull – up take a grip outside your shoulder width, similar to the style of grip you’d use for a bench press and aim to pull the top of your chest to the bar. Try to minimise any swinging, and If you’re really good at them be sure to add additional weight with a belt. There’s no shortage of different handles, or machines you can use that also mimic this movement, so find that’s most effective for you and make it a corner stone of your back training. Just be sure to emphasis the stretch you get while training the lats.

Bent Over Rows

Bent over rows are a compound exercise that targets the lats, traps, rhomboids, and erector spinae. To perform this exercise, hold a barbell with an overhand grip and hinge forward at the hips, keeping your back flat and your core tight. Pull the bar towards your chest, squeezing your shoulder blades together, then slowly lower the bar back to the starting position. Personally, I prefer the Pendley variation of this movement which involves a wider grip and a more bent over stance to minimise the amount of body English being used. Can also be performed as a “Seal Row” on a bench and with DBs on an incline bench, or as a single arm movement with the dumbbell row.

Seated Rows

Seated rows are a great exercise for targeting the middle back muscles, including the lats, traps, and rhomboids. To perform this exercise, sit on a cable row machine with your feet on the footrests and grip the handles with both hands. Pull the handles towards your chest, squeezing your shoulder blades together, then slowly release back to the starting position. This exercise can also be performed using exercise machines, and there are no shortage or plate loaded rows from a variety of angles.

Deadlifts

Deadlifts are a compound exercise that targets the erector spinae, as well as the hamstrings, glutes, and traps. To perform this exercise, stand with your feet shoulder-width apart and grip the bar with both hands using an overhand or mixed grip. Lift the bar off the ground, keeping your back straight and your core tight. Pull your shoulder blades together and drive your hips forward to stand up straight, then slowly lower the bar back to the ground. These can be done as stiff leg deadlifts, conventional deadlifts, from blocks, with chains or bands. If you want to target the lower body and hips more these can also be performed in a sumo style or with a trap bar.

Pull Downs & Pull Overs

Often considered as a finisher or isolation movement, these can be performed with dumbbells across a bench, cables with a rope or most notably using a pull over machine. Dorian Yates swore by the Nautalis pull over machine as being one of the number one reasons why he manage to develop such a great set of lats. Few exercises seem to hit the lats quite like a pull over, the trick like most of these movements is to focus on maximising the range of motion and controlling the weight with a consistent and smooth tempo, while getting an excellent stretch when your elbows are extended parallel to the head.

Thickeners, Width, Sculpting and Program Considerations

One the most common misconceptions around back training is there are exercise superior for developing back thickness or a 3D look. Conversely there are also exercises useful for building width, or the X frame. Finally, there is also a belief there are exercise superior for developing detail in the back. As always things are more complex. Although some exercises obviously target certain areas more effectively than others e.g Lat pull downs vs shrugs for the lattisumus dorsi. All exercises will build thickness to varying degrees and all will enhance the amount of detail in the back. If you gain muscle in your latissimus dorsi for example from doing lat pull downs and pull ups, not only will you gain muscle laterally helping you develop you a v taper, but you’ll gain muscle in the horizontal plane adding that 3D dimensions to your physique. Moreover, the more muscle you have in your physique and the lower your body fat levels, the more detail you’ll see when hitting your back shots. If you don’t have the back muscle, you’ll not have the detail.

Don’t get the wrong end of the stick on this point, not all back exercises are created equal. Compound exercises like the deadlift, bent over row, or T-bar row will recruit a great number of muscles when performed. On the contrary, they’re also the most taxing and energy sapping exercises, and although they may recruit many muscles in the back, they might not target an individual muscle quite as well as an isolation exercises like a single arm cable row. A useful strategy therefore is for the trainer to design programs which combine compound and isolation exercises to help manage fatigue, or to do more than one session in the week, focusing on some combination of the both. For example: sessions might focus on machines vs free weights and isolation exercises vs compounds with rep ranges manipulated around heavier and lighter sessions. The final considerations revolve around weaknesses and or touch up training, where an individual has great back development, they may wish to avoid twice per training sessions. With all this in mind it’s time to put all this knowledge into action check out the sample training programs below. Try this plan for 4 weeks and see how you get on.

Sample Training Programs For Back Training

Here are two sample training programs, each with about 15 sets per workout, to help you build a strong and defined back.

Program 1: Free Weight Emphasis

Program 2: Machine Emphasis

Summary

Back training is a vital component of any well-rounded fitness program. By using a combination of free weights and machines, you can target all the major muscle groups in the back and achieve a strong, defined, and healthy back. Remember to train from multiple angles to hit the complex anatomy of the back and incorporate exercises that target specific muscle groups for optimal results.

Combined the a sound training program/principles with proper nutritional support and a coach will help you achieve your desired results. If you found this article useful and think we can help you at ProPrepCoaching then get in touch with us let’s have a chat about your goals – Click Here

The post How To Train Your Back Like A Championship Bodybuilder appeared first on Pro Prep.

The Perimenopause, What’s Happening?

The peri-menopause is a transitional period that occurs before menopause, usually beginning in a woman’s late 30s or early 40s. During this time, a woman’s body undergoes significant changes both physiologically and psychologically. These changes can affect a woman’s health, well-being, and quality of life. In this article, we will discuss the changes that occur during the peri-menopause and the importance of exercise and strength training in maintaining health and well-being. Prior to discussing the menopause though it’s important to first understand the menstrual cycle.

Menstrual Cycle: A Brief Overview

The menstrual cycle is a series of physiological changes that occur in a woman’s body, typically over a 28-day period. The cycle is regulated by a complex interplay of hormones, including follicle-stimulating hormone (FSH), luteinizing hormone (LH), oestrogen, and progesterone. These hormones work together to prepare the uterus for pregnancy each month. During the first half of the menstrual cycle, oestrogen levels rise, causing the lining of the uterus to thicken in preparation for a potential pregnancy. At the same time, FSH and LH stimulate the growth and maturation of a follicle in one of the ovaries. The follicle contains an egg, which is released during ovulation. If the egg is fertilized by sperm, it will implant in the thickened uterine lining and a pregnancy will begin. If the egg is not fertilized, the levels of oestrogen and progesterone drop, causing the uterine lining to shed. This shedding of the uterine lining is what causes menstruation, which marks the beginning of a new menstrual cycle. The figure below illustrates the complex hormonal interactions that take place during the menstrual cycle between and how this can affect a females metabolism and water balance.

Peri-Menopause and Menopause: Changes in the Menstrual Cycle

During the peri-menopause, the menstrual cycle becomes irregular and unpredictable as a result of fluctuating hormone levels. This can include changes in the length of the menstrual cycle, as well as changes in the amount and duration of bleeding. As women approach menopause, oestrogen and progesterone levels continue to decline, eventually leading to the cessation of menstruation. Menopause is defined as the absence of a menstrual period for 12 consecutive months and marks the end of a woman’s reproductive years. As the figure below demonstrates the decline in oestrogen and progesterone is gradual with compensatory peaks and troughs. As a result this can lead to fluctuations in the symptoms that a female is likely to experience.

As Women move through the different stages of their life the hormones released fluctuate until they pass through the menopause

Oestrogen and progesterone levels decline in a linear fashion with peaks and troughs in hormone production as they move through the perimenopause

Physiological Changes

The peri-menopause is characterized by changes in hormone levels, particularly oestrogen and progesterone. These changes can cause a variety of physiological symptoms, including:

1. Irregular menstrual cycles: women may experience irregular periods, heavier or lighter periods, or shorter or longer menstrual cycles.
2. Hot flashes and night sweats: these are common symptoms of the peri-menopause and can be uncomfortable and disruptive to sleep.
3. Vaginal dryness: as oestrogen levels decrease, the vaginal tissues may become drier and less elastic, leading to discomfort during sex.
4. Decreased bone density: oestrogen plays a key role in maintaining bone density, and as levels decrease, women may be at an increased risk of osteoporosis and fractures.
5. Changes in metabolism: women may experience weight gain, particularly around the abdomen, as well as a decrease in muscle mass and an increase in body fat percentage.

Psychological Changes

The peri-menopause can also have psychological effects on women, including:

1. Mood changes: women may experience mood swings, irritability, anxiety, and depression.
2. Sleep disturbances: hot flashes and night sweats can disrupt sleep, leading to fatigue and irritability.
3. Decreased libido: changes in hormone levels can lead to a decrease in sex drive.
4. Cognitive changes: some women may experience changes in memory and concentration during the peri-menopause.

The Importance of Exercise and Strength Training

Regular exercise and strength training can help women manage the physical and psychological changes of the peri-menopause. Some of the benefits of exercise during this time:

1. Improved bone density: weight-bearing exercise can help maintain bone density and reduce the risk of osteoporosis.
2. Weight management: exercise can help women maintain a healthy weight and reduce the risk of metabolic changes associated with the peri-menopause.
3. Improved mood: exercise has been shown to reduce symptoms of anxiety and depression and improve overall mood.
4. Better sleep: regular exercise can improve sleep quality and reduce the frequency and severity of hot flashes and night sweats.
5. Increased strength and muscle mass: strength training can help women maintain muscle mass and improve overall strength and fitness.

Recommended Exercises for Women in the Peri-Menopause

The peri-menopause is a time of significant change for women, both physiologically and psychologically. Regular exercise and strength training can help women maintain their health and well-being during this time by reducing the risk of metabolic changes, and improving mood. The peri-menopause also doesn’t mean you have to give up on your fitness goals, and with the right guidance and support it’s still possible to get in the shape of your life.

Finally if you want to make sure you’re getting the right advice and want to ensure you are navigating a female fitness goal or contest prep with health as a priority we encourage you to speak with us.

We use an evidence based approach to get our clients transform. we know we help you, let’s chat! book a free 30 min chat to talk about your goals today – Click Here.

The post The Perimenopause: What’s Happening and the Importance of Exercise and Strength Training appeared first on Pro Prep.

I love competitive bodybuilding; I’ve done it for the last couple of decades and if you count training generally – my whole life! I’ve got a lot a TONNE of it. I’ve made no secret of that fact, and now I’m in a fortunate position to be able to help others achieve their own bodybuilding goals and now host WNBF UK the leading natural bodybuilding stage for athletes who wish to compete naturally. If you find this information useful and you think I can help you achieve your goals too, then please go to the sign-up link to have a chat with me once you’ve finished reading this article.

INTRODUCTION

I’m a big proponent of balance and taking a healthy approach to bodybuilding and fitness. The main reason for this is because I know how hard competitive bodybuilding is. As soon as you start to diet for a show, everything about your world changes. Prep is tough, so tough in fact that when we look at some published data, the average bodybuilder tends to spends or (lasts) only 3 years in the sport. The reason in my opinion is that some athletes just get burn out. Some athletes will go 100% into offseason and then 100% into a punishing comp prep never having any down time, and consequently they don’t last. It’s probably the only sport you see athletes doing this, in other sports people take holidays and have a pre-season. This is why I always place a huge emphasis on balance, the focus is always on the long game. So, long as you apply yourself around 90% in the offseason, you’ll get much of the same result as someone who went 100%, plus you’ll be happier. So allow yourself that occasional beer, or slice of pizza. All that aside, if you read the article on here on ProPrep Clients first time competitive experiences, you’ll see overwhelmingly that they all loved competing. They all admit though it was incredible tough, but they also say it was extremely rewarding. People find out a lot about themselves when they compete, it changes them, makes more resilient and self-sufficient, and in a way it’s a bit of a spiritual journey. I’ve even likened it to a pseudo religious experience since you to make sacrifices like the Christian and Muslim traditions of Lent and Ramadan. This point alone makes competition prep incredibly rewarding.

Have you head people talking about contest prep dieting as “controlled starving to death” . I have and well with that in mind some studies have been carried out to identify the physiological and phycological changes that occur to the athlete’s body during competition prep. This particular study aimed to find out how true that statement really was. The study recruited 4 athlete (3 male, 1 female) and followed them during the duration of their comp preps over 8 months and the recovery phase (post show). They took blood samples, measured body fat, metabolic rate, done some performance tests and performed a battery of psychological tests. They felt they might be able to better prepare athletes and coaches if they knew what they should expect out and how they might potentially mitigate some of the side effects. A link to the full article and the title is available here for those keen on reading the whole thing. For everyone else I have included the abstract summary:

Further Reading

Simper, T.N., Trexler, E.T. and Helms, E.R., 2021. Biopsychosocial Effects of Competition Preparation in Natural Bodybuilders. Journal of human kinetics, 79(1), pp.259-276.

“Bodybuilders are judged on the subjective visual assessment of their muscular size, proportion, and leanness. This case series tracked four drug-free bodybuilders (3 male) during the off-season, pre-competition and recovery phases. This study aimed to comprehensively profile key biopsychosocial changes occurring pre/post competition in a group of British natural bodybuilders. We measured: resting metabolic rate (RMR), body composition (via BIA, ultrasound and sum of 7 skinfolds), lipid profiles, fasted glucose, blood pressure, power output (Wingate), grip strength, and carried out psychometric questionnaires (EAT-26, STAI, BUT) over an eight-month period. Mean weight loss from 5 months (5M) to pre-contest (PRE) was 8.6 ± 4.1 kg, followed by an increase of 7.9 ± 1.6 kg two months post contest (POST). The mean RMR of the cohort was stable from 1899 ± 630 kcal (5M) to 1897 ± 598 kcal (PRE), before decreasing to 1797 ± 242 kcal (POST). Mean peak power declined from 770 ± 113.0 w (5M), to 700.0 ± 134.4 w (PRE), before increasing to 816.0 ± 116.2 w (POST). Competition dieting had no effect on EAT-26 or BUT scores, suggesting no body dysmorphic or eating disorder concerns, although trait anxiety was elevated in three out of the four participants throughout the observation. Many of the biopsychosocial changes that occur to bodybuilders as they prepare for competition return to baseline measurements 2 months post competition.”

So by now you get the picture comp prep is hard and a whole load of stuff happens mentally and physically. At this point though  I think it’s also important to be very clear that any level of hardship, psychological, or physiological adaptations a person is faced is likely to be individual. Those who get leaner, spend longer dieting, and use more extreme methods are likely to suffer more than others. Those doing softer classes will probably have an easier ride than the harder ones. Personalities also matter some athletes retreat into themselves and become increasingly socially isolated and hangry, while others remain sanguine throughout. So it needn’t be a self fulfilling prophecy, some get on just fine, if you want to suffer though you absolutely will. Mindset like most things in life is key whatever you pursue.

What can you expect then I hear you say? Well if you want a full run down of the physiological and psychological consequences of comp prep dieting then please do check out our paper. What follows is what I’d consider some of the main effects you should be aware of:

Hunger and Tiredness

When you prep you cut calories and do a lot of activity. That activity increases as you prep and the calories also continue to drop. You’re going to reach a point, where the hungry is uncomfortable, you might be quite literally starving. You’re going to be beat up, lethargic, sore, agitated, and demotivated. Train might become a choir, you’re going to struggle to recover from sessions. All the aches and pains you might have had down the years suddenly also get amplified. You might not want to go out and see friends, go to the shops, get out of your desk chair, and fetch something. All this requires effort and the adaptative thermogenesis that takes place, the reduction in your baso metabolic rate, blood pressure and resting heart rate, all occurs in a bid to help preserve energy.

Some like to describe it as being in the trenches, “hurting” or going to a “dark place”. If your goal is to get truly shredded with ripped glutes, striated pecs and quads at the sub 6 % body fat levels you’re going to have to suffer a little bit for that goal. I’ve literally had clients tell me they feel like their dragging their asses around or their legs feel like they’re drunk, that’s how low their energy levels get sometimes.

Disordered Eating & Body Image Concerns

Related to hunger, you’ll also get cravings both for good quality food and junk food. The danger of course is that you cheat on your diet and undo all the hard work. More sinisterly though some may be at risk of developing unhealthy eating practices where they fall into cycles of binge eating and restrict out of guilt. Post competition can be a struggle for some to come out of restrictive eating patterns. Re-establishing healthy relationships with food and eliminating guilt is important here. I’ve heard many a story of a post contest competitor struggling with choice in a supermarket and feeling guilty about taking meals off with family. Post competition it can take a while for some to get back a semblance of balanced/guilt free eating practices. Similar to issues with eating, some may have issues with their body image, they might suffer from a degree of body dysmorphia (aka bigorexia). Personality, is a major factor at play here, since both eating disorder and body dysmorphia like behaviour didn’t increase in the study, while other research that has been conducted doesn’t seem to indicate a higher prevalence compared to other weight dependent sports. Breaking the habit of compulsive self-monitoring and a realisation that it’s okay to have bodyfat is important. The longer you hold onto that contest shape, the longer you prolong the recovery. Coming to terms with the offseason body though can be just as difficult for some to overcome. This is where I wouldn’t discount poor coaching practices as being a trigger to develop eating disorders or body image issues.

Your Sleep gets messed up

We didn’t track sleep in our study, but this is something well documented in the bodybuilding world. Your sleep gets messed up, along with you feeling tired and hungry, you can get extra agitated due to a lack of quality sleep. You might even be waking up in the middle of the night struggling with hunger. Sleep supplements might help, zinc, melatonin, cherry active, CBD Oil. In a lot of cases though your sleep is only likely to return to normal in the post comp period once you regain your body fat levels and your body regains the ability to regulate its own hormone levels and nervous system that bit better

Your Cold All the Time

Related to adaptive thermogenesis, and low bodyfat levels. Fat is an insulator, it keeps heat in the body, however as you drop fat and energy intake, your body adapts to save energy, you stop fidgeting as much and shivering as much. Combine this with the fact you’ve probably shaved off a lot of your body hair and you just get cold. This phenomenon was first reported in people suffering from starvation, and hunger strike. As soon as the calories and the bodyfat comes back athletes stop feeling the chill.

Cramps and Twitches are common

Electrolytes play an important role in muscular contractions and the nervous system, as you restrict your diet some people might end up on very low sodium diets, as a result they may experience more cramps and poor training where they struggle to get a pump. Your nerves in your body which are normally separated by connective tissue and body fat. However, as you lose body fat, sometimes you’ll get pins and needs or twitches as your nerves start to get pinched where bodyfat levels would normally stop this.

Hormones, Mood and Amenorrhea

Your hormones end up in the toilet. Testosterone, Oestrogen, and Thyroid can all end up suppressed during a competition prep as a result your libido goes, as does your energy and training intensity. Both low oestrogen and testosterone are linked to depression and unsurprisingly competitors can suffer with low mood, increased situational anxiety and general anxiety. Combine this with the increase in stress hormone cortisol and you can see a further effect on mood, but also GI symptoms like diarrhoea, lack of sleep, and increased anxiety. Moreover, cortisol breaks down protein tissue, and chronic elevation may lead to a loss of muscle mass. Post show athletes can get the post contest blues, it’s only until the reclaim the lost body fat levels and increase the energy content of the diet do the hormones come back and the mood disruptions dissipate. Thyroid is a master regulator of metabolism, it helps with energy liberation from fat cells, protein tissue and glycogen stores. Because of comp prep in some cases, you can see a degree of thyroid suppression, which can make weight loss challenging. Related to hormonal disruption Amenorrhea and Oligomenorrhea common among female competitors. Periods become irregular, both longer or shorter, they can occur more often, less heavy, or disappear completely because of low energy levels and low body fat levels. Not every woman will experience this during comp prep, and I have known competitors to get their period on the day of an event, despite having extremely low body fat levels. Post show again these issues can be resolved by regaining bodyweight, however I have known some competitors to take 4 to 5 months for cycles to return to normal. I’ve even had to advise male competitors to take time away from the gym 4 months post contest to get their testosterone levels back to a healthy place.

GI Issues, Hair, Skin and Nails

A diet rich in fruit, vegetables and wholegrain is ideal for helping someone reach their daily fibre target of 29g/day. This keeps you regular, however when it comes to contest diet, fibre is often lower because of eliminating the aforementioned foods. As a result, you can get constipated, bloated and they end up holding water and sometimes unwanted bodyweight. What of the lesser known talked about phenomenon in comp prep dieting is the effect on your skin, hair and nails. When you start to get really lean competitors report losing hair, or their hair stops growing or becomes brittle. Consequently, a similar thing occurs with your nails also. While it can just take that little bit longer for scratches or bruises to disappear. I’ve even heard of athletes describe their skin as less soft or poorer quality after long periods of dieting.  Now whether it’s a consequence of nutrient deficiencies or of low body fat levels and energy is difficult to say, since nearly all competitors take multivitamins, and essential fatty acids, but it is just another one of the myriad of symptoms that people experience and which disappear post comp

Social Networks & Relationships can become strained

People report their relationships suffer during comp preps. One partner might be all in trying to get in shape, while the other wants to go out for a meal at a restaurant or away for weekend trips. Family members become concerned with weight loss and with eating patterns and behaviours, while people can become isolated because they feel unsupported and misunderstood. Sticking to a competition diet all the time can, at times be really inconvenient and in practical. These are all things that athletes need to be aware of, comp prep takes up a lot of time, that doesn’t always leave time for lots of other things. Moreover, don’t expect to be going on holiday during comp prep. You’ll not be the only one making sacrifices during this comp prep. Related to mood, eating attitudes and body dysmorphia people can also suffer with comparisonitis. Constantly comparing yourself to people online, who might be competing against you or may be taking drugs can be unhealthy for the athletes’ mindset and self-esteem. Sometimes it’s best to remove yourself from the situation altogether and stay in your own lane.

Training Intensity and Performance Suffer

Mass moves mass as they say in the strongman world. There is some truth in this saying. Competitors typically lose between 10 to 15% of their bodyweight for events, as a result the amount of weight they can shift goes down and athletes can expect to see a reduction in their one rep max. Not only that. Though, performance suffers in relative terms as well. As athletes progress through a comp diet they should get lb fo lb stronger, however there does come a point at which even this starts to suffer. This point probably coincides with a specific bodyfat percentage e.g 4 to 6 % in men, or testosterone concentrations and energy levels. There’s no escaping it I’m afraid, you’ll reach plateaus throughout and sooner or later you’re going to see a reduction in your performance.

Summary

Much of what we do at ProPrepCoaching revolves around trying to maximise our clients performance during their comp preps, while trying to mitigate as many of the negative side effects as possibly. Being seasoned competitors, seasoned coaches and academics that work in this area really gives us an edge in this area compared to our peers. Seasoned athletes are better at dealing with the stress of competing compared to novice competitors. It’s not that they find it any less difficult, they just know what to expect.  As the dieting bodybuilder your consistently walking a tight rope between, consuming just enough calories to maintain muscle mass and facilitate weight loss, and consuming too little calories resulting in muscle loss. When you think about it in evolutionary terms, you can see why many of these adaptations take place. Thankfully though once you regain bodyweight, bodyfat and increase the calories post competition many of the unwanted side effects disappear as was seen in our own study of the 2 months post competition. Prolonging diets and lengthy reverse dieting isn’t recommended and adherence is likely to be poor, although some may benefit from this approach.

Finally if you want to make sure you’re getting the right advice and want to ensure you are navigating your physique/ fitness goal or contest prep with health as a priority let’s chat

We use an evidence based approach to get our clients transform. we know we help you. book a free 30 min chat to talk about your goals and get to know us – Click Here.

The post What they don’t tell you about contest Prep & What to expect. appeared first on Pro Prep.

Menopause is a natural biological process that marks the end of a woman’s reproductive years. However, for many women, this transition is accompanied by a range of uncomfortable symptoms, including hot flashes, night sweats, mood swings, and vaginal dryness. In the past, Hormone Replacement Therapy (HRT) was often the go-to treatment for managing these symptoms. However, over the years, HRT has been the subject of controversy and mixed opinions. It’s time to reframe our understanding of HRT and explore its potential benefits for women’s health.

Traditionally, HRT has been primarily associated with alleviating menopausal symptoms. It involves the administration of estrogen and progesterone (in the case of women with a uterus) or estrogen alone (in women who have undergone a hysterectomy) to supplement the declining hormone levels during menopause. While HRT is undoubtedly effective in reducing hot flashes, night sweats, and vaginal dryness, its benefits extend far beyond symptom relief.

One of the key aspects of reframing HRT is recognising its role in preventing and managing long-term health issues. Hormone decline during menopause is linked to an increased risk of osteoporosis, cardiovascular disease, and cognitive decline. By restoring hormone levels through HRT, women can potentially reduce these risks and improve their overall health outcomes.

Studies have shown that HRT can help maintain bone density and reduce the risk of fractures associated with osteoporosis. Estrogen, in particular, plays a crucial role in bone health by promoting the activity of bone-building cells. By providing a steady supply of estrogen through HRT, women can strengthen their bones and mitigate the effects of age-related bone loss.

Furthermore, cardiovascular disease is a significant concern for postmenopausal women. Estrogen has been found to have a protective effect on the cardiovascular system, helping to maintain healthy blood vessels and reduce the risk of heart disease. While the Women’s Health Initiative study raised concerns about the cardiovascular risks associated with certain types of HRT, subsequent research has shown that the risks are dependent on factors such as the timing of treatment initiation and the type of hormones used. Individualised approaches to HRT, taking into account a woman’s age, health history, and personal risk factors, can help maximise the benefits while minimising potential risks.

Cognitive decline and dementia are also common concerns for women as they age. Estrogen has been shown to have neuroprotective effects, and some studies suggest that HRT may help improve cognitive function and reduce the risk of dementia. However, more research is needed to better understand the long-term effects of HRT on brain health.

Reframing HRT also involves promoting a more personalised and holistic approach to menopausal health. Every woman experiences menopause differently, with varying degrees of symptoms and underlying health conditions. By tailoring HRT to each individual’s needs, taking into account their specific symptoms, medical history, and preferences, healthcare providers can optimise treatment outcomes and address the unique challenges faced by each woman.

It is important to acknowledge that HRT is not suitable for everyone. Women with a history of breast or endometrial cancer, blood clots, or liver disease may be advised against HRT. Additionally, individual factors such as age, lifestyle choices, and personal preferences should be considered when deciding on the appropriateness of HRT.

In conclusion, reframing HRT for women involves recognising its potential beyond symptom relief. It offers significant benefits in terms of long-term health outcomes, including the prevention and management of osteoporosis, cardiovascular disease, and cognitive decline. By adopting a personalised and holistic approach to menopausal health, HRT can be optimised to suit each woman’s unique

Finally if you want to make sure you’re getting the right advice and want to ensure you are navigating a female prep with health as a priority we encourage you to speak with us.

We use an evidence based approach to get our clients into stage ready condition. As always if you think we can help you then hit that link and book a free call with us today – Click Here.

The post Reframing Hormone Replacement Therapy (HRT) for Women: A New Perspective on Menopausal Health appeared first on Pro Prep.