Below is the complete 2026 UK bodybuilding competition calendar covering all major uk bodybuilding shows. Including PCA, UKBFF / IFBB, 2Bros Pro / NPC Worldwide, Pure Elite, NABBA, IBFA, UKUP, WFF, BPA, FMC, FitX, WNBF UK, UKDFBA, NPA, BNBF, ICN, OCB, Miami Pro & Miss Fitness Angels. Dates may be subject to change, please also refer to federation websites and Social Media in case there has been an amendment. 

If you’re unsure of which federation to pick or which suits you, scroll to the bottom of the calendar for a breakdown of each.

Use the drop down menus below to choose the TYPE, FEDERATION, LOCATION OR MONTH for more accurate results

uk Bodybuilding federations descriptions

Natural bodybuilding federations (Drug tested)

WNBF UK – The largest natural bodybuilding federation in UK within a Globally recognised International federation offering pro status for tested athletes. First timer and novice friendly.

UKDFBA – UK drug-tested federation linked to DFBA European championships.

BNBF – One of the oldest drug-tested bodybuilding federations in the UK.

NPA – Long-running UK natural bodybuilding federation hosting the NPA British Championships.

ICN UK – In it’s infancy in the UK, international natural federation with strict drug testing.

OCB – In it’s Infancy in the UK, Natural bodybuilding federation offering qualification for OCB professional status.

Open bodybuilding federations (non drug tested)

PCA – One of the largest UK federations with many regional qualifiers and beginner-friendly shows.

UKBFF – The traditional UK bodybuilding federation and route to IFBB international competition.

2Bros Pro / NPC Worldwide – UK pathway to the IFBB Pro League and Olympia qualification system.

NABBA – Historic bodybuilding federation famous for the Mr Universe contest.

IBFA – Traditional bodybuilding federation with classic physique and bodybuilding divisions.

UKUP – UK federation offering bodybuilding, physique and bikini categories with international WABBA links.

WFF – International federation running UK qualifiers for global championships.

Granite City – Scotlands bodybuilding federation

Fitness model federations (non drug tested)

Pure Elite – Large international federation focused on physique, bikini and fitness model categories.

Miami Pro – Popular fitness model federation known for physique and commercial model divisions.

FMG – Fitness Model Global federation focused on aesthetic model-style physiques.

Miss Fitness Angels – Female-focused federation specialising in bikini and fitness model categories.

The post UK Bodybuilding SHOW DATES/ CALENDAR 2026 appeared first on Pro Prep.

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.

Abs are made in the kitchen is one of those classic fitness cliches and for good reason. The cornerstone of any great physique or athletic endeavour is a nutritious and healthy diet. Following such a diet consistently however takes planning and one thing great physique competitors and athletes alike are good at is following schedules and putting time aside to invest in things like meal prepping. In this article we’re going about twelve way you can tackle your meal prep.

Plan your meals in advance.

Before you begin meal prep, it is important to plan out your meals for the week ahead. This means you need to consider your fitness goals and the nutrients you need to support them. For example, if you are trying to build muscle, you may need to increase your protein intake. If you are trying to lose weight, you may need to reduce your overall calorie intake.

Once you have a rough idea of what you want to eat and know the macros/ and energy you need to consume you can work out your meal plan. If you’re unsure about how to do this, then you’ll have to do your research or invest in a nutritionist to help you with this step. Once you’ve got your meals sorted for the week, you can create a shopping list and buy all the ingredients you need for the week. This will help you stay organized and save time when it comes to meal prep.

Start Out Simple.

You can make your meal plan as complicated or as simple as you want. It depends how good you’re cooking skills are, your budget, experience with meal prep, and time you must spend on meal prep. A diverse diet with lots of different food sources will be healthier, however if sticking to a diverse plan becomes a hindrance to meal prepping or even following then it’s better to opt for simplicity. Once you’ve mastered putting preparing simple menu’s you can move onto more complex menus. In general

Practice Good Food Hygiene

Nothing will a stop your progress more than food poisoning. One day you can be on top of the world looking awesome and pushing big numbers in the gym, the next a bout of food poisoning can lay you low and unable to perform for days. Food poisoning is no joke, and in the worst cases people can end up admitted to the emergency room. There’s a full article you could write on this, but here are some basic tips to avoid being brought low:

• Check best before and use by dates and food freshness information.
  • If it’s a use by date don’t eat it past the date, if a container says eat within 3 days of opening, then don’t eat it past the date.
• Make sure you store your food properly.
  • Dried items should be stored in airtight containers in a dry place.
  • Refrigerated food should be stored at a constant temperature, between 2 and 8 degrees Celsius.
  • Frozen food should be stored between minus 2 and minus 15 degrees Celsius
• When preparing your food ensure a clean workplace using antibacterial kitchen cleaner
• Wash your hands with soap and water prior to eating and food prep for obvious reasons.
• Wash your vegetables, in transit and in packaging from the farm to the shop your produce goes on a journey, be sure to make sure your food is clean prior to eating it.
• Cook your food properly, unless you’re eating a rare steak, food should be cooked to at least 70 degrees Celceius to kill any bacteria.

Buy In Bulk.

This is worth doing for three reasons, 1) you’ll save money in the long term, 2) you’ll save time on supermarket trips, 3) you won’t run out of supplies allowing you to stick to your plan. Items. like cereals: rice, quinoa, pasta, and oats can all be purchased in bulk and stored for a long time without going out of date. You can do the same for other dried foods like nuts and dried fruits, just be sure to get some good storage containers for all these items. There are lots of online websites you can purchase these things from. If you like bread and have the freezer space, things like loafs and bagels can also be stored and taken out when need be. For meat it’s worth going to a wholesaler like Costco or a butcher and purchasing a few kg of food in one go. Check the eat by dates, but dairy and eggs can keep for a long time, however, be mindful that once you open a yogurt or something like soft cheese you should eat it within a few days. Frozen vegetables are also a great hack to save you time chopping veg and can easily be added to meals that you intend to eat later in the day, you can leave these to defrost naturally. Really that just leaves you to buy most of your produce fresh.

Cook In Bulk.

This is easily the best meal prep strategies. There’s several ways of doing this, but basically this means making a large batch of a particular dish, such as chili or chicken breast, and dividing it into individual portions. This will save you time and energy throughout the week, as you will only need to reheat the pre-made meals instead of cooking from scratch every day. I can’t stress enough how much time this will save you. If it takes you 1 hour to meal prep, then you’ll probably save 3 to 4 times that amount of time by just employing this strategy. There are a few ways you can do this, it’s worth starting off small if you’ve never done it before. Different batch cooking strategies:

Make 2 instead of 1: Simply make two meals at a time, instead of just making 1 lunch for today, why not make the same meal at the same time for the next day as well. Once you’ve mastered this, try making 3 instead of 1.

Daily/night before prep: As it says make all your meals the night before or in the morning for the day. If you want your food to be as fresh as possible, try this technique.

2- & 3-day prep: Once you’ve mastered the night before prep, try making two days’ worth of meals or even three days. The three-day prep is probably the most common strategy most of my clients employ, with meal prep designated to a Sunday and a Wednesday/Thursday.

Weekly batch cooking, Same as above, but you do a week’s worth in one go and then store day 4, 5, 6, and 7 in a freezer to be taken out later. This is the most time effective strategy, but does require freezer space, and not all food items are as palatable post freezing, so you’ll want to avoid freezing things like salad/potatoes and rice.

Invest In Quality Containers, Zip Lock Bags and Meal Prep Bags.

When it comes to meal prep, investing in quality containers is key. Look for containers that are durable, microwave-safe, and freezer-safe. It’s also a good idea to choose containers with compartments, so you can keep different foods separate and avoid any cross-contamination. You’ll want containers for meals, cereals, frozen food. Pyrex containers are a good move for quality; however, they aren’t great if intend to travel with them as they can be bulk and heavy. Meal prep bags are also a great idea, they allow you to stick to your plan when you’re on the go and they keep your food fresh. Invest in ones with lots of compartments and space for 4 to 6 meals. Avoid going cheap as you’ll want your bag to last you at least 5 to 6 years. If you travel a lot particularly overnight, plug in cool boxes are a great idea and can keep food fresh if you won’t be able to top up, your meals the next day.

Invest in Kitchen Appliances.

Slow cookers, air fryers, George Foreman grills, steamers, blenders, microwaves. Trust me, they’re all worth it. A slow cooker is an excellent tool for meal prep, as it allows you to cook large quantities of food with minimal effort. Simply add your ingredients to the slow cooker in the morning, and by the time you come home in the evening, your meal will be ready to portion out and store in your containers. The same is true of things like steamers, where you can do a large quantity of vegetables easily, while air fryers allow you to cook meat, or potatoes without the need for oils in the same way as a George Foreman grill. Blenders open up the smoothie game for you or if you invest in a food processor you can make your own soups and sauces.  

Mix and Match Ingredients.

To keep your meals interesting, try mixing and matching different ingredients throughout the week. For example, if you cook a large batch of grilled chicken on Sunday, you can use it in a variety of ways throughout the week, such as in a salad, stir-fry, or wrap. Another useful trick is to make base meals with a protein source like chicken with veg and swap up the carbohydrates throughout the week like potatoes, rice, pasta, noodles, quinoa. It’s just as easy to do it the other way around as well, simply make a base of carbohydrates like rice and veg and swap the protein source for say, fish, chicken, beef or meat substitutes.

Pre-Portion Snacks

In addition to prepping your main meals, it’s also a good idea to pre-portion your snacks. This will help you avoid mindless snacking throughout the day and ensure that you are eating healthy, nutrient-dense snacks that will support your fitness goals.

Some healthy snack options include:

• Hard-boiled eggs
• Greek yogurt with fruit
• Nuts and seeds
• Hummus and veggies
• Rice/corn/oat cakes
• Cereal bars
• Protein powder/bars and protein snacks

Don’t Forget About Hydration.

Hydration is just as important as nutrition when it comes to fitness. If you’re hydrated your less likely to consume sugary beverages and stick to your meal plan. Moreover, athletic performance can drop by up to 15% with as little as a 2 to 3% drop in bodyweight caused by dehydration. To ensure that you are getting enough fluids throughout the day, consider prepping a large pitcher of water infused with fruit, such as lemon or cucumber. You can also pre-portion individual water bottles to grab and go throughout the day. Other strategies that work well are to have large water bottles 2L for example and set goals to consume the fluids by mid-day or the evening meal. Carrying small diluting juice dispensers can also be a useful way to help water taste nice.

Be Flexible.

While planning and prepping your meals in advance is essential, it’s also important to be flexible. Life happens, and sometimes your schedule or cravings may change throughout the week. Don’t be afraid to adjust your meal plan as needed and switch things up to keep things interesting. There’s nothing stopping you from having your evening meal in the mid afternoon or your afternoon meal in the evening.

Reward yourself.

Meal planning takes effort, so does sticking to a plan. If you eat 5 meals per day, 7 days per week that’s 35 meals. Unless you’re in the middle of a competitive season or trying to get super ripped, then you can afford to take a couple of those meals off. Going out to your favourite restaurant or having a couple of meal with your partner or family can be a nice reward for all the hard work you’ve put in over the week. Trust me you’ll benefit from that time off in the long run, don’t get scunered with the monotony with a hyper focus on healthy foods.

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 12 tips on How To Meal Prep 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.

Building a chest that genuinely stands out is not about gimmicks or random pump sessions. It is about intelligent programming, progressive overload, mechanical tension, and understanding how the chest actually works.

Below is one of my go-to chest sessions from the Pro Prep Coaching training vault, used with advanced natural athletes preparing for bodybuilding, physique, and performance-focused goals.

If you apply this session consistently for six weeks, I am confident you will notice a visible improvement in chest size, density, and overall development.

Here’s a favourite chest workout from pro prep coaching’s training vault!

Why This Chest Session Works

This session balances:

• Heavy mechanical tension
• Moderate hypertrophy ranges
• High-rep metabolic stress
• Intelligent fatigue management

It also progresses through compound to isolation movements, allowing you to load the chest hard early while finishing with targeted fatigue.

Anatomy of the Chest

Anatomy of the Chest

The chest consists of two primary muscles:

Pectoralis Major

A large fan-shaped muscle responsible for:

• Shoulder flexion
• Horizontal adduction
• Internal rotation of the arm

This is the muscle responsible for chest size, shape, and density on stage.

Pectoralis Minor

A smaller muscle located beneath the pec major. It assists with scapular protraction and depression. While not visible, it contributes to shoulder mechanics and pressing stability.

Chest-dominant sessions are often referred to as press days because pressing movements heavily involve both muscles.

How to Train the Chest Properly

Incline, Flat, and Decline Positions

Using multiple pressing angles allows you to target the chest more completely.

• Incline presses emphasise the upper chest
• Flat presses distribute load across the pecs
• Decline presses bias the lower chest

There is a popular belief that female athletes should only train incline pressing due to stage presentation. In reality, well-rounded development still matters, particularly for structure, fullness, and transitions.

Dumbbells

• Greater range of motion
• Increased stretch under load
• Improved unilateral control

They are excellent for hypertrophy and shape but typically limit absolute loading due to instability.

Machines such as:

• Cable crossovers
• Pec deck
• Chest press machines
• Smith machines

Allow you to isolate the chest safely and efficiently. They are especially useful for advanced training techniques such as drop sets, rest-pause, and extended sets.

Fly variations are particularly effective for targeting the chest-shoulder tie-in.

Barbells

Barbell movements allow the greatest loading potential and remain foundational for chest development.

Key movements include:

• Barbell bench press
• Weighted dips
• Chest-focused push ups

Dips are often called the upper-body squat for good reason. They allow serious loading and develop thickness through the chest, shoulders, and triceps.

If you want mass, this is where it happens.

Considerations for rep ranges and advance training techniques

Pro Prep Client Transformation

Much has been written about rep ranges, and you should alter your rep range depending on your goal, e.g. strength hypertrophy endurance. However, I would say that if you want to improve your overall chest development then you need to increase your 1, 3, 5, 8, 10, 12, & 20 repetition max. Essentially you need to train all the rep ranges and you need to get good at them all. That doesn’t mean doing singles as part of your training plans, but it does mean that you have to spend some time lifting heavier and lighter. Using percentages of your 1 rep maximum (1RM) is a great way of doing this, alongside using scales like reps in reserve (RIR) or rate of perceived exertion (RPE). Moreover, with any plan, particularly bodybuilding you’re going to want to do some advanced training techniques, probably 1 or 2 per session as muscle mass is built as a consequence of mechanical tension, metabolic stress and muscle damage.

Percentages of 1RM

Using percentages of your 1RM allows for consistent progress tracking and the ability to target specific training goals. For example, training with lighter weight at a lower percentage of your 1RM (e.g. 60-70%) can help build endurance, while training with heavier weight at a higher percentage of your 1RM (e.g. 80-90%) can help improve muscle strength. The great thing about percentages is they can keep you honest. The numbers don’t lie. If your program says use 80% of your 1RM then you know what out need to do. Moreover it allows you to track your progress by comparison to your 1RM.

Advanced Training Techniques

Advanced training techniques, such as supersets, negatives, rest-pause, cluster sets, and partials, can help increase intensity and provide a greater training stimulus. For example:

• Supersets involve performing two exercises back-to-back with minimal rest in between, increasing the overall volume and intensity of your workout. You can do them agonist to antagonist muscles or across the same muscle group. Fly’s combined with press ups for example work well.
• Negatives involve performing the eccentric (lowering) portion of an exercise with a slow, controlled motion, putting extra stress on the muscles and promoting muscle growth. These are great if you want to test yourself and get used to handling a lot of weight. you can load up a bar with 110 to 120% of your 1RM and just practice the decent on a bench press. Make sure you have a spot though!
• Rest-pause involves performing a short set, resting briefly, and then repeating the same set, leading to increased muscle fatigue and a greater training stimulus. These are great if you’re stuck trying to progress with a rep range. Say you want to hit a set of 10 on the bench but can only manage 8 before you fail. The trick is to rack the weight at 8 reps, take a 10 to 20s rest and then try to push out another couple of reps. that way you get your ten over the course of a rest pause set. Over a few weeks you should hopefully be able to get the 10 without the pause.
• Cluster sets involve performing multiple reps with short rests in between, allowing for heavier weight to be used and promoting strength gains. These are structured rest pause sets. Great for getting strong. check out the scheme below for the explanation on how to perform them. For chest training though you probably want to stick with barbells and machines here, to save you messing about with dumbbells.
• Partials involve performing only a portion of the range of motion of an exercise, allowing for heavier weight to be used and targeting specific parts of a movement. This is a classic powerlfiting technique. You might be strong or weak at a specific point in the movement so with partials you can focus on that phase of the lift. Obviously if you can move past sticking points this can help you excel in all the rep ranges.
• Bands, Chains and Unstable Bars covers a broad range of training styles typically used to increase strength, or stability in the bench press. Similarly to partials, the addition of chains or bands allow the trainer to work harder at specific parts of a lift where you might want to make something harder or easier.

What Exercises are best?

Depends on the goal of the program and the individual, you’ll incorporate a variety of the aforementioned movements and techniques  There’s a lot to consider and I talked extensively about this in the bicep training article (https://proprepcoaching.com/bodybuilding/building-big-arms-how-to-program-to-make-them-even-bigger/). If I was pressed though…(pun intended) I’d always er towards the use of the barbell bench press as a great exercise for any chest program for the following reasons.

The barbell bench press is used to increase muscle mass in the upper body rather than specifically to the pectoralis major. Although you sometimes might break a training programs down into body part specific days e.g. chest, shoulders, arms etc. I always suggest focusing on compound moves for the following reasons:

A) These exercise usually provide the most bang for their buck for the primary muscle group as well as the auxiliary muscles, (something which is important for frequency considerations)

B) With A in mind, a focus on these lifts based on judging experience usually leads to a far more symmetrical physique, they just seem to flow better. This often happens because compound lifts like bench press hit the shoulders, triceps, forearms, upper back, and core training leading to greater overall development compared to say using a chest press machine. Moreover, this is probably why you see people with poor technique suffering from poor symmetry.

C) To develop a classic physique, I’m a big fans of utilising free weights in keeping with golden era principles. Those guys looked great and that’s all they had. That’s not to say that we can’t use machines and every individual has different needs (injuries are a consideration), but free weights form the cornerstone of a golden era approach to programming.

The best movements and Muscle Activation Research

Activation is another interesting question, Electromyographs (EMG) allow you to measure muscle activation across a muscle while exercising. Muscle activation and force production is greater with stable vs unstable loads. Moreover, exercise intensity in terms of RPE is usually greater with stable surfaces. All this makes sense, if you have a solid surface to press from and you don’t have to worry about balancing anything then you can put more into lifting a weight. The ability to produce a high RPE seems to be essential for hypertrophy independent of the load and high degrees of mechanical tension are also know to be important. Hence why a movement like a barbell bench press is favoured. Although it’s not quite as clear cut as you think.

Here’s a sample of some studies representative of the area:

No difference between motor unit activation between Dumbbell flys, Dumbbell chest press, Barbell Bench Press.

Welsch, E.A., Bird, M. and Mayhew, J.L., 2005. Electromyographic activity of the pectoralis major and anterior deltoid muscles during three upper-body lifts. Journal of Strength and Conditioning Research, 19(2), p.449.

EMG Activation is related to the instability of the exercise, where barbell and bench conditions perform better than dumbbell and swiss ball conditions.

Kohler, J.M., Flanagan, S.P. and Whiting, W.C., 2010. Muscle activation patterns while lifting stable and unstable loads on stable and unstable surfaces. The Journal of Strength & Conditioning Research, 24(2), pp.313-321.

Barbell bench press EMG and RPE activation is greatest by comparison to eight other chest exercises

Schanke, W., 2012. Electromyographical analysis of the pectoralis major muscle during various chest exercises(Doctoral dissertation).

Stable loads result in similar EMGs in pectoralis major with Dumbbell, barbell and smith machine, although triceps EMG activation is greater in barbell vs dumbbell and smith machines

Saeterbakken, A.H., van den Tillaar, R. and Fimland, M.S., 2011. A comparison of muscle activity and 1-RM strength of three chest-press exercises with different stability requirements. Journal of sports sciences, 29(5), pp.533-538.

Flat vs incline vs decline bench press variation indicates limited difference on pectoralis major activation although influences bicep EMG, while grip variations affect triceps EMG. Flat, medium and wide grip variations are suggested for greatest 6 RM loads.  

Saeterbakken, A.H., Mo, D.A., Scott, S. and Andersen, V., 2017. The effects of bench press variations in competitive athletes on muscle activity and performance. Journal of human kinetics, 57(1), pp.61-71.

Wider Grips vs narrow grips result in the greatest pectoralis major activation. Hence the need to alter the grip when hitting the triceps.     

Jagessar, M. and Gray, M., 2010. Optimizing development of the pectoralis major. Sport Journal, 13(1), p.7.

Muscle activity changes with exercise intensity, velocity of movement, fatigue, mental focus, movement phase and stability conditions, such as bar vibration or unstable surfaces. The most important factor for EMG activation is exercise intensity. E.g external load or RPE.

Stastny, P., Gołaś, A., Blazek, D., Maszczyk, A., Wilk, M., Pietraszewski, P., Petr, M., Uhlir, P. and Zając, A., 2017. A systematic review of surface electromyography analyses of the bench press movement task. PloS one, 12(2).

Finally, the program laid out at the outset is for the advanced trainer. If you’re new to training you’ll probably get by just nicely by doing between 5 to 9 sets per week for chest. Use the information in this article and you’ll be able to put together an effective training program. If however you’ve been training for a few years and fancy giving it a go, then I’d simply suggest warming up appropriately and perhaps including some sort of deloading component every 4 to 6 weeks.

Want Help Programming Your Training?

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• Evidence-based
• Natural bodybuilding focused
• Individualised to your structure and goals

Then head to the Pro Prep Coaching sign-up page and we will be in touch.

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Train smart. Train hard. Build a physique thats for life.

The post Maximise Your Gains: The Ultimate Natural Bodybuilding Guide to Building a Chest That Pops appeared first on Pro Prep.

By WNBF Pro Steph Noble

Building a strong and aesthetically pleasing set of glutes is a common goal among physique competitors and bodybuilders. The glutes, are made up of the: gluteus maximus, gluteus medius, and gluteus minimus, are not only important for aesthetics, but also play a crucial role in overall lower body strength and function. The gluteus maximus for example is one of the biggest and strongest muscles in the body.

One of the key principles of building a strong and aesthetic set of glutes is the use of compound exercises. Compound exercises are exercises that work multiple muscle groups at once, such as the squat and deadlift. These exercises are important because they allow for the most muscle activation and overall stimulus, leading to the greatest muscle growth. So not only are they important for your glutes, but overall development. Another important factor to consider when building a strong and aesthetic set of glutes is genetics. Genetics play a large role in the shape and size of your glutes, as well as the ease with which they can be developed. Some individuals may have a natural predisposition to having a larger and rounder set of glutes, while others may have to work harder to achieve the same results. Fitness isn’t fair or equitable like that, but it doesn’t mean you shouldn’t work hard to build your own great glutes. There are several key exercises that all physique competitors and bodybuilders should include in their glute training. These include the squat, deadlift, hip thrust, and glute bridge. These exercises are proven to be highly effective in activating and building the glutes.

Don’t forget to do the big lifts girls

One of the key principles of building a strong and aesthetic set of glutes is the use of compound exercises. Compound exercises are exercises that work multiple muscle groups at once, such as the squat and deadlift. These exercises are important because they allow for the most muscle activation and overall stimulus, leading to the greatest muscle growth. So not only are they important for your glutes, but overall development. Another important factor to consider when building a strong and aesthetic set of glutes is genetics. Genetics play a large role in the shape and size of your glutes, as well as the ease with which they can be developed. Some individuals may have a natural predisposition to having a larger and rounder set of glutes, while others may have to work harder to achieve the same results. Fitness isn’t fair or equitable like that, but it doesn’t mean you shouldn’t work hard to build your own great glutes.

When it comes to sets and reps, it is important to vary your training. For building muscle mass, it is recommended to perform 3-5 sets of 8-12 reps, with a heavier weight, which should be something around 70 to 80% of your maximum. For toning and definition, it is recommended to perform 3-4 sets of 12-15 reps, with a lighter weight, usually around 55 to 70% of your maximum. Lifting heavier weights is also recommended and athletes should spend some time in strength training phases performing between 3 to 5 sets per exercise between 2 to 6 reps at weights between 85 to 95% of their maximum. To maximise results athletes should look to preform between 9 to 15 sets per week for exercises that train their glutes. Programs that last between 6 to 12 weeks which focus on different rep ranges are also recommended.

Here is a 4-week training plan that you can use to help build your glutes:

Week 1: Day 1: Squat – 3 sets of 8-12 reps Day 2: Deadlift – 3 sets of 8-12 reps Day 3: Hip Thrust – 3 sets of 8-12 reps

Week 2: Day 1: Squat – 4 sets of 8-12 reps Day 2: Deadlift – 4 sets of 8-12 reps Day 3: Glute Bridge – 4 sets of 12-15 reps

Week 3: Day 1: Squat – 5 sets of 8-12 reps Day 2: Deadlift – 5 sets of 8-12 reps Day 3: Hip Thrust – 5 sets of 12-15 reps

Week 4: Day 1: Squat – 3 sets of 8-12 reps Day 2: Deadlift – 3 sets of 8-12 reps Day 3: Glute Bridge – 3 sets of 12-15 reps

It’s important to note that this is only a sample plan and should be adjusted to fit your individual needs and fitness level. It’s also important to make sure to warm-up properly before each workout and to give your body enough rest and recovery time.

It’s important to note that this is only a sample plan and should be adjusted to fit your individual needs and to warm-up properly before each workout. Rest times between sets should vary with longer rest periods for the heavier sets compared to shorter periods between higher rep sets. Other exercises such as lunges, kickbacks and single leg leg presses, goblet squats, stiff leg deadlifts and front squats can also be useful additions to a glute routine. Variations which involve bands, and cables can also help you get the most out of your training.If you like this article and you think that we can help you at ProPrepCoaching building your glutes, then hit that sign up button today.

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“You’ll find out a lot about yourself during the journey. It’s the classic hero’s journey”

At the time of writing, there is a war going on in mainland Europe for the first time in 70 years. Inflation is at a 40 year high causing a cost-of-living crisis with energy and food prices soaring. A recent government report suggested 30% of households could be facing fuel poverty. We’re coming off the back of 2 years of a global pandemic that’s cost the lives of millions. It’s also done untold damage to our economies, health, and national psyches. Unions are mobilising as nearly every sector seems to be on strike from barristers, to bin men. Moreover, the effects of climate change is causing record temperatures, droughts, crop failures and forest fires. Feels like the end of days! The current situation is causing real hardship for a lot of people in the UK and around the world. It’s times like this we need to remind ourselves how lucky we are that we get to go to compete and are able to pursue a sport like bodybuilding. 

“…following through with the process can be a spiritual experience”

Don’t get me wrong, preparing for a competition is tough. It’s a real challenge, but it’s one of your own choosing. It’s also something that can be extremely fulfilling. I’d encourage anyone thinking about competing to check out the articles on “first timers experiences” (https://proprepcoaching.com/first-time-competitors/athlete-reflections-of-their-bodybuilding-season/) and “what they don’t tell you about prep” (https://proprepcoaching.com/science-of-bodybuilding/what-they-dont-tell-you-about-contest-prep-what-to-expect/) the physiological and psychological consequences of prep. There are some great reflections in those articles, and it helps to understand what’s happening to your body during prep so you can rationalise things. Emotional thinking is never helpful.  A common thread when you read competitors experiences is: despite athletes noting the struggle, they all talk about how rewarding it was and how glad they are to have completed the journey.  As I’ve gotten older, I’ve come to think of prep “the process/journey” as a pseudo religious experience. In the same way people might give something up for Lent, or fast during Ramadan. Enduring a calorie restriction and making a commitment to working out while tiered can be a spiritual experience. You’ll find out a lot about yourself during the journey. It’s the classic hero’s journey or mono myth. From the mundane to the call to adventure, travelling into the wilderness, the guide, descending into the underworld and then emerging triumphantly to slay the beast before return back to the community as the new and improved individual. The metaphors are clear.

“That goal needs to be at the forefront of your mind, or at the very least the 2^nd or 3^rd most important value”

Bodybuilding culture is full of cliches: “hard work beats talent”, “working in the trenches”,” suck it up buttercup”, “being prepared to hurt”, “nobody is forcing you to do it”, “going to that dark place”, “no pain, no gain”. There’s good reason for all these cliches about hard work. It reflects the challenges anyone must overcome during the journey. A prep really does come down to a strength of will of the individual. Obviously good training and nutritional advice help, but if the desire to complete the goal isn’t there, no strategy will make the difference. This is the part where the hero travels into the underworld and must overcome his own demons, the Minotaur in classic mythology. Simply put, unless you value the goal above all else, you’ll struggle. With that in mind, the athlete really needs to have a strong intrinsic drive to achieve their goal. That goal needs to be at the forefront of your mind, or at the very least the 2^nd or 3^rd most important value they currently hold. If prepping is your 9^th or 10^th most important value then it’s unlikely you’ll put in the hard yards. The work night out to socialise for drinks, that slice of cake, feeling of a full stomach, will be more important that sticking to the plan. You’ll make excuses, skip the cardio, not make time for posing and cheat on your diet. Intrinsic motivation is a far stronger, than any external motivation, or put another way, your goal must be for yourself rather than for external validation. However, if you can combine the two, you’ll really be onto a winner. Top athletes want to do it for themselves, but also want to be winners. Moreover, the athlete needs to be able to understand why achieving their goal positively affects their lives. They need to understand how achieving that goal opens up opportunities for them to positively change their live and they need to be able to visualise how they might look and feel once they’ve reached that goal. The athlete needs to put in work here, they really need to work out why they’re pursuing the goal and how it will really make a difference to their life. Again, if there’s no real intrinsic value associated with the goal, you’ll struggle to adhere to it when times are tough.

“Remember why we got into this in the first place, what we aim to get out of it, and how pursing this challenge has a positive effect on our lives.”

Framing is important. The athlete should always aim to work from a positive position rather than a negative. Things should be considered challenging with a potential reward (think about the vision) rather than as drudgery, hardship, and/or a struggle. If you think in terms of manifesting destiny, if all you think about is how much of a struggling or hardship something is, then you’re going to find it tough. This is one of the reasons I always caution against the martyr mentality and focus on the individual being goal orientated with a positive outlook. Moreover, context is everything, and it’s not to denigrated the athlete’s lived experience, but put into context preps not really that bad! The first prep is always the hardest, you’ve not quite built those coping mechanisms or the resilience yet, the unknown is always more frightening than the known. It’s still a lifestyle choice at the end of the day, one that you’ve hopefully thought long and hard about. A choice that the bodybuilding cliches perfectly highlight: “Nobodies forcing anyone to do it”, “it’s a privilege”, and you can “stop the bus at any point”. We are of course only human and we forget sometimes how good we have it sometimes. In my early days of prep, I’d often ask myself the question, how bad is it really? So, I’m a little bit hangry, but if we go full circle and compare it to others around the world, I was not living in poverty (most of the world lives on less than $1 per day). I wasn’t contending with illness or disability, I didn’t suffer with emotional and domestic violence, I wasn’t really going through any real hardships. It was also my decision as to how hard I really wanted to push myself, I could skip a workout, eat more food and reduce the intensity of my training at any point. My coach was just giving me advice, it was really up to me to follow through on it. Going full circle it almost felt obnoxious for me to complain about my own lifestyle choices, so I just didn’t. That being said, our emotions can get the better of us sometimes, and that’s also okay too. Framing and context though is everything, the next time you feel the urge to cheat on your diet, to whinge and bring everyone down, or throw the towel in because the challenge is too great, we must remind ourselves of our goals, and how incredible lucky we are to pursue these goals. Remember why we got into this crazy sport in the first place, what we aim to get out of it, and how pursing this challenge has a positive effect on our lives.

“Comparisonitis is the killer of many an individual’s goals,”

Finally, it’s important to develop strategies to help us achieve our goals. Planning is crucial and collecting data can help you identify patterns. If you know what the potential obstacles are and when they are likely to occur, this can help you manage them. Moreover, setting realistic expectations and not comparing yourself to others is also of crucial importance. Comparisonitis is the killer of many an individual’s goals, if you compare yourself to others, particularly those further down the line with their physique goals you can end up defeated before you even set out on the path to the goal. The most important thing as I’ve constantly pointed to though is understanding your goal, and why it matters to you. This is one of the main reasons we spend the time with our ProPrep clients working on this aspect and why we vet potential clients to ensure they’re clear on why they want to pursue a comp prep goal.  People like the idea of comp prepping, but you’d be surprised how superficial some peoples actual desire to do it really is. As the old saying goes, dreams are for dreamers, goals are for achievers. Stay positive, set goals and be up for the challenge. Trust me, it will be one of the best things you ever do.

If you find this content useful and you’d like to work with ProPrep Coaching to help you achieve your goals, then hit that sign up button and we’ll be in touch: https://proprepcoaching.com/sign-up/

The post The Positive Prep Mindset: Framing, Context & Goals appeared first on Pro Prep.