ABSTRACT
There are two distinct phases of training for bodybuilding and physique competitors, which focus on increasing muscle mass (systematically and symmetrically) while gaining minimal body fat and decreasing body fat while maintaining muscle mass in preparation for competition. A structured but varied training programme should be employed to ensure symmetrical and proportional development of the entire musculature, with the phases of training primarily focussing around hypertrophy and strength development and with the primary emphasis on the former. Nutrient intake, from both food and supplements, should be periodised to coincide with the demands of the periodised training programme to ensure that the specific goals of each phase of training are achieved. Ideally, regular monitoring (every 4–6 weeks) of the athlete’s progress (e.g. body mass, body fat, circumference measurements) should be implemented to determine if the appropriate progress is being made and to inform changes in their training and dietary plans.
