Event Specific Training

Training for an event is my favorite way to train! When you know there is a specific deadline and a reason for why you need to be in shape, it helps you harness much more intensity from your workouts. When I am preparing for a competition, I try to pull out all the stops for my diet, workouts and general health as best as I can. This allows me to go much further than I ever thought possible!

People who train for events such as 10k's, swimming events, triathlons, marathons and Ironmans workout with far greater intensity than people who come to the gym just to get into shape. When you have a reason for your workouts, your workouts will explode! When I train for a bodybuilding competition, I am constantly focused on the deadline of the current phase that I am in.

Bodybuilding Training Phases:

Bodybuilders who compete tend to follow 2 main training phases. The leaning phase and the gaining phase.

Leaning
The leaning phase is the preparation phase for a bodybuilding event. This is usually a countdown of approximately 12-16 weeks before the competition (depending on how much weight needs to be lost). During this time, the competitor is trying to lose as much bodyfat as possible and preserve muscle. Their routine is typically focused on consistent cardiovascular exercise sometimes twice each day, 5-6 times/week along with weight training. Their diet tends to be pretty lean during this period as well so that they can hopefully see all of their muscle groups when they are on stage. The end of the leaning phase is the moment the competitor gets up on stage and poses. Once that is complete, the "gaining" phase begins (and some bodybuilders start the moment they step off stage!).

Gaining
The gaining phase focuses on trying to build as much muscle as possible. Many competitors tend to not put as much intensity into this training phase as they do with the leaning phase which I think is a major mistake! Many bodybuilders call this phase the "off-season", mainly because bodybuilders take the majority of this time off until it's time to start the leaning phase again! However, if a real competitor uses the same amount of focus as they do with their leaning phase during the gaining phase, he/she can make some tremendous gains.
The time period for this phase is dependent on when the next competition in scheduled. It's best to give at least 3 months of proper gaining before leaning begins again. This way, you can give your body ample time to see significant strength improvements. It's this time that makes the real difference for the competitor. If a bodybuilding competitor consistently sees strength improvements during this phase, then it is just a matter of time before he or she will win each show that he/she enters!
Personally speaking, this past year I was able to put on 14lbs of muscle during the "off-season" and this helped me move from 4th place in the heavyweights in 2008 to 1st place in the heavyweights this year! Keeping the training focus makes a big difference!

Maintenance mode
This is the mode that a competitor follows when he or she just can't consistently workout for some reason. This may be during a time of family emergencies or other life events. A typical maintenance mode plan may be working out 3 days/week with some cardio and some weight training. Doing these activities 3 days/week is just enough to hopefully slow the muscle atrophy and keep the competitor relatively the same (Often bodybuilding competitors tend to get on "maintenance mode" during the off-season when they should really be following a proper gaining plan).


Bodybuilders are very much focused on their events and keeping this focus can keep bodybuilders leaner and stronger than their non-bodybuilding counterparts! However, training for any event can really help you strive harder and achieve more! If you have questions about a training event that may be appropriate for you, just ask!

"Everyone who competes in the games goes into strict training. They do it to get a crown that will not last; but we do it to get a crown that will last forever." 1 Corinthians 9:25 (NIV)