Playtime is OVER! Competing is NOT just “working out.” It’s time to optimize your training and meal prep to that of a CHAMPION.
Welcome to Week 3 of the So You Think You Can Prep Challenge! This week, we’re turning up the intensity and dialing in the details. Success on stage starts with a strategic approach to training and nutrition. It’s time to leave the “just working out” mindset behind and embrace the champion-level prep that will take your physique to the next level.
Training for a bodybuilding competition is about precision, not just effort. Every rep, set, and session has a purpose —
to sculpt your body according to your division’s criteria.
Key Focus Areas for Optimized Training:
Gradually increase weights, reps, or intensity to consistently challenge your muscles.
Tailor your training to emphasize the body parts your division prioritizes (e.g., glutes and shoulders for Bikini, quads and glutes for Wellness… this will already vary in your own exercise program based on your chosen division!).
Train with intention by focusing on the muscles you’re targeting during each movement.
Recovery is just as important as training. Incorporate stretching, foam rolling, and quality sleep into your routine.
Dynamic Stretching: Perform active movements like leg swings, arm circles, or hip openers to increase blood flow and loosen joints. Use the mobility guide under your RESOURCES tab in your account as a guide.
Foam Rolling: Spend about 5 minutes foam rolling tight areas to release tension and improve range of motion. Foam rolling is optimal with small movements back and forth over tender or tight areas.
Activation Exercises: Use light resistance bands or bodyweight movements (e.g., glute bridges, lateral band walks) to engage target muscles before lifting.
Gradual Load Progression: Begin with lighter weights and gradually increase to your working sets to avoid injury and prime your body for the heavier workload.
A champion-level physique starts in the kitchen. Nutrition fuels your training, shapes your physique, and helps you recover efficiently. But meal prep doesn’t have to be overwhelming — here’s how to simplify it while staying 100% on track.
Meal Prep Tips for Success:
Set aside 1–2 days a week to prep your meals in bulk. This saves time and ensures you’re never scrambling for food.
Choose simple, nutrient-dense foods like lean proteins, complex carbs, and healthy fats. Examples: chicken breast, salmon, rice, sweet potatoes, and avocado. (all foods already found on your nutrition plan!)
Use a food scale to measure portions accurately and keep your macros on point. No more “eye-balling” or “close-enough” portions in competition prep!
Use high-quality containers, a slow cooker, or an air fryer to streamline your prep.
This week’s challenge is all about inspiring each other with your training and meal prep strategies.
This week is all about raising your standards and getting serious about the details. Training and nutrition are the foundation of your competition prep, and by optimizing these areas, you’re setting yourself up for ultimate success on stage.
Push yourself to think and act like a champion this week. Let’s see what you’re made of, Champions!
Post on your preferred social media platforms and our Challenge Facebook Group using the hashtags #SYTYCP #PrepChallenge #BombshellInc, and tag us for a chance to be featured and WIN the WEEK 3 PRIZE!
DISCLAIMER: To qualify for the Weekly Prizes your Social Media MUST be public so we can find your posted content. The hashtags below MUST be used on every week’s engagement challenge to qualify for a prize!
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