For all the english speaking persons, here we have the coaching options. Lifestyle vs. Competitionprep also explained in english!

Ready for the stage 😅💪 Creatine stays IN all year long. Size, fullness, strength… we’re not losing any of it. Time to bring the ultimate package 🏆🔥 #Bodybuilding #MensPhysique #ClassicPhysique #GymLife #FitnessMotivation #Shredded #MassMonster #MuscleGrowth #Aesthetics #GymRat #FitnessJourney #BeastMode #WorkoutMotivation #NoDaysOff #Creatine #CreatineMonohydrate #NaturalBodybuilding #RoadToStage #CompetitionPrep #BulkSeason #GymAddict #FitnessLifestyle #ChestDay #Triceps #LegDay #Veins #Muscular #AlphaPhysique #FitFam #StrengthTraining

What do you guys think… does this conditioning lock in a 1st place finish 🥇 or should I focus on improving in another area too? 👍💪😌🔥 Final boss mode activated 😤 Tiny waist, full chest, crazy detail… brought my absolute best package. #bodybuilding #mensphysique #classicphysique #openbodybuilding #gym #fitness #aesthetics #shredded #competitionprep #contestprep #ifbb #npc #muscle #physique #fitnessmotivation #gymlife #bodybuilder #lean #massmonster #vascularity #quadzilla #chestday #fitnessjourney #hardwork #dedication #beastmode #finalboss #stagelean #gymmotivation #roadtoprocard

“Maybe taking steroids right before the competition wasn’t the best idea 🍆💪😅” #bodybuilding #gymhumor #nattyornot #steroids #fitness #bodybuilder #gymlife #shredded #competitionprep #meme #fitfam #broccolihead #gainz #npc #aesthetics

Join us tonight! ⚔️ Coach Nathan Johnstone is leading the Advanced Competition class from 18:30-19:30. Time to sharpen the tools, push the pace, and level up. See you on the mats, Gosport! 👊 #PraetorianMMA #Gosport #MMA #BJJ #CompetitionPrep #Hampshire #NathanJohnstone

What do I do after a competition? On Monday — literally 24–48 hours later — I’m back in the gym. “Aren’t you supposed to rest for a week?” Not necessarily. If the session is a proper light deload, it actually has a healing effect on me. Stiffness disappears, the body feels better, and I recover faster. My minimum plan the day after a comp: Bench Press I switch to a harder variation (narrow grip or extremely wide grip) to attack my weak point. 60-80-100-120 kg × 10 slow reps. (Competition: 230–250 kg depending on bodyweight) Squat I switch to a harder variation (high bar, no belt) to train the weak link. 75-105-125 kg and I stop there — I’ve had enough. (Competition: 350–370 kg depending on bodyweight) *125kg bar plus my heavy ass 😁😉 - let's not forget we also squat approx 75% of bodyweight before we load the bar on top. Deadlift? Nope. Deadlift thrives on freshness. I won’t touch it for the next 2–3 weeks. Hamstrings are the slowest to recover, so I leave them alone (very fast-twitch muscle group). Lats recover faster (mostly slow-twitch and underused in the final prep), so I do a few easy sets of bodyweight pull-ups, max 10 reps. Optional finisher, if I feel like it... Light stretching under load for the posterior chain – Jefferson curls with 30 kg dumbbells are often enough to undo the post-comp stiffness in hamstrings. This isn’t about ego or pushing hard. It’s about sending the right signal to the body: “We’re still moving, but gently.” ACTIVE RECOVERY beats lazy approach 😁😉 Who else trains lightly the day or two after a competition? SIŁA!!! 💪 #Powerlifting #CompetitionPrep #Recovery #PostComp #StrengthTraining

A.T.W.R. All-Time World Record is a reality now. WHAT I LEARNED IN MY LAST COMP… The single clearest goal I set was simple: 910 kg total in the Masters 2 (45–49) 110 kg class — the All-Time World Record. I knew I could do it, so that became the target. Biggest preparation change? I finally gave myself permission to rest. I deliberately stopped working almost 100% with clients on some days. I did almost nothing and just contemplated the record. I recharged my mental batteries instead of being a workaholic. That made the biggest difference. The hardest mental moment wasn’t doubt — it was my body failing. I failed 350 kg squat on the second attempt because the competition was so fast-paced that I didn’t recover between attempts. I was still panting while wrapping my knees. I had to psych up like it was 370–380 kg and screamed it up on the third. You gotta see this on video! “FATIGUE MASKS FITNESS” — Charles Poliquin used to say this a lot. Before the deadlift round I had a massive energy crash — even with caffeine — and for a second I thought “maybe I’ve done enough.” Fatigue was masking my strength, not just physically but also mentally. I reminded myself that I was still committed, drew energy from the depths of my nervous system, and finished the job. Weigh-in was stressful. I went to bed lighter than the night before, but woke up heavier than the morning before. How is this working? I guess you keep learning throughout all of your life. I had to do the sauna, and eventually made 109.65 kg officially. The record moment? I knew I had it even before the lights came on. I lowered the bar, got up and flexed my biceps toward the crowd — it was the “Yes Moment”. It was the first time in my career that I behaved even remotely like a showman 😁😉. Normally, I don’t seem too enthusiastic after “just another victory” LOL — but this one was SPECIAL; A.T.W.R. It felt like stepping onto a new level — not inner relief, but outer confirmation. I stopped comparing myself to national records and started comparing myself to All-Time World Record holders. The key lessons from the entire journey: Willpower always prevails. Build your vision backwards (reverse-engineer it). The goal must be believable — not so low that it bores you, not so high that you don’t believe it. You need to feel genuine excitement, but not so much that failure crushes you. Think long-term. Think big. Don’t allow your ego to grow big, though. The ego would screw your growth sideways, so to speak. SIŁA!!! 💪 #powerlifting #masterspowerlifting #competitionprep #mindset #goals

How do elite shooters prepare in the days before competition? Structured practice, clear goals, mental rehearsal, and smart recovery. Get the full breakdown and make your next match your best: wix.to/qBGECTx #Shooting #CompetitionPrep #ClayTarget #Performance

#BikiniFitness #CompetenciaDeFitness #FitnessFemenino #EntrenamientoDeFitness #DietaDeFitness #PreparaciónParaCompetir #FitnessModel #BikiniCompetición #FitnessFemenina #EntrenamientoParaCompetir #FitnessCompetition #FemaleFitness #FitnessTraining #FitnessDiet #CompetitionPrep

For all the english speaking persons, here we have the coaching options. Lifestyle vs. Competitionprep also explained in english!

How to celebrate a win in a competition? Rest. Feed well and healthy for at least 2 weeks. Move. Don’t punish your body by “rewarding” it with alcohol. That typical “treat” is actually a defeat — at least that’s the chemical signal your body receives. If you’re on gear, stay on it for about two more weeks. Taking it away exactly when recovery is needed most is like stabbing your workhorse in the back… or the throat. And if you didn’t win? There’s no reason to celebrate, right? Yet in both cases people reach for alcohol like it’s the same thing. Is it a reward or a punishment? It should be neither. Give it at least 2 weeks, clear your head, set your new goals. Check my previous post, it’s a HARDCORE GOAL SETTING story that most people wouldn’t … DARE TO SHARE. What did I do? Apart from the above, 1–2 days after the comp I always do a light session: 50% weights for 10 slow reps on squat, bench and pull-ups. It should feel too easy. That tiny pump is basically a rehab protocol — it sends a clear signal to recover. #powerlifting #competitionprep #recovery #postcomp #strengthtraining #mindset

For all the english speaking persons, here we have the coaching options. Lifestyle vs. Competitionprep also explained in english!

Shawn details the competition's weekly weigh-in, recovery, and initial weight class with allowance. Get the schedule and understand the rules for a smooth competition experience. #CompetitionPrep #AthleteLife

COMPETITION: 1 day off… Perhaps I was a bit too confident about how much water I can lose during a night’s sleep 😁 I went to bed lighter than the night before… I woke up heavier than the morning before. WTF? It doesn’t add up! Everything was calculated based on my usual knowledge that I lose ~2 kg overnight. This time it was only 1.1 kg… Ended up in the SAUNA the morning before weigh-ins. Should have taken some laxatives before sleep as well 🤣 BOTTOM LINE: I made it! 109.65 kg All-Time World Record Total? Bring it on! 💪 #powerlifting #weighin #competitionprep #watercut #masterspowerlifting

COMPETITION: 2 days off WATER CUT – how to do it without excessive DEHYDRATION? This process usually takes a few days (typically 5 from my experience), but your timeframe may differ. We don’t want to go into a calorie deficit (maybe only the last day before weigh-ins), because that would cost you strength, energy on competition day, and slow down your metabolism. Every powerlifter knows what Tom Martin once coined: “Strength likes calories” 😁😉 This is why after weight-ins we hydrate, carb up, load sodium, calories really high. I have 24h weight-ins, so guys from IPF with their 2h weight-to-lift window … can do an enema and that’s probably best for them. How to do it smartly: • By reducing carbs (1 g of glycogen pulls ~4 g of water) • And by reducing stress and inflammation Start with: sleep more, take time off work (or minimize it). Some people actually gain weight when they have nothing to do — the key is don’t eat more just because you’re at home. Take a few slow, relaxing walks every day. Looks like I won’t need any “proper” DEHYDRATION the day before weigh-ins anyway. 112 kg on Monday → gradually cutting carbs extra 45 min morning walks magnesium adaptogens with every meal → 110.3 kg Friday morning. I just need to be just below 110 kg at weigh-ins on Saturday . Why i doubled magnesium and adaptogens? Anything that lowers cortisol also reduces water retention. Less cortisol often means less aldosterone (indirectly), which means less sodium retention. SAUNA is my last resort — I don’t tolerate it well, but that’s just me. I have an Infrared sauna at home and this one is great for me. We’ll see what the scale says tomorrow morning. #powerlifting #watercut #competitionprep #deload #strengthtraining #cortisol #stress

COMPETITION: 3 days off CAFFEINE DETOX I usually advise this to my clients - not only before competing, but also during ANY de-load week and before lighter workouts. Example: WEEKLY TRAINING: You train Mon–Wed–Fri (Wednesday = assistant lifts). Save your caffeine and all heavy stimulants for the heavy days. This way everything becomes more productive and you’re far less likely to overtrain. Hardcore stimulation 2× a week is usually enough. If you train more days, keep the extra sessions stim-free, almost lazy, no excitement. Sorry but no sorry 😁😉 DELOAD WEEK? Take a nap instead of a workout. No caffeine – not even before work (unless you’re a tired driver and safety comes first – then half dose max). COMPETITION WEEK? It’s counter-productive to go to work the last few days. Sacrifice your holiday allowance if you’re even remotely serious. I made that mistake few times before – coached all day during comp week and had one of the worst competitions of my life the day after. “EXCEPTIONS”? When I was younger I could get away with it. Was it OPTIMAL? Hell no! Would you do it if you were going to the Olympics? Probably not. “How you do anything is how you do everything.” 😉 SIŁA!!! 💪 #powerlifting #competitionprep #caffeine #deload #mentalprep #strengthtraining

Next competition: 4 days off. Relax. Rest. Be fresh. But don’t be lazy. Keep the muscles moving — light walks, mobility, very easy pump sessions with bands or light weights. Just enough to stay sharp and not lose the feel. Complete rest sounds nice on paper, but it often leaves you stiff, flat, and mentally disconnected when you need to be at your absolute best. The only part that won’t be relaxing is the water cut, but that’s another story… Everything else should be recovery. I’m going for the All-Time World Record total in the 110 kg Masters 2 division (45–49). These final days are about mental preparedness as much as physical rest. What is your experience? #powerlifting #masterspowerlifting #strengthtraining #competitionprep #mentalprep

Next competition: 5 days off. No sacrifice = no glory. Wishful thinkers always ask: “What do I achieve by competing?” Well… NOTHING is a very likely answer 😁😉 I would ask them: “What are you willing to sacrifice?” What do you achieve by driving a brand new V8 bi-turbo sports car straight out of the dealership? You instantly lose ~20% of its value — even if you return it 5 minutes later. VAT is gone forever. Looks like a sacrifice to me 😁😉 Same here. You have to sacrifice comfort, food, social time… and some money too. My business always dips when I get close to competition because I also sacrifice focus to visualise every lift. Is this the price you are willing to pay? If not — are you willing to sacrifice some part of your business instead? The WORST idea I’ve ever seen fresh PTs have in their heads is: “I’ll compete in bodybuilding, then everyone will want to train with me.” Nonsense. You will actually scare away the average Joes — you’ll look like an Alien or Predator to them. Building a successful PT business requires 90% of your focus. Building a stage-ready physique requires 90% of your focus. 90% 90% > 100%. You cannot borrow focus from the bank to pay it back later. Build the business first. Give yourself 2 years to establish it properly. Then maybe… just maybe… you’ll change your mind about competing. 95% of my clients didn’t choose me because I’m a world champion or world record holder. #coaching #bodybuilding #competitionprep #mindset

#mensphysique #roadtostage #competitionprep #physiqueupdate #fitnessmotivation #bodybuildingindia #gymmotivation #physiqueathlete #fitnessjourney #stageprep - Road to Stage Begins 💪 | Men’s Physique Prep | 53 Days to Go Building stage-ready conditioning. Every workout counts. Every rep matters. The journey to the stage has officially started.

#mensphysique #roadtostage #competitionprep #physiqueupdate #fitnessmotivation #bodybuildingindia #gymmotivation #physiqueathlete #fitnessjourney #stageprep - Road to Stage Begins 💪 | Men’s Physique Prep | 53 Days to Go Building stage-ready conditioning. Every workout counts. Every rep matters. The journey to the stage has officially started.   Road to Stage Begins 💪 | Men’s Physique Prep  |  53 Days to Go    youtube.com/shorts/CO0WtaNig… via @YouTube