Your bodybuilding show is a month away, and you’ve finally got your groove. You’ve adjusted to the perils of low-calorie days. You found what cardio system works best for you, and you’ve had to change your batteries in your mp3 player much more frequently, with all the time you have spent in the gym. You sleep less, think less, and train more, but the goal is coming together. You’re four weeks out from your show and you’re ready. Peruse these tips for the final four weeks to help you peak on time.

Alternate ECA and Clenbuterol

For the last four weeks before your bodybuilding show, you should use ECA for 7 days, then Clenbuterol for 7 days. Then, repeat this cycle for the final 2 weeks. This will allow your body’s receptors to remain freshest, the metabolism boosted as much as possible, and the fat-burning processes still strong during the final days before a show. If either of these compounds is banned by your competition federation, then you will need to make adjustments, of course.

High rep leg work

As you move closer to the show, your body’s strength levels are going to become very low. This is particularly true if you are using low-carbohydrate dieting. If this is your situation, then you would be well advised to cut back all heavy leg work in the last weeks. This will prevent a J.P. Fux incident, where one of the top bodybuilders in the world destroyed his knee ligaments using heavy weight for squats in his final weeks before a show. Your body is depleted of fat, water, muscle, and energy at this point. To keep your legs full, however, you should use plenty of high volume leg work, with repetitions moving up to 25 to 35 repetitions on some sets. Lots of cardiovascular exercise is useful as well, just so long as you halt all cardio 7 days out from the show to help bring out cuts in the legs.

Find fish

Eight to twelve ounces of fish delivers a great deal of protein, healthy fats, and very low calories. It can also deliver a good amount of energy and yes, even excitement, to the bored bodybuilder who has been suffering while consuming bland chicken and turkey for the past eight to twelve weeks. Bodybuilders such as Kai Greene and Jay Cutler, both former Arnold Schwarzenegger Classic champions and among the six best bodybuilders in the world today, swear by fish in the final weeks before a show, consuming it 4 or more times per day. You don’t need to move to that extreme, but 1 to 3 times per day can be very useful for peaking with a new exciting and healthy productive bodybuilding food.

Use the clock

As you move closer to the show, you will need to squeeze more and more things into your day. Posing practice can take up to an hour per day, for weeks. Purchasing tanning oil and trunks, getting a haircut, and scheduling your work around the final weeks of show prep can be very tough. Create a spreadsheet containing all of your tasks and responsibilities, and map everything out on a project timeline, day by day, so that you don’t forget anything imperative.

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