Comprehensive Step by Step Contest Preparation

gSlasher327 · 06-30-2005, 11:00 AM

Source: mda1125 of DiscussBodybuilding.com

I found this Prepare to Win by Layne Norton and it's a fantastic read. Anybody who's new to dieting and content prep NEEDS to read this over several times. The one thing I heard that most bodybuilders who are new fail at, is preparation.

Prepare to Win

**EME** · 07-03-2005, 06:53 PM

Layne is a good friend, and fellow natural competitior, and he definitely knows his stuff.

I agree that anyone considering competing should read this article!

- EME

hibiscus09 · 07-03-2005, 10:23 PM

Great article!

Thanks!

**bigDman** · 07-03-2005, 10:46 PM

in the posing part what does it mean by spiking the calf?
Also how do you go about flexing the hamstrings?

**EME** · 07-03-2005, 11:58 PM

Spiking the calf is where you raise one foot and "spike" it by putting your weight on the ball of your foot and lifting your heel off the floor, which allows you to flex your calf muscle. You do this on the following poses:

Side Chest
Side Tricep
Back Double Bicep
Back Lat Spread

You flex your hamstring by tightening the legs with calf spiked. One way to think about it is to try imagine pushing the part of the floor between your feet together when you are set in your pose.

Of course you can't actually push the floor together, but flexing your legs in this manner will cause the hamstrings to tighten up and display well.

- EME

**bigDman** · 07-04-2005, 12:07 AM

thanks alot EME
this really helps

TexFlex · 08-11-2005, 01:49 PM

By the way, Layne has a new website for natural bb. Alot of his articles are on there as well as some pics of 30 or so natural bodybuilder's.

www.physiquescience.com

AYung · 09-03-2005, 07:19 PM

Layne is a very smart guy. I'll be reading that article later on. Thanks!

06-30-2005, 11:00 AM	#1
gSlasher327 Pro Stature Join Date: Jun 2005 Location: USA Posts: 185 Recipes: 0 Rep Power: 5	Comprehensive Step by Step Contest Preparation *Source: mda1125 of DiscussBodybuilding.com* I found this Prepare to Win by Layne Norton and it's a fantastic read. Anybody who's new to dieting and content prep NEEDS to read this over several times. The one thing I heard that most bodybuilders who are new fail at, is preparation. Prepare to Win

07-03-2005, 06:53 PM	#2
EME Super Moderator Join Date: Mar 2005 Posts: 3,651 Recipes: 0 Rep Power: 55	Layne is a good friend, and fellow natural competitior, and he definitely knows his stuff. I agree that anyone considering competing should read this article! - EME __________________ PhysiqueFXonline - Online Nutrition and Training with Michael and Kendra Elias: www.PhysiqueFXonline.com www.MichaelandKendra.com My wife, and IFBB Fitness Pro Kendra Elias' personal site: www.KendraElias.com Proud member of Team ALR: www.ALRIndustries.com

07-03-2005, 10:46 PM	#4
bigDman is missing heavy pulls Join Date: Apr 2005 Location: Maryland Posts: 4,619 Recipes: 0 Rep Power: 186	in the posing part what does it mean by spiking the calf? Also how do you go about flexing the hamstrings? __________________ COME CHECK OUT MY JOURNAL

07-03-2005, 11:58 PM	#5
EME Super Moderator Join Date: Mar 2005 Posts: 3,651 Recipes: 0 Rep Power: 55	Spiking the calf is where you raise one foot and "spike" it by putting your weight on the ball of your foot and lifting your heel off the floor, which allows you to flex your calf muscle. You do this on the following poses: Side Chest Side Tricep Back Double Bicep Back Lat Spread You flex your hamstring by tightening the legs with calf spiked. One way to think about it is to try imagine pushing the part of the floor between your feet together when you are set in your pose. Of course you can't actually push the floor together, but flexing your legs in this manner will cause the hamstrings to tighten up and display well. - EME __________________ PhysiqueFXonline - Online Nutrition and Training with Michael and Kendra Elias: www.PhysiqueFXonline.com www.MichaelandKendra.com My wife, and IFBB Fitness Pro Kendra Elias' personal site: www.KendraElias.com Proud member of Team ALR: www.ALRIndustries.com

07-04-2005, 12:07 AM	#6
bigDman is missing heavy pulls Join Date: Apr 2005 Location: Maryland Posts: 4,619 Recipes: 0 Rep Power: 186	thanks alot EME this really helps __________________ COME CHECK OUT MY JOURNAL

07-03-2005, 10:23 PM	#3
hibiscus09 IMPC Contestant Join Date: May 2005 Location: South Carolina Posts: 988 Recipes: 0 Rep Power: 16	Great article! Thanks!

08-11-2005, 01:49 PM	#7
TexFlex New Member Join Date: Aug 2005 Location: Dallas, TX Posts: 10 Recipes: 0 Rep Power: 0	By the way, Layne has a new website for natural bb. Alot of his articles are on there as well as some pics of 30 or so natural bodybuilder's. www.physiquescience.com __________________ "The will to win means nothing without the will to prepare"

09-03-2005, 07:19 PM	#8
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,279 Recipes: 0 Rep Power: 41	Layne is a very smart guy. I'll be reading that article later on. Thanks! __________________ Clean Bulking Journal http://www.ironmass.com/showthread.php?t=9546 Max Lifts Bench: 155 x 6 Deadlift: 315 x 6 Squat: 245 x 6 1 Rep Max Lifts Bench: 180 - Tested Deadlift: 365 - Tested Squat: 285 - Estimated TOTAL: 831 @ 156lbs Eddie Guerrero (1967-2005, R.I.P.) You'll always be loved and remembered.

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