Okay, so that was a clickbait title…sorry, not sorry.

The reason we’re not actually sorry is because this is an important blog. Whether you are a seasoned competitor or you are new to the world of bodybuilding you have probably noticed that there is a lot of conflicting information out there. There are also a lot of people who have very strong beliefs and believe that their way is the only way. 

We are here to tell you this is NOT the case. Bodybuilding is an INDIVIDUAL sport & therefore requires an INDVIDUAL approach. What may work great for one person may not work at all for another. We all respond to things differently, both physically and mentally - Both of which are big factors that need to be considered when approaching a prep (& off-season too!).

Mindset 

Let’s start with a big controversial topic. You’ve heard of the 5am club, right? This is the notion that ALL billionaires, pro athletes, successful people etc. wake up at 5am. They get up before their alarm clock, grinding when us mere mortals are still wasting precious hours sleeping...blah, blah, blah.

Can you tell that we aren’t fans of this one? Don’t get us wrong, if waking up at 4/5am works for your schedule, allows you to do more with your day, fit things in before work etc. then please continue to do so. We aren’t bashing anyone that does this because it works for them.

However, for some getting up at 4/5am just isn’t an option. If you are sacrificing sleep just to fit into this ‘elite’ group as you think it is going to propel you forward, we can’t get behind this one. Sleep is such an important aspect of this sport in particular. Your body needs a good rest to recover, so if getting up at 8am and going to bed at 11pm (for example) is what works for your life, rather than going to bed at 9pm and getting up at 5am, then please don’t feel like you are any less of an athlete! 

It’s true, we do all have the same amount of hours in a day, but we also all have different commitments that we have to complete within those hours. Some people have kids, some look after their parents/grandparents, some people have two jobs, some people have a longer commute, some work nights etc. Make the most of the time that you DO have & make it work for your life rather than copying your favourite Pros’ routine when they have a completely different lifestyle to yours!

Training

There are so many variations of pretty much every exercise. Yes, there may be an optimal variation that mechanically will achieve the best results, however if you do it slightly differently and you find it works better for you…then you do you boo! We are all built differently and this affects how we are able to achieve mind to muscle connection, optimal contraction, ROM etc. So if one person is telling you the only real way to do a lat pull down is using a dual mag grip with your chest supported on a bench but you find that you get a better contraction doing a standard lat pull down with a straight bar? Then don’t overcomplicate it! If it works for you, it’s not hindering progress, isn’t going to cause an injury etc. then why change it to something that doesn’t feel right/comfortable?

Peak week

From our own personal experiences, every peak week has been slightly different. Varying amounts/types of food, water, cardio, steps, training etc. depending on how our physiques look & what we need to bring to suit the particular federation that we are competing with.

If one persons peak week varies each time, then there definitely ISN’T a ‘one size fits all’ approach that can be used across the board. So just because Sally from the gym is eating cookies & doing no cardio 5 days out it doesn’t mean that is the right protocol for you. Your coach should tweak your peak week plan daily depending on how your body is responding to each protocol for optimal results. 

Food

Meal plan vs Macro tracking…which one do you prefer? Neither is right or wrong but both can be utilised during off season AND prep. Although a lot of us follow meal plans as the norm, more people are choosing to follow a macro-based prep to curb cravings & allow more variety with less restriction.

It has been proven time & time again by so many athletes (amateur & pro) that it is entirely possible to achieve stage-condition without following a strict meal plan if you choose to do so. However, if you prefer the routine & ease of a meal plan, knowing what your next meal will be etc. then that is absolutely fine too! Ensure that you have the conversation with your coach and YOU choose the option that works best for you.

PEDS

We couldn’t end this blog without touching on this subject. Of course, there is a safer way to use PEDs, but there is no complete ‘safe’ way and if you are looking for more information regarding this we would highly recommend that you join ‘The Physique Collective’. This is a platform with hundreds of pre-recorded videos for BOTH enhanced and natural athletes on endless bodybuilding topics, plus there is a forum where you can ask any questions that you may have. Take advantage & start learning!

As a disclaimer we have to state that we do NOT endorse the use of PEDs, however we do encourage doing your own solid research if this is the route that you are looking to take. Please don’t just copy what you have seen on someone’s YouTube, IG etc. Their cycle is built for them, NOT YOU. And just because someone is taking PED’s, this does not mean that you should automatically! Get clued up so that you can make an informed decision regarding the risk to reward ratio of using PEDs as ultimately it is your health.

Obviosusly there are many other things we could talk about in this blog, but we have a word limit! If there are any other topics that you would like us to cover, please feel free to drop us a message on email Instagram @Kompakwomen or via email info@kompak.store.

And remember…YOU make these decisions. You make bodybuilding work for YOU & YOUR LIFESTYLE.