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Getting stage lean well before show day is such a game changer. When your athlete can *increase* food leading up to the comp, the well-fed physique fills out and creates a better look overall.

Off-season bodybuilders should spend most of their time in a body comp “sweet spot” that allows them to be SUSTAINABLY at their best both mentally and physically. It’s not always their favorite look, but it will get them the best gains.

Bodybuilders must consider what exercises best suit their body’s lever lengths, AND how to modify their exercise selection to address weak points in their physique.

Ideally, you should be game planning your gaining, cutting, and maintaining cycles AT LEAST a year before you get on stage.

After your first bodybuilding show, you look better than ever and assume you've got this whole contest prep thing figured out.⁠ But that's the just the beginning. ⁠ There's SO MUCH more potential to improve.⁠ Your 3rd or 5th season will blow you away. Stay in it.

The most efficient route to getting stronger in a specific movement is to train that specific movement. Partials and variations have a place, but only in service of being able to better-train the priority movement.

Traditional, old-school bodybuilding diets that focus on “clean” vs. “dirty” foods lack the fundamentals for long term health. They're often so restrictive in their food choices, they result in micronutrient deficiencies which can unintentionally interfere with your progress.

Experienced lifters know when to pick their spots. There’s nothing wrong with backing off a set, decreasing the load, or calling any other audibles mid-workout.

Why diet breaks / refeeds / mini-cuts?? Just like having high-volume, high-intensity, and recovery blocks in your training program, you can arrange your diet to have higher-calorie periods and lower-calorie periods to achieve your goals more effectively as well.

Even if your goal is purely hypertrophy, you want to become an expert in the movements that you use to drive muscle growth. Don’t change exercises so frequently that you’re never able to become skilled at your movements of choice.

If you’re not actively in a fat loss phase, there’s really no physiological benefit to cycling your macros or calories. That said, it could be implemented to improve your consistency if that’s an issue.

The biggest lie in competitive bodybuilding is that you only need planning and coaching during contest prep. The most successful contest preps were at least a year in the making.

3 to 6 meals per day is totally acceptable for most people in most situations. It’s only when you start touching the low end (2 meals or less) or the high ends (7 meals or more) that *most* people have issues with adherence.

The concept of a diet break is essentially just getting your oil changed before your car breaks down. Instead of dieting til you lose your mind & binge, you plan some strategic high days to avoid the potential negative side effects that come with a prolonged caloric deficit.

More training volume requires more recovery time. Increasing intensity requires more recovery time. Adding sets or reps requires more recovery time. Adding a training day requires more recovery time. You can’t maximize everything and expect to get better.

General crash diets and weight loss ARE NOT the same as bodybuilding. Sure, contest prep *looks* like a quick transformation. But the muscle underneath took years of consistent work.

Strength training and hypertrophy training overlap in a lot of ways. But if you want to maximize either one of them, you have to specialize.

Some people have no problem following a diet Mon-Fri, but have a hard time not going over their calorie targets on the weekends. If this is you, just drop your calories on weekdays a little bit and increase your targets on the weekends to match your normal habits.

Unless you have some sort of nutrition deficiency or extreme dietary restrictions… SUPPLEMENTS ARE NOT NECESSARY FOR ATHLETIC SUCCESS

STRENGTH is a product of skill acquisition, neurological adaptation, & hypertrophy. You need to practice the movements you want to get stronger in. HYPERTROPHY, however, is primarily related to total work performed and is less specific to the intensity or specific movement used.