How do you train for a bikini bodybuilding competition?
If you are a fan of reality shows, you must have seen fitness influencers like Teresa Giudice and Tantra Judge, women who have competed in bikini competitions. That admiration inspired you to join the fitness world yourself. But let's be honest, behind all the shiny stage bling, there are many things you need to figure out.
Bodybuilding bikini competitions are more than standing on stage with big smiles and spray tans. It can take months or even years of hard training, affecting your mental and physical health so, whether you are just curious or planning to compete, here are a lot of things you need to know about training for bikini competitions.
The basics of bikini training
1. Create a customized plan for training your body
One of the most important things about starting your competition training is understanding that everyone has a different body. A one-size-fits-all body plan will not give the right results. Every person has their strengths and weaknesses; some people might need to work more on their glutes or hamstring, and others may need more work on their shoulders. All these areas require different exercises.
2. Training with the right intensity
While picking the right training plan is important, how hard you train is just as important. To get the best results, you need to train till failure. If you need to grow your glutes, shoulders, or hamstring, you need to push those muscles harder to make a change.
As a first-time competitor, new methods and fancy moves can confuse you, but you don't need to follow them. Train hard with good form and all will be enough.
3. Don't overdo any exercise
It's important to know the difference between training too much. Overtraining can cause injuries that will set you back weeks or even months, make sure to hold onto water weight and slow down your progress journey. Your body needs time to recover after each training session, especially if you train your lower body. A trick to avoid overtraining is to have a balanced workout schedule or a workout split.
We have a simple workout split:
- Day 1: Legs
- Day 2: Shoulders & triceps
- Day 3: glutes, biceps & back
- Day 4: Rest
- Day 5: Lower body
- Day 6: Full upper body
- Day 7: Rest
Following this workout allows each part to be trained twice in a week, and gives you enough time to recover.
4. Waistline
New competitors believe lifting heavy weights will make their waist thicker. This is true in cases of accidentally bulking your lower body muscles, which can make your waist look wider. Consult your coach regarding this, the most common solution for this is to not do heavy-weight sets of deadlifts and squats. Also, no need to do tons of ab exercises, wait until you are lean enough. When you do start working on core exercises, keep the reps high and weight low.
5. Recover
Just as important as workout recovery is, taking rest days, proper nutrition, and getting at least 8 hours of sleep are also important. Without taking rest days, your muscles won't properly heal or get stronger. Drink plenty of water to stay hydrated throughout your training prep.
The competition comes with a price tag also… let us look at the main costs of bodybuilding bikini competitions -
- Competition suit: $300 to $800
- Coach: $150 to $250 (each month)
- Spray tan: $100
- Posing coach: $50 to $100 per hour
- Hair & makeup: $150 to $250
- Heels: $60-$70 a pair
Keep in mind, this is the overall figure. Your cost will go higher when you include your nutrition, supplements, and workout gear. This can seem like a lot but for many competitors, it is part of their personal goal and career. So, the investment is worth the cost.
In conclusion, bodybuilding bikini competitions are a serious commitment that requires months of dedicated training and discipline. If you are planning to compete, make sure you are prepared to put in the effort, time, and cost to succeed.
If you're new to the world of bikini bodybuilding and unsure where to start, check out our detailed guide on How to Start Bikini Bodybuilding. This blog covers everything from setting your goals to training, diet, and competition day prep, making it a great resource for first-time competitors.
At the Competition Suit Shop, we are committed to helping you look your best on stage, from custom-made bikini suits to advice, we are here to help.
