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As for duration 8 weeks is typically the norm with some more advanced bodybuilders of a competitive nature increasing to 12 weeks of use in some cases but 8 weeks is a good general rule of thumbto use. It should be noted that there is no absolute guideline, it’s just something to consider when using a weightlifter if that’s what they want to use as it will usually be higher than what others will have to use, and thus can affect technique.

4.3 What types of exercises are you using to prepare for these events?

Bodybuilding: 3 sets with 75% of 1RM, followed by 10 sets of 80-90% 1RM, again followed by 5 sets of 20-25% 1RM.

Powerlifting: Squats, pull ups, chins, overhead presses, power snatches

Powerlifting: Pull ups, back extensions, chins, snatch grip pull ups; all are good, all are OK; however, some bodybuilders may prefer to use overhead squats

Powerlifting: Shoulders, biceps, triceps

4.4 Can you use the same exercises/substitute equipment as those who are competing?

Yes, for the most part no, but for some exercises and routines it would make sense. For example, there are a number of popular weightlifting programs that are quite similar to bodybuilding. For certain exercises like squats, power snatches, leg presses and chest presses, for which the majority of the bodybuilding programs allow, it would make sense to use similar methods.

It should also be noted that some bodybuilders will have their own specialty routines or equipment. For example those who use machines to powertrain might also have a specific type of plate rack for bench press and a more restrictive style of pull up (or whatever kind)

4.5 Which equipment should you have with you on the Day of Action?

The biggest thing you’ll want to be aware of is that you will be competing with your own equipment, a number of people have gone into bodybuilding and powerlifting and ended up with horrible injury history by having to rely on someone else’s equipment, or in more serious cases simply getting ripped out of the contest. As such it’s important you have training equipment to protect you.

While a lot of the information and techniques have been discussed already in the other topics, for those who don’t know, a lifter uses whatever is available to their ability when in the gym. If the equipment isn’t available it’s not going to be effective or the equipment is used improperly.

If a heavy barbell is available, it’s usually going to be best to use one

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