First Figure Competition Prep — What to Expect from 16 Weeks Out to Stage Day.

Mobility work, light band sessions, sauna, and lots of water

Hamstring locked up during RDLs once. Learned real quick to stay on top of sodium and fluids

Cramped hard during squats a few times Electrolytes before training fixed it

Been there. Leg day dehydration hits harder than any PR attempt

Make sure to hydrate, stretch, and stay on top of minerals

Adding electrolytes and staying consistent with hydration, gives zero issues

Sodium’s key for performance muscle contractions, and blood volume. Cutting it just hurts you

Sodium’s not the problem processed food and zero water are

The difference in pump and endurance once dial in sodium is night and day

Sodium’s the foundation without it, hydration doesn’t even work properly

Balance your sodium, potassium, and water

Warm-up’s not optional if you plan to lift for decades, not months. Cold joints = snapped dreams.

Funny how 10 minutes of prep can save you 10 weeks of recovery. I learned that after a shoulder tweak.

Warm-ups aren’t about cardio they’re about activation. Get the blood in the muscle you’re about to destroy.

Cool-down’s underrated too. Helps flush out lactic acid and keeps you from walking like a robot the next day.