You’ve probably heard it before: “Push harder.” “Do more.” “No pain, no gain.”
For years, these slogans have dominated bodybuilding culture, especially among old-school thinkers. However, what if I told you that building a stage-ready physique doesn’t require you to burn out or run yourself into the ground? There’s a better way. One that prioritizes science, strategy, and sustainability. One I’m currently using for my own contest prep, and one I use with my clients, and would use for future clients.
Why Old-School Methods Are Still Holding Athletes Back
Even with modern science and coaching tools available, outdated bodybuilding myths still echo through gyms and social media:
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You need to train 6–7 days a week with 25+ sets per session
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You must cut carbs drastically weeks out from a show
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You can’t build muscle or retain strength in a calorie deficit
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Your coach’s or influencer’s plan should be your plan too
These beliefs aren’t just outdated, they’re ineffective and potentially harmful. The truth? They don’t work for most athletes long-term.
Story Time: When “Push More” Goes Too Far
As stated earlier, I'm deep into my prep. I’m in a 20% caloric deficit, a calculated phase of my cut, and someone told me mid-set: “C’mon, push more, you’ve got more in you.”
I smiled, but they didn’t get it. In a deficit, you don’t train the same way you do during a bulk. I’m not in a calorie surplus. I’m sitting at 1,815 calories a day, down from 2,750 during my off-season. That means my strength and recovery aren't as high. But my training is still intense. It's just managed. Every rep is executed with purpose. That’s coaching from the inside out.
While he meant well, he wasn’t fully in the trenches like I was. He doesn’t track every meal, every gram, or assess fatigue levels to adjust training. Most people don’t, and that’s okay, but for bodybuilding athletes or those training like one, strategy must lead emotion.
Bad Coaching Red Flags (And What to Avoid)
Throughout my journey, I’ve heard coaches say things like: “You need to prep this long" “You need to eat this food if you want to look good.” That’s not coaching. That’s rigid thinking disguised as expertise. Real coaches listen. They adapt. They offer evidence-based, practical alternatives tailored to the individual because if a client can’t stick to the plan, the plan doesn’t work.
If a coach shames a client for needing variety or calls them “undisciplined” for not liking a food, that’s a red flag. A true coach can get results with the client, not in spite of them. One gym member recently told me: “I love your feedback. You’re one of the few coaches I’ve seen who keeps learning and stays open-minded.” That stuck with me because it’s exactly how I choose to coach.
This Is What Smart Prep Looks Like
This is me, mid-contest prep:
- 20% caloric deficit
- 8k-10k steps per day
- 40 minutes of cardio, 5x per week
- Daily posing practice
- Training 5x per week (low volume, high intensity, weak-point focused)
This isn’t about grinding blindly, it’s about strategy, structure, and sustainability. Every step, set, and decision is intentional. This is the exact approach I use for my clients, and future clients, as stated earlier.
The Real Strategy for a Stage-Ready Physique
Let’s clear up the noise. Building an elite-level physique, without burnout, looks like this:
✅ Low-volume, high-quality sessions (no junk sets)
✅ Managing fatigue while preserving strength
✅ Tracking performance, recovery, and food daily
✅ Adjusting based on real data, not just tradition
✅ Customizing plans to the athlete, not cloning someone else’s
That’s what I’m doing now. That’s how I coach others.
Final Thoughts
Building a stage-ready body takes more than motivation. It takes a system, but that system shouldn’t leave you drained, frustrated, or injured. There’s a better path, a smart path where results don’t come at the cost of your health or sanity.
If you’re ready to train with intention, understand the science behind your prep, and get results that last, I’d love to coach you!
📩 Apply for coaching here
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