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Get On Point - Paperback Book

Get On Point. Your Just One Transformation Away…

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Contest Prep Success Guide

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CONTEST PREP SUCCESS GUIDE
CONTEST PREP SUCCESS GUIDE

Contest Prep Success Guide Book, Back Cover
Contest Prep Success Guide Book, Back Cover

 Click Here to Order NOW

  • CONTEST PREP
  • SUCCESS GUIDE
  • Northwest competitor preparation resource guidebook for
  • Bodybuilding, Figure, Fitness, Bikini, Physique, & Classic Physique
  • Competitions in the Northwest
  • DO YOU WANT TO COMPETE BUT DON’T KNOW WHERE TO START?Get the info and resources you need or the find out where to get it.
  • INCLUDES:
  • Resource directory listing links
  • Event schedules & links
  • Checklists
  • Tricks
  • Tips
  • and much more..

JEREMY WILLIAMS, Promoter, Judge, Coach, Competitor, Publisher. Williams Productions NW Fitness Magazine

Available in: Printed Paperback Book & Digital eBook

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Digital eBook – Contest Prep Success Guide – eBook digital download. 1.99

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Paperback Book – Contest Prep Success Guide – eBook digital download. $ 9.99

Click Here to Order NOW


Digital eBook – GET ON POINT – 8 WEEK TOTAL BODY TRANSFORMATION PROGRAM – 264-page Digital book (ebook version) – A balanced approach to transforming your body & maintaining new levels of HEALTH, FITNESS & ENERGY. By Jeremy Williams – $14.99

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Paperback book – GET ON POINT – 8 WEEK TOTAL BODY TRANSFORMATION PROGRAM – 264-page Paperback book – A balanced approach to transforming your body & maintaining new levels of HEALTH, FITNESS & ENERGY. By Jeremy Williams $29.99

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Contest Prep coaching – Monthly  Contest Prep Coach. In person and or remote coaching, via phone and email. Monthly Coaching. Assessment, goal evaluation, custom meal plan, custom resistance training plan, custom cardio plan, posing guidance, custom peaking guidance, weekly assessments, consultations & updates, available for daily questions via phone, text, email. Post contest nutrition/training plan.   199.99/month Click Here to REGISTER NOW

Discounts for prepayment on multiple month coaching packages as follows:

  • Contest Prep Coach. In person and or remote coaching, via phone and email. 2 months 389.00
  • Contest Prep Coach. In person and or remote coaching, via phone and email. 3 months 569.00
  • Contest Prep Coach. In person and or remote coaching, via phone and email. 6 months 1,099.00
  • Contest Prep Coach. In person and or remote coaching, via phone and email. 12 months 1,999.00

Consultation / Assessment / Evaluation / Initial custom program / Private posing coaching session 49.99 Click Here to REGISTER NOW

Contest Prep seminar (An overview of the elements of contest preparation) Includes posing class practice. outlining the various aspects of competing in a: Bodybuilding, Figure, Fitness, Bikini, Physique, Classic Physique competition. A deeper look into what it takes to do well at competition $49.99  Click Here to REGISTER NOW

This seminar will give you knowledge, insight and a new perspective on many elements relevant to physique type competition preparation. It is my intention that with this newly gained wisdom, you will have a broader-based understanding with more depth to better manage your bodies in a safe predictable manner.

  • DATE / Time / Location: Check registration page for the list of upcoming dates, time & locations.  Click here to view registration page.
  • What are all the elements of contest preparation?
  • What class should you do?
  • What resources are available to me?
  • What are the various contacts and experts in the NW that can assist me and the differences?
    • events / promoters
    • trainers
    • diet / nutrition
    • posing
    • judging
    • contest prep coaches
    • suits
    • contest tanning
    • photography
    • sponsorships
    • teams
    • hair
    • make/up
  • What are the various expenses involved with competing?
  • How much time do I need?
  • Exercise program design & monitor
  • Posing, elements of competing, hiding weakness, showcase strengths
  • Peaking for the show….final weeks, final week, final days, the day of competition, (diet, training program)
  • Optimal: 4-5 mo pre-contest, & 1-2 mo post contest diet coaching.  No less than 3 months unless we talk about it and approved. No discounts for less prep time, its actually more work on both of our parts.Learn skills and various tools to properly assess and make an unbiased self-evaluation of the changes you will need to make in your physique to be contest ready.
  • Manage your offseason diet and training with the purpose of optimizing organ functions, hormone balances and in turn muscular gains and fat loss.
  • Set yourself up for a successful pre-contest diet that empowers you with the knowledge and ability to effectively manage sticking points. Learn multiple interventions to break through these sticking points.
  •  What should you be doing 6 weeks out? 3, 2 & 1 week out, as well as the day of the show.
  • Learn what you should be doing those last days of contest prep in terms of diet, training, and hydration.
  • Following the contest, you should be able to properly assess many metabolic functions and have a systematic plan to restore any imbalances and deficiencies.
  • Design weight training & cardiovascular training programs to coincide with various phases of your diet.
  • Posing tips and guidance
  • Learn how to peak right every time without the use of diuretics and dramatic fluid shifts, drastic and unsafe, electrolyte imbalances.
  • Take the guesswork out of “Carb loading”

$49.99 Click Here to REGISTER NOW


Open posing class/practice: $25  DATE / Time / Location: Check registration page for the list of upcoming dates, time & locations.  Click here to view registration page.


Total Body Transformation Kit- Phase One – Protein and Detox/Cleanse Kit – Plus free bonus items: – Altered Image Supplements – (Kit includes: 2lbs Chocolate Protein Powder, 2 lbs Vanilla Protein Powder, Max Detox,Coolon Sweep, Chlorella, Thermo-Alert, Printed and digital copy of the book “Get On Point”, 12 issue digital subscription to NW Fitness Magazine, One single printed issue of NW Fitness Magazine. 150.00 

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Gourmet Blend Protein Powder – 2-pound bag. By Altered Image Supplements Promotes lean muscle & strength Supports recovery Mixes well & Tastes great Flavor options (chocolate or vanilla ) 39.99

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Thermo-Alert  By Altered Image Supplements Thermogenic fat burner for boosting energy levels, raising your metabolism 29.99 

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Stamina-Elite By Altered Image Supplements Train harder, longer, more focused, and recover faster. 29.99 

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NW Fit Club – Join Free -Subscribe to receive articles, tips, reminders, and videos, via email from Jeremy Williams: Health, fitness, nutrition, meal prep, cooking, training, motivation, and success principles. 0.00

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Three Sets to Success

Jeremy Williams- Bodybuilder

3 SETS TO SUCCESS        Jeremy Williams Exercise Program

 

Williams Program Basic Weight Training Guidelines

 

  1. Train each body part once a week with intensity (to failure).
  2. 3-6 sets per body part
  3. 1-3 sets per exercise
  4. 1-6 exercises per body part
  5. Train each set to failure
  6. Train with good form
  7. Do not do movements that hurt a pre-existing injury

 

Bodypart workout template example

 

Warm up set  20-40 reps

Exercise # 1

1-2 sets

12-20 reps

 

Exercise # 2

1-2 sets

8-12 reps

 

Exercise # 3

1-2 sets

3-8 reps

 

Mon Tue Wed Thu Fri Sat Sun
Quads

Calves

Chest

Abs

Back

(Upper & lower)

Hams

Calves

Shoulders

(Delts & Traps)

Biceps

Forearms

Triceps

abs

Mon (Quads & Calves)

 

Quads

 

Note – Warm up sets = light, controlled, good form, not to failure, and increase in weight from sets one through three.

 

Warm up set #1 – Squats – Rep range 15 – 20 – Squats Wide stance

Warm up set #2 – Squats – Rep range  8 – 15 – Squats Close stance

Warm up set #3 – Squats – Rep range  1 – 8 – Shoulder width stance

 

Stretch Legs

 

Working Set #1 – Rep range 1 – 8 – Squats –  Shoulder width stance

Working Set #2 – Rep range 1 – 8 – Squats –  Shoulder width stance

Working Set #3 – Rep range 8 -15 – Squats – Squats Close stance

Working Set #4 – Rep range 15 -20 – Squats -Squats Wide stance

 

Calves

Warm up set #1 – Standing calf raises

Warm up set #2 – Standing calf raises

Warm up set #3 -Standing calf raises

 

Working Set #1 – Rep range 1 – 8 – Standing calf raises –  Toes straight

Working Set #2 – Rep range 1 – 8 – Standing calf raises –  Toes straight

Working Set #3 – Rep range 8 -15 – Standing calf raises – Toes out

Working Set #4 – Rep range 15 -20 – Standing calf raises -Toes in

 

Tue (Chest & Abs)

Chest

 

Note – Warm up sets = light, controlled, good form, not to failure, and increase in weight from sets one through three.

 

Warm up set #1 – Bench Press – Rep range 15 – 20 – Close grip

Warm up set #2 – Bench Press – Rep range  8 – 15 – Wide grip

Warm up set #3 – Bench Press – Rep range  1 – 8 – Shoulder or mid  grip

 

Stretch chest, shoulders, and triceps

Wed (Back)

Bent over rows

 

Thu (Hamstrings & Calves)

Straight leg deadlifts

Standing calf raises

 

Fri (Shoulders (Delts & Traps)

Side lateral raises

Front lateral raises

Rear lateral raises

Shrugs

 

Sat (Biceps & Forearms)

Curls

Wrist curls

Reverse grip wrist curls

 

Sun (Triceps)

 

Overhead tricep extensions

 

Examples of weekly body part groupings

 

7 days/week program option

Day 1 Quads, Calves

Day 2 Chest

Day 3 Back

Day 4 Hams, Calves

Day 5 Shoulders

Day 6 Biceps

Day 7 triceps

 

6 days/week program option

1 Day off per week. You may adjust where your “Off day falls depending on your preference

Day 1 Legs (quads, hamstrings, calves)

Day 2 Chest

Day 3 Back

Day 4 Shoulders (deltoid, trapezius)

Day 5 Biceps

Day 6 Triceps

 

5 days/week program option

2 Days off per week. You may adjust where your “Off days fall depending on your preference

Day 1 Legs (quads, hamstrings, calves

Day 2 Chest

Day 3 Back

Day 4 Shoulders (deltoid, trapezius)

Day 5 Biceps, Triceps

 

4 days/week program option

3 Days off per week. You may adjust where your “Off days fall depending on your preference

Day 1 Legs (quads, hamstrings, calves

Day 2 Chest, Triceps

Day 3 Back, Biceps

Day 4 Shoulders  (deltoid, trapezius)

 

4 days/week program option

3 Days off per week. You may adjust where your “Off days fall depending on your preference

Day 1 Legs (quads, hamstrings, calves

Day 2 Chest, Shoulders (deltoid, trapezius)

Day 3 Back

Day 4 Biceps, Triceps

 

4 days/week program option

3 Days off per week. You may adjust where your “Off days fall depending on your preference

Day 1 Legs (quads, hamstrings, calves)

Day 2 Chest

Day 3 Back, Biceps

Day 4 Triceps, Shoulders (deltoid, trapezius)

 

3 days/week program option

4Days off per week. You may adjust where your “Off days fall depending on your preference

Day 1 Legs (quads, hamstrings, calves)

Day 2 Chest, Triceps, Shoulders (deltoid, trapezius)

Day 3 Back, Biceps