Proven strategies from first show to pro card
Justin Harris has coached athletes from their first local show to IFBB Pro status. That entire playbook is available to you through TroponinIQ.
Building muscle strategically with controlled surplus. Maximize growth while minimizing unnecessary fat gain. The foundation for everything else.
The bridge between building and competing. Reset macros, adjust training volume, and prepare your body mentally for the deficit ahead.
The longest, most aggressive phase. Build a rhythm with your macro adjustments while preserving muscle and maintaining training intensity.
Water timing, sodium manipulation, carb loading strategy. Every detail matters. Step on stage looking your absolute best.
Contest prep isn't one thing. It's a series of distinct phases, each with different priorities. The AI guides you through off-season building, pre-prep transitions, early deficit phases, deep prep, peak week, and post-show recovery — each with phase-appropriate coaching that evolves as you progress.
Contest prep is won or lost in the details. Sodium timing. Carb type selection for loading. Training volume adjustments as calories drop. The AI handles the granular decisions that separate top placements from the middle of the pack, based on decades of real coaching experience.
Never competed before? The AI walks you through everything — show selection, federation requirements, tanning, posing practice scheduling, and what to expect on show day. No question is too basic. You'll step on stage prepared and confident.
Get personalized prep guidance from decades of stage-winning experience.
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