Competition Bodybuilding Prep
21 Fitness, Vasant Kunj
I help serious bodybuilding competitors with contest-specific training, custom nutrition, posing practice, and direct coaching based on my own stage experience.
Pricing Guide
Remote Contest Prep & Strategy
Strategic Planning & Nutrition
- Customized Macro-Cycle Diet: Weekly adjustments involving carb cycling, re-feed days, and food selection to manipulate water retention.
- Supplementation Protocol: Detailed guidance on sports supplements and recovery aids essential for prep.
- Peak Week Strategy: Final 7-day protocol involving water depletion, sodium manipulation, and carb-loading.
Training & Analysis
- Hypertrophy-Specific Programming: Workout charts focusing on symmetry and lagging body parts.
- Weekly Progress Check-ins: Review of physique update photos (front, back, side poses) to track fat loss.
- Video Form Analysis: Remote review of training videos to correct lifting posture on heavy compound movements.
Support
- Posing Critique: Feedback on mandatory poses submitted via video to improve stage presentation.
- Query Resolution: Direct access for questions regarding diet or training adjustments.
In-Person Training & Coaching
Hands-on Training
- 1-on-1 Personal Training: 12 to 16 supervised sessions per month at 21 Fitness (Vasant Kunj or GK2).
- Heavy Compound Spotting: Expert spotting for max-effort lifts ensuring safety during low energy prep phases.
- Intensity Techniques: Coach-driven drop sets, forced reps, and supersets to maximize muscle separation.
Stage Presentation
- Physical Posing Classes: In-person manual adjustments of posture and muscle flexion for the "Mandatory 7" poses.
- Stage Presence Drills: Coaching on walking, transitions, and maintaining composure under physical stress.
Lifestyle Management
- Daily Monitoring: Frequent check-ins with immediate adjustments to cardio and diet based on daily physique.
- Full Strategy: Includes all nutrition and peak week protocols listed in the remote package.
About Competition Bodybuilding Prep
Main ek strength coach hoon jo khud bhi stage pe utar chuka hai. Loha jhoot nahi bolta - aur yahan na koi shortcut hai, na filmy motivation. Yeh prep sirf un logon ke liye hai jo sach mein bodybuilding competition jeetne ka junoon rakhte hain, not for casual gym-goers.
Kya Milega Mere Saath Prep Mein
- Sabse pehle, contest-specific training. Yeh koi random workout nahi, pura plan muscle gain aur symmetry pe focus karta hai. Heavy lifts, basics pe dhyan, har rep ka hisaab.
- Nutrition aur supplement plan personal banega. Peaking week ke liye alag se diet aur hydration setup, taki show din pe stage conditioning for bodybuilding best ho.
- Bodybuilding posing training bhi karata hoon - mandatory poses, stage routine, aur uss confidence pe kaam karte hain jo judge ko impress kare.
Mindset & Philosophy
Har din easy nahi hoga. Injuries, setbacks, sab aayenge. Par asli difference wahi banta hai jab gir ke bhi khade ho jaate ho. Mahakal ka aashirwad hai, par mehnat apni hai. Agar beech mein chhod diya toh baaki sab sahi bol rahe the.
Kaise Kaam Karte Hain
- Limited online coaching leta hoon, har client ko full attention milti hai. Check-ins regular rehte hain.
- Delhi waalon ke liye 1-on-1 personal training bhi hai, Vasant Kunj aur GK2 ke gyms mein.
Agar sach mein competition prep coaching India chahiye, toh bas lage raho. Baaki sab manage ho jayega.
Meet your Expert
Rajkumar Singh
11 connects in last 3 months
My Story
Main Rajkumar Singh hoon, strength coach aur bodybuilder. Delhi State Champion reh chuka hoon, par asli strength gym se nahi, life se aati hai. Slip disc injury hui thi, par Mahakal ki kripa se comeback kiya. Main kehta hoon, apni ladai khud se hai. Shiv mere saath hai, toh kisi ka kuch nahi bigad sakta. Bas, yahi meri asli strength hai. Zindagi mein squat ka weight uthana padta hai, wapas khade hona hi asli test hai.
My Work
Personal Training & Online Coaching - 1-on-1 sessions, online guidance, and ACE Certified coaching. Sab kuch personalized hota hai.
Customized Workout & Diet Plans - Har client ke liye alag plan banata hoon, supplement advice bhi milti hai. Supersets aur core strength pe focus.
Strength & Endurance Building - Weight badhate hain har exercise mein, intensity gradually build karte hain. Comeback mindset ke saath train karte hain.
Fun & Motivation - Mera sense of humour bhi hai. Glutes nahi squeeze kiye toh koi aur karega nahi! Training serious hai, par maza bhi aata hai.
