January 8, 2025, 4:19 pm | Read time: 5 minutes
Take two! What do I mean by that? I want to make my comeback on the second attempt. After seven years of abstinence, I have now made the firm decision to return to the competition stage. My goal? To become the German Natural Bodybuilding Champion!
I had initially planned to do this in the fall of 2023, but as is often the case with life, things don’t always go as expected. Unexpected events often occur, and a delay does not mean a cancellation! But enough of these adages… In the following article, you will find out why my first attempt didn’t work out, how I currently train, what sport and health in general mean to me, what motivates me, and what might motivate you to start natural bodybuilding. And you’ll find out who I actually am.
Overview
May I Introduce Daniel Schwarzenberger
As a doctor of sports economics and substitute professor, I teach, research, and apply business management principles to the sports industry, among other things. It might sound dry, but it’s not necessarily a bad thing. Quite the opposite! In bodybuilding competitions, achieving maximum dryness can be a potential game-changer.
My major goal as a ‘Men’s Physique’ athlete is to be ‘shredded to the bone’ with maximum muscle mass, all achieved naturally. Unlike the open class or ‘Classic Physique,’ the focus here is on achieving the ‘perfect look,’ which embodies a commitment to a healthy lifestyle and an aesthetic physique. More specifically, I compete in the ‘Men’s Physique Master over 40’ category.
My Plea for Bodybuilding Over 40
Health can’t be bought – but there will be consequences if we fail to take proper care of ourselves. Natural bodybuilding can be the answer to this dilemma—a recipe with the right ingredients.
Even if the sport still struggles with prejudices, the idea of fitness and health is firmly anchored in it. There is an urgent need for more education on this topic!
Properly applied training stimuli through physical strength training can stabilize the joints and fortify the cardiovascular system. Simultaneously, an increased muscle mass lowers body fat percentage, thereby diminishing the risk of early heart attack, among other health benefits.
Sporting Challenges Can Be Inspiring
As I began my preparations for the World Championships in Bucharest in the spring of 2022, after a hiatus of over four years from competition, I was swiftly reinvigorated by that familiar surge of excitement. You might be familiar with this feeling, right? It’s always there when it comes to personal goals. Back then, I had to cancel the World Championships for personal reasons, but the feeling stayed with me. And now the journey continues.
Of course, preparing for a competition also requires planning and a systematic approach, but above all, dedication and discipline. I will go into this in more detail in my future articles.
However, one thing is clear: bodybuilding can still be pursued past the age of 40, and it can be done healthily.
Are You Curious?
I invite you to join me, along with FITBOOK, on my personal quest for the German Championships 2025! Until the competition in May, I’ll be providing insights into the world of natural bodybuilding, sharing my daily training rituals, and giving plenty of tips for aspiring champions. Whether you’re a beginner or an advanced athlete, where there’s a will, there’s usually a way. No matter what age. It is just as possible to become a natural bodybuilder at the age of 20 as it is at 40 or 60. Embarking on this adventure at a more mature age, in my view, is a commendable pursuit.
What Should Beginners Generally Bear in Mind?
In bodybuilding, as in any other sport, a number of variables play a role. In general, these include your previous experience with muscle-building training, your nutrient utilization, and your constitutional type, i.e., your genetic predisposition.
I myself am naturally rather slim and (still) have a relatively fast metabolism, which, on the one hand, allows me to eat more than some of my colleagues but, on the other hand, restricts me somewhat in building up a lot of muscle mass.
Ultimately, success hinges on the right training regimen, appropriate nutrition, and a positive personal mindset. This also includes recovering “properly”. After all, there is no such thing as overtraining, only under-regeneration. Indeed, if you engage in weightlifting, posing is also an essential skill to master. In the realm of competitive bodybuilding, it’s an absolute necessity. It is indeed an art form that demands consistent practice and routine.
How I’m Training at the Moment
Through the end of January, I’ll continue with my proven four-part split routine, where I allocate specific training units to major muscle groups like the chest, back, shoulders, and legs. Arm exercises are incorporated into this routine. I also do abdominal exercises as an option.
My training intensity is high to a maximum of five to ten repetitions in four to five training sets with around three to four exercises per muscle group. My warm-up lasts around 20 minutes at a moderate intensity on the treadmill, cycle ergometer, or outdoors if possible. Currently, I am not focusing on specific endurance training sessions.
FITBOOK Author “14 weeks Until the Bodybuilding Championship – This Is how I Train Now”
FITBOOK interview Ex-professional bodybuilder Rebecca Barthel: “Bodybuilding was too much for my health”
In the FITBOOK interview Ex-bodybuilder Rebecca Barthel: “Today, I no longer train intensely”
Outlook
In the next article, you will find out more about natural bodybuilding and what exactly is meant by the “Men’s Physique Athlete” bodybuilding class. To clarify in advance, compared to the open class, the preparation does not involve building quite as much muscle mass. The primary criteria include ‘quality shape density and aesthetics,’ encompassing muscle maturity, comprehensive body structure, and overall aesthetics, such as proportions, symmetry, and posture.