Rachel McLish was the first Miss Olympia in history and possessed a feminine yet muscular physique that most women would still be envious of today. In her ebook, Guide to Contest Preparation, she helps the bodybuilder understand the process it takes to prepare for competition. As she states, attempting to put muscle mass should be the focus in the off-season, whilst the purpose of contest preparation is to strip enough fat off to display that muscle on stage.
In this ebooklet, Rachel describes the different off-season diets and training programs she uses, as well as the contest preparation diets and training programs. A section of this ebooklet is spent on describing off-season training principles which are important for the development of muscle mass, and within, Rachel describes the basic exercises, as well as different principles and techniques like cheating, pyramids, forced reps, burns. For contest preparation, her preferred principles are also described like pre-exhaustion, peak contraction, continuous tension, split routines and the use of aerobics.
Finally, other important contest prep topics including grooming, posing suit, posing and charisma are discussed. 35 pages