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The moment to get on stage is finally here! All the hard work you’ve put into a bodybuilding program will finally pay off!  The sheer thrill you’ll receive of showing off the spoils of your hard work will give you a feeling of satisfaction like no other!  Here are some on stage tips to get the most out of your time in the limelight.  


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The following are some of the most common poses included in a bodybuilding competition routine, along with tips on how to properly perform them:

Standing Relaxed – Front

  • Keep your quads flexed and knees slightly bent.
  • Either flex your abs or puff out your chest while drawing your abs in.
  • Choose the latter method (puffed chest) unless your abs and shoulders are particularly worth showing off.

Standing Relaxed – Side

  • Flex your triceps muscles in the arm facing the judges, and make sure that your obliques are visible.
  • Flex the obliques slightly, but don’t overdo it.
  • Press your opposite arm against your chest to enhance the apparent size of your pectorals.
  • Press the leg closer to the judges against your back leg, enhancing the size of the hamstrings facing the judges.
  • Flex your calves, glutes and quads.

Standing Relaxed – Rear

  • Flare your lats as wide as you can and keep your rear delts flexed, which will enhance apparent muscle definition.
  • Lean back a little to display the definition of your lower back.
  • Avoid squeezing your shoulder blades together.
  • Keep the calves, glutes and hamstrings tight.

Front Double Biceps

  • Flex the quads and raise your upper arms slightly above shoulder level.
  • Move your arms slightly forward, as if you’re performing a bent arm machine fly. Doing so will give you a wider appearance and increase the visible striations in your pectoral muscles.
  • Keep the abs relatively relaxed.

Front Lat Spread

  • Flex the quads and place your fists above your hips.
  • Spread the lats.
  • Lean back very slightly.
  • Keep the abs relaxed.

Side Chest

  • Position the leg closer to the judges against the opposite leg, enhancing the apparent size of your forward leg.
  • Spike your toe into the ground, flexing the calf of your front leg.
  • Press the arm opposite the judges against your pectoral muscle, and flex this same pectoral muscle.
  • Using the hand of the same arm that’s pressing against your pectoral muscle, grab your opposite wrist and flex the biceps muscles.
  • Raise your chest while arching your lower back.
  • Squat slightly if you’re tall, or stand up as tall as you can if you’re short.

Side Triceps

  • This is very similar to the Side Chest pose, except that you’ll reach behind your back using the arm opposite the judges and grab the wrist of your other arm while flexing your triceps.
  • Flex the obliques hard.
  • Flex the abdominals to slightly lesser degree.

Rear Double Biceps

  • Spike one of your legs into the ground with your toes and flex your calf and hamstrings.
  • Avoid squeezing your shoulder blades together.
  • Lean back very slightly.
  • Raise your arms just above shoulder height and flex your biceps.

Rear Lat Spread

  • Perform this the same way as the Rear Double Bicep.
  • The only exception is that you’ll need to spread your lats as wide as you can while leaning back and arching your lower back.

Hands Over Head Abdominals

  • Place either leg forward and flex it.
  • Place your hands behind your head.
  • Flex your abdominals.

Display Obliques and Intercostels

  • Turn one of your sides toward the judges and flex the obliques on that side of your body.
  • Place the hand of your outward-facing side behind your head.
  • Press the bicep of your opposite arm against your pectoral to enhance its size.

Most Muscular

  • This pose has several variations, such as hands on hips, hands together and hands behind hips.
  • Experiment with different variations of this pose to determine what works best for you.
Contestants compete in the Amateur Men's Classic Bodybuilding competition at the FIBO 2011 in Essen April 16, 2011. The FIBO is the leading international sports trade show of wellness, fitness and health and takes place from April 14 to 17. REUTERS/Ina Fassbender (GERMANY - Tags: SPORT SOCIETY)

Contestants compete in the Amateur Men’s Classic Bodybuilding competition at the FIBO 2011 in Essen April 16, 2011. The FIBO is the leading international sports trade show of wellness, fitness and health and takes place from April 14 to 17. REUTERS/Ina Fassbender (GERMANY – Tags: SPORT SOCIETY)


**Assorted Tips for a Bodybuilding Competition Posing Routine**

When you’re on stage…

  • Keep smiling.
  • Move smoothly and gracefully.
  • Transition naturally between poses.
  • Have confidence in yourself (after all, you just put yourself through the extreme rigors of preparing for a bodybuilding competition, and if anyone deserves to be confident, it’s you).
  • Have a good time! If you look frustrated and unhappy, you’ll make the judges unhappy as well.

**Individual Posing Routines**

While the compulsory round requires you to hit specific poses in a set routine, the individual posing round, also known as the free posing round, is where your creativity comes into play. In this round, you’ll get to choose whatever poses you like and incorporate them into a routine that lasts approximately 90 seconds at the amateur level. This is also where you’ll have control over the music that’s played during your routine, so be sure to choose a piece of music that matches your physique and selected poses.

Since you can choose whatever poses you want in this round, your goal should be to select poses that emphasize your strengths and downplay your weaknesses. The overall routine should also be highly entertaining for the crowd and the judges, since a strong crowd response can tip the judges’ opinion in your favor if the competition is tight.

In general, it’s a good idea to start with your strongest poses, or the poses that show off the best aspects of your physique. From here, it’s a good idea to arrange your poses in a way that will make it easy to smoothly transition from one to the next.


GOODLUCK TO ALL PARTICIPANTS!

We know you’ll be awesome!

applause

Coach Janis and the Precision Fitness & Wellbeing Team

#pfitbc

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