Bodybuilding Contest Preparation - How To Pose, Lesson 10: Muscularity Round.

Posing correctly to present your physique or that of a client is an important element in winning a bodybuilding contest. The following is a muscularity posing lesson and a sneak preview of more to come. Check it out!

Bodybuilding Contest Preparation:
How To Pose Correctly

Posing correctly to present your physique or that of a client in the best light possible is an important element in winning a bodybuilding contest. The following posing lesson is a sneak preview taken from the IAPC (International Academy of Physique Conditioning) Bodybuilding Contest Preparation Course.
It is the world's first bodybuilding contest preparation certification course, and teaches both bodybuilders and personal trainers everything they need to know on how to win a natural bodybuilding show.
Several hundred students from around the world have successfully completed the course since it was released just over 2 years ago. Bodybuilders and personal trainers now have the opportunity to become qualified in bodybuilding contest prep, which can save competitors and trainers years of unnecessary "hit or miss" type regimens and protocols.
Everything from mindset, nutrition, diet and training... through to supplementation and posing - it's all detailed and laid out comprehensively, yet explicitly in a 345 page, 21 lesson printed manual. It was created by Richard Hargreaves, Mr. Australia and Wayne McDonald, BASc and President INBA (International Natural Bodybuilding Association).

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Posing Correctly To Present Your Physique Is An
Important Element In Winning A Bodybuilding Contest.

The Bodybuilding Contest Prep Course is for all types of physique competitors; male and female bodybuilders, Ms. Figure competitors, sports models and bikini style competitors.
It is done via home study, so it can be completed anywhere in the world... and comes complete with official IAPC certification at the end.

Posing Principles - Lesson 10:
Posing For The Muscularity Round Of Judging

1. Introduction
2. Front Double Bicep Pose
3. Front Lat Spread Pose
4. Side Chest Pose
5. Side Tricep Pose
6. Rear Double Bicep Pose
7. Rear Lat Spread Pose
8. Abdominal & Thigh Pose

Introduction:

Unlike the symmetry round, bodybuilders have more latitude to present their physique during the muscularity round. Studying magazines, videos and attending bodybuilding contests will give you an idea of the various and slight adjustments competitors make to their leg, torso and arm placement in each compulsory pose - to either hide a fault or accentuate an asset. A warning here, do not make your adjustment so grand that it is difficult for the judges to compare your physique with the other competitors. Such unique poses can be kept for your individual posing routine.
Initially practice the compulsory poses in front of a mirror until you can do them correctly. You should also notice the "feel" of each pose - biomechanically "feel" your arm and leg positions. When you are competing on stage, you must rely totally on the feel of the pose. Therefore, once you have your poses refined, practice often without a mirror.

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You Must Rely On The Feel Of The Pose.

Ask others to critique you, ask them what they like and do not like about each of your poses and correct that which "doesn't seem right". Everyone has an eye for detail, art or beauty, so you do not necessarily need anyone experienced in bodybuilding to tell you if a pose either looks good or has faults. Of course, having experienced people help is great. But, it is not a blocking stone. Have confidence in what you see and your own opinion. I have heard in the crowd a novice competitor's grandmother (at her first bodybuilding contest) verbalizing who she likes and why - and pick the placings right!
Video tape yourself performing your poses. We are our best (and worst) critics, so you will find no better way to correct what you are doing if you watch yourself.

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A key to successful preparation with your posing is to be aware of these two small but vital points:

1. There will normally be seven judges assessing the contest and they will be sitting across a space of approximately seven meters (about 20 feet). Therefore you must rotate every pose so the judges sitting on each end of the judging table can see each pose at its best. Do not hit static poses during the compulsory rounds. Rotate all your compulsory poses - start doing this during your practice time in front of the mirror and video camera.


2. Most stage heights are one meter (three feet), so when a judge is seated, their eye-level will be at your toes. Direct your poses downward, lean forward in the front-on poses and when you perform the rear double bicep and rear lat spread, arch your lower back and lean backward to angle your body better for the judges seeing you from ground level.

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Rotate All your Compulsory Poses.

For organizations around the world there is probably a consensus on seven compulsory poses judged in bodybuilding divisions:

1. Front Double Biceps
2. Front Lateral Spread
3. Side Chest
4. Side Triceps
5. Rear Double Biceps
6. Rear Lateral Spread
7. Abdominal & Thigh
Additionally, the organization may ask for further poses, such as:


1. Most Muscular (Crab Pose)
2. Best Pose (Favorite Pose)

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Most Muscular Pose.

You certainly need to check with the competition organization to get their list of poses for your category. Females typically have less poses because some mandatory poses, like the front lat spread, do not show enough muscularity on (most) female competitors for it to receive the classification of a 'compulsory' pose. To break a tie on a particular judge's score sheet, the judge may specifically request a competitor(s) to show any compulsory pose, at any angle or side. So practice the side chest and side tricep pose on both sides of the body.
More so, a judge can ask for a comparison and select a particular muscle group, like "Gimme your best calf pose." Some requests can take you by surprise (e.g. "Show me a forearm shot - with your arms over your head). Never show your disapproval or confusion - stay professional and quickly make a contraction that will make the muscle respond!