How do bodybuilding contests work

Pre-contest coaching is one of the most important steps towards succeeding in physique competition. The right contest prep coach is someone, who has walked the path to the stage before, has true passion for bodybuilding, and experience with training people. Besides being the owner of [Hidden Gym], Greg McCoy has been a personal trainer and contest prep coach for over 12 years.

In this video, he is answering the most common frequently asked questions, and talking about the basics of bodybuilding competitions, which is something that every competitor, or enthusiast should know.

In physique sports, there are different divisions for males and females, depending on the level of muscularity and experience. Females have a bit more options to choose from. Keep in mind that you must pick a division that you will fit now and in the long term.

There might be a division that is suitable for you in the current moment but you might have long term success in a different one.

On the prejudging event the bulk of the judging is done. The judges line you up against other competitors and do comparisons, in which they compare you to the people in your class. Next, they do the call-outs, where they pick different competitors that they want to see next to each other. The prejudging event happens in the morning.

Based on who you are up against, you can guess how you are doing in the class. On the finals event, you do a posing routine if you are in a division that requires a posing routine. Live judging is often done on finals, meaning that judges can re-judge some of the things that happened in the prejudging event.

Furthermore, a personal trainer is also someone, who will motivate you to stay focused and disciplined, which is something every competitor needs at some point. Are you from Allen, Dallas, or Plano?

Do you want to compete in NPC Texas? Then come visit us at [Hidden Gym]! Or are you afraid? Your friends all say you have a great physique. But, has a panel of physique judges judged that body and compared it side-by-side together with other physiques? To win in bodybuilding competitions requires a certain level of physical and mental discipline.

Do you have what it takes? Ok, let's say you do, but do you know what to do to get there? Reality Check People.

Before you begin, be realistic. For instance take your own physique and take a look in the mirror. Some individuals have what might be deemed as perfect genetics and fast metabolisms.

Others carry more body fat than they would like. If you are going to get on stage or use someone's help to get on stage, they better be honest with you. A lot of people aren't. Maybe you would rather have someone tell you what you want to hear? When I help someone I want them to go up looking their best, I am honest and truthful because in this business too many people assume they are OK for the stage and everyone thinks they should have won. Personally, I'm not going to put anyone on stage that I'm helping unless they are looking their very best.

If you have more work to do then I'm going to tell you and so should your trainer or support crew. It took me years of practice and mistakes to get it right and even years to learn the politics of bodybuilding.

Yes, there is politics in bodybuilding. Did she say anything about how my physique should look? Not at all. And that's the reality check. You all need to understand before you step on stage. Furthermore, do not ever think you are going to turn pro at your first National show. That's if you make it that far. It has happened to some, but be realistic in your assessment. I always shot for top 5 or better, not to get "cut" from the lineup.

All of those are realistic and positive goals that will generate enthusiasm and the drive needed to keep the competition fires burning. It's a long haul to turn pro. So, you better have tuff skin to be a bodybuilder.

What's Your Plan? What will it take for you to be successful for the stage? That's easy. Get yourself a plan and getting ready for that show will be so much easier. Regardless of your level, a game plan is an absolute must. Some people can be ready in less time than a year and others take longer.

Back Lat Spread. The back lats spread is similar to the front lats spread. The only difference is that you round out your torso, so that it's forward, while pulling your elbows ahead of the midline of your torso. An effective way to start this pose is with your lats originally crunched together.

When you pull them apart to expose your entire lat spread, it is a more dramatic way of going into the pose. Abdominals And Thighs. Put your strong leg about one foot in front of the other. The toes of your back foot should angle outward, while your front foot's toes point forward. With your front leg tensed, flex your quads and calves to bring out your muscle definition. Different bends and angles will bring out various muscles better.

You can switch angles mid-way through the pose if you like. With an interlocking grip, place your hands behind your neck and angle your arms upward. Flex your biceps and chest, while strongly tensing your abdominal region. This will make you look quite impressive. Keep flexing it all thoroughly and be sure to stand as straight as possible. The Free Posing Round.

In a close contest the free posing routine can be the difference between winning and losing. With a good posing routine you can win the audiences approval and they will start screaming your name or number, and in a close contest the judges often vote based on the audiences response. The first step to creating a great posing routine is picking the music.

You must choose music that suits your physique. Some of the larger heavyweights like to use powerful classical music, but most likely that wouldn't suit a lightweight or middleweight. Some people like to use upbeat dance type music. This is good for posing to and it can really get the audience involved. Another type of music that is often used is heavy metal.

You need a powerful physique to match with the powerful music. If you have trouble picking what type of music to use in your routine, you should listen to a wide variety of music and picture yourself posing to the various songs on the radio. Eventually a song will catch your attention and then you can build your routine around it.

At the amateur level posing routines are usually 90 seconds in length. Get your music copied onto a CD by itself with no other music on the CD. Write your name and competitor number on the CD with a permanent marker. You'll usually pass your music into the contest officials at the weigh in. Also make a note on your CD to let the music man know if you would like to have your music start before you step on stage or when you are center stage.

Make a back up copy of your music and keep it with you backstage. If anything happens to your original CD, you'll always have a backup. Which Poses? You should watch as many bodybuilding shows as possible. Record contests that come on T.

This will help you to visualize your own routine. If you can, try and get help from an experienced competitor. Be creative and design a routine to highlight your strengths and hide your weaknesses. The purpose of a posing routine is to show your physiques strong points, hide your weak points, and entertain the audience and judges. Emphasize your strong points early in your routine to get a good first impression. Organize your poses so that you can move smoothly from one pose to the next.

Generally you start with a few front poses, move to a couple side poses, and then move to a couple back poses, etc. Practice your routine over and over until you can do it in your sleep. Start practicing your routine at least 6 weeks before the contest.

Make sure to pace yourself. Often you see novice bodybuilders rush their routines and get ahead of their music. Take your time when onstage.

Hit a pose, hold it for a couple of seconds, and then smoothly move into another pose. It is a good idea to bring a headset and an extra CD of your music with you to the bodybuilding contest. Find a place backstage by yourself where you can rehearse your routine so it is fresh in your mind before you have to go out an perform in front of the judges and audience.

Always appear confident onstage. Smile as much as possible and make eye contact with the judges and audience. Keep your head up, maintain perfect posture at all times, including walking on and off the stage. Keep your muscles tensed at all times while onstage. There will be plenty of time to relax after the show, during the contest give it your best.

The Posedown. Unlike the first 3 rounds where your poses are arranged and your routine is rehearsed. The posedown is made up on the spot. The posedown usually involves of the top competitors.

You will all line up onstage and then the judges will tell you to pose down and hit your best poses. It is difficult to prepare for a posedown but there are some strategies to help give you the edge. For example, if your opponent has strong arms and your arms a weak do not compare arm poses together. When you opponent hits an arm pose you should do another pose such as abs and thighs, etc. The idea is to offset their strong points with your strong points.

However, if your opponent does a side chest pose and you have a strong side chest pose stand there and accept the challenge. Similar to the free posing routine you want to emphasize your strong points and hide your weak points. Pre Contest Diet. This is unhealthy if such a low bodyfat percentage is maintained overtime. You should strive to "peak" for the contest and then gain a little body fat afterwards to be strong and healthy. The goal is usually to gain as much muscle mass as possible during the off-season and then shed the excess bodyfat while maintaining muscle mass during the pre contest.

Most bodybuilders today try to keep within lbs. A lightweight should not have to lose more then 15 lbs. And a heavyweight should not have to lose more then 25 lbs. If you fall within the above ranges then you should start your pre contest diet 12 weeks before the contest.

This allows you enough time to lose 1 - 2 lbs. If you have more body fat to lose, then you'll have to start your diet earlier to give yourself enough time to get in contest shape. Around 8 weeks out from the contest you should shave off your body hair. This will allow you to accurately evaluate your physique and exactly what kind of condition you are in.

It is hard to see how lean and muscular you are if you're covered in body hair. For guys who have never shaved before it is a good idea to use hair cutting clippers to get rid of the majority of the body hair first. Then use a razor to get rid of the stubble afterwards.