Mandatory Bodybuilding Poses

[Tiamat]

What are the mandatory bodybuilding poses for a typical show?

[Mr.Freeze]

-Front bouble Bicep
-Front Lat Spread
-Side Chest
-Side Tricep
-Back bouble bicep
-Lat spread
-Abdominal & Thigh

:)

[bigtavi8]

not a mandatory but a good one to practice that can vary from person to person becuase they dont all suit everyone is the Most muscular. Some do the Hands on the hips, some do the crab most musc., and if your very dense you can do the hands in the center (branch warren, pen pakulski) style.

-also may sounds kind of stupid and basic but practice staying tight while doing quarter turns and even relaxed pose (which is slightly flexing everything but relaxed they call it.)

[ubcpower]

got a question on posing...on the back double bi and back lat spread...it seems some competitions require a certain leg to be back (often the right leg back)....is this universal or can u put back whichever leg you want?

[tiramisu]

your best one

[O-Train]

not a mandatory but a good one to practice that can vary from person to person becuase they dont all suit everyone is the Most muscular. Some do the Hands on the hips, some do the crab most musc., and if your very dense you can do the hands in the center (branch warren, pen pakulski) style.

-also may sounds kind of stupid and basic but practice staying tight while doing quarter turns and even relaxed pose (which is slightly flexing everything but relaxed they call it.)

Not stupid at all. You spend most of your time on stage semi relaxed. I think a lot of guys don't spend enough time practicing quarter turns.

[GerryT]

In U.S. shows, a most muscular pose is a mandatory for men. Women BB do not have a most musc, just the other seven.

Super important to practice quarter turns and all mandatories (even off season). Turns are not flexing poses, but should stay tight; i.e. arm down for side turn but display tricep.

For back poses, you can extend either leg. If both legs look solid from the back, I would use a different leg for each back pose. It sends a message of self confidence to the judges (I say this as a part time local judge). And every edge is important.

I have posing tutorial sheets available on line, and would glad to post links (only if Administrator approves), or can send them to anyone who wants to see them. Just send e mail or PM. No obligation or solicitation whatsoever.

[ubcpower]

thatd be awesome man...bump for that

[bigtavi8]

UBC i learned a trick to the back double. They say one leg back back double bicep. SO put your best leg back (mine was left leg) and then turn it to outside and sort of have your heal off the ground. This is the best way since it shows calves and truly displays your hamstring. leg back and heal up and out..makes a big differnce in the leg instead of simply leg straight back.

[GerryT]

Great advice, Tavi. That is actually how I coach competitors in that pose. Turning the raised heel out places more tension on the hamstrings and gives the illusion of a tighter waist and more quad sweep. Applies to back lat also. Any pose should be executed from the legs up.

Another technique, on back and front double bi, twist wrist so fists are as parallel to head as possible. tenses the froearms more and adds to the effect.

Hams are tough to train so show them to their best.