Bodybuilding Event Tips™

Tanner: Ring around the collar

2012-02-23T03:51:00.000-08:00

After your bodybuilding show you need to wash the clothes you've worn, or throw them away because of the tanner. The tanner will be on the inside, as well as the outside of your clothes.

In fact, it will be everywhere.

Wash your clothes separately

Wash your clothes separately, or with the bed sheets from the night before, if you plan to keep the clothes you wore to the bodybuilding show. I know this is common sense, but you may forget and add others to the wash.

Use your regular detergent to wash your clothes. When finished, take the clothes out of the washer and set them aside. Inside the washing machine you will see a huge "ring-around-the-collar" on the washer basket. There is asbsolutely no way you can miss it.

How to clean the washing machine basket

Clean the entire washer basket with laundry detergent, baking soda or another good cleaning product, and then wash your clothes one more time.

Again, clean the washer basket before doing any other loads of laundry, or you take the chance of getting tanner on your regular street clothes.

Do not wash your bikini or posing suit in the washer.

Your bikini or posing suit needs to be hand washed because the fabrics and crystals are delicate.

Related Material:

How to wash your posing suit

Attitude: Ignore the Prima Donna bullshit

2012-02-21T03:05:00.000-08:00

There are, and will always be, a few competitors who act like Prima Donnas and divas. Some of the girls [and guys] will be catty. Some of the attitudes will be reprehensible so ignore all that bullshit. It can ruin your day otherwise.

Bodybuilding is considered a “sport” so act like an athlete with good sportsmanship. Even if you think you’ve got the best physique, don’t make everyone else deal your ridiculous antics. No one likes an ass hole, and unfortunately, that's what you'll be remembered for.

Comfort clothes for bodybuilding

2012-02-19T13:41:00.000-08:00

Zip-up hoodie- Target

Wear a loose fitting shirt or a zip up jacket/hoodie on the day of your bodybuilding show, especially if you are doing your hair and makeup before arriving to the venue. Sweats, loose fitting pants and drawstring pants are also good choices for show day. These types of pants do not crease your tanner.

Target

Pump Up: Give yourself enough time

2012-02-13T03:30:00.000-08:00

Give yourself at least 30 minutes, or whatever you consider ample time to pump-up before the prejudging and the night show. I can do it in about 15 to 20 minutes, but I've seen some people pump-up from the moment they get to the venue until it's time go on stage.

Everyone likes to pump differently, but make sure to allot the right amount of time you need beforehand.

Related Material:

Bodybuilding Competition Day: Come Prepared to Pump Up

Bikinis: Choose fabric with movement

2012-02-11T04:51:00.000-08:00

Fabric Qualities

Qualities such as glitter and holograms give life and movement to fabric because it shows well under the light. Plain material still looks good on stage, but a fabric with glitter swirls or stripes offers depth and dimension to your posing suit.

Movement and personality

Suit by Vandella Costumes

For example, fabrics with dots or glitter will catch the stage light and give a lightly adorned suit extra life, movement and personality.

Stripes, dots, flames and more

The suit in the photo has great life and movement. It is adorned with a nice amount of crystals, but the material has a pattern of silver and blue glitter flames. Even without crystals the fabric shows well under the stage lights.

You may not like the flames, but there are stripes, swirls, dots, holograms and more to add movement to any bikini or posing suit.

Bodybuilding: How to Minimize Loose Skin for a Competition

2012-02-11T04:36:00.000-08:00

Areas with the loosest skin are the arms, tummy and legs. Each are seen from the stage, but the tummy has greater surface area, and is completely visible during the front compulsory pose. Loose skin is also seen during side mandatory turns because it hangs over your posing suit or trunks. Although you can manipulate bodybuilding poses to minimize loose skin that's not always enough to hide it. In some cases, the use of tanning beds and hemmorhoid cream can help tighten skin, while other athletes need a drastic approach like surgery.

Read more of Bodybuilding: How to Minimize Loose Skin for a Competition

How to glue loose skin into your bikini

2012-02-04T18:25:00.000-08:00

Loose skin is a concern if you've struggled with weight fluctuations, or loose skin from pregnancy. It is fixable without surgery if you're lean though. All you need is a little Bikini Bite.

Looseskin.net

Glue your suit to hide loose skin

You'll have to manipulate the posing for loose skin on the arms and legs. The abdominal area can be fixed without surgery if it's not too excessive by gluing your suit to specifically hide loose skin.

What the hell does that mean? Gluing a bikini takes a skilled hand and eye when dealing with loose skin.

How to glue loose skin into your bikini

Put the glue above your pubic area, and on the bottom part of your loose skin closest to the bikini. Then pull the bikini bottoms up to the glue making sure it is gently holding the loose skin under the posing suit bottom. It will smooth out the skin and make your abdominal area look firmer.

Do NOT glue the skin too taut. It will be obvious you are trying to hide loose skin.

Read related articles:

Bodybuilding: How to Minimize Loose Skin for a Competition
Bodybuilding 101: Loose skin and scars affect scores

Re-glue your posing suit carefully

2012-02-04T15:26:00.000-08:00

If you need to use the bathroom after you've glued your bikini or posing suit down remember to re-glue it in the exact same spot. Sometimes there is excess glue or a "wrinkle" in the tanner from the glue. Excess glue shows under the lights on stage, and is visible in photos.

Hotel Bedding: An unforeseen expense

2012-01-29T13:48:00.000-08:00

Traveling becomes a serious issue when combined with tanner. Specific tanners used for bodybuilding shows are extremely dark, and look great on stage, but can stain terribly. Hotel bedding can bring on unforeseen expenses if you stain and ruin the bed sheets or pillow cases. You will be charged for damaged bedding so the best thing to do is bring your own.

The Company Store

What to bring:

Dark sheet set
Pillow cases
Blanket
Pillows
Small portable fan

Why the fan

Bring a fan if you sweat a lot. It reduces "bleeding", and keeps your tanner smooth.

Are you traveling by car or plane

If you are traveling by car carry all the bedding you like, but if you are flying pack carefully. You will be charged an additional fee for over weight bags. Here's Delta's price guide. Your airline may have different guidelines, but this is a good reason of why you shouldn't break the weight limit.

Related reading material:
Bodybuilding Sunless Tanning: A Beginner's Guide
Comfort Items for a Bodybuilding Event

Comfort Items for a Bodybuilding Event

2012-01-23T15:28:00.000-08:00

The day of the bodybuilding event is the longest day of contest prep. Athletes are required to arrive between 8a.m. and 9.a.m. and normally do not leave the venue until 11p.m. or later.

It is exhausting, and in many cases the venue has no place for athletes to rest.Because you'll be spending a lot of time backstage, or in your car, bring items that help pass the time. Also, bring items that make you more comfortable.

Read full article Comfort Items for a Bodybuilding Event

Number badges, buttons and label placement

2012-01-23T03:30:00.000-08:00

The day before, or the morning of a bodybuilding show (at check-ins) you are given a number badge, button or label. It is the number used for prejudging and the night show. The judges will do call outs by these numbers so do not misplace your button, or leave it at home.

The button is on the left front

Your button is placed on the front, left side of your posing suit, and the additional button will be placed on the center, back of your posing suit unless you are told otherwise. Ask for help with the button if it has a pin. Some shows only give one number badge, and the single badge is placed in the front left side of the posing suit.

The button is in the center

Once the roster is posted at the bodybuilding event check to be certain that your badge number and your roster number are the same. Tell the expediter if there is a mix up with the numbers before the show begins.

Other related articles:
How to wash your posing suit

Bodybuilding Sunless Tanning: A Beginner's Guide

When should you hire a makeup artist?

2012-01-16T09:05:00.000-08:00

Makeup is complicated for bodybuildng events. Your body is extremely dark, and facial makeup is sometimes difficult to match. Makeup is also tricky because stage makeup is not what you would wear everyday. It must be bold to withstand the stage lights, but subtle so you don't look like a clown.

On many occasions bodybuilding athletes hire a makeup artist to reduce makeup faux pas that occur. Hiring a makeup artist is a good investment for athletes. Athletes purchase photos to keep track of growth, and to share with would be sponsors so it's important to look their best.

Self explanatory

How far in advance should you hire a makeup artist

If you plan to hire a makeup artist, do so early. Makeup artist Megan Melone suggests, "For Big shows I recommend 6 months out, smaller ones 3-4 months." Three, four or six months out seems like a long time, but that time will go by quickly.

For example, Melone stays very busy and begins booking her clients well in advance. "I have a big show in May, and I'm almost totally booked. I guess it depends on the makeup artist too--I book fast so it's not a good idea to wait. Sometimes I'm able to squeeze someone in last minute though."

Get your first choice makeup artist

Hiring a makeup artist at the last minute is possible, but you may be choosing someone without the same experience as your first choice makeup artist.

Megan Melone is a freelance makeup artist out of Chicago, IL. She has worked with amateur and professional fitness athletes. Visit her website Makeup by Megan Melone for further questions.

Spray sheen or glaze

2012-01-11T03:33:00.000-08:00

Use a spray on sheen, if you're not comfortable with another competitor rubbing you down at the bodybuilding show.

There are also glazes and oils to use. Be sure to rub them in well since they will leave you streaky other wise.

Stage walk: T-walk for fitness, figure and bikini

2012-01-05T07:12:00.000-08:00

Some bodybuilding organizations require a stage walk, also called a T-walk for fitness, figure and bikini competitors. Practice your T-walk as much as your posing.

NABBA photo: Enter stage left, exit stage left

The top two diagrams show the T-walk entering and exiting the stage from the same side. These diagrams are from the NABBA USA organization, but many of the bodybuilding organizations follow this.

NABBA photo: Enter stage right, exti stage right

The diagram below is from the OCB/NANBF/IFPA website. The entrance according to the site is from the rear of the stage. Ask the promoter about this first because several OCB/NANBF/IFPA shows use the above stage walks, also.

OCB/NANBF/IFPA diagram

This is International Fitness and Physique Associationa (IFPA) Pro Theresa Evans performing her T-walk at the 2010 Pro Bowl.

Bodybuilding divisions in different organizations

2012-01-02T06:48:00.000-08:00

IFBB Pro Bodybuilder Ronnie Coleman

Each bodybuilding organization has the same divisions, but with slightly different names and rules. It's confusing if you're not sure which division to compete in; especially if you don't have a fitness coach or guide.

The divisions you'll see on your registration form are categorized as bodybuilding, female bodybuilding, fitness, figure and bikini/fitness modeling. In 2011 there was also the addition of National Physique Committee (NPC) men's and women's physique division.

Below is a list of divisions along with different organizations. Some organizations do not have the all of the divisions. For example; NABBA does not have a fitness division.

This list is not comprehensive. There are many, many more organizations to compete in.

Men's Bodybuilding
Physique NABBA

Male Modeling
Male Physique Division (MPD), NPC
Sports Model ABA, INBA, PNBA
Fitness Model WBFF
Male Fitness Model OCB, NANBF, IFPA
Mens Best Body Swimsuit WNBF, INBF
Men's Athletic NABBA

Female Bodybuilding

Women's Physique

Ms.Physique side triceps

Ms. Physique ABA, INBA, PNBA
Women's Physique Division NPC
Ms. Figure NABBA
Ms. Fit Body WNBF, INBF

Fitness
Ms. Fitness ABA, INBA, PNBA
Diva Fitness Model WBFF
Ms. Fitness OCB, NANBF, IFPA
Fitness NPC

Figure
Ms. Figure ABA, INBA, PNBA
Women's Figure WBFF
Figure OCB, NANBF, IFPA
Figure WNBF, INBF
Figure NPC

Bikini/Fitness Modeling
Sports Model ABA, INBA, PNBA
Diva Bikini Model WBFF
Female Fitness Model OCB, NANBF, IFPA
Women's Best Body Swimsuit WNBF, INBF
Bikini NPC
Women's Bikini NABBA

Click the links below for rules and regulations of each division.

ABA, PNBA, INBA
NABBA
NPC
OCB, NANBF, IFPA
WBFF
WNBF, INBF

How to wash your posing suit

2011-12-30T18:54:00.000-08:00

Wash in cold, shallow water

One of the first things you'll want to do after a bodybuilding show, besides eat and take a shower, is wash your posing suit. Your suit may have cost a couple of hundred dollars, but some of the high-end suits are in the thousands. Regardless of the price it's important to properly care for the suit for future wear, rental or re-sale.

Plan to wash it soon after a show because it will be covered with tanner on the underside of the suit, and on the outside. The longer you wait to wash your suit the more chances of staining you have.

How to wash your suit

Lay your posing suit flat to dry

Fill the kitchen or bathroom sink with cold, shallow water, and put your posing suit in the sink. Use a mild soap or detergent like Ivory, Dreft or Woolite. Gently wash it. Do not rub the outside of the suit, especially if it is a hologram material. Rubbing, harsh scrubbing or harsh chemicals can damage the material and change the appearance of its color.

Wash, rinse and repeat until the water is clear.

Crystal Care

Suits can have a few crystals or can be covered in Swarovski crystals. Crystals are delicate so keep that in mind when washing your suit.

Dry your suit

Hang your suit to dry

Once your posing suit is washed do not wring it out. Instead, fold a towel in quarters, and place the wet suit flat over the towel. You can also hang your suit over a towel if you'd prefer.

I prefer to lay mine flat so there isn't excess water dripping on the floor. It also keeps the water weight from pulling on the material.

Must read related material:
Bodybuilding 101: How to save money on your posing suit

***These suits were made by Vandella Costumes and I have never had a problem with the dye lots, or the crystals falling off.

Don't forget to "like" the Bodybuilding Event Tips Facebook page.

Bodybuilding Sunless Tanning: A Beginner's Guide

2011-12-30T03:52:00.000-08:00

Bodybuilding Sunless Tanning: A Beginner's Guide

Tanning is an important part of bodybuilding. The reason why bodybuilding athletes are very dark is to accentuate the muscle under the bright stage lights. A competitor who is lighter skin toned, but very cut and muscular, will not look as shredded as a competitor who is dark.

Razor's Edge Salon

A competitor should be smooth, and look like a very, very dark version of themselves. Judges will take note of your skin presentation and if you're too light it will go against your score. That includes if you are blotchy or striped.

Read full article Bodybuilding Sunless Tanning: A Beginner's Guide which highlights tips:

Bottle and jar tanners to choose from
Order your tanning product early
Sunless spray tan services
Who is applying your tanner?
Exfoliate and shave everything
Tanning time frame

Related blog link: Tanning and Product Links

***The photo above is a good before and after spray tan photo, but it is still too light for a bodybuilding show.

Hot Tips for Bodybuilding Competition Shoes

2011-12-30T03:34:00.000-08:00

Clear shoes are the norm in bodybuilding shows. The only competitors who do not wear clear shoes are female bodybuilders and women's physique competitors. If you plan to participate in figure, bikini or fitness you'll need a good pair of clear shoes. What is considered good? What ever is within the bodybuilding organization's rules and regulations, and what you can comfortably walk in.

IFBB Pro Fitness Athlete Tracey Greenwood
Wikimedia Commons

Some organizations allow six inch stiletto heels, while others deduct from your score for more than five inch heels. There are are plain clear shoes and those adorned with silver leather, sequins or crystals, and are accepted in most organizations for figure, bikini and fitness. Ask the promoter before making a purchase if you are unsure of the regulations.

Read full article Hot Tips for Bodybuilding Competition Shoes which highlights tips on:

Heel height
Order the correct size
Mules or ankle strap shoes
Ankle strap tips for big ankles
Make your shoes more comfortable

Related links: Competition Shoe Links

Tanning products and links

2011-12-29T03:11:00.000-08:00

Dark is the way to go for a bodybuilding show. Dark, but not orange. Many competitors arrive on the day of a bodybuilding show looking as if they've eaten straight beta-carotene.

Dream Tan

One of the biggest, and important facts to remember about stage color is that it should be smooth, very dark, and even. There are bottle and cream tanning products available at specific supplement shops or online. Competition color brands include:

Each of these are comparable in price, and are usually $20 to $30 per item depending on the retailer. So far, Bodybuilding.com and Amazon have the best rates.

Pro Tan Overnight Competition Color

I have used Protan Overnight Competition Color, Dream Tan Instant Skin Color in gold and red cream and Jan Tana Show Tan. I did not like Jan Tana. It made me look like a walking carrot.

Must read related Material:
Bodybuilding Sunless Tanning: A Beginner's Guide

Judge's feedback: Act as a professional athlete

2011-12-24T16:43:00.000-08:00

Bodybuilding judges are typically available for feedback after a bodybuilding event. Approach a judge just like you would a business acquaintance. There's no need to kiss ass, but be polite and ask questions that can help next season's competitions. The trophies have been handed out so it's not going to change anything by being rude.

Awards for the top five

Many of the judging panels are the same people for each show. They remember if you're rude, have no personality, cocky, a cry baby, and if you harassed them after a show. Instead, be remembered as a professional athlete; even if you are an amateur.

Tips for speaking with a judge

Introduce yourself
Tell the judge your number
Ask what their opinion was of you
Ask what type of changes to make
Finish with a nice handshake

Related Material: Bodybuilding judges are allies

Coming Clean from Banned Substances to Natural Bodybuilding

2011-12-22T11:02:00.000-08:00

There is a running joke among mainstreamers and some athletes that all bodybuilders are on anabolic-androgenic steroids (AAS), growth hormone (GH), or some other enhancement drug. The joke also stands that if a competitor claims to be natural; what exactly is natural? Is it an athlete that came off an AAS cycle long enough to claim to be natural? What if an athlete wants to compete in a natural bodybuilding show? For those who used enhancement drugs in the past, crossing over to the natural circuit is still a possibility, but only after some time. In some organizations, it's a long time.

Is the fuss about steroid use in pro sports much ado about nothing?
istockphoto

Read full article

Competition shoe links

2011-12-20T15:38:00.000-08:00

If you plan to do figure, bikini or fitness you'll need a good pair of clear shoes. What is considered good? Whatever is within the rules and regulations of the organization, and what you feel comfortable walking in. Some organizations allow six inch heels, while others deduct from your score for more than five.

There are clear shoes that are plain or have silver leather, sequins and crystals and are accepted in most organizations. Again, ask the promoter or read the regulations before making a purchase.

Tiffany 503

Many sites sell clear shoes and two popular brands are Ellie and Pleaser. Here are several shoe sites that sell both.

I have purchased shoes from Shoebuy, Snaz75 and Amazon. I prefer Pleaser's from Shoebuy because they offer coupons on a regular basis with free shipping, free returns and no restocking fees.

Read the fine lines on product returns because some retailers charge restocking fees, and in some cases will not take the shoes back if the box is slightly damaged. (Snaz75 does this)

Must read related material:

Hot tips for bodybuilding competition shoes

Stage props for the night show

2011-12-20T02:27:00.000-08:00

Do you plan to use a stage prop for your bodybuilding routine or model walk? You won't be alone if you are. There are many bodybuilding and male physique division (MPD) athletes using props during their guest posing, 60+ second posing routines and model walks during the night show.

Stage props add uniqueness, but should be in good taste and help create a great stage routine. Practice with the stage props for the entire contest prep so you do not falter, drop or trip over them on stage. Although mishaps can happen, practicing with the props will help reduce them.

For example, props are typically worn or specifically displayed for fitness routines, and as the athlete moves through the routine the props are cast aside; out of the way. This is a good example to follow to minimize accidents on stage.

Related Material: Stage Props for Bodybuilding and Men’s Physique Division

Ed Castillo is Captain America at the 2011 IFPA Pro Masters Cup.

Bodybuilding shows: How to take your first step in competing

2011-12-19T10:30:00.000-08:00

Every day at the gym, you notice the bodybuilding competitors and have toyed with the idea of getting on stage. You're friends have done it, or you're intrigued by the process. The women are in great shape, while the men are ripped, and you want to be look like that, but you have no idea where to start.

IFBB Pro Bodybuilder Dexter Jackson at the 2008 IFBB Australian Pro Grand Prix VIII.
Wikimedia Commons

Starting is much simpler than you would imagine. It's something you have to do before dieting, purchasing a suit, buying shoes, tanning or posing. It's more important than anything.

So what is it, you wonder?

Read full article: Bodybuilding shows: How to take your first step in competing

Mental endurance for a bodybuilding show

2011-12-17T04:04:00.000-08:00

It's the end of 2011 and the bodybuilding shows are over. For those who survived the bodybuilding season it's a time to rest, recuperate and regroup. The previous months were tiresome and most likely grueling; especially for first time competitors.

Now that you're in the off season you are most likely rebounding in some form, and you might be even be debating on another bodybuilding show for 2013. Perhaps you are debating on competing in your first show ever.

What a new bodybuilding competitor doesn't realize

Anyone who has competed understands the difficulties of competing, but a new competitor will not. A new bodybuilding competitor will not understand how much mental endurance it takes to complete one season until after the bodybuilding event.

The amount of work to do one bodybuilding show, regardless of your division, is taxing on the body and the mind. One of the biggest aspects of competing in bodybuilding is mental endurance. Weight training is easy. Dieting is not. The rigid eating and monotony takes will power, dedication, discipline and mental endurance. There is no way around it.

180 Fitness: Statesboro, GA

Do you have the mental endurance?

Ask yourself if you can maintain this lifestyle for 12 weeks or more if you plan to compete for the first time? Yes, more than 12 weeks. A 12 week bodybuilding diet (or less) is normally for our brethren on enhancement drugs. If you plan to compete naturally then the time frame is usually 16 to 24 weeks. If you are already lean you'll follow different guidelines, but this is an average.

Once you begin your nutrition program you eat an average of six to eight meals a day. Your weight training program will change or stay the same according to your coach, and include two a day cardios (for some). Besides the time it takes to train you also need time to prep meals. Though it does not sound related all of these things will take mental endurance.

What responsibilities do you have?

What is written here is basic as it gets for bodybuilding. It's simplified because each individual is different, and because it does not include your real life responsibilities.

What responsibilities do you have? A husband, wife, children, school, work, sick pet, sick parent, volunteer work, PTA, sports leagues, social parties and etc. Do you have the mental endurance to withstand a bodybuilding competition from start to finish, and maintain your life?

If so, best of luck in 2012!

Related Material
Bodybuilding 101: Do you really have the time to compete?