Bodybuilding Event Tips™

Bodybuilding Sunless Tanning: A Beginner’s Guide

2013-04-03T10:24:00.000-07:00

A bodybuilding athlete with smooth, dark tanner.
Wikimedia Commons

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.

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.

Bodybuilding shows: How to take your first step in competing

2013-04-03T10:19:00.000-07:00

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.

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?

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

NPC Mens Physique Division posing video

2013-02-27T08:43:00.000-08:00

Several years ago I wrote 2011 NPC Mens Physique Division brings in a different type of athlete, but it was only an appetizer of what was to come. Since, the mens physique division has blown up. Here is an example of posing at the Olympia.

***There are many organizations that have added mens physique to their bodybuilding shows. I will do an update shortly on the organizations that offer men's physique, as well as the rules according to that organization.

My top 10 hated songs: Think twice before using "Anvil of Crom" and other songs

2013-02-23T07:54:00.000-08:00

Do you have songs you hate to see bodybuilding athletes pose or walk to? I do. Here's my top 10 hated songs.

10. Any top 10 countdown radio song

Here's something to think about: If you choose a song that is momentarily popular; the chances are someone else will, too. Choosing a current top 10 song will be heard several times on stage. Do you really want to be that guy?

For example, anything by Kesha or Katy Perry makes me want to jump on stage and drag the athlete off stage.

Oh yes, Pink's "Too School for Cool" sets me off, also.

9. "Comedown" by Bush is a favorite

I love "Comedown", and it's a good stage choice, but other bodybuilders who feel the same. There's a chance someone else uses "Comedown" at your show. That may not bother you, but if you're trying to stand out; it isn't the way to go.

8. "Like A G6"

I can't put my finger on it, but I love to hate "Like A G6."

7. "America the Beautiful"

See number 6.

6. "Star Spangled Banner"

The "Star Spangled Banner" and "America the Beautiful" are songs that represent patriotism and love for America. If you can't do a proper posing routine; don't use them. Don't disrespect the nation because you didn't do your homework, and put out a shitty posing routine.

5. "Raise Your Glass" brings out the speeding bullet in you

"Raise Your Glass" by Pink is a favorite for figure athlete's T-walks. Besides the fact that it is overused; it has a very fast tempo. This wouldn't be a problem if the girl using it didn't walk like a speeding bullet because she's keeping up with the song's speed. If you can't slow down, don't use "Raise Your Glass."

4. Rocky Balbao's speech to his son

Rocky Balboa's speech to his son is an inspirational one. It's meant to be, but at least one bodybuilder at every show since Balboa's release is used for posing routines. Remember, it's a speech, and posing to it is annoying when there isn't background music.

3. "Eye of the Tiger"

"Eye of the Tiger" is over used. It's also fast, which makes it difficult for some bodybuilders to pose to it.

2. "My Heart Will Go On" by Celine Deon

Seriously? For fuck's sake fellas!

1. Think twice before using "Anvil of Crom"

Let's put this into perspective: Do you look like Arnold? If not, keep reading.

Be leery of choosing "Anvil of Crom." At bodybuilding shows there is usually one male bodybuilding athlete who poses to "Anvil of Crom." However, most bodybuilders can not do a posing routine to "Anvil of Crom" without looking foolish. Why? Because you're not Arnold Schwarzenegger.

If you use "Anvil of Crom" your physique must be on point. I mean on point. The posing must be precise and flawless. Remember, people will automatically think of Arnold. If you're not on that level; don't bother with the "Anvil of Crom," unless you want to look like the douche bag that can't live up to the legend.

Bodybuilding Athletes: Choose Music Wisely

2013-02-16T14:28:00.001-08:00

Bodybuilding Athletes: Choose Music Wisely

Bodybuilding Music Sets the Tone of Your Posing Routine and Stage Walk

Lisa White, ISSA & AFPA CPT, Yahoo! Contributor Network

Bodybuilders and fitness athletes have the liberty of using their own music for posing and fitness routines. However, most natural organizations allow everyone competing to bring their own music, too. Although your music is your choice choose your music wisely. It sets the tone of your posing routine or stage walk. Your music dictates speed and personality on stage; as well as confidence. Unfortunately, it can also cause disqualifications.

The tempo of the music can dictate speed

In essence, most people walk/move fast to fast music. Females doing stage walks to fast, upbeat music usually walk with the music's tempo and forget to slow down and take their time on stage. There's nothing wrong with upbeat, fun music, but walking across the stage like a speeding bullet is not the look you want to establish.

Bodybuilders who choose music that is too fast do the same while posing. They pose too quickly, which makes it difficult for judges to see the posing and musculature on stage. Poses should be precise and crisp to enhance muscles, not detract from them because you're trying to keep up with music.

Here's example: Alien Ant Farm's version of "Smooth Criminal" is great, but can you keep up with it? Or, will you look like you're having a seizure instead?

Music brings out personality

Music is very personal, and a song that fits your personality accentuates it. A song that makes you feel good can make you feel great on stage. If the song is debatable, and you're not sure it fits your personality, choose a new song. There are millions of songs to choose from so don't feel obligated to a top 10 list.

If the music does not add to your confidence; it's time to ditch it, also.

Don't get disqualified over music

Just as music can create a great backdrop for a posing routine it can be the basis for disqualification. Music with profanity is inappropriate for the stage. Many competitors have families with young children in the crowd, and they don't want their kids to hear profanity. In fact, many adults don't care for profane music so stay away from it. It certainly won't help you in the long run.

Think twice before using certain songs

Some songs just seem out of place on stage. The posing may be just right, but the song doesn't fit in with its surrounding. For example, Celine Dion's "My Heart Will Go On" has been used on stage countless times, but it always seems out of place. If the music makes you feel out of place find another one.

Other works from Lisa

Bodybuilding: How to Minimize Loose Skin

Coming Clean from Banned Substances to Natural

Stage Props for Bodybuilding and Men's Physique

Lisa White is an ISSA and AFPA pre- and post natal Certified Personal Trainer, and owner of CPT Lisa M. White™. She was previously a health club and sports nutrition store owner.

Bodybuilding 101: Raw meat safety tips for contest prep and off season

2013-02-09T13:42:00.000-08:00

Although competitors try to stay healthy year-round it's so important to stay healthy during contest prep. Becoming sick from improperly prepared meats is the last thing you want to happen. Follow some basic raw meat safety tips to help reduce illness during contest prep and off-season.

Read here for raw meat safety tips: Bodybuilding 101: Raw meat safety tips for contest prep and off season

Bodybuilding Competition Day: Come Prepared to Pump Up

2013-01-27T14:10:00.000-08:00

Do not expect a promoter to have a full range of weights to pump with. Not sure what to use?

Read more Bodybuilding Competition Day: Come Prepared to Pump Up

Which female bodybuilding divisions have weight classes?

2013-01-26T05:37:00.000-08:00

Female, novice athletes often think they must reach a certain weight to compete in the sport of bodybuilding, but this is not true. In the case of fitness, figure, bikini and physique a female athlete must be lean.

Female bodybuilding is the only division that has weight requirements. However, the fitness, figure, bikini and physique divisions have height classes.

Female Weight Classes according to NPC News Online.

Two Classes

Lightweight – Up to and including 125
Heavyweight – Over 125

Cory Everson

Three Classes

Lightweight – Up to and including 125
Middleweight – Over 125 up to and including 140
Heavyweight – Over 140

Four Classes

Lightweight – Up to and including 115
Middleweight – Over 115 up to and including 125
Light-Heavyweight – Over 125 up to and including 140
Heavyweight – Over 140

Note: Class winners of the drug-free NPC Team Universe Championships go on to represent the United States in the IFBB World Championships that follow the IFBB weight limits below and for all polygraph tested events.

Lightweight - up to and including 114-1/2

Middleweight – over 114-12 up to and including 125-1/2

Heavyweight – Over 125-1/2

Financially Fit Bodybuilding 101: Can you afford to compete?

2013-01-23T09:58:00.000-08:00

Bodybuilders are asked, “How do you look like that?” In truth, the biggest question is how do you afford to look like that? With the costs of tanning, traveling, registration fees and bikinis; you’re looking at a lot of money to do one show.

How much can it really cost? A lot.

Financially Fit Bodybuilding 101: Can you afford to compete?

Read more from a National Bodybuilding Examiner.

Bikini, posing Suit sale with Vandella Costumes

2013-01-01T06:10:00.001-08:00

Vandella Costumes is having a suit sale. Order a suit before March 1 and you'll get a discount.

Incredible sale!!! All suits are 10% off (before bust pads/ shipping). Also, if you bring us a customer they get 10 % off and you get 20% off, for every customer after the first one you bring us, then add another 5% off!!
These special rates are good until March 1st so hurry and get your orders in. Contact Kira for more details www.vandellacostumes.com ajkkjones@juno.com 803-926-9154 begin_of_the_skype_highlighting 803-926-9154 end_of_the_skype_highlighting

Suit examples:

Amy Virk & WNBF Pro Sheivon Yuille's suits by Vandella Costumes

IFBB Pro Tiani Norman's suit by Vandella Costumes

Lisa Humble-Mclean's suit by Vandella Costumes

Suit by Vandella Costumes

WNBF Pro Sheivon Yuille's suit by Vandella Costumes

WNBF Pro Mary Bell's suit by Vandella Costumes

NPC Competitor Tiffany Justice's suit by Vandella Costumes

WNBF Pro Mary Bell's suit by Vandella Costumes

IFPA Nicole Weeks: T-walk [Stage Walk] example

2012-10-23T04:30:00.000-07:00

Here is an example of a beautiful T-walk [stage walk] by IFPA, USBF and NGA Pro Nicole Weeks.

Read the regulations for the stage walk since it sometimes differs between organizations. Contact the promoter if you're not sure of the walk for that specific bodybuilding event.

Vandella Costumes: Love at first sight

2012-10-12T11:34:00.001-07:00

My suit designer is Vandella Costumes. I have had four bikinis designed by Vandella Costumes in the past, but this time, Kira Jones absolutely outdid herself!

My suit is gorgeous, of good quality, and fits fabulously. If you are in need of a suit check out the Vandella Costumes website, or visit Vandella Costumes Facebook page for her custom made bikinis.

However, if you have questions about the color, cut or stones on this particular suit; contact Vandella Costumes. Vandella Costumes had full reign of this design including the color and stones.

Bodybuilding 101: Babysitting and extra gas, two expenses to add to your budget

2012-10-11T10:01:00.000-07:00

After research, you decide to do the perfect bodybuilding event for you. It has all the divisions you want, there are pro-cards given to division or overall winners and it’s with a reputable organization. However, there...

Bodybuilding 101: Babysitting and extra gas, two expenses to add to your budget

Bodybuilding Events: How far is too far?

2012-09-08T13:46:00.000-07:00

Wikimedia Commons

Traveling is an important issue when it comes to competing, but there comes a time when you must decide if the bodybuilding event is too far.

How far is too far?

That depends on what you find acceptable to travel, and how much you are willing to spend for a bodybuilding show.

Going the distance

Before you decide, register or pay for a bodybuilding event, MapQuest the distance between the two points. Does this distance cause you to drive more than an hour? Or two? Does it require plane fare, hotel costs or extra gas? Are you willing, and can you afford the difference for travel expenses? If you can’t; compete in a local show.

Get your rest the night before a bodybuilding show

2012-08-25T00:19:00.000-07:00

Most people do not sleep well the night before a bodybuilding show. Combinations of stress, anxiety, tanner, more stress, caffeine, hunger and a culmination of things can keep you awake.

If you can't sleep; try not to get out of bed. Instead, lay there and try your best to relax and rest. The day of your bodybuilding show will be the longest day of the season, and you won't want to drag-ass all day.

Rain, Rain Go Away: What to do when it rains on bodybuilding day

2012-08-18T04:39:00.002-07:00

Keep an umbrella in the car whether it rains or not. It will save your tanner, hair and make up from a watery disaster.

What about feet?

Japanese umbrella

Exposure to rain will definitely make your feet or ankles spotty if your feet or pants get wet. Wear rain boots, if you have them, or wear comfortable boots such as BEARPAWS, or Uggs in dark colors.

BEARPAWS and Uggs are pricey so opt for similar boots from local retailers if you don't want them ruined by tanner.

They keep your feet warm, and dry, and you can tuck your pants into the boots so they don't get wet. Will you look silly? A little, but it's better than streaky legs.

Slight streaking or spotting on feet?

If your feet or lower legs streak from rain, use extra tanner that you brought to the bodybuilding show for touch ups. If you don't have extra tanner; use sheen. Sheen creates that shiny finish for your tanner, and it helps smooth out streaks and blotches.

More Bodybuilding Event Tips:

Bodybuilding Sunless Tanning: A Beginner's Guide

Hotel Bedding: An unforeseen expense

Bodybuilding Details: What About Fake Fingernails?

Fido Dog Rescue charity by Vandella Costumes posing suit designer

2012-08-13T14:31:00.002-07:00

Hello Everyone!

This was sent to me, and is for a good cause. Please read the following:

Fido Dog Rescue (a 501 C-3 charity)
www.fido.petfinder.com
Founder- Charlotte Ramsey
1122 Blakely Court
West Columbia, SC 29170
Phone/fax 796-2390
Hishouse02@aol.com

Hello artist/business owner/manager,

I am the event coordinator for Fido Dog Rescue here in Columbia, SC. We are a group of unpaid volunteers that rescue/foster dogs that come from bad situations, taken off the street, relinquished, etc... We do not have a physical location, so we foster the dogs in our own homes. Those that we do not have homes for go to Irmo Pet Retreat, located on Irmo Drive. We are at Petsmart on Harbison Drive from 2-5 every Sunday (except the 5th Sunday) of every month to try to get the dogs adopted. Even though we get $175 per adoption, it costs money to rescue dogs; it is not enough to cover all our expenses. We furnish for every dog:

Spay/Neuter
Flea/heartworm preventative
Health check
Food
Any necessary surgeries
Training (for those we feel that are special cases)
Advertise their picture/description in the State newspaper
Provide shelter at the kennel when we cannot find a foster home (we are always looking for foster homes)

We hope that you can see our need to raise more money so we may be able to rescue more dogs. We are looking for art, collectibles, antiques, gifts & gift certificates. Your item/s will be bid on at the Silent Auction at the Old Mill in Lexington, Sat. Sept. 29th 5:30-8:00 pm. We will be selling tickets for $10 prior to and at the event which will also include catered food & entertainment. Please feel free to provide any info to include with your donation such as brochures, business cards, etc., and we will add you to our Facebook events page which we are currently under construction. We will be happy to provide you a tax receipt and can arrange to have me or one of our volunteers pick up the donation. Charlotte Ramsey, the founder, has been saving dogs lives for over 34 yrs; we plan on continuing this with your help. If you would like to foster or know of anyone that might be interested, please let us know.

Thank you kindly,

Kira Jones, event coordinator Fido Dog Rescue, SC
Hm/work- 926-9154
Cell-580-0609
ajkkjones@juno.com

If you would like to mail item/s mail to:
Kira Jones
671 Athens School Rd
Swansea, SC 29160

Figure competitors: Should you pose hard or relaxed for the side mandatory quarter turn?

2012-07-25T15:03:00.001-07:00

Before your bodybuilding show, figure competitors should know which style of posing is used for the side mandatory quarter turn for that organization. For example, the United States Bodybuilding Federation (USBF) uses a hard mandatory quarter turn with one arm in front and back, with your face forward.

Relaxed side pose

The Organization of Competitive Bodybuilders (OCB), however, requires a relaxed side pose during the mandatory quarter turns. The hard side quarter turn is used in the cases of ties, or if the judges have difficulties deciding between two athletes.

Although many of the figure athletes in the National Physique Committee (NPC) use the hard mandatory quarter turn, there are some athletes who use a relaxed style pose. I've seen athletes use both styles on the stage and do well.

Lastly, some organizations have no posing preference as long as the style suits you.

Click for USBF administrative page-- photos under MsUSBF Figure division-- gives examples of both styles.

Female Bodybuilding Athletes: Top Four Reasons for Secondary, Athletic Amenorrhea

2012-07-09T22:51:00.002-07:00

Bodybuilding is hard on the female reproductive system because of lowered body fat, hormonal imbalance, stress and rigorous exercise. Most female bodybuilding athletes, who includes bodybuilders, fitness, figure, physique and bikini athletes, endure secondary amenorrhea, also known as athletic amenorrhea during contest prep. This is not a surprise to female bodybuilding athletes, but first time competitors may not be aware that this happens.

Read full article of Female Bodybuilding Athletes: Top Four Reasons for Secondary, Athletic Amenorrhea

Female bodybuilding poses and posedown videos

2012-07-08T17:42:00.002-07:00

These are female bodybuilding poses. Female bodybuilders have seven mandatory poses, also known as compulsory poses.

Front Double Biceps
Front Lat Spread
Side Chest
Side Triceps
Rear Double Biceps
Rear Lat Spread
Overhead Abdominal & Thigh

Women do not do a most muscular pose unless specifically asked by the judges. I've seen judges ask for most muscular poses at some bodybuilding shows, while at other shows they do not.

Natural Professional Organization IFPA: Herculiza posedown with Patricia Beckman

World Amateur Championships Juniors and Masters Bodybuilding, Classic-Bodybuilding, Fitness and Body fitness

NPC: Female Bodybuilding Weight Classes

2012-06-28T04:23:00.001-07:00

Female Weight Classes

2 Classes

Lightweight – Up to and including 125
Heavyweight – Over 125

3 Classes

Lightweight – Up to and including 125
Middleweight – Over 125 up to and including 140
Heavyweight – Over 140

4 Classes

Lightweight – Up to and including 115
Middleweight – Over 115 up to and including 125
Light-Heavyweight – Over 125 up to and including 140
Heavyweight – Over 140

Note: Class winners of the drug-free NPC Team Universe Championships go on to represent the United States in the IFBB World Championships that follow the IFBB weight limits below and for all polygraph tested events.

Lightweight - up to and including 114-1/2

Middleweight – over 114-12 up to and including 125-1/2

Heavyweight – Over 125-1/2

National level contests do not permit competitors to cross over into fitness, figure or bikini at the same event. All other competitions are permitted to have crossovers at the discretion of the promoter with appropriate approval.

http://npcnewsonline.com/npc-bodybuilding-competitor-rules/

Bikini Options: Choose a V-front bottom with thin sides

2012-06-19T02:59:00.000-07:00

Vandella Costumes

Everything counts on stage, but a wide waistline will definitely hinder your placing. For example, I am one of those girls who naturally has a wider waistline. Although I have worked hard to decrease the size of my waist my obliques and iliac crest are still very pronounced. To help minimize the visual appearance of my waistline I opt for bikinis with a V-waistline and thin side.

Opt for a bikini with thin sides and a V-taper waist

There are several suit styles to choose from, but a suit bottom with a deeper V-front and thin sides can help give the illusion of a smaller waist. Anything too straight across, however, will give the appearance of a blocky abdominal area.

Wear your bikini high on your hips

Kara DeCesare

The placement of the sides of your bikini can make your waist look blocky or smaller. For example, the photo of Kara DeCesare shows her suit sitting high on her hips. Although she already has a small waist, this achieves and even smaller appearance. Wearing your bikini bottoms too low can "cut you off" and make you look blocky.

Read More from Lisa @Yahoo! Sports.

Bodybuilding Event Date: Monitor Menstrual Cycles for Best Timed Bodybuilding Show

2012-05-17T04:30:00.003-07:00

Obviously men have no worries about a monthly menstrual cycle, but as a female bodybuilding athlete, a menstrual cycle means more than reproducing children. Menstrual cycles bring on the woes of cramps and backaches, but also changes a female athlete's body image if holding extra water weight.

Although bodybuilding events have set dates, work around your menstrual cycle so that you do not have your menses during the same week as the bodybuilding event.

Are you on a 28 day cycle?

Read more from Bodybuilding Event Date: Monitor Menstrual Cycles for Best Timed Bodybuilding Show

Related material : Are You Suffering from Athletic Ammenorhea?

Women of Color: Indian, Pakistani, Asian makeup video tuturials

2012-05-11T15:00:00.000-07:00

These are tutorials for Indian/Pakistani/Asian makeup. Although two of these videos are for bridal looks, the makeup style is strong enough to wear on stage.

Indian Bridal Makeup Tutorial
The below tutorial is by DeepaBerar. She is doing an Indian bridal look using golds and chocolates.

DAY TO NIGHT LOOK ,makeup tutorial.

This look is created by EyezonUMakeup. The color choices are blues and silvers, and very striking against darker skin tones.

Holiday Series Purple Glitter Makeup Tutorial.

This is Berar's holiday look, but it can definitely work at a bodybuilding event.

Traditional Indian Pakistani Bridal makeup tutorial
The video below is by MakeupAdikt. During this video she explains that the makeup needs to be over-the-top because the wedding dress is over-the-top. That's exactly how makeup should be for a bodybuilding show as well.

More Makeup Tips
Eye makeup application tutorial links

When should you hire a makeup artist?

Master's men bodybuilding age groups

2012-05-07T03:23:00.001-07:00

Master's ages are set by the bodybuilding organization and show. There are shows with classes that have age groups as high as 70+. The classes are found on the registration form of the bodybuilding event you plan to do. For example, the master's list below is from the 2012 Illinois State bodybuilding event. There are five master's classes.

MASTER’S MEN

35 – 39
40 – 49
50 – 59
60 – 69
70 – Over

If you are a master's competitor don't forget to do the debut, open, and novice if it's offered, and if your eligible.