All about bodybuilding competitions

Bodybuilding competitions: Explanations

As a competitor myself IFBB Pro In addition to being a sports coach, I receive a lot of questions about bodybuilding competitions and the different categories. Whether by email or on social networks, many of you ask me for advice.

Despite my various shares on my blog as well as in my competition videos, I decided to write a full article on the subject. Do you want to have as much information as possible about bodybuilding competitions? What are the different categories in bodybuilding? How to prepare for your first bodybuilding competition ? Competitions for men but also for women ? The rules of each of them ? How to get the pro card ? How to qualify for the Mister Olympia ?

Let me help you as much as possible and enlighten you on the subject by giving you all the information that will help you for your competitions.

The history of bodybuilding

The difference between the NPC and the IFBB Pro league:

They are the same federations, simply the NPC (National Physique Committee) represents all amateur competition. People who win the overall in the US can compete at the nationals and have a chance to get their pro card to move up to the federation. IFBB professional.

We are talking about the rules for the United States. In France, it's slightly different. There are no nationals but since 2018, you can earn your pro card by competing in PRO QUALIFER events directly and winning the overall.

The different categories and their rules

While 15 years ago, there was only one Bodybuilding category, other categories have been created since then: Here they are all in detail.

Men's physical category

As I had explained in another article, the Men's Physique category made its debut in 2012.

The attire of a Men's Physique competitor is very clear. A Men's Physique short is what is called a knee-length boardshort, beach surfer style. The shorts must be one inch below the belly button. No brands or logos should be visible. Finally, the competitors compete bare-chested and barefoot and the number must be on the left side of the hip. Jewellery is forbidden.

The men's physique pose is very simplified and requires only a front pose with one hand on the waist and a transition to finish with a back pose. The competitor walks to the center of the stage and performs his front pose and then his back pose with a transition of his choice. During comparisons, competitors are moved around.

The judgment is based solely on the upper body. You must have a V-shaped back, thick and wide, a very slim waist, abs and a correct muscle density. The whole upper body must be harmonious. There is no question here of a race for size but rather for aesthetics and symmetry of the upper body. Finally, the legs are not noted.

When you go professional, you are allowed to have a more elaborate posing because you have more time on stage.

To qualify for the famous Mr Olympia competition, the rules have changed. In the past when you won a Pro competition, you were directly qualified for this famous final. Given the growing number of competitors in this category (45 competitors in 2016), the federation decided to make a point system.

Each Pro competition holds a different number of points depending on the place and the top 20 with the most points will qualify for the Mr Olympia in Las Vegas.

All the information is available on the site here

As of today (2019), no French IFBB PRO has competed in Men's Physique in Olympia.

The Physical Classic category

The Classic physique category came about in 2016 to recapture the spirit of the golden age of bodybuilding. Their physiques are closer to Arnold and Frank Zane of that era. There is a height to weight ratio that must be adhered to for this category so as not to fall into the mass overkill. The day before the competition, there is what is called the weigh-in, to check that the competitors do not exceed the height to weight ratio.

Competitors must wear plain black shorts that do not shine. They must be matte and must not show any visible marks. Like all other competitors, the number must be worn on the left hip side of the shirt. Competitors perform their poses barefoot. No jewellery is accepted.

There are 2 passages. The first passage with the following poses:

1. Double biceps front

2. Biceps cage

3. Double back biceps

4. Abdominals and thighs

5. Preferred classic pose 

The second passage is a free routine of 1 minute 30 seconds on a music chosen by the competitor who can then express himself freely on stage by emphasizing his muscles in a choreography which he will have built.

The judges' scores are based on a muscular body in the shape of an X with perfect symmetry. The size and weight ratio being respected, there is no race to the size but especially to the aestheticism which is essential in this category. Finally there are also points on the routine.

The first French IFBB pro to compete at Mister Olympia was Sanimal in 2018.

My first competition in the Physical Classic

Do you want a complete bodybuilding program to follow?

The bodybuilding category

This is the first category created by the Weider brothers in 1965. The oldest and the one that remained the only one for a long time.

Competitors are required to wear a plain coloured jersey, no visible advertising, the number must be worn on the left hip side of the jersey. Competitors perform their poses barefoot. No jewellery is accepted.

Like the Classic Physics, there are two passages that count 50 % of the grade each.

1. Double biceps front

2. Dorsals from the front

3. Biceps cage

4. Double back biceps

5. Backbone

6. Side triceps

7. Abdominals and thighs

8. Free standing (laying down)

The second passage is a free routine of 1 minute 30 seconds on a music chosen by the competitor who can then express himself freely on stage by emphasizing his muscles in a choreography which he will have built.

The judges' scores are based on the most muscular body, the driest, the most voluminous, the symmetry but also on the imposed poses which allow to compare the competitors but also on their routine.

It seems to me that the first French IFBB Pro who competed at Mister Olympia was Serge Nubret nicknamed the "black panther" in 1972.

The Bikini Category

This category was created in 2008. A bikini competitor's outfit is a two-piece swimsuit and the bottom of the bikini must be in a V shape over the buttocks. The posing is done in heels, rings, bracelets and earrings are allowed as well as glasses. Like all other competitors, the number must be worn on the left hip side of the shirt.

The posing begins when the competitor is called to the middle of the stage and performs the T-walk. When she goes to the middle of the stage, she has to master the T-walk, which is a very specific routine of coming to the stage in a very elegant way. When she is in the center stage, she performs a front and back pose with transitions. During the comparisons, the judges may have the contestants change places and may also ask the contestants to walk with their backs to the judges and then to the front in the model routine.

The judges rely on a balanced aesthetic line without being too muscular, the body must be athletic and shapely with an overall toned appearance. This is the category that most represents femininity. The scores are therefore based on the entire body.

The first French IFBB PRO to compete for the Mr Olympia Bikini is Nathalie Mur in 2013.

The Fitness category

Competitors must wear a two-piece swimsuit. It must cover the buttocks and must not be low cut. Like the bikinis, they wear shoes with heels. Like all other competitors, the number must be worn on the left hip side of the shirt.

Concerning the posing, there are two parts: One with 4 sides poses (four quarter turns) in bikini. In this routine 4 compulsory movements are imposed which will determine the ratings. The other with a one and a half minute routine of their choice which is close to acrobatic gymnastics improved with another outfit of their choice to a music chosen by the competitor. This category allows any costume of their choice for the routine except the thong. Props for this routine are allowed but must be plastic or non-hazardous.

The notations are based on the two parts. The posing and the routine. The body should be very athletic and dry but also harmonious and symmetrical.

The Figure category

Their outfit is a 2-piece bikini that hangs down the back. They compete in high heels as well.

For posing, these are the four-sided (four quarter turn) bikini poses. The number must be worn on the left hip side of the bikini. These are ++ bikini competitors (more muscular and dryer).

The judges score the competitors according to specific criteria. Here will be noted, the muscular volume, the symmetry, the dryness. The back must be V-shaped and the thighs drawn. Most of the competitors who do not manage to be classified in the bikini category due to their too important muscular mass and to the great numbers of competitors, pass in this category.

The Women's Physique category

Like the Figure category, their outfit is a 2-piece bikini that hangs down the back and leaves their abs clearly visible. They compete barefoot. The number must be worn on the left hip side of the swimsuit.

Just like the Classic and Body for men, the Women's Physique category requires compulsory poses and a 1.5 minute routine. This is the most extreme category for women in terms of muscularity now because the federation has abolished the Women's bodybuilding category. This one showed women with much too big physiques and without femininity.

1. Double biceps front, hands open (no flat foot pose, rather forward, twisting pose)

2. Biceps cage open hands

3. Double back biceps, hands open

4. Lateral triceps, front leg extended

5. Abdominals and thighs

These poses are more feminine than the male bodybuilding poses.

The judges will therefore note the muscle density which will be much more important than the competitors in Figure. The cut, the dryness and the abdominal muscles must be well visible. Muscle development must be balanced between the upper body and the lower body. And of course the routine also counts in the score.

Why do competitors wear tan?

Tan is a self-tanner that is applied to the body during competitions in order to bring out the muscles and highlight them. In addition to the tan, bodybuilders usually add a thin layer of oil in the form of a spray just before going on stage to show off their muscle definition and therefore their body muscles. With the lights, the muscles glow and appear larger.

In general, it is in the form of foam and is applied with a special sponge. It is necessary to put several layers, one the day before and others the day of. Some people need more layers for a better result on stage. Normally, in each competition, you are offered to do it in the booth as a spray. It is advisable about a week before putting on the tan to remove dead skin with a scrub and to shave or wax 2 days before your competition. Do not wear perfume or deodorant before a competition.

The tan goes away with the shower and leaves you with a natural tan for a few days and then fades.

The rules of the NPC and IFBB are clear:

The application of tanning products must produce a natural tone to give the appearance of a natural tan. Products that produce an unnatural tone of colour, with an orange, yellow, red, green or gold tint, are prohibited. Tanning agents that produce a metallic look are also prohibited.

Tan layer : MUSCLE UP Bronze

What is the first call out?

The first call out refers to the first call.

During a competition, this happens in two stages. You have what is called the prejudging. This is when the judges give their points and pretty much decide the winners. And then you have the finals.

When the competitors have finished their solo posing at the prejudging, the judges call the first call out.

The best of the competitors are called to the comparisons to determine the order of the winners. Usually it's the top 5 (the one in the middle has a better chance of winning the competition) but more often they call 6 or 7. Either because it's tight between competitors or to confuse the issue of who is in the top spot in the middle.

Then you have the second call out and the 3rd call out to determine the ranking of the athletes.

Thus, during the finals, the judges will rank the athletes more quickly, but as a general rule, their ranking is already done during the pre-judging, except for the overall which is decided during the finals. Attention, the overall only concerns the amateurs since it is the winner of each size or weight category. In the amateur category, the competitors are divided according to their height or weight.

How to get your IFBB PRO LEAGUE card?

Since the separation between the IFBB (Europe) and the IFBB PRO LEAGUE/NPC the rules have changed. From now on, in order to get a Pro card, you have to win the Overall (any category) in your category during a competition called Pro Qualifier at the NPC.

The overall for those who don't know, is when you compete, you are then divided into a height or weight category depending on the category.

Let's take an example:

• Men's Physique Class A - 1 winner
• Men's Physique Class B - 1 winner
• Men's Physique class C - 1 winner

Each of the A, B, C... winners compete for the overall category. This is what it's like to win an Overall.

In the USA, to become a Pro you have to qualify for a National Qualifier by making a top 3 in a local competition and then win a national competition.

When athletes become PROs, there is no longer a height or weight category. All pros compete together.

How to qualify for the Mister Olympia in LAS VEGAS?

MR OLYMPIA, WHAT IS IT?

For those who don't know yet, MISTER OLYMPIA is the world's largest professional bodybuilding competition.

This event brings together the best IFBB PRO LEAGUE bodybuilders from all countries around the world. And this in several categories today: Men's physique, Classic physique, 212 or Bodybuilding for men and Fitness, Bikini, Figure and Women's Physique for women.

It's a bit like the final between PROs. All these great champions who have previously won their IFBB PRO league card and are selected by winning Professional competitions and meet here to play the final.

The judges score according to specific criteria. Each winner of each category receives a huge cup accompanied by gifts and a check. It is the consecration of bodybuilding and it is the dream of many competitors who wish to follow the path of the famous Arnold Schwarzenegger. In Olympia, there are no height or weight categories.

How to do it?

Depending on the category, you have to win a first place in the professional category to get to Olympia. Or a series of top 5 places (which means competing every month) to get a maximum of points. Depending on the competition, the number of points is more or less high. Those who have the most points also qualify. The rules change depending on the category. The best is to go directly on their website to be up to date with the changes.

Latest news:

Today at this Las Vegas event, amateur categories have been created and allow many French and other nationalities to try their luck and compete for their Pro card. Moreover in 2018, it is a Frenchman who got it. His name : Théo LEGUERRIER

My advice if you are preparing your first competition. 

Doing your first competition is exciting. After months of gaining mass, and months of leaning, you are motivated to show the public your muscle mass and the end result of your work in the gym. Showing that you've pushed your limits by exposing your muscles is somewhat of a personal satisfaction. Only a handful of people want to pursue this career. Working out and competing are two very different things. In both cases, you can still be passionate about fitness without competing.

Be aware that the solo time you will spend on stage will not exceed one minute (a little more for the PROs). It is therefore the moment to give it your all. It is an extraordinary experience but also very intense and short at the same time.

All this has to be methodically prepared and organized. And in spite of this organization, there are always things you don't expect and of course the stress of a first competition, a second one and so on...

Remember to prepare your meals beforehand in a Cooler bag who will accompany you throughout the day.

1st advice

Leave for your competition well in advance. This will make it less stressful for you.

2nd board

It is without doubt to work on your posing or your imposed poses each day of your preparation. No matter what category you choose, imagine that in the 30 seconds you are given, you don't know how to show off, it would be a waste. You don't choose to compete in 2 weeks. A real preparation is done in a minimum of 6 months, so you have time to practice and be at the top on D-day.

I myself have students who want to compete just once to give themselves a challenge in life without making a career out of it.

3rd council

Rest before your performance and between pre-gaming and finals: The waiting time can be extremely long. Often in the backstage area, you can find a place to rest by getting on the floor and putting your feet up on a chair. Don't forget to bring your towel.

4th council

Other material to think about, a pair of elastic bands for the warm-up before you go on stage. To get congested, you'll need to do a short workout. We are not looking for performance especially when we are on caloric restriction but I advise you to do longer sets with your elastics. About 20 to 30 minutes before going on stage. This way you will have a minimum of congestion on stage. Even if it doesn't last, it will allow you to put your best foot forward at that precise moment.

My final tip: enjoy your cheat meal!

There are obviously other small details to think about but if you have a good coach, he will help you the best.

Remember this phrase: "I never lose. I either win or I learn."

Now you know everything about bodybuilding competition.

If you are looking for a suitable bodybuilding program, whether it be for weight gain or for lean bodybuilding, do not hesitate to ask the help of a coach.

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Other articles to read :

All my Men's Physique competitions in IFBB pro

Tribute to Franck Zane: a champion of body posing

Learn a posing in classic physics: The rules

How to make a success of your muscle drying ?