This is The ‘True Novice’ Bodybuilding Competition Prep Guide for Beginners.

This post contains everything you need to know to prepare for your first bodybuilding competition.

This prep guide provides all the information that I wish I had when preparing for my first competition.

I will take you through the entire contest preparation including diet, workouts, posing, and ‘Peak Week’, and what to expect the day of the show.

After reading this article you should have all the information necessary to bring your best self to the competition and take the stage with confidence.

Let’s get right to it, shall we?

Here’s what we will cover:

• How to Enter a Bodybuilding Competition
• Competition Prep
  • Competition Diet
  • Contest Prep Workout
  • Bodybuilding Posing
  • ‘Peak Week’ Prep
  • Beginner Bodybuilder tips
• What to expect the day of the competition
  • My experience with bodybuilding shows

How to Enter a Bodybuilding Competition

An important part of entering your first bodybuilding competition is to pick the right bodybuilding association for you.

Bodybuilding associations come in two flavors: Amateur and Professional

Anyone can enter Amateur competitions. However, athletes must be invited to compete in professional bodybuilding shows.

You must place 1st or 2nd in a ‘Pro Qualifier’ competition to earn your Pro Card and get invited to professional shows.

There are dozens of bodybuilding associations for both Amateurs and Professionals. Each has their own rules, membership costs, and competitions.

Since this is your first competition, we’ll take a look at three popular Amateur bodybuilding associations:

• The National Physique Committee (NPC)
• The North American Natural Bodybuilding Federation (NANBF)
• International Natural Bodybuilding and Fitness (INBF)

The NPC is the largest and most well known bodybuilding association.

If you’re a natural bodybuilder, please note that the NPC is NOT a drug free association.

However, the NPC does have some drug free competitions each year.

The NANBF and INFB associations are drug free. Meaning all competitors must submit to a drug test and polygraph test prior to show time.

There’s a long list of banned substances you can find on the respective association’s website.

A membership card must be purchased to compete in an association. The NPC membership fee is around $100 and is good for a year.

There’s no limit on the number of shows you can compete in.

Which Bodybuilding Association is Right for You?

Select whichever association that you want to compete in.

Things to consider are the competition, membership fees, show costs, and date and location of the competitions.

I would provide those details here but they are subject to change. So, you are better offer conducting your own research to guarantee accuracy of membership fees and show dates.

How to Enter a Bodybuilding Competition: Bodybuilding Categories

Now that you’ve decided on the association that’s right for you, it’s time to pick your bodybuilding category.

There are three bodybuilding categories for men:

• Bodybuilding
• Classic Physique
• Men’s Physique

Each category has a specific set of rules, scoring criteria, and mandatory posing routine.

Each category is also tailored to a particular body type or ‘look’.

You may have better luck competing in one category over another depending on your body type, muscle mass, and conditioning level.

The ‘Bodybuilding’ Category

You must have a lot of muscle mass to be competitive in the Bodybuilding category.

Bodybuilding competitors are muscular, ripped, and overall enormous human beings.

Simply put, the bodybuilding category is for giant muscle freaks. Huge musclebound behemoths are typically the victors here.

The person with the most muscular weight and least body fat typically wins (as long as they can pose marginally well).

Natural competitors may have a hard time placing in the Bodybuilding category, especially if it’s a large show.

If you’re a natural bodybuilder with some size, great aesthetics, and excellent posing, then you might have a shot at winning a trophy.

Bodybuilding posing consists of four Quarter Turns, and six mandatory poses. (More on posing later in this article.)

Men’s Classic Physique

Classic physique is the newest bodybuilding category.

It was created to encourage athletic looking physiques, similar to those of the Golden Era bodybuilders.

The Bodybuilding category is about being a huge muscle-freak, whereas Classic Physique is about having a strong, lean physique with ideal body proportions.

Classic Physique has certain weight requirements to ensure competitors look athletic and muscular, yet not overdeveloped.

The weight limits are determined by the competitor’s height.

For example, if you are six feet tall, you need to be under a certain weight in order to complete in classic physique.

Likewise, if you are 5′ 10″ you need to be under a certain, lower, weight compared to taller competitors.

The grid below shows all the height and weight requirements for the Classic Physique category for NPC shows.

**This information was found one the official NPC Bodybuilding website August 5th 2018. It could change, so make sure you check the official site!**

Classic physique height and weight

The weight restrictions ensure Classic Physique isn’t just about who’s the biggest.

Classic Physique is all about aesthetics (looking amazing) like the old school 1970’s bodybuilders. (Frank Zane is a perfect example of an aesthetic physique.)

Classic Physique posing consists of four Quarter Turns, five mandatory poses, and one classic pose of your choice.

Men’s Physique

Men’s Physique puts heavy emphasis on being extremely ripped.

Well developed beach muscles can bring home a win in Men’s Physique.

You need wide lats, wide shoulders, and a tight waist to compete in Men’s Physique.

Shredded abs and obliques are also mandatory.

A natural bodybuilder can be very competitive at a local NPC bodybuilding show in Men’s Physique.

Men’s Physique posing is more like a performance.

It starts when you walk on stage. You need to walk confidently square up to the judges.

Let them get a good look at you from the front and back.

Then walk to the side and pose while the remaining competitors in your class follow suit.

Men’s Bodybuilding Category Overview

Bodybuilding = Muscle Freaks

Classic Physique = Aesthetics + some muscle mass

Men’s Physique = Lean and ripped, with good shoulder to waist ratio

You can focus in on one category or you can compete in multiple categories in the same show. Some shows allow you to cross categories. Contact the show promoter if you are not sure.

Bodybuilding Competition Scoring Criteria: How are Competitors Judged?

Each category is scored differently. But there are some criteria that apply to all categories, such as:

• Muscle proportions
• Muscle symmetry
• Overall conditioning
• Posing proficiency
• Stage Presence

Muscle Proportions

Competitors are judged based muscle size and shape of each body part in relation to the rest of the body.

Optimal muscle proportions help create a complete package. Your calves should be as big around as your neck and upper arms for example.

Or your waist-to-shoulder ratio should be a certain number to look your best.

Muscle Symmetry

Symmetrical muscles are key to an aesthetic physique. The human eye loves symmetry. Therefore symmetrical muscles are desired to achieve a balanced physique.

Conditioning

Conditioning is a measure of overall leanness. The more ripped you are the better your conditioning.

Great conditioning is required to be competitive in every category.

Posing

Points are given to competitors that know how to pose.

Great posing show off your strengths and make your weakness less apparent. Strong posing conveys confidence and improves stage presence.

Stage Presence

Confidence wins crowns.

you build confidence by doing the hard work others won’t.

If you prepped correctly and your posing is second nature, you will ooze confidence. The judges will sense it and reward you accordingly.

How to Enter a Bodybuilding Competition: Bodybuilding Classes

Each bodybuilding category is broken down into classes. Classes are segmented by age, height, and competition experience.

You compete against bodybuilders in your respective class.

A medium size bodybuilding show might have 10-15 competitors in some classes.

Larger shows typically have more classes in order to keep things competitive.

You must select at least one class to compete in a show. Competitors are usually allowed to participate in up to five classes per show.

Each additional class costs extra. I paid $75 per additional class in the NPC. You are allowed to cross categories unless otherwise stated in the show notes.

Crossing categories means you compete in two or more categories (Bodybuilding, Classic Physique, and Men’s Physique) during the same show.

Since this is your first show, I recommend competing in the ‘True Novice’ class for your desired category (or categories).

‘True Novice’ is for brand new bodybuilders that have never competed before.

I also recommend doing the ‘Novice’ and ‘Open’ classes for those same categories. This will improve your stage presence and build confidence.

You’ve already come this far, trained hard, and dieted diligently. You might as well maximize your stage time, get experience, and increase your odds of taking home a trophy.

The Beginner’s Guide to Bodybuilding Competitions

Now that you know the bodybuilding associations, categories, and classes, there’s only one thing left to do…

Pick a Show!

Now that you know the basics of bodybuilding shows, pick a class you want to compete in.

Select a show that is 12-16+ weeks away.

Consider the location of your show. You need to check-in the day before the show to get your official height and weight, so keep that in mind when planning. Many competitors budget for travel and an overnight.

You’ll need at least 12-16 weeks to prepare for your competition. The earlier you start the better!

Start Your Competition Preparation Early

Start prep 16 weeks out from your show date.

This should provide you adequate time to look your best without running out of steam prior to showtime.

You want enough time to slowly drop weight.

Gradually chipping away at your physique is less of a shock to your system and will make prep more tolerable.

Seriously, give yourself a minimum of 12 weeks to prepare.

Rushing your contest prep is no fun. It can lead to burnout, wild emotions, and muscle loss.

Crash diets make you miserable and you risk not looking your best on show day.

It’s better to slowly ramp down your calorie intake gradually over 16 weeks rather than double-down 8 weeks out. (Ask me how I know this.)

I’m speaking from experience here. I cut my calories in half for my competition because I only had eight weeks to prepare.

As a result, I lost more muscle mass than I should have during prep and appeared skinny on stage.

Bodybuilding Competition Diet

Diet is the most important part of competition preparation.

Your diet must be on point if you want to look your best on stage.

This is also the most challenging part of competition.

Dieting will test every ounce of your willpower. Temptation will follow you like a shadow.

You need a plan and you need to prepare accordingly in order to stay on track.

My contest diet consisted solely of whole foods like beef, chicken, eggs, and green veggies.

Oats, sweet potatoes, and peanut butter protein shakes were also part of my diet.

I ate six meals a day during prep. Which equals one meal about every three hours. Each meal was roughly 300 calories, give or take.

Meal prep is mandatory during contest prep.

You will be physically and mentally exhausted. As a result your willpower will be worn thin.

You must do everything in your power to ensure you set yourself up for success.

meal prep keeps your diet in check and gets in front of problems before they start.

Meal Prep for Bodybuilding

Eating six meals a day is very impractical unless you meal prep.

Meal prep ensures you have all the food in your diet plan ready to eat.

Meal prep is easy once you get the hang of it. Just pick a day each week and cook all your meals that day.

I cook all my meals for the week on Sunday. It takes less then 90 minutes to slice, dice, and cook all my meals for the week.

If you like fresher food or more variety in your meals, then meal prep twice a week: once on Sunday and again on Thursday.

Crock pot, baking sheets, and big frying pans are all necessary tools for any meal-prepper. You’ll need food storage containers too!

I use pyrex glass containers because they are microwavable.

Bodybuilding Competition Prep Diet Food List

Here’s a list of foods that were part of my meal plan:

• Ground beef (90-95% lean)
• Sweet potatoes
• Steel cut Oatmeal
• Natural peanut butter
• Whole chicken eggs
• Egg whites
• Chicken breast
• Lean Turkey
• Avocado
• White fish
• Salmon
• Sardines
• Tuna
• Broccoli
• Asparagus
• Spinach and dark green lettuce.

I had meat or eggs with a green veggie for five meals. My sixth meal was a protein shake.

I didn’t program any cheat meals into my prep because I had a lot of weight to lose fast.

Bodybuilding Prep Diet Tips

DO NOT BUY ANYTHING THAT IS NOT ON YOUR DIET PLAN. Because you will eat it and it will set you back.

I binged uncontrollably several times while prepping. Almost once a week.

One time was particularly bad – I remember hosting a cookout at my house and a guest left a plate of lemon bars.

I love lemon bars and put them in the fridge without really thinking about it.

I should have given them away because a few hours later I stood in the kitchen with the fridge door wide open while shoveling lemon bars into my mouth.

The urge to eat is very powerful when the temptation is there. Remove all temptation in the first place and it will very much increase your chances of success.

Enable yourself for success by keeping foods that sabotage your diet away from you.

Bottom line: If it’s not on your diet plan, don’t have it in your house!

Pick Your Starting Macros

I say ‘starting’ macros because your macros will likely change over the course of prep.

Start by finding your maintenance calories and subtract 500 from that number.

Then distribute your calories across your macros. High protein, moderate fat and low carb diets are typically best for cutting fat and maintaining muscle mass in a calorie deficit.

Track Macros

Track your macros and measure everything.

You will most likely have to make changes to your diet as you go.

You need to know exactly what and how much you are eating every single day in order to make meaningful adjustments.

Download the ‘My Fitness Pal’ app and start tracking everything. Get a food scale too, so you know how much you’re eating.

Weight Yourself Every Day

Weight yourself every day at the same time.

Write down the date and your weight on a piece of paper. Tape that piece of paper on the wall by your scale so you write it down.

The best time to weight yourself is first thing in the morning after you use the bathroom and before you eat or drink anything.

Your weight fluctuates throughout the day so you need to weight yourself with consistency to understand how your diet and training effect your weight.

Contest Prep Supplements

I’m going to stick to natural supplements here because that’s what I know.

These are the best supplements that actually work that I’ve found so far.

• Liver tablets to keep energy levels high and for extra protein.
• Vitamin C – helps with recovery while in a depleted state and wards off illness (illness is prep disaster).
• Kelp – Keeps cells healthy and functioning properly.
• Whey Protein – 1-2 protein shakes a day for lean protein. You will need the extra protein and shakes come in handy in a pinch.
• Magnesium, Calcium, Zinc, Vitamin-D combination is needed for body function, good mood, and better sleep.

My Bodybuilding Competition Prep Workout Plan

Your workout should remain the same as your off-season training.

You may want to reduce the volume performed, since you are in a calorie deficit.

My advice is to train as intensely as you can for as long as you can. Dial back the last week or two before your show.

Try going hard, train smart, and adjust accordingly. Some people can keep the intensity high throughout their prep.

Others dial it back a little.

You can expect challenging workouts. You may be tired or unfocused. Count on having to force yourself to mentally prepare for workouts.

How to Stay Motivated in the Gym

Have a great workout playlist, listed to motivation, meditate or state affirmations before and during workouts – whatever it takes to stay focused and train with purpose.

Prep is not a time to try anything unreasonable or risk injury.

Your prep workout should focus on heavy compound lifts to maintain as much muscle mass as possible.

Bodybuilding Prep Workout Routine

I trained with weights every day for eight weeks straight leading up to my show.

I trained hard 5-6 days a week and do some sort of active recovery 1-2 days a week.

Active recovery typically meant training weak points, or anything that wasn’t as sore as the rest of my body.

I stuck to compound exercises like deadlift, squat, bench, pull-ups and rows. These are the best muscle preservers and fat burners.

I also incorporated a lot of isolation training using dumbbells to shape and sculpts my muscles.

Each muscle group was trained twice a week on average. I trained instinctually for my first competition.

I was much more strategic while training for my second competition.

Meaning I focused on the exercises that would get my proportions right and keep muscle in the right spots.

You’re unlikely to build much muscle during prep, you want to maintain as much muscle mass as possible while losing fat.

The best you can hope for is some body recomposition, if any, and pray to the Iron gods that you maintain as much muscle mass as possible.

That being said, I stuck to an old school push-pull-legs program. Taking rest days as needed.

Bodybuilding Contest Prep: Cardio

I have mixed feeling about cardio during competition prep.

For one of my shows I did no Cardio. None. Zero.

For my other show I did a lot of cardio. I wasn’t particularly more shredded doing cardio compared to when I wasn’t doing cardio.

However, cardio helped condition my body for show day which was very challenging.

The day of the show is exhausting. You are tired, dehydrated, hungry and utterly depleted. Posing for several minutes is a workout in itself.

Cardio helps you hold poses firmly for extended periods of time. The judges can have you pose as much as they want.

I would err on the side of caution and do cardio 4-5 days a week for 25-30 minutes each session.

Increase the duration of cardio if you want to burn fat faster.

As far as the style of cardio, you can bike, jog, of climb the stair master. Just get a good rolling sweat going.

Intensity should be around 120-140 beats per minute. This is the fat burning zone.

Bodybuilding Competition Posing [With Pictures]

Do not underestimate the importance of posing.

Posing is EXTREMELY important to looking good on stage. Posing should be second nature for you by the time you take stage.

You should spend at least 30 minutes posing everyday during prep.

Come showtime you will be tired, hungry, dehydrated, and in pain while posing on stage.

You only have a second to nail your pose and hold it so the judges get a good look at you.

Practice in front of a mirror or video record yourself so you can analyze.

This is where a coach is very valuable. You can look like shit and think you look great. A good coach will tell you the truth and help you bring your best self on game day.

Each bodybuilding category has select ‘mandatory poses’.

The mandatory poses helps judges to get a fair look at all the competitors.

Make sure you present your best self to the judges. You won’t have a mirror on stage and you will be performing on instinct. (You can have your coach watching and talking to you while posing, which is super helpful. But they have to be there for that.)

Drill all the mandatory poses until you can do them in your sleep.

Bodybuilding Mandatory Poses

I will demonstrate the poses in the next section. But first, here they are as a list:

• Four, Quarter Turns
• Front Double Bicep
• Back Double Bicep
• Side Chest
• Abs and Thigh
• Side Tricep
• Favorite Most Muscular

Classic Physique Mandatory Poses

Classic Physique has many of the same poses as the bodybuilding category, minus Most Muscular and Side Tricep.

• Four, Quarter Turns
• Front Double Bicep
• Back Double Bicep
• Side Chest
• Abs and Thigh
• Favorite Classic Pose

Classic Physique Mandatory Poses: Quarter Turns

The Quarter turns are just want the sound like. You start facing the judges and turn 90 degrees three times.

Front facing, left side, back facing, and right side. Judges are looking for muscle definition, proportion, size, and symmetry.

(For reference, I am 6’3″ and about 183 pounds in the pictures below.)

Front Facing Quarter Turn

Left Facing Quarter Turn

Back Facing Quarter Turn

Right Facing Quarter Turn

After the quarter-turns come the remains mandatory poses.

The judges can call out any pose they want, in any order.

They may have you perform poses multiple times to get a good comparison of the competitors.

During my second competition, I did Back Double Bicep and Abs and Thigh pose 5 times each in one class judging.

Classic Physique Mandatory Poses

Side Chest

Pick you ‘best’ side for this one.

Here the judges evaluate your chest thickness, as well as the size, definition and proportion of your shoulders, arms, thighs and calves.

Front Double Bicep

Here judges evaluate your ‘V’-taper, waist to shoulder ratio, arm development, abdominals, and legs from the front.

Back Double Bicep

Similar to Front Double Bicep but judging your back and hamstring development as well.

Abs and Thighs

This is your opportunity to show off your shredded core and feathered quads. (hopefully you have more leg definition that I did!)

Favorite Classic Pose

Channel your inner Frank Zane, Serge Nubret, or Mike Mentzer for this one.

Men’s Physique Posing

Men’s physique poses are quite different from Bodybuilding and Classic Physique.

There are really just two poses, and they go like this: You put your hand on your hip and make your back and shoulders look as wide as possible.

You face the judges so they get a look at your front, then you turn around to show them you back development.

Front Facing

Back Facing

The same pose as Front Facing just with your back facing the judges.

Competition Prep Tips

Hire a Coach

I did not hire a coach for my first competition. I just winged it (typical).

For my second show, I wised up and hired a coach.

The result was a vast improvement in my posing and confidence taking the stage.

My second show was much larger than my first. I wanted expert advice on how to prepare properly in order to bring my best.

My posing, diet and training protocol needed an overhaul if I want to be competitive.

Posing especially was a weakness for me. I also knew I could shave off a few pounds for my second show.  And with the help of Goob (John Dorsey of GoobUTraining.com), that’s exactly what I did.

Some things are worth paying for. Get yourself a good coach. You will learn a lot from them and you keep the knowledge forever.

A good coach will also give you confidence. Which is key to be successful. Having a rockstar coach in your corner will take a load of stress off your mind. This lets you pour everything you got into your training.

Buy Your Posing Trunks EARLY

Each category requires specific posing trunks.

Bodybuilding requires man-kini type trunks, Classic Physique posing trunks are like boxer briefs, and Men’s Physique posing trunks are board shorts, just like you would wear to the beach.

Check your show’s rules for specific posing trunk requirements.

Some shows require black trunks for bodybuilding and classic physique. And Men’s Physique shorts need to be a certain length and color pattern.

Buy your posing trunks early!

You need to return them and re-order. So build time into your schedule just in case.

Bodybuilding truck manufactures can be sketchy. There are a lot of discount retailers out there. Many are overseas and sizing standards vary. A medium from one retainer may be an X’Large from another.

Double and triple check your measurements and fit for your trunks.

Luckily, I read the comments before ordering my trunks. I had to buy trunks two sizes larger than normal because the manufacture sizes where not normal.

The trunks where fine but the size descriptions where off on the website.

NPC Shows are Not Natural (unless stated)

You will be competing against guys on steroids if you are a natural competitor.

The difference between a chemically enhanced bodybuilder and a natural bodybuilder is significant.

The sheer amount of muscle mass your body can hold with the help of steroids is huge.

 

As a natural bodybuilder I had many challenges to overcome. I refuse to take steroids and won’t let that be an excuse for not being competitive.

Being a natural bodybuilder in an NPC show is like bringing a knife to a gun fight. You better have a sharp knife and know how to use it.

This is where posing becomes critical. I have to maximize my strengths and minimize my weakness with my posing.

You can create the illusion of size with perfect posing.

Remember to Check-in the day before your show

There’s a mandatory check-in the day before the show. The judges check your height and weight.

You typically get a t-shirt and a goodie-bag with all kinds of protein and pre-workout samples.

You’ll also get your competitor number…

Memorize Your Number!

While on stage the judges refer to you by your number.

They call out your number and tell you to change position. Judges place you next to certain competitors so they get a good comparison for scoring purposes.

You may be asked you move several times depending on the judges and competition.

Commit your number to memory!

Pick Your Posing Song

You’ll do a solo posing routine at the evening show.

It can be anything you want. It’s your moment to show off and be creative in front of a crowd.

I had to burn a song to a CD and hand it over to the promotion team during check-in.

Obviously, you should practice your posing routine to your song before showtime.

Get to Bed Early

Go to bed early the night before the show.

You will be exhausted from peak week and will want a full tank for the show.

Hit the sack as early as you can.

Show days are long days. You have to wake up early for pre-judging and still have energy for the night show. All the while being hungry and dehydrated. You better get some rest!

Get Your Spray Tan

You get your first coat of spray tan the day before the show.

I schedule my tan in the evening. Then I go straight home and go to bed.

I always use the tanning provider for the show. It’s hassle free and let them deal with the mess.

Shower a few hours before your spray tan and don’t use lotion or deodorant! It will mess up your spray tan.

Wear baggy sweats, a loose hoodie, and flip flops after your tan otherwise you’ll get fake tanner on everything.

Keep some towels in your car too! You don’t want to stain your interior.

Shave Two Days Before Competition

Shave your body the day before your first spray tan application.

Any sooner than that and stubble will show. Any later and the spray tan will get in your skin.

I literally shave my entire body with a razor and shaving cream. It takes forever and makes a mess but just get it done.

Some people use hair remover but I didn’t touch the stuff. Apparently it can rub your nipples off.

Have Your Posing Routine Down-Pat

To me, posing takes just as much discipline as training and diet.

There’s no time to think on stage. You need to hit your pose automatically when the judges call it out.

You need to stick the pose immediately and remain hard and tight like a statue.

Building the muscle memory is extremely important.

Take the judges vantage point into consideration. Their shoulders are level with the stage. They will be looking up at you. So keep that in mind when posing so you hit the right angles.

Make sure you are confident and have stage presence. It goes a long way the the audience and the judges.

In addition to your mandatory poses, you need to prepare a posing routine for each category you’re competing in.

Practice your posing routine until you’re comfortable with it.

This event routine doesn’t count for anything but is your time to be on stage alone showing off to the crowd.

I didn’t have any posing routine ready for the evening show.

Which meant I went out in front of hundereds of people with a routine that I just learned minutes prior to performing.

I came up with a simple routine, 5 or 6 poses and drilled it a few dozen times while the other classes were on stage.

Prepare your snacks and gear for show day

Get your pancakes, rice cakes, and salt ready to go.

Get it ready and packed the night before the show.

Pack all your stuff for show day the day before.

MAKE A CHECKLIST so you don’t forget anything. Your mind will be jumbled, fatigued and excited. Don’t rely on memory alone.

Make a list of everything you need to take with you and go through it one by one.

Learn to pump up with resistance bands

Most venues will not have free weights and they won’t let you bring them in.

Get a resistance band and practice pumping up with it.

How to pick a posing routine

Look at old school bodybuilders for inspiration. Mike Mentzer and Frank Zane were great posers.

Pick poses that show your strengths and minimize your weaknesses.

MAKE SURE YOU GET YOUR MANDATORY POSES DOWN.

Your mandatory poses from the pre-judging are the only poses that matter during the competition in terms of scoring and placing.

Make sure you are comfortable with your evening routine so you’re calm and collected.

What Happens at NPC Bodybuilding Shows?

As far as the show itself goes, there are two sessions: Pre-judging and the Main Event.

Pre-judging takes place in the morning. Usually between 9-10 A.M.

The crowd is small, usually just coaches and close supporters. Other than that, it’s the judges and the competitors.

Pre-judging is when the competitors are scored.

The show order is as follows for men: Bodybuilding first, then Classic Physique, and finally Physique. Pre-judging takes anywhere from 1-3 hours depending on show size.

After pre-judging, most competitors go eat a burger and fries and squeeze in a nap if possible before the evening show.

The evening show audience is much larger. Each competitor takes the stage to perform their solo posing routine.

There’s a pose-down between the top-placers for each category. Then an Overall Winner is declared.

Final Thoughts on Bodybuilding Competitions

Train hard, it’s a great experience. It’s a good way to put productive pressure on yourself to train and see what you’re capable of.

It’s a lot of fun. You meet other competitors. There’s always a guest poser whom is a professional bodybuilder. You can talk to them and get advise on training and diet.

It’s an enjoyable experience and there’s nothing better than healthy competition to make yourself better.

So if you’re thinking about doing a bodybuilding competition, my advise to you is just do it!

I made a ton of mistakes for my first competition but loved every minute of it!

It’s a rewarding and enriching experience. If fitness is your thing, you gotta experience the thrill of being a bodybuilding competitor at least once in your life.