Utah bodybuilding evolving to Mens Physique

“Really I could compete? But I’m not that big” I can’t tell you how often I hear that question. People think that Bodybuilding is only for the really big guys, and yes there is a place for that, but the trend is moving toward more of a “Beach Body” for both men and women. The new class of Men’s Physique has taken off in the last few years. In this class you don’t wear a speedo, you wear board shorts and you get judged more on definition, symmetry and leanness instead of sheer size. IMG_9826 Joshua Brent (pictured above) was our winner last year. You are more ready than you think! There is a lot of people in the gym that can walk on stage and compete with a little leaning out and some posing training. The beauty of this class is it opens the sport of Bodybuilding to a lot more people.  If you take an average gym, you will find maybe one or two guys that could compete in a Bodybuilding category. But you might find 20 that could compete in Men’s Physique. Women this is for your too!  The classes of Women’s Figure and Bikini have really opened up the sport to women.  So many of our competitors have worked on achieving a beautiful, fit body,  just to look and feel great without thinking of competing. Now those women can receive the recognition they deserve on stage.  We have added a “Mom’s” class to the show and it is truly inspiring to watch women get their bodies back after a baby. An added bonus is that competitors meet other like minded women, who become life long friends and training partners! This is such a supportive group of women, all helping each other to be the best they can be. g3k7_u1HL5M7W7MDr9B_jhnkFBUfh-VtkGKKEAkRmDg So don’t wait, pick a contest and sign up today! The NGA Western States Championships is a perfect first competition because it is a growing show in the Western U.S.  Not too big, so your chances of placing in the top 5 and getting a huge medal are pretty good. For more info see www.sixripped.com. See you May 9th, 2015!

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Bodybuilding/Physique/Figure/Bikini Posing: How to, for beginners

One of the main questions I get asked from new competitors is, “what exactly do I have to do on stage?”.  Depending on which class you are entering, (bodybuilding is the most complicated), the posing is not that difficult and should not scare you away from entering a competition. That being said, having a good posing routine and stage confidence, can make or break your competition. In the Mens physique, Women’s figure and bikini classes, the posing is something anyone can master. Basically you are walking across the stage and doing quarter turns and letting the judges get a good look at you from all angles.  The trick is to learn how to flex your body while looking relaxed, and learning how to best present your beautiful self to the judges. There are required poses for each class and to learn and master them we advise you to hire a posing coach. We have added a bunch of videos to the bottom of this post to help you with your posing. A great way to start is by attending a competition. See what the competitors are doing, look at the way they move and see what the winning competitor did better than the others. Then go home and try it in the mirror or better yet, video tape yourself. Now as you are watching yourself, realize that you can’t see everything you need work on. We often see only what we want to see, so hiring a posing coach is really valuable.  They can see exactly what you need to work on and help you attain that winning stage presence. We all have blind spots and that is where the coaches are worth every penny. Hire a posing coach or attend a posing workshop to learn the required poses and nail them for competition day. We are offering a posing workshop on April 17th, 2015, 7:00 pm. The workshop will be held at: Dub Campus 2900 South 300 West, Salt Lake City.  Check it out on facebook: https://www.facebook.com/events/798899226846067/Here is the event info:

Come learn how to look your best on stage! Open to everyone, (NGA, NPC) whether you are a beginner or a past competitor. Learn how to improve your stage presence, posing, training, nutrition, suit fitting/color, etc. Find out what the judges are looking for, required poses and more.  (Also available Polygraph Testing) Coach’s: Krissy from Iron Heelz, Sandy from Body by Sandy, D’Marko Blewett from Dub, and more!!

Dub Gym has large mirrors and lots of space to do actual posing training with attendees. Bodybuilding, Figure, Physique, (men in uniform) and Bikini groups will be divided for most of the event in order to allow the most individualized instruction and attention. There will be Vendor Booths featuring: Supplements, Hair, Makeup and Jewelry, Posing Suits, Meal planning and more.

Please contact Sandra ASAP if you’d like to be a part of this amazing event as space is limited for vendors & attendees. All questions should be directed to: sandramhickey@yahoocom.  $25 per attendee and $50 per vendor.

Tickets: www.eventbrite.com/e/posing-workshop-at-dub-nutrition-gym-tickets-16299808165

Check out these links for more detailed info: http://www.bodybuilding.com/fun/the-5-secrets-of-successful-competing.html http://www.bodybuilding.com/fun/alissa21.htm – Women’s Fitness and Figure posing guide http://youtu.be/IfpNV_pTIVk – Men’s Physique http://youtu.be/ZbC5F0dLpgY – Men’s Physique http://julielohre.com/figure-posing-guide/ – (including Video) Womens http://youtu.be/lKMKboloslo – Women’s Figure http://youtu.be/f5luYah80z8 – Women’s Figure http://youtu.be/QS4QalW0ES8 – Women’s Bikini http://youtu.be/kgyHSNVGwCY – Women’s Bikini   Here are the guidelines from the NGA for the Bodybuilding Class – Prejudging (day show) Relaxed poses from front, left side, rear and right side. Competitors should be semi-flexed, not aggressively posing. The feet should remain flat on the floor and the body and head facing stage left and stage right for the side shots. One minute of individual free posing (optional) should be omitted in shows with a large quantity of competitors. Athletes will be called in groups of three to six to stage front for Mandatory Pose comparisons. The following mandatory poses shall be used by judging panels associated with the NGA. These poses should be presented such that the judge may make a clear determination of comparisons, with contestants not turning from side-to-side (unless instructed). Contestants must hit the pose and relax on the command of the Head Judge, or he/she will be penalized with lower placement for not following instructions.

The poses are:

  • Front Double Biceps Contestant should stand on two feet and have upper arms out to the sides parallel to the floor, with elbows bent at approximately 90-degrees with forearms parallel to torso. Legs, lats, chest, abdominals and arms should be flexed.
  • Side Chest Pose Contestant should stand on foot farthest from the stage with front leg bent to show the calf and leg biceps. The front arm should be bent at approximately 90-degrees with the rear hand gripping at the wrist. The chest should be lifted and the abdominals pulled in tightly. The competitor may pick a side of choice to display to the judges unless told otherwise.
  • Side Triceps Pose Contestant should stand in leg position similar to side chest pose, with the frontal arm hanging alongside the body, grasped at the waist by the rear hand from around the lower back. The triceps should be tightened, shoulders, chest and abdominals flexed and the legs and calves tight. The side of choice may be displayed unless instructed otherwise.
  • Rear Double Biceps This pose is exactly as the frontal version except that the contestant must bring the leg of choice toward the judges and “spike” the foot to show calf and leg biceps development. Contestants should not lean excessively toward the rear of the stage, nor lean backwards too far toward the judges.
  • Rear Lat Spread Contestant should face stage rear with calf of choice “spiked” toward the judges and grasp the waist with closed hands and spread elbows to flare latissimus. Hamstrings and glutes should be flexed, with emphasis on showing judges the width of the back (V-shape) as well as detail in the lats, teres major, rhomboids and trapezius, erectors and rear deltoids.
  • Overhead Abdominal Pose The contestant must stand facing the judges with one leg extended slightly forward and with hands clasped behind the neck. The abdominals must be fully flexed, with air expelled, with the legs and chest also tight. One-arm variations of the abdominal pose are PROHIBITED unless instructed by the Head Judge.
  • Most Muscular Pose This pose will be required only for the men. The contestant must stand with one leg slightly extended toward the judges and assume a favorite of the following most muscular poses. Either the “crab”, hands-on-hips or partial crab (with one hand behind back) variations may be used. Side most muscular poses are not permitted unless instructed by the Head Judge.
  • Optional Poses The judging panel may request additional poses depending on necessity. These may include Side Hamstring Curl, Stand-On-Calves Pose, Serratus Side Pose, etc.

Finals (Evening Show)

  1. Presentation of the line-ups (should be omitted for classes of five or less);
  2. Posing routine to music (60 second limit for Amateur / 90 second limit for Professionals) – may be judged in amateur competitions;
  3. Announcement of the top five per class;
  4. Posedown (class);
  5. Presentation of class awards;
  6. Symmetry and muscularity comparisons for class winners (judged);
  7. Posedown (overall); and
  8. Presentation of overall awards.
Men’s NGA Physique Criteria Stage Presence and Personality Contestants will be asked to walk in board shorts (Shorts must be above the knee in length and can be one inch below the belly button, no spandex and logos are not permitted on board shorts manufacturer’s logo such as Adidas or Nike symbol are acceptable. Competitors will enter the stage without a shirt and barefoot. The moon pose is not allowed Judges are looking for the contestant with the best stage presence and poise who convey his personality to the audience. Presentation Competitors will walk to the center of stage alone and perform front and back turns with optional pose of hand on hips or hands in pocket. Finishing facing the judges then proceed to the side stage. Comparison Round • The competitor will be brought back out in a group and be directed to do turns. • Judges will have the opportunity to compare competitors against each other in turns. • Promoters can Choose to have one height class, two height classes, or more NGA Women’s Fitness / Figure / Bikini Pre Judging – Two Piece Suit The contestant will present quarter turns with other contestants wearing their two piece swim suits and choice of heels. Judges may ask to change contestants for comparison. Each round will be worth one half of the total score. Night Show At the night show contestants will be introduced one by one. They will move to stage left or stage right. When all are on stage they will line up for quarter turns then exit the stage. In round two the top three will be selected, others will file of stage, at which point the placing will be announced. Class winners will be brought out for comparison to select overall winner. Note to contestant: do not use pastel suits. They have a tendency to wash you out under the lights. Wear little to no platforms. They do not display your calves at their best. Regular heels are standard.  

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