CONTENTS

THE ULTIMATE BODYBUILDING

POSING
HANDBOOK
PERFECT YOUR POSING TO SHOWCASE YOUR
HARD-EARNED PHYSICAL ATTRIBUTES ON STAGE
WITH THIS STEP-BY-STEP GUIDE

IN PARTNERSHIP WITH

FROM THE EDITORS OF MUSCLE EVOLUTION, SOUTH AFRICAS

ONLY DEDICATED BODYBUILDING MAGAZINE

CONTENTS

CONTENTS

IT ALL STARTS IN THE MIRROR

TYPES OF POSING
POSING REQUIREMENT
PERFECT YOUR POSING
PRACTICE, PRACTICE, PRACTICE
MANDATORY POSING GUIDELINES

QUARTER TURNS
FRONT DOUBLE BICEPS
REAR DOUBLE BICEPS
FRONT LAT SPREAD
REAR LAT SPREAD
SIDE TRICEPS
SIDE CHEST
FRONT ABDOMINAL AND THIGH
MOST MUSCULAR

POSING ON STAGE
FREE-POSING ROUND
BONUS TIPS
SIDEBAR
10 TIPS FOR POSING
PRACTICING POSING FOR MUSCLE
GROWTH AND SELF ASSESSMENT
THANKS

CONTENTS

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CONTENTS

T TAKES MUCH MORE THAN

A PERFECT BODY TO REIGN
SUPREME ON THE COMPETITIVE
BODYBUILDING STAGE. TO WIN
SHOWS YOU NEED TO KNOW HOW
TO SHOWCASE YOUR CHISELED
PHYSIQUE TO THE JUDGES IN THE
BEST POSSIBLE WAY.

With so much emphasis and effort placed on

optimal training and nutrition there is often a
key element of bodybuilding success that is left
out posing and presentation. This is like going
to war without any ammunition. As a competitive
bodybuilder walking onto stage with nothing on but
tan and posing trunks, the best weapon you can have
with you is your posing prowess.
MERVYN HANNIE & BULELANI JOLA

IT ALL
STARTS
IN THE
MIRROR

We all know that dieting for a

show can make you go through
emotional highs and lows. This
emotional state combined with
countless workouts performed with
little to no energy can make you
feel completely and utterly drained.
Regardless of how you feel
you still make time to hone your
ability to display and promote
your physique on stage to the
best of your ability. This can be
tough between the dieting and the
training but you dont want to end
up letting your hard work in the
gym and in the kitchen go to waste
on stage, and possibly miss out on
that first place trophy, especially
if you were the most conditioned
athlete in the pose-down.
You cant afford to make
unnecessary mistakes if you want
to out-muscle your competitors
and be the cream of the crop after
months of tough dieting and
excruciating workouts. It is hard
enough to get to the stage in the
first place and you dont want to
be your own worst enemy when it
matters the most!
Posing is therefore not a last
minute decision on show day but
one of the most important factors
in your preparation for a contest.
It all starts in the mirror where you
need to practice your posing.

CONTENTS

TYPES OF
POSING

A pose is either optional or

mandatory, depending on the
rules and requirements of the
federation an athlete belongs to.
Certain federations may also have
additional posing requirements
for the final rounds such as
pose downs between the top
competitors or even a free posing
routine where an athlete can
get creative and showcase their
physique in unique ways.
During the pre-judging portion
of any bodybuilding show athletes
will be called upon to complete
the mandatory poses. The athlete
can often be called out several
times to be compared with their
fellow competitors. It is at this
stage when the judges get their
initial impressions and start
forming a score based on what
they see. Many athletes believe
that a show is won or lost in prejudging because first impressions
count so much.
Following the mandatories
competitors who make it to the
final rounds may compete in
the free posing round, where
all seven compulsory poses
can be incorporated into a
choreographed 60-second routine.
Once again, points are given here
for excellence in posing ability.

MANY ATHLETES BELIEVE

THAT A SHOW IS WON OR
LOST IN PRE-JUDGING
BECAUSE FIRST IMPRESSIONS
COUNT SO MUCH.

POSING REQUIREMENT
The various federations may have different posing
requirements and criteria, but the main mandatory poses
that can be found in most if not all federations include:
1. Quarter turns
2. Front double biceps
3. Front lat spread
4. Side chest
5. Back double biceps
6. Back lat spread
7. Side triceps
8. Abdominals and thighs
9. Most muscular

THE POSE DOWN:

Once the seven mandatory poses in round two are completed,

the IFBB Chief Judge will call for a 30- to 60-second pose down
performed to music of the organisers choice.

THE POSING ROUTINE:

Once selected, each of the top six finalists will perform an

individual posing routine to music of his choice, up to a maximum
of 60 seconds.
These poses can also be combined in various ways during
the pre-judging and final rounds. For example, according to the
rules and regulations of the biggest federation in the world, the
International Federation of Bodybuilding & Fitness (IFBB), the
Mens Bodybuilding categories will consist of the following four
rounds and posing requirements:
1. PREJUDGING: Elimination round includes quarter turns
and four mandatory poses,
2. PREJUDGING: Round 1 includes four mandatory poses
and comparisons of seven mandatory poses,
3. FINALS: Round 2 includes seven mandatory poses and
a pose down,
4. FINALS: Round 3 includes a 60-second free posing routine.

CONTENTS

Aspiring bodybuilders are

always eager to get their
hands on the latest training
and nutrition secrets. This also
applies to posing but those in the
know will tell you that there is
actually no secret to posing only hard work.
Bodybuilders must put in as
much effort into their posing
routine as they do into their
weight training and their diet.
Athletes who have stood in the
limelight at a bodybuilding show
know that they need to ruthlessly
critique their bodies because
that is what the judges will do on
show day. So before stepping on
stage assess and then reassess.
Identify and then fine-tune
lacking body parts. By knowing
your weaknesses you can attack
them head-on and take on
your rivals with the confidence
of a winner.

BOYSIE NCOBO & LOUIS BESSINGER

PERFECT
YOUR
POSING

BY KNOWING
YOUR WEAKNESSES
YOU CAN ATTACK
THEM HEAD-ON
AND TAKE ON YOUR
RIVALS WITH THE
CONFIDENCE
OF A WINNER.

PRACTICE, PRACTICE, PRACTICE

Before designing your posing routine, you need to get the basics in place:
1. P
 RACTICE YOUR FRONT
RELAXED POSITION:
This is probably the most
underrated pose, and people
seem to think its unimportant.
But remember, this is the
pose you will be using during
the quarter turns as your
transition between mandatory
poses and during the
comparisons, so they really
are important! It is also the
pose that you will find yourself
in the majority of time
on stage.

2. PRACTICE YOUR QUARTER

TURNS: If you know how
to perform these they are
advantageous to you. It is a
chance to show your symmetry,
muscularity and V-taper.

3. PRACTICE THE COMPULSORY

POSES: Most shows are won
and lost during pre-judging,
so it is crucial to show your
physique at its best during the
compulsory poses.

You should be posing every day for at least 30 minutes, practising

the compulsory poses in front of a mirror. You should seek advice
on your posing from an experienced competitor who will review
your posing technique and execution, or you can take pictures
to track your progress on a weekly basis. Evaluate your physique
and determine your strong and weak points. Focus on your strong
points and how you can best display them to the judges.

CONTENTS

TIP: Keep your

arms tense but at
your sides and your
feet flat in each
turn. Dont twist
your head or torso.

QUARTER TURNS

Quarter turns are the first series

of poses a competitor will be
asked to complete. They provide
a good indication of overall muscle
size and definition, and symmetry.
To begin the quarter turns, stand
in a semi relaxed position. Arms
should hang to the sides, with
weight distributed evenly. Widen
the shoulders, flare the lats and
flex the thighs and abs to enhance
muscularity. The quarter turn to
the right is next and shows the

left side of body. As with the front

semi-relaxed pose, you should
stand straight with feet flat on the
ground. Face forward and tense
your shoulders, thighs and abs
slightly. Technically, when standing
to the side you should not twist
your body around to emphasise
any aspect of the upper physique.
This, however, is done quite often.
Another quarter turn to the
right is done to display the rear
musculature of the upper and

lower body. Again, stand straight

and widen your shoulders. It is
also a good idea at this point to
flex the calves and hamstrings
for maximum effect. As with
the previous quarter turns, the
competitor should, when turning
for a third time, stand straight and
look ahead, this time to expose
the right side of the body. Finally,
quarter turn to the right (to face
the front once again) and stand in
the semi relaxed front pose.

JULIAN-LEE RHAMDARI

MANDATORY
POSING GUIDELINES

CONTENTS

FRONT DOUBLE
BICEPS
To convey bicep size and lat width it is

important that the competitor lift their

elbows higher than their shoulders with this pose.
The key thing to remember is to keep the shoulders
down and elbows up so that lat development can
be emphasised. It is also important to pull the arms
back slightly to highlight the separation between
the biceps and triceps. Bend the legs at the knees
slightly to accentuate the quads. Remember to keep
everything flexed. Breathing is also of importance.
Inhale when you bring your arms into the flexed bicep
position. Take short breaths when you are in the pose
and keep your abs as tight and flat as possible.

TIP: Decide
if you look
better with
your elbows
parallel to the
floor or slightly
elevated.
Remember
to always
stand hard
with your abs
braced. Every
muscle group
that faces the
judges must
be flexed at
all times.

TIP: Do not push your

backside out. Keep it
tucked in and tight. Also,
tighten the lower back
to highlight the erector
muscles. With both the
front and back double
biceps keep the thumbs
tucked in as this looks
more professional.

REAR DOUBLE
BICEPS
With this pose try to keep the back leg, which

extends behind, angled out to convey the illusion

of width in the lower body. Flex the calves and
hamstrings for full effect. As with the front double
bicep pose, keep the elbows higher than the shoulders
and spread the lats.

CONTENTS

REAR LAT
SPREAD
Legs should be positioned as in the rear double

bicep pose. Push your waist in with your hands and

flare your lats out (this pose should also emphasise
the shoulder to hip taper). Move your hands to the
front of your body while keeping your shoulders
up and straight. Never hunch over as this can
greatly detract from the muscularity of the upper
lats. Keep your calves, hamstrings and glutes tight
throughout the pose.

TIP: Make your waist look even smaller by putting

your fists on your waist and squeeze the waist
smaller. Exhale and inhale in short breaths while
holding the position. If your midsection is blocky
then your lats and quads need to be as full as
possible to create the illusion of an X-frame.

FRONT LAT
SPREAD
Keep your heels together with toes pointed out

at a slight angle, depending on how you feel your

legs (outer thigh sweeps) are best accentuated.
Place your hands on your waist to decrease its width
and flare out the lats to make them visible from the
front. Keep the shoulders flexed and up.

TIP: Before you

flair your lats
squeeze your bent
arms against your
lats, then crunch on
your abdomen and
really squeeze the
lats with your arms.
Flair your lats in
that position, then
arch your back.

CONTENTS

SIDE TRICEPS

Stand to the side and press the front thigh and

calf hard against the rear leg. Keep your abs tight
and pulled in. Keep the arm to be displayed straight
and grasp the wrist of this hand with the opposite
hand to hold it in place. Press your arm against
your torso to create an illusion of thickness. This is
incredibly important as the triceps tend to get tucked
into the lat, which doesnt allow a true representation
of maximum muscularity.

TIP: Squeeze
your pecs as
much as you
can to display
striations and
maximum
thickness.
Striated thick
chests score
higher at
shows.

TIP: Its very

important
to suck your
stomach in on
this pose and
to flex down
on your abs
and serratus
muscles. It
is also very
important to
give the judges
just the right
view avoid
a full-on side
view. You need
to show a bit of
your chest and
the far shoulder
to create the
illusion of width
and size. The
judges are
looking for the
obvious quad
and hamstring
development
and separation,
as well as
serratus,
shoulder
and tricep
development,
separation and
striations.

SIDE CHEST

Position your legs as you would with the side

triceps pose. Take a deep breath and lift your chest
up and out. Grasp the arm to be displayed with the
opposite hand. Bend your arm to flex the bicep. Avoid
lifting the rear shoulder up as this will reduce chest
thickness. Instead, keep this shoulder down and bring
your arm across slightly to highlight the striations in
the opposite chest muscle.

CONTENTS

MOST MUSCULAR

(OPTIONAL OR COMPULSORY)

As the name suggests, the most muscular pose

should display maximum amounts of muscle to
overwhelm the judges. All frontal muscles will be
displayed as the competitor crunches each hand
together while contracting the chest, biceps and
shoulders. There are many variations on this standard
most muscular pose: stand with palms on hips and
push down, or place one palm on your hip and the
other in front of the body, or place both hands behind
the back and pull your arms forward.

TIP:
When you
contract your
abdominal
muscles for
this pose
its very
important to
note if your
waist gets
thicker when
you flex down
as this might
detract from
your overall
symmetry.

FRONT ABDOMINAL
AND THIGH
With this pose, try to emphasise lat width and, of

course, ab and thigh development. Begin by placing

one leg out and flexing the thigh and calf. Place your
hands behind your neck and bring your shoulders
down. Flare your lats while keeping elbows up and
back. Vacuum the abs in and crunch down on the
frontal rib cage, abdominal wall, intercostals, serratus
anterior and obliques while exhaling.

TIP: Dont
forget to flex
your thighs
and calves
when you
do a most
muscular
pose.

ANDREW HUDSON & CHRIS PILLAY

CONTENTS

POSING ON STAGE
Judges use the mandatory
poses to make a detailed
assessment of each athletes
primary muscle groups,
physique, muscle bulk, balanced
development, body fat, muscle
shape, muscular density and
definition, to name a few. They
then score the athletes and rank
them to see who progresses to the
next rounds.
To catch the judges eyes, when
the chief judge calls out the pose
athletes should get into the pose
as quickly as possible. This ensures
judges will be able to assess you
completely before they begin to
assess the next athlete, which will
definitely be to your benefit.
You never know exactly when
or which judge is judging you, so
give all the judges the opportunity
to assess you correctly. By doing
this you know the judges would

have assessed your physique

correctly, saw what they needed to
see and can now compare you to
the next athlete. It is important to
stay in the posing position until the
chief judge advises you otherwise,
because this is the time when you
fight for your position.
When an athlete hesitates to get
into the pose, valuable time goes to
waste before the next compulsory
pose is called. The longer you wait
to get into the pose, the shorter
the time the judges have to assess
and compare you before the next
pose. Remember that you have to
show the judges what youve got;
the compulsory poses give you that
opportunity so use every minute to
its full benefit.
And always remember to stand
hard! When comparisons are called
out of which you are not part of, it
is important to remember that you

are still being judged. Judges use

this time to look at other athletes
in the background. It might have
happened that an athlete took a
long time to get into compulsory
poses or two athletes are very
closely matched, and the judge/s
need to make sure that his/her
assessment is correct.
Remember, judging is all about
decision making. You need to
help the judges make the correct
decision. Its not easy to stay in
a pose or to stand hard for long.
However, as this is very important
it should be part of your
competition preparation. Even
if your posing routine doesnt
determine your placing, it is so
refreshing to see a choreographed
routine. It is always enjoyed by the
crowd and by the judges and gives
you the opportunity show off all
your hard work.

CONTENTS

This includes a posing display

by the competitor that is
choreographed to the music
of their choice. The idea with
free posing is to choose music
and emphasise poses that will
complement your physique and
natural stage presence.
Select music that you like and
feel comfortable with. Suitable
choice could range from
heavy metal to upbeat techno,
depending on the individuals
personal taste. Smaller
competitors who perhaps are
blessed with greater symmetry
could use softer music; classical
or easy listening for example.
Whatever you choose, it must have
a good introduction and ending.
Try to cut the music to 60 seconds.
Plan your poses for the freeposing round around distinctive
sections in the music. Make sure
that your transitions (how you
look between poses) are smooth:
the smoother they are the better
your routine will be. If you are
known for overall massive muscle
development power poses
like the most muscular should
be emphasised.
A free-posing routine should also
include all of the compulsories, or
variations thereof, and incorporate
many optional poses such as the
intercostal twist crunch, hamstring
flex or the javelin-thrower (an
iconic classic bodybuilding pose
that emphasises a physique). Its
also important to try to develop
something unique that will catch
the judges eyes. Keep in mind that
you have 60 seconds to perform a
routine. Hold each pose between

COBUS VAN DER MERWE

FREEPOSING
ROUND

WITH FREEPOSING IT IS ALSO

WISE TO PERFECT
THE TRANSITIONS
BETWEEN EACH
POSE, AS A
DEFICIENCY IN
THIS AREA WILL
GIVE THE
APPEARANCE
OF A SLOPPY
ROUTINE.
three and four seconds before
moving to the next one.
With free-posing it is also wise
to perfect the transitions between
each pose, as a deficiency in this
area will give the appearance
of a sloppy routine. Transitions
are essentially all movements
between any given pose and will
need to be factored into the prejudging compulsories as well. With
transitions it makes sense to remain
flexed but relaxed enough to flow
from one movement to the next.
Aim to perform your turns gracefully
and not in a machine-like manner

as youll only end up with a clunky

robotic-like routine.
To build a perfect routine the
best is to limit the number of
poses between transitions if you
are a novice. This will keep your
transitions smooth and leave
fans shouting for more if your
routine is properly choreographed.
It is important to seek advice
and guidance from competitive
bodybuilders to develop this
routine. Even a choreographer
could give valuable lessons on
what to do and what to avoid in
a free-posing round. Friends and
family are also great sources of
feedback on your poses to provide
that much-needed critical eye.
Once you have your routine
planned out and your music
selection finalised you then need
to practice until it becomes second
nature. There is nothing more
distracting for judges and fans
than hesitations during transitions
or athletes who struggle to move
with fluidity from one pose to the
next. This gives the impression
that your routine is sloppy,
unrehearsed and haphazard, and
you dont want that. Devote ample
time to your posing routine before
a competition. Remember to
focus on the compulsory poses
before you attempt to do any
signature poses.
You must know your strong
points and the particular type of
energy you want to bring to the
stage in your free-posing round.
Each bodybuilder is different,
so only through practice and
observation will you be able to find
your own way of hitting each pose
effectively. You dont want to waste
weeks of dieting and hard training
to risk a good placement by not
mastering the transitions to show
off your physique.

CONTENTS

IT IS UP
TO YOU

CHRIS FITZPATRICK

During the posing rounds it is

important to keep in mind that
the judges can only judge what
they see on the stage on show
day. It is up to you to highlight the
strong points of your physique while
downplaying your weaknesses.
In general judges at bodybuilding
shows will all look for a hard,
striated physique where muscles
and muscle seperation is clearly
visible through the skin with nearzero body fat distorting the view.
All that posing practice will amount
to nothing if you havent achieved
the level of muscularity and
conditioning required to achieve
success on the competitive stage.

JOHN LESLIE & VUSUMZI NJISANE

FLEXING
AND POSING
Posing between sets at gym can have a profound effect on

muscle hardness and detail. In fact, entire workouts can be

based around the concept of iso-tension, where the muscle is
tensed and held in an isometric contraction for a count of ten.
Flexing works in much the same way, but for bodybuilding
purposes the emphasis should be perfecting your pose and
chiseling your muscles as a pre-contest strategy.
Posing in the gym also helps you to pre-assess your physique
to observe any weak points, which can then be addressed
before stepping on stage. As bodybuilding legend Arnold
Schwarzenegger himself once said, You cant practice posing
too much. I always believed in flexing and posing whatever body
parts I was training during any workout in the gym. If I trained
arms I would stop between sets and do some arm shots, studying
myself in the mirror. Training legs or anything else, I would always
take time to pose. Posing this way is not vanity. It has two specific
advantages. On the one hand, this constant flexing in itself is a
good form of training, helping to make the muscles hard and well
defined. On the other, it constantly shows you exactly how much
development you have achieved or failed to achieve. As great as
your physique may appear at rest, it will primarily be judged as
seen in poses. Therefore, what it looks like when you pose is the
ultimate measure of your success. Without doing this there is no
way to examine the body in each of these important poses, and
thats why I felt I could never pose enough.

CONTENTS

10 TIPS FOR POSING

a Melvin Anthony
or Vince Taylor style
routine because it can end
up looking extremely tacky.
Only certain people can pull
off certain moves.
7. P
 ractice posing for 30 minutes
each day from at least eight
weeks out, making sure your
compulsory poses are up to
scratch to begin with. Hold
each pose for 30 seconds to
help build your endurance on
stage. It isnt as easy as it looks.
8. I nteract with the audience
let them see what
youve got.
9. Videos/DVDs of pro
bodybuilding shows
are always a useful
tool to watch.
10. While posing enjoy
yourself and always
remember to
smile. No one
enjoys a grumpy
bodybuilder
entertain your
audience!

SHANTI MITCHELL

1. R
 ead and research as much as
you can find on posing.
2. When hitting every
pose, remember to keep
everything flexed and tight.
This means on a back double
biceps the back, hamstrings,
calves and glutes should all
be flexed, for example.
3. Develop your own style of
posing; you want to stand
out, not look the same as
everyone else.
4. D
 ont pick your music and
then make a posing routine
around it. Develop your
routine first and then pick
an appropriate track to go
with it. You may need to
make some minor changes
depending on the expression
of you as an individual.
5. Dont choose a piece of music
that is fast and has no rhythm.
Posing should be slow,
rhythmical and controlled,
not chaotic.
6. Know your limitations do
not think you can pull off

PRACTICING POSING FOR MUSCLE

GROWTH AND SELF ASSESSMENT
The only way to perfect
the mandatory poses is to
practice them regularly and
correctly. Practicing a pose
incorrectly is dangerous because
of our habit forming nature as
human beings. Thats why it is
essential to make sure that you
have someone watching your
posing practice to make sure
that you are performing all
your poses correctly. Another
way is to watch pro bodybuilders

in action. As their career

depends on perfect posing
pro bodybuilders will display
their physiques flawlessly,
so one should try to emulate
their example.
This all seems fairly simple,
yet every amateur show you go
to there is always at least one
competitor who clearly hasnt
practised their routine. The worst
thing at a bodybuilding show is
to see a great physique held back

by a sloppy and monotonous

posing routine.
This is why it is important to
take photos or videos of your
posing sessions ahead of a show
to look at your execution and
make adjustments where needed.
Lastly, judges look for
overall symmetry, muscularity
and hardness at shows. You
only have one chance to make
a favourable impression on
them. Make it count.

CONTENTS

ULTIMATE BODYBUILDING

THANKS
WE WOULD LIKE TO THANK ALL THOSE WHO
MADE THE PUBLISHING OF THIS ESSENTIAL
BODYBUILDING RESOURCE POSSIBLE:

CONTRIBUTORS
Marius Dohne, online coach and IFBB pro athlete
Chris Fitzpatrick, Team SSN Muscle Junkie and
2013 IFBB Overall champion
Hennie Kotze, IFBB pro athlete
Andrew Carruthers, Muscle Evolution Editor-in-Chief
Werner Beukes, Muscle Evolution Editor
Pedro van Gaalen, Muscle Evolution Managing Editor
PHOTOGRAPHY
Soulby Jackson www.skjphotography.co.za
Ben Myburgh www.benmyburghphotography.co.za

JACO VENTER

Roger Wells www.rwphoto.co.za

CONTENTS

ANDREW

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