[KM]

Hey dungeon bros.

Well, I'm 13-14 weeks out from my show; Central eastern seaboard states. I've been doing posing preparation for a while now, but a few things are catching me..

First, how long do you guys (competitors) hold your poses when training. I can hold the majority of mine for a solid, sweat free 2 minutes. Additional time usually gets me shaking or sweating. So should I keep striving for a longer time or should I keep it within a give range and then just focus on the crispness and intensity in the pose?

Second, the ab and thigh pose. I can't set this up and I can't do it in a way to flex from legs up, keeping the abdomen tight. Any suggestions, tips of pointers for this pose?

Any help would be awesome guys, thanks!



Kev

[kenney]

im not an experience competitor but i think that if you are practising poses primarily for your competition, then you should focus more on the intensity of the poses and how well it looks rather than how long you can hold it for

the ab and thigh pose is a really hard one to pull off imo unless you are dexter jackson lol

[KM]

Originally Posted by kenney

im not an experience competitor but i think that if you are practising poses primarily for your competition, then you should focus more on the intensity of the poses and how well it looks rather than how long you can hold it for

the ab and thigh pose is a really hard one to pull off imo unless you are dexter jackson lol

True. But if I can't hold it long enough, sweating and shaking will kick in. That's why I ask, I don't want to look like I'm struggling out there, it needs to be natural. But I get what you're saying. Maybe I could incorporate both? Not sure.

Also, in competition, being this is my first one, how long during pre-judging are the poses being held (approx?).

[ibanezman88]

i depends on the federations but they're usually held for 1 minute each pose.

2 minutes is fine. but if you're shaking after 2 minutes go for longer. try to focus on both keeping your pose crisp for a long time. it takes a while. you don't wanna look good as soon as you hit the pose and have look like **** by the time the judges say relax.
i'm sure you're doing fine because i've read your log and you posing practice was pretty hardcore when you posted them.

remember, you gonna go on stage pumped from lifting light weights in the pump room. that makes it much harder to post IMO. so get ready for that.

the abb and thigh pose is hard because you start shaking after a while. make that a priority. do you mean that you can't keep your abbs flexed and legs flexed at the same time? you have to try.

go for longer times. because although you're not going to be holding the poses for a long time, if you get a lot of callouts (which you're probably gonna get a lot), you might be on stage for a couple of hours and you can't relax when you're off to the side because the judges will be watching you there too.

but i'm by no means an experience competator so don't take my word for it.

[KM]

Originally Posted by ibanezman88

i depends on the federations but they're usually held for 1 minute each pose.

2 minutes is fine. but if you're shaking after 2 minutes go for longer. try to focus on both keeping your pose crisp for a long time. it takes a while. you don't wanna look good as soon as you hit the pose and have look like **** by the time the judges say relax.
i'm sure you're doing fine because i've read your log and you posing practice was pretty hardcore when you posted them.

remember, you gonna go on stage pumped from lifting light weights in the pump room. that makes it much harder to post IMO. so get ready for that.

the abb and thigh pose is hard because you start shaking after a while. make that a priority. do you mean that you can't keep your abbs flexed and legs flexed at the same time? you have to try.

go for longer times. because although you're not going to be holding the poses for a long time, if you get a lot of callouts (which you're probably gonna get a lot), you might be on stage for a couple of hours and you can't relax when you're off to the side because the judges will be watching you there too.

but i'm by no means an experience competator so don't take my word for it.

Thanks bro! Very helpful.

I've always thought about the pump room effecting the strength in my poses. I'm sure it will, so I need to prepare more basically. I also never took into consideration the callouts. So this answers my question. Focus on both!

So maybe I could split it up. One day do intensity and see how long I can last without shaking, then do duration. Sounds good, what you guys think?

By the ab and thigh, I guess I just can't get the form down. That's my problem, the footwork.

[ibanezman88]

oh the footwork?

just bring one thigh out, i perfer to tilt my toe outward. it gives my quad a better look. and your leg should be slightly bent.

hmm....that's a touch one to explain.

[KM]

What about the one with only one arm, that's the one I'm talking about. Like 'Scivation's' Avatar.

[moorey]

Preparing back stage in the pump up room is a whole different world! you have to judge it right no use having zero energy on stage. The first thing youll notice when on stage is just how hot it is, this zaps the energy.

I agree with the idea of holding madatory poses for about a minute each in practise!but dont think of the pose as just showing the side chest etc, the whole physique is posed. The pose starts from the toes, the calf is flexed, the quads push against each other to make the hamstrings look more flared, the delts held back so you look thicker and the bicep is contracted as hard as possible. Don't rush, when the call is made, take your time, be aware of the others, don't just go into the pose, elaborate, make the pose look a creation and try to time its completion just slightly behind the last person, so your pose is at its peak where others maybe wilting slightly and dont forget on completion to smile, not ****ily, but confidently!

[mostmuscular84]

You are up on stage and the judges are below you so make sure the first thing you flex is your legs. That will be the first thing the judges see. When I practiced my posing i went as long as I could. ONce I was on stage though with barely any water in my system and the heat of the lights blasting down on you. I still cramped and shook a little. Put aside at least 20 mins a day to practice all your poses. Find out what poses show your physique the best and make sure they are used in the evening routine. Find out what the mandatory poses are for the federation. Just because that ab and thigh pose looks great for him doesn't mean it will make you look great it could but use your judgement. Your eyes are your best judge. For the ab and thigh that federations ask for is both hands overhead and one leg spiked. What works for me is i stick my leg out right in front of me and then try to push my heel through the floor an raise my toes off the stage. then once my leg is flexed i hit the abs. Lastly posing should hurt like you feel from a workout posing is a workout in itself.

[KM]

Originally Posted by moorey

Preparing back stage in the pump up room is a whole different world! you have to judge it right no use having zero energy on stage. The first thing youll notice when on stage is just how hot it is, this zaps the energy.

I agree with the idea of holding madatory poses for about a minute each in practise!but dont think of the pose as just showing the side chest etc, the whole physique is posed. The pose starts from the toes, the calf is flexed, the quads push against each other to make the hamstrings look more flared, the delts held back so you look thicker and the bicep is contracted as hard as possible. Don't rush, when the call is made, take your time, be aware of the others, don't just go into the pose, elaborate, make the pose look a creation and try to time its completion just slightly behind the last person, so your pose is at its peak where others maybe wilting slightly and dont forget on completion to smile, not ****ily, but confidently!

Wow Jim, amazing info! On the side chest, the quads are close together? I really didn't know that. That will help a lot in my hamstring portion of the pose! I've heard about never posing first, you want to watch the others set up. Lights are going to be hot? Which leads me to my next question...

On stage, during a side call out; specifically like a side-tri or side chest, can I choose my side? I can't pose on my left side for ****.

[KM]

Originally Posted by mostmuscular84

You are up on stage and the judges are below you so make sure the first thing you flex is your legs. That will be the first thing the judges see. When I practiced my posing i went as long as I could. ONce I was on stage though with barely any water in my system and the heat of the lights blasting down on you. I still cramped and shook a little. Put aside at least 20 mins a day to practice all your poses. Find out what poses show your physique the best and make sure they are used in the evening routine. Find out what the mandatory poses are for the federation. Just because that ab and thigh pose looks great for him doesn't mean it will make you look great it could but use your judgement. Your eyes are your best judge. For the ab and thigh that federations ask for is both hands overhead and one leg spiked. What works for me is i stick my leg out right in front of me and then try to push my heel through the floor an raise my toes off the stage. then once my leg is flexed i hit the abs. Lastly posing should hurt like you feel from a workout posing is a workout in itself.

Great info! Thanks so much man, I've taken this info bro.

[musclemaniac uk]

Originally Posted by KM

Wow Jim, amazing info! On the side chest, the quads are close together? I really didn't know that. That will help a lot in my hamstring portion of the pose! I've heard about never posing first, you want to watch the others set up. Lights are going to be hot? Which leads me to my next question...

On stage, during a side call out; specifically like a side-tri or side chest, can I choose my side? I can't pose on my left side for ****.

yes you can choose, you will be asked to do your "best" side.

[mostmuscular84]

Originally Posted by musclemaniac uk

yes you can choose, you will be asked to do your "best" side.

Practice both sides it all depends on the federation. I did an inbf show and they asked for both sides in the side chest and side tri. When you practice you may decide to use one side after you think the other side is the one. it will also help keep your body ready and keep the symmetry you strive for.

[KM]

Cool guys! Thanks. I'm in the OCB, so I'm going to need to look into that. I never posed both sides, but clearly I should. Symmetry is my thing, so I need to keep that up.

How would you put your quads together on the side chest? It seems rather difficult..

[mostmuscular84]

The OCB is a natural contest so def be prepared to pose both sides. Natural Bodybuilding & Fitness mag in the current issue has a terrific article on what judges are looking for. I did an inbf if you ever want hit me up and we can practice your posing and the routine if you want.

[KM]

Originally Posted by mostmuscular84

The OCB is a natural contest so def be prepared to pose both sides. Natural Bodybuilding & Fitness mag in the current issue has a terrific article on what judges are looking for. I did an inbf if you ever want hit me up and we can practice your posing and the routine if you want.

Thanks bro, I'm going to need help very soon. As much as possible, the main person helping probably isn't anymore. It's ****ed up but whatever, thanks a lot.

[crazytomie]

post som pics bro. i know u got som on ur log but maybe som news ones and en we will be able to help. eg postion of the wrist to flare out ur lats.

[KM]

Originally Posted by crazytomie

post som pics bro. i know u got som on ur log but maybe som news ones and en we will be able to help. eg postion of the wrist to flare out ur lats.

I did yesterday in the Bodybuilding Pictures section...

[qwert]

How to pose

shows everything you need including footwork. that video also showed it. you going to a contest ask the judges what it should look like after the comp they are there to help as well.

[mostmuscular84]

Originally Posted by 1qwert

How to pose

shows everything you need including footwork. that video also showed it. you going to a contest ask the judges what it should look like after the comp they are there to help as well.

This is a great tool however you may think you are getting it done where in reality there are so many ways you can place your foot in which you can make your sweep seem larger. It is all about working with someone and making sure the little details like that can make the difference between first and second.

[qwert]

very true man. he is working with somebody on it in person, this is just that a tool until he gets the chance. u are correct there are many ways you can set your foot to show sweep that is something he will have to find that works and looks best.

[KM]

Originally Posted by 1qwert

very true man. he is working with somebody on it in person, this is just that a tool until he gets the chance. u are correct there are many ways you can set your foot to show sweep that is something he will have to find that works and looks best.

Sure am :) And yeah, I agree. I've tried brining my quads together and hardens my outer sweep and makes my hammies look a great deal more thick. Any improvement in footwork, even alternations is helpful.

1qwert thanks for the video bro. Bookmarked.

On my side chest pose, I go into a deeper stance. Just because I look better and it makes the pose look for dynamic, and fun. Is that fine? I saw the teens there pose and one word; "UGH".

[qwert]

it is fine, you can put a twist on it as long as the judges dont mind. put your own flare on it as long as it is in the guidelines of the pose

[KM]

Originally Posted by 1qwert

it is fine, you can put a twist on it as long as the judges dont mind. put your own flare on it as long as it is in the guidelines of the pose

I really showed show videos, rather than pictures. As contest becomes closer in sight.

[mostmuscular84]

When I practiced my poses i had someone video tape me while i was doing them. Next day while I was eatting my breakfast i popped in the video and watched and critiqued myself. Video tapes are great tools. Also if the show premits video tape the prejudging and your evening routine. This time when you get ready for your next contest watch see what you did and see if improvements will help

[ibanezman88]

mostmuscular84 knows his ****

he's obviously an experienced competator

[mostmuscular84]

Originally Posted by ibanezman88

mostmuscular84 knows his ****

he's obviously an experienced competator

thank you very much man this sport is my life it saved my life so just here to help out. I am planning on either doing a show in december ir ca or one next june in nyc

[lil_big_junior]

Have you tried walking around tensed all the time? Ex; I always walk around with my lats spread.

I'm sure doing this kinda thing will help you hold poses longer. When I do pose it seems to be easier doing this. I can hold poses for over a min without breaking a sweat. Mostmuscular poses are the killer though, I sweat like a bitch & get out of breath when I hit that all the time, LOL. Calls for more cardio I think

[mostmuscular84]

Thats a good one man i like to hit poses after each set to help me with the poses and holding them longer

[crazytomie]

**** my bad