MASTER : ABOVE 45 " "
LIGHT FLY : 55kg BELOW
FLY : 55 - 60 kg
BANTAM : 60 - 65 kg
LIGHT : 65 - 70 kg
WELTER : 70 - 75 kg
LIGHT
MIDDLE : 75 - 80 kg
MIDDLE : 80 - 85 kg
LIGHT
HEAVY : 85 - 90 kg
HEAVY : 90 kg ABOVE
Competitors in each weight category first take part in pre-judging, where they perform seven compulsory poses in front of a panel of seven judges and one alternate judge.
Each judge must then rank the bodybuilders in order. Bodybuilders are given a ranking according to a scoring system where the competitor with the lowest score equals the lowest rank and wins. Each judge awards a score of one to the competitor they thought was the best. They then award a score of two to the competitor they saw as second best. The highest and lowest rankings for each competitor are discarded, and the five remaining rankings added together for the pre-judging "sub score", with the lowest score the best.
The top five qualify for the finals, where they perform their own personal 60-second posing routine, followed by the compulsory poses again and finally the posedown, with all five sharing the stage in a final attempt to impress.
Again, each judge ranks the competitors in order, with the highest and lowest rankings discarded, and the remaining five rankings added together for another sub-score. The bodybuilder with the lowest score wins the competition.
Front Double Biceps
You should be familiar with this pose, it is a classic of them all. This pose will reveal all of your weak and strong points from the front to the judges. There are two variations of this pose; in one fashion you may stand straight on with your body solid, and the other is to slightly twist your torso and stand with one foot slightly out.
It is very important to flare your lats, flex your arms hard and be sure to flex your legs as well!
Main Muscle Groups Judged - pay attention to these!
Biceps & Triceps
Pectoralis
Front lats
Waist
Front thighs & calves
Rear Double Biceps
This pose is similar to the front double biceps, except this time the judges see it from behind. Once again, you will stand fairly straight; however you will place one foot back to show the hamstring and calve development. Learn to control your hamstrings flexion so they really stand out.
It is very important to squeeze your glutes, hamstrings and lower back tight. Some competitors touch their hams to make sure that they are flexing them. Also, since you are above the judges and not level with them, you may want to lean back slightly to show your lower back and upper body muscles.
Main Muscle Groups Judged - pay attention to these!
Biceps & Triceps
Back muscles - all
Glutes
Hamstrings and thigh separation
Calves
Front Lats Spread
This pose is only performed by males, not females which is not entirely agreed upon in the sport today. In this position, stand as with your feet close together and flex your thighs. Now with your hands at your waist, 'spread open' your lat muscles.
It is very important to keep your legs flexed at all times. When you are in this pose, flex your pectorals a bit to give them a 'lift'. Look confident.
Main Muscle Groups Judged - pay attention to these!
Shoulder development
Pectorals
Front lats
Waist
Front thighs & calves
Rear Lats Spread
This pose is only performed by males, not females which is not entirely agreed upon in the sport today. This pose is nearly identical to the front lats spread. Once again with any rear pose, you must place on leg back to show the hamstring and calve development. Do not lean forward to much, this reduces the v-shape this pose is aimed to bring out.
It is key that you keep you calves, hamstrings and glutes flexed hard at all times! In this pose, you will keep your hands at your waist and 'spread' your lats - do this slowly as to get the audience all excited!
Main Muscle Groups Judged - pay attention to these!
Shoulder development
Back muscle - all
Glutes
Triceps
Hamstrings & calves
_________________
Side Triceps
This pose may be done from either side, chose the side which shows you with the least amount of weak points. In this pose you will stand the foot closer to the judges on your toes. This will show your calves. Also, press the same thigh against the one beside it, this will push out your hamstrings. Next, you will stand facing forwardm yet your torso should be turned slightly towards the judges. Press your arms against your side, this will push out your biceps. Use your other hand to hold that one.
It is key that you keep flex your calves and thighs hard! The judges will look for the separation of your quadriceps from your hamstrings and glutes. Flex your intercostals and abdominals as well.
Main Muscle Groups Judged - pay attention to these!
Shoulders & Trapezius & Pectorals
Biceps & triceps & forearms
Intercostals & abdominals
Hamstrings & Quadriceps & Glutes
Calves
Side Chest
This pose may be done from either side, chose the side which shows you with the least amount of weak points. In this pose you will stand the foot closer to the judges on your toes. This will show your calves. Also, press the same thigh against the one beside it, this will push out your hamstrings. Next, you will stand facing forward yet your torso should be turned slightly towards the judges. Press your arms against your side, this will push out your biceps. Use your other hand to hold that one.
It is key that you keep flex your calves and thighs hard! The judges will look for the separation of your quadriceps from your hamstrings and glutes. Flex your intercostals and abdominals as well.
Main Muscle Groups Judged - pay attention to these!
Shoulders & Trapezius & Pectorals
Biceps & triceps & forearms
Intercostals & abdominals
Hamstrings & Quadriceps & Glutes
Calves
Abdominals & Thighs
There are many variation of this pose. Basically, you must place both hands behind your head and place one foot out in front of you. You bend slightly at your waist and flex your abdominals hard. The other point is to flex your front quad as well.
It is important that you show the definition in your waist so you may twist slightly from side to side to show off the detail as well as the intercostals. Also do the same for you thighs.. bring out the striations!
Main Muscle Groups Judged - pay attention to these!
Pectorals
Abdominals & intercostals
Quadriceps
Calves
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