from your weaknesses. Different postures performed by one person emphasize different qualities of his muscles. For example, some poses draw attention to the massiveness of the spinal muscles, while others - to its symmetry; some poses show off your triceps most effectively, others show off your deltoid muscles. By choosing the right posture, you draw the attention of the judges to the outstanding development of the calf muscles or mask the fact that these muscles are not as well developed as you would like.

Creative posing should take place on two levels: you make your poses as aesthetic as possible, similar to a kind of dance or plastic art, but at the same time you manipulate the attention of the judges so that they notice your advantages and ignore what you would like to hide from them. This art is not easy to master and takes time. But it is absolutely necessary for any bodybuilder who wants to become a real champion.

LEARNING THROUGH OBSERVATION

One way to learn what it takes to compete effectively is to train with a partner who has experience competing in bodybuilding competitions. Not only do you get vital training information, but you also have the opportunity to learn about posing, dieting techniques, and competition preparation.

Another strategy is to attend as many bodybuilding competitions as possible. Watching other bodybuilders compete has taught me more about what's going on in competition than when I competed and worried about the quality of my performance. The opportunity to step aside and observe can give you invaluable experience. From the auditorium, you see events on the stage much better than when you yourself stand in front of the audience and judges. You notice mistakes and learn to avoid them. You follow the events in each round of the competition and hear what instructions the participants receive on stage. You study the speakers and try to understand why one does something right and the other does something wrong. You can compare the effectiveness of different posing methods. Once you have a clear idea of ​​what's happening on stage, you can start planning your own performance. I recommend taking notes during the competition so you don't forget your impressions.

I used the same approach on film sets. When I was cast in Stay Hungry in the mid-70s, director Bob Raffleson sent me to watch film sets and TV shows all over Hollywood. It helped me learn the jargon and methods of the movie business. The more I learned about film making, the more effective I was when it was my turn to pose for the camera.

Later, when I starred in the film Conan the Barbarian, I had to play an experienced warrior who masterfully wields a sword. Not only did I spend a few months learning how to fight with a big, heavy sword (which was real in the movie, by the way), but I also learned how to move like an experienced swordsman. — in much the same way that Kevin Costner learned to portray a professional golfer in the movie Tin Cup, regardless of his true ability in the sport. I took sword fighting lessons three times a week, went to tournaments and attended a kendo school, watched samurai movies. I watched how the swordsmen moved, studied their postures and stances, the position of the legs and the transitions between attacks. In other words, in learning how to wield a sword, I basically did the same thing as when learning to pose, that is, I looked, observed, studied and practiced.

Portrait of a bodybuilder in his youth. These photos of me at one6 were taken by a friend of mine at a sports club in Graz where I started my training.

КАК ПРОВОДЯТСЯ COMPETITION МФБ

When a bodybuilder poses, he simply goes on stage and performs his routine. But in order to learn how to pose effectively in bodybuilding competitions, you must understand their organization and holding.

The International Bodybuilding Federation authorizes international competitions for amateurs and all official events for professionals. In competitions for amateurs, participants are divided into the following weight categories:

The lightest weight.

A light weight.

Average weight.

light heavyweight

Heavy weight.

Heavyweight.

There are no weight categories in professional competitions. All participants are placed in the same category regardless of size. In the past, participants were more often categorized by height than by weight, but over time it has become clear that the use of weight categories allows participants to be divided into much more homogeneous groups with more similar development than classification by height.

Until one9eight0, IFAC professional competition was held in two weight classes, under or over twenty0 pounds, and then the winners in each category competed against each other for the championship title. However, in an event as important as the Mr. Olympia, this meant that the judges had a lot of time to compare competitors in each category, but only a few minutes to determine the overall champion.

If all participants, regardless of height and weight, compete in the same category, then it may seem that shorter bodybuilders are at a disadvantage, but this is not entirely true. When judges compare competitors of different heights over time, they pay attention to the actual quality of the musculature, scrutinize every detail, and may notice any developmental superiority in shorter athletes. On the other hand, when bodybuilders of different builds compete in different categories, and the champion is determined in the process of short posing, the judges have to make decisions much faster, and then the taller and more massive bodybuilder really gets a clear advantage over the opponent.

Modern MFB competitions are divided into two parts and four circles. The first part is a preliminary assessment of the participants. This is a technical procedure that is very interesting for bodybuilding enthusiasts, but not very exciting for those who do not know the intricacies of the profession. Preliminary evaluation includes two laps disgrace.

First circle: posing in a relaxed state

In the first round, bodybuilders are judged when they stand with their arms down along the body - in front, behind and on both sides. Although this is called "relaxed posing", the participants usually try to tense all the muscles in the body. This circle is sometimes also called a symmetry check. Indeed, when you stand in this position, the overall shape of the body (called symmetry in bodybuilding) and its proportionality are the easiest elements to observe. Judges also pay attention to things like general body care, skin tone, color and cut of posing briefs. In fact, the first round comes down to the overall assessment of the participants, and this is something more than the symmetry of the physique. It is believed that the judges evaluate the competitors in detail in each round, and not just look at the symmetry or muscularity. One round of the competition differs from another in the way of posing and displaying muscles, which draws attention to different aspects of the physique.

"Posing in a relaxed state", front view. Notice that although the participants are not posturing, they are keeping all the muscles tense and in complete control. (Bertil Fox, Albert Beccles and Johnny Fuller).

Relaxed Posing, Side View (Johnny Fuller, Yusup Wilkoz and Roy Callender).

Second round: obligatory poses

In the second round, bodybuilders go through a series of mandatory poses designed to show the judges certain aspects of their musculature. These are the poses:

Frontal demonstration of biceps.

Frontal demonstration of the lateral muscles.

Lateral view of the chest.

Rear demonstration of biceps.

Posterior demonstration of the lateral muscles.

Lateral demonstration of triceps.

Demonstration of the hips and abdominals with hands behind the head.

(Women perform the same poses, except for the display of the lateral muscles, which was excluded a few years ago by officials who considered this pose unfeminine. Until now, it has not been brought back.) Compulsory poses are not intended to demonstrate the aesthetic qualities of the muscles. It's a cold, almost clinical procedure that highlights dignity of the physique and exposing its shortcomings before the judges. And since it is in the second round that the judges form the main idea of ​​​​the participants, it is often the most important part of the competition. Therefore, the constant practice of compulsory poses, sometimes to the point of muscle cramps, is absolutely necessary for a successful performance at the MFB championship.

The second part of the competition is the finals, or "evening performances", since this event usually, although not always, takes place in the evening. The pre-assessment usually starts in the morning or shortly after noon.

"Posing in a relaxed state", rear view. Each participant fully engages the biceps femoris, calves, and lower back (Tom Platz, Casey Viator, and Samir Banut).

Third circle: free posing

In this circle, you go through your posing routine and choose your own musical accompaniment. You adopt poses that show off your muscles to the best advantage, but at the same time do not try to avoid showing certain parts of the body (this will inevitably draw the attention of the judges to exactly what you are trying to hide). In your procedure, you can assume any poses you want - three-quarter turn, lunge forward or to the side, dropping to one knee, various variations of the "most muscular" pose, or aesthetic poses with arms above your head.

Frontal demonstration of biceps.

Frontal demonstration of the lateral muscles (Samir Banut).

Lateral view of the chest.

Rear demonstration of biceps.

Posterior demonstration of the lateral muscles (Chris Dickerson).

Lateral Triceps Demonstration (Chris Dickerson).

Demonstration of the hips and abdominals with hands behind the head (Tom Platz).

In some amateur competitions there is a time limit for individual posing (sometimes within one minute), but professionals can pose for as long as they want. Before any championship, always carefully familiarize yourself with the