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Latest Bodybuilding News

  • Nick Walker’s Antagonistic Upper Body Training for the 2025 Pittsburgh Pro

    Nick Walker’s Antagonistic Upper Body Training for the 2025 Pittsburgh Pro

    After missing the Mr. Olympia for two consecutive years, Nick Walker is fighting to reclaim his position as one of the world’s best bodybuilders. He recently shared the upper body workout powering his comeback.  Walker won silver at the 2024 New York Pro, his most recent contest. In late December 2024, he confirmed his entry for the 2025 Pittsburgh Pro, showcasing its…

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  • Jay Cutler Can Fix the 3 Common Squatting Mistakes You’re Making

    Jay Cutler Can Fix the 3 Common Squatting Mistakes You’re Making

  • Train Past Failure for the Thickest Calves

    Train Past Failure for the Thickest Calves

  • 2025 California Supplement Pro Bodybuilding Show Preview

    2025 California Supplement Pro Bodybuilding Show Preview

Top Athletes

  • Terrence Ruffin’s Upper Body Training With Hany Rambod 3 Weeks Out From Competition

    Terrence Ruffin’s Upper Body Training With Hany Rambod 3 Weeks Out From Competition

  • Use This 1,000-Calorie Meal for Mass Gains

    Use This 1,000-Calorie Meal for Mass Gains

  • Men’s Open Bodybuilder’s Ultimate Muscle-Building Breakfast Recipe

    Men’s Open Bodybuilder’s Ultimate Muscle-Building Breakfast Recipe

  • Olympia Champions Unite to Build Bigger Glutes and Hamstrings

    Olympia Champions Unite to Build Bigger Glutes and Hamstrings

Bodybuilding Guides

  • The Stomach Vacuum: What It Is, Benefits, & More From Bodybuilding Experts

    The Stomach Vacuum: What It Is, Benefits, & More From Bodybuilding Experts

    In 1979, bodybuilder Frank Zane made physique sports history when he struck a now-iconic pose on stage at that year’s Mr. Olympia (history buffs will recall that Zane won that competition), captured at the exact right moment by his wife, Christine.  Sure, Zane looked great under the lights, as he always did. But a large…

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  • Try These 6 Unique Bodybuilding Arm Exercises to Spark New Muscle Growth

    Try These 6 Unique Bodybuilding Arm Exercises to Spark New Muscle Growth

  • The Best Pre-Workout Meal for Bodybuilding Based on Your Goals

    The Best Pre-Workout Meal for Bodybuilding Based on Your Goals

  • These Are the 10 Best Carbs to Eat for Bodybuilding

    These Are the 10 Best Carbs to Eat for Bodybuilding

  • These Are the 10 Best Dumbbell Exercises for Bodybuilding

    These Are the 10 Best Dumbbell Exercises for Bodybuilding

  • How to (Properly) Combine Powerlifting and Bodybuilding Training

    How to (Properly) Combine Powerlifting and Bodybuilding Training

  • Bodybuilding vs. Powerlifting Programs — Understanding the Difference

    Bodybuilding vs. Powerlifting Programs — Understanding the Difference

Bodybuilding Basics

What is Bodybuilding?

In the sport of bodybuilding, athletes compete to see who has the best physique. They are judged on their muscularity, level of conditioning (or leanness), muscular symmetry, and posing routines. Most of the work is done off stage, as competitors must train hard, eat clean 24/7, and follow a rigid supplement regimen to build a complete body.

There are two major bodybuilding organizations — the IFBB Pro League and the NPC (an amateur league). The NPC, which is where most bodybuilders start, offers eight divisions — three for men and five for women. For the men, they are Men’s Bodybuilding, Men’s Classic Physique, Men’s Physique. The women’s divisions include Women’s Physique, Fitness, Figure, Bikini, and wellness. In the bodybuilding category, there are also specific weight classes. They are:

  • Bantamweight (up to 143.25 pounds)
  • Lightweight (over 143.25 pounds and up to 154.25)
  • Middleweight (over 154.25 pounds and up to 176.25)
  • Light Heavyweight (over 176.25 pounds and up to 198.25)
  • Heavyweight (over 198.25 pounds and up to 225.25)
  • Super Heavyweight (over 225.25 pounds)

A typical bodybuilding show consists of four rounds— the symmetry round, the mandatory posing round, the free posing round, and the posedown. (Note: Each division is judged a little differently.) Here’s a breakdown of each stage.

Athletes will first complete a series of “relaxed” quarter-turns so the judges can compare their symmetry and conditioning. Then, they’ll complete the eight mandatory poses to demonstrate their size. Each athlete will then perform a rehearsed posing routine, about 90 seconds long. Finally, the top three to five competitors in each weight class will compete in a posedown, as the last chance to show the judges their best assets.

The eight mandatory poses include:

  • Front Double Bicep
  • Front Lat Spread
  • Side Chest
  • Side Tricep
  • Rear Double Bicep
  • Rear Lat Spread
  • Abdominals and Thigh
  • Most Muscular (men only)

More in Bodybuilding

  • Phil Heath’s 10 Favorite Mass-Building Exercises 

    Phil Heath’s 10 Favorite Mass-Building Exercises 

    Retired pro bodybuilder Phil Heath is often considered the most genetically gifted athlete to step on a bodybuilding stage. He won seven Mr. Olympia titles — tied with Arnold Schwarzenegger for the second-most wins in history. Heath’s work ethic, training strategies, and knowledge greatly influenced his success. In a late April 2025 interview with Chris Williamson, Heath…

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  • “You Look Like Quasimodo” — 3 Steps to Improve Thoracic Mobility & Posture

    “You Look Like Quasimodo” — 3 Steps to Improve Thoracic Mobility & Posture

  • Is the Overhead Press Worth It for Hypertrophy?

    Is the Overhead Press Worth It for Hypertrophy?

  • Terrence Ruffin’s Upper Body Training With Hany Rambod 3 Weeks Out From Competition

    Terrence Ruffin’s Upper Body Training With Hany Rambod 3 Weeks Out From Competition

  • Use This 1,000-Calorie Meal for Mass Gains

    Use This 1,000-Calorie Meal for Mass Gains

  • Men’s Open Bodybuilder’s Ultimate Muscle-Building Breakfast Recipe

    Men’s Open Bodybuilder’s Ultimate Muscle-Building Breakfast Recipe

  • Olympia Champions Unite to Build Bigger Glutes and Hamstrings

    Olympia Champions Unite to Build Bigger Glutes and Hamstrings

More in Bodybuilding
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