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Latest Bodybuilding News

  • The Nutrition Secrets Phil Heath Used During His Mr. Olympia Dynasty

    The Nutrition Secrets Phil Heath Used During His Mr. Olympia Dynasty

    In 2011, Phil Heath ended Jay Cutler’s quest for a third consecutive Mr. Olympia title, dethroning the four-time champion. Heath then dominated the bodybuilding world, claiming six more consecutive victories and securing seven Mr. Olympia titles from 2011 to 2017. This achievement places Heath alongside Arnold Schwarzenegger, tied for the second-highest number of Sandow Trophies in history. They trail legends Lee Haney and Ronnie Coleman,…

    Continue Reading

  • New Study — One Set, Best Set Enough for Chest Hypertrophy?

    New Study — One Set, Best Set Enough for Chest Hypertrophy?

  • How Much Muscle Did Jeff Nippard Gain In 14 Months Naturally?

    How Much Muscle Did Jeff Nippard Gain In 14 Months Naturally?

  • Martin Fitzwater’s Pittsburgh Pro Peak Week Pre-Workout Meal

    Martin Fitzwater’s Pittsburgh Pro Peak Week Pre-Workout Meal

Top Athletes

  • Build a Well-Rounded Chest With These 3 Exercises

    Build a Well-Rounded Chest With These 3 Exercises

  • The Shoulder Workout That Builds James Hollingshead’s 3D Delts

    The Shoulder Workout That Builds James Hollingshead’s 3D Delts

  • Martin Fitzwater’s Posing and Recovery Approach for the Pittsburgh Pro Explained

    Martin Fitzwater’s Posing and Recovery Approach for the Pittsburgh Pro Explained

  • Critiquing the Most Followed Fitness Influencer’s Workout & Diet

    Critiquing the Most Followed Fitness Influencer’s Workout & Diet

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…

    Continue Reading

  • 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

  • Build a Well-Rounded Chest With These 3 Exercises

    Build a Well-Rounded Chest With These 3 Exercises

    Building a big and proportionate chest is crucial in competitive bodybuilding or for a desirably muscular physique. The chest is an aesthetic “mirror muscle” that grounds the viewer’s eye toward the symmetry of the overall package. Many exercises can sculpt the chest, but some do a far better job than others. 2024 Arnold Classic Physique…

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  • Critiquing the Most Followed Fitness Influencer’s Workout & Diet

    Critiquing the Most Followed Fitness Influencer’s Workout & Diet

  • How Good Is Jeff Nippard’s “The Pure Bodybuilding Program”?

    How Good Is Jeff Nippard’s “The Pure Bodybuilding Program”?

  • 2025 California Supplement Pro Bodybuilding Show Results

    2025 California Supplement Pro Bodybuilding Show Results

  • “It’s an Eyesore” — Hany Rambod Rates Nick Walker’s 2022 Mr. Olympia Physique 

    “It’s an Eyesore” — Hany Rambod Rates Nick Walker’s 2022 Mr. Olympia Physique 

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

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

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

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

More in Bodybuilding
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