The Classic Physique division celebrates the aesthetic proportion ideals reminiscent of bodybuilding’s Golden Era (1960s-80s). Icons like Frank Zane, Lee Haney, and Arnold Schwarzenegger epitomized this era.
Today, athletes like five-time Classic Physique Olympia champion Chris Bumstead and two-time Arnold Classic Physique champion Terrence Ruffin have risen to prominence within this category due to their posing prowess.
Terrence Ruffin shared his expertise on posing, transitions, and footwork in a tutorial published on June 28, 2024. Check it out below:
[Foundations: Terrence Ruffin Teaches the Mandatory Poses for Classic Physique]
[Related: Urs Kalecinski’s Top 8 Arm Exercises During 2024 Olympia Prep]
Bodybuilding Posing Transitions & Footwork
Before delving into poses, Ruffin focuses on flow to master seamless transitions.
Posing Catalog
Mastering the art of posing requires expanding one’s knowledge of posing from various angles. Below are the angles Ruffin mentions:
- Standing from all sides, including front and back
- Kneeling Poses
- Lunge Poses
Exposure to various poses in kneeling and lunge positions can help expand creativity for routine composition. Per Ruffin, “If you don’t have many poses in your mind, it’s tough to build something.”
Footwork
Ruffin favors a military-style approach to footwork, which includes pivoting and side turns. He demonstrates this technique with a front double biceps pose transition to a side chest.
Side Chest
To execute a side chest pose moving to the right, follow these steps as outlined by Ruffin:
- Stand with feet at hip-width length.
- Place weight on the right heel and the left foot
- Flex the chest
Side Triceps & Side Chest From a Back Lat Spread
Per Ruffin’s guidance, orient the back to the audience. To transition from a back lat spread to a side triceps pose, follow these steps:
- Stand with feet shoulder-width apart
- Pivot the right leg (raising the right heel) behind the left leg
- Place the hands on the hips
- Quarter turn (with the right heel still raised) to face the audience
- Take the hands behind the body, showcasing the triceps
[Related: Learn To Lat Spread From 7X Mr. Olympia Phil Heath]
[Related: Men’s Physique Bodybuilder Sadik Hadzovic’s Back-Day Tips for Widespread Lats]
Front Poses
Numerous poses can be achieved from a front shot. Position one’s feet hip-width apart. Elevate the right heel while firmly planting the left foot on the ground. This stance allows for a variety of poses:
- The Front Double Biceps
- The Archer’s Pose
- The Teacup Pose
- The Abs Biceps Pose
[Related: The Evolving History of Bodybuilding Poses]
Side Poses
Ruffin shifts to his left side, elevating his right heel while gently rotating his torso towards the audience. He then executes the following poses,:
- Side Chest
- Side Triceps
- Biceps Pose (Ruffin calls the “Arnold shot”)
- Mantis
- Old School Side Chest
[Related: Ryan Terry Teaches Hafthor Björnsson How to Pose Like a Bodybuilder]
Side-to-Side Poses
Ruffin adopts a side-to-side pose to demonstrate a broader spectrum of movement. He focuses on precise footwork to transition between poses, moving fluidly from left to right.
- Starting in a right-side pose, driving the right foot to the floor with the left leg behind the heel raised.
- Spin 180 degrees to the left, switching the position of the legs (left foot driven into the floor while the right leg is behind with the heel raised), and pose.
These are the following poses Ruffin hits side-to-side:
- Mantis to a Side Chest
- Mantis to Arnold Shot (Biceps Pose)
- Biceps Pose to Biceps Pose
[Related: Why Mr. Olympia Dorian Yates Thinks the Barbell Row Is the Best Back Exercise]
Wrapping Up
According to the International Federation of Bodybuilding and Fitness (IFBB) Pro League, judges evaluate competitors based on the “total package,” which encompasses a harmonious balance of size, symmetry, and muscularity. Poses showcase these attributes during competitions, with each division requiring specific mandatory poses.
In the Classic Physique category, where Ruffin competes, the compulsory poses include the Front Double Biceps, Side Chest, Back Double Biceps, Abdominals and Thighs, and Favorite Classic Pose.
More Bodybuilding Content
- Ryan Terry’s Chest and Triceps Training for 2024 Men’s Physique Olympia Prep
- How Mr. Olympia Jay Cutler Avoids Back & Knee Pain During Leg Workouts After Age 50
- 73-Year-Old Bodybuilder Vasile Serban Is Shredded & Winning Physique Shows
Featured image: @ruff_diesel on Instagram
