This article is written by Rob Maxwell (learn about his education), M.A. Exercise Physiology, CSCS and ACSM CPT from www.fittothemax.net. Follow him on Twitter.
To pose or not to pose - that is the question
I have done many things to stay fit in my adult life. I like to do different things I suppose to stay motivated. I get bored easily.
When I first started as a personal trainer I was “finishing up” a bodybuilding “career.” I was already 27 years of age and I was done with it! This was after one show. I credited or faulted many things, but I think I was just lost looking for something else to fixate on. Genetically it’s such a good fit for me.
After that bodybuilding career, I really got into triathlons. I think I was looking for something outside of myself to define me. Thankfully, I no longer think what sport or activity I do defines me. I’ve gotten back into bodybuilding competitions in my 50’s because it’s a fantastic way to stay in shape.
I mention all of this so that I can introduce why posing or contracting for bodybuilders isn’t just for body builders.
There are more categories than ever
There are many different physique athletes now. Back when I was in my 20’s there were just a few - or really even a couple. Now there are many categories.
I’m going to focus on the male bodybuilding poses because those are the ones that I know best.
The eight basic bodybuilding poses
1. The front double biceps
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| Front Double Biceps Source: Reddit |
2. The front lat spread
Next the judges say, “Quarter turn to the right.” Now you will do two poses that show off your profile.
The first profile one is the Side Chest. This is supposed to show chest thickness and definition. It also highlights the biceps and the outer thighs.
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| Side chest bodybuilding pose Source: Greatest Physiques |
4. Side Triceps
Next on the side is Side Triceps. This is supposed to show the outer triceps and deltoids. It will also highlight the obliques and thighs.
All of the poses are really meant to show all of the muscles. Body building is about symmetry.
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| Side triceps bodybuilding pose Source: Reddit |
5. Back Double Biceps
Next the judges say quarter turn to the right and now your posterior view is to the judges. The first mandatory pose from this view is the Back Double Biceps.
In this pose your back leg is placed behind you to show the hamstring and the calf. The biceps are viewed from the back and so is the mid-back. This is a great pose to show overall back muscularity and definition.
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| Back double biceps bodybuilding pose Source: Pinterest |
6. Rear Lat Spread
After this the athlete then goes into Rear Lat Spread. Again, a back leg is placed back behind you. It could be the same leg as used for rear double biceps or the opposite leg.
Spreading the lats out is the key. Just like the front lat spread, the idea is to show width of the upper torso - and hopefully narrowness of the waist.
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| Rear Lat Spread Bodybuilding Pose Source: officialbisandtris.tumblr.com |
7. Abs and Thigh Bodybuilding Pose
The judge then shouts quarter turn to the right or says face the front. Sometimes the judge will have you do the side poses to the other side, but often you return to the front.
From there they call for the Abs and Thigh pose. The athlete is now crunching down to show the abdominal muscles and placing a leg out to show the quad development.
The hands are placed overhead. This pose is supposed to show off the “six pack” and big thighs!
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| Abs and Thigh Bodybuilding Pose Source: Muscle Addicts Inc |
8. Most Muscular
Finally the last mandatory pose is the Most Muscular. This is done in several diverse ways. The idea is to crunch and contract the entire anterior view and show all the muscles of the upper anterior torso and quads. Think of the Hulk when he would flex!
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| Most Muscular bodybuilding pose Source: Muscle Base |
Before going into those poses, know to stand in what is called “relaxed” side, front, and rear. It’s far from relaxed. It’s hard! It keeps everything hard and pumped. Keep tense. Posing is extremely hard and requires a lot of energy.
Are bodybuilding poses only for bodybuilders?
So who cares, right? It’s only for bodybuilders, right? No!
I have all my clients CONTRACT the muscles that they are working. It brings about better development.
First, let's use the correct term. It’s not flex. The definition of flex is to decrease the range of motion of a joint. Flexing the bicep is bringing the lower arm to the shoulder while bending the elbow. That’s flexion. The correct term is contract. Contracting the muscle is an isometric contraction. By doing this we target the correct muscle or prime the muscle.
Contracting your muscles increases the mind to muscle connection
I preach 'mind to muscle' all of the time. People often do their sets only focused on reps and/or load at best - and most of the time they're just spacing out! Think about mind-to-muscle.
It’s important to put your mind on the muscle that you are working. You can do that by really squeezing the correct muscle at the end of the rep and by contracting those muscles between sets.
You don’t have to do the full poses like a bodybuilder would; but learning to at least contract the isolated muscle group would bring about better development. This would also increase the mind and body connection.
You don't need to pose around the gym like an ego maniac to get better results
You don’t want to look like that guy - or that gal! We know that guy. He spends his time in front of the mirror trying to do the bodybuilding poses that he’s seen in magazines. Don’t be that guy.
I can almost assure you that he’s not doing that to further his development but to show you what he thinks he has. That’s not a part of the bodybuilding art that I know.
Most bodybuilders that really practice the art wear big clothes to the gym and only contract the muscles so that they can feel what they are feeling. It’s like everything. When you know you got it, you don't need to flaunt it.
Sadly, people that practice the art of bodybuilding get a bad rap by overindulging ego maniacs that are doing it for attention. It all comes down do your motives.
I’m telling you as a very educated and experienced personal trainer to contract your muscles during sets and after sets so that you can improve your mind-body connection. If you are doing it for that reason, then who cares what people think?
Make sure that you know what muscle group you're working during your set. As you work the rep, squeeze the muscle at the end of the concentric contraction (positive).
After your set; squeeze the muscle, pause (breathing) and hold for 5 seconds. You will get a lot out of doing this.
Should you pose? I say pose. It’s good for your body and mind.
This article is written by Rob Maxwell (learn about his education), M.A. Exercise Physiology, CSCS and ACSM CPT from www.fittothemax.net. Follow him on Twitter.
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