Guidelines For Competitors
You must be able to perform 3 different sections
Round One: symmetry round. You will be asked
to complete quarter turns is a semi-relaxed state this is so the judges can
assess how symmetrical your physique is.
Round Two: Muscularity Round this will involve
you completing a series of compulsory poses.
1. Front Double Bicep
2. Front Lat Spread
3. Side Chest
4. Side Tricep
5. Rear Double Bicep showing calf
6. Rear Lat Spread
7. Abs & Thighs
8. Most Muscular (Men Only)
You will be expected to have reached a level of condition that shows your
musculature without being detrimental to your muscle size. The judges will
be looking at the size and condition of your muscles remember the leaner you
are the easier it is for the judges to see individual muscle groups
Round Three: You will be expected to perform a routine to music which shows your physique at its best so chose poses that suit your physique. You won’t win the routine round because you are the best dancer it is the way you present your physique that counts. The routine will be a maximum of 90secs.
Music
You can bring your music on CD, Mini disc or tape the first two being preferable
as there is a big difference in quality compared to tapes. It must be a maximum
of 90 sec long and cued ready to play. At most competitions you will need
to hand in music when you check/weigh in.
Costume
The suit you wear should fit you well and be a dark colour this will
prevent unsightly dream tan marks. It should flatter your shape. Try and buy
your costume close to the competition as otherwise when you diet down it could
end up being to big.
You must wear plain colours during pre-judging but can wear sparkly and brightly
coloured costumes at the evening show.
Men must wear trunks and ladies must wear a two piece bikini. They must be
at least a ¾ bum no thongs allowed. Props and fancy dress are not allowed.
You should be tanned and hair-free to enable the judges to see the quality and definition of your muscles.
Check/Weigh in
Competitors will be expected to check in at least 30 mins before the start
of the competition. This is the time when the athlete will be weighed if necessary,
DOB checked, music collected and they will be issued with their number.
Each athlete is responsible for making sure that they are backstage and ready
to go on stage when their class is called.
Drug Tests
At the qualifiers every winner and random people are urine tested. At the
Britain every competitor is polygraphed before the competition and also all
class winners are urine tested.
It is possible for an athlete to be asked to make themselves available for
a polygraph even if they are not competing at the Britain. We can also do
random out of season testing on anyone at anytime. If you are requested to
take a drug test you must make yourself available and not leave the venue
without completing the test or it will be deemed a failure.
Tips for Competitors
How do you tan for a competition?
The best way to tan up is to get a base tan either with sun beds or a fake tan. Use a fake tan that is designed for general use as it is gentle on your skin. Then use a thin layer of dream tan the night before and sleep inside a duvet cover to protect your bed clothes this will allow the dream tan time to soak into your skin giving a deeper colour. Don’t shower in the morning just re-apply the dream tan when you get to the venue. (You won’t get marked down for bad smells).
Carbing up yes or no?
Carbing up is a very difficult call. It varies greatly from person to person.
You must be able to analyse your own physique, over carbing can destroy the
weeks of work you have done. I would always advise any carbing up to be done
a couple of days out from the comp by doing this it will give you opportunity
to pull things back if you have over done it.
Water and natural diuretics.
The best natural diuretic you can use is water, drink lots of water leading
up to the comp and it will encourage your body to release excess water. Other
diuretics you can use are Vit C and dandelion root. Taraxatone is a good product
for reducing water retention.
Fat Burners/Supplements
You can use fat burners but as ephedrine is now banned ensure they are ephedrine
free.
If you are unsure about a supplement check first before using it!
Good luck with your future
endevours!
For further help check out your nearest BNBF Bodybuilding Club.
