You're now ready to create your own 90-second freestyle routine. This video covers how to pick music and identify its peaks to link to your most dramatic poses. You'll fill out your routine from there, still working in a counter-clockwise direction.
Select 15 of your best poses, and list them under four columns on a piece of paper: front, left, back, and right poses, then note which of those are your strongest. These are your impact poses, and you're going to save these to strike at the high points of your posing music.
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The music you choose should have personal meaning to you and should convey the image and emotions you want the audience to feel during your presentation. Labrada prefers music without words, which he says best fits his posing style because he doesn't want distracting lyrics. He recommends soundtracks from movies that contain the emotions and high points for dramatic, classical posing routines.
You'll sense those places in the music that are best for those impact poses, and note the time in the music you want to hit a particular pose. Organize the remaining poses, working around your impact shots, moving in the same counter-clockwise circle and allowing three seconds for each pose and three seconds for each transition. You can try out different transitions for optimal flow, grace, and power.
Some common mistakes include rushing through your routine too quickly and not spending enough time on your transitions, so refine your posing to ensure it's synchronized with your music until till you get it down. Use the video recorder on your phone for visual feedback, watching both poses and transitions.
Ā Competitors are required to wear posing shorts.
Please Note: Effective 2019, new Classic Physique posing trunks have been introduced. See below pictures for examples of acceptable trunks.
Ā Upload your music for your posing routine from the confirmation email you received from website@muscleware.com. If you are unable to download your music, please bring it to check-ins on a USB. It must be the only music on the USB.
All other CPA national competitions and regional and state contests will have the option to offer 4 height classes or to stay with the 2 or 3 height classes they are currently using. The breakdown for the 4 height classes will be:
Competition check-ins/weigh-ins take place the day prior to the contest at a location provided by the contest promoter. The promoter will publish the official check-in/weigh-in start time. All competitors, regardless of category, must be present for the official check-in/weigh-in.
During the official check-in/weigh-in competitors will be officially heighted and/or weighed, receive their competitor number and information verified. All competitors must show their CPA membership card. Junior and Masters competitors must provide government issued ID showing date of birth (i.e. passport, birth certificate, etc.)
Please note: Any competitor who does not make weight will be given a maximum of 30 minutes in which to do so. If, for whatever reason, the competitor does not return within thirty minutes, he or she will be eliminated from the competition. The onus is on the competitor to return within the deadline; the CPA is under no obligation to issue time warnings or to track down the competitor.
The Magical Egyptian, Mohamed Makkawy from Canada, left many fans stunned and amazed with his stylistic posing routines that were often imitated but never duplicated which is the highest form of flattery!
As great as Arnold was with his 7 Mr. Olympia Titles, even he knew how impressionable stringing together mandatory poses with signature poses were to the judges but most importantly the Fans! He hired a choreographer and practiced his posing and presentation in front of colleagues in efforts to best present his body of work which is today memorable and relevant when you see the athletes mimicking his posing onstage today!
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Master Sgt. LaJuan Fuller, 366th Civil Engineer Squadron first sergeant, practices posing to music he selected for his upcoming body-building competition to ensure his timing and poses are proper in Mountain Home, Idaho, April 25, 2012. Fuller uses has a membership at a gym off base which allows him to take his shirt off while practicing his poses and utilize a tanning bed to even out his tan lines before competitions. (U.S. Air Force photo/Airman 1st Class Heather Hayward)
Master Sgt. LaJuan Fuller, 366th Civil Engineer Squadron first sergeant, lifts some small weights to warm up his muscles before his body building competition April 28, 2012, in Boise, Idaho. Fuller has participated in more than 18 competitions. (U.S. Air Force photo/Airman 1st Class Heather Hayward)
Music is incorporated during this round as it plays while the competitor is posing. The best idea is to pick a song that suits your type of body if you are a heavyweight then a hard rock song would probably do the job.
In amateur bodybuilding, posing routines generally last only 90 seconds, so don't waste any time. Have one CD burned with just the one song you need and write your name on it so the sound technician doesn't have any trouble locating your CD.
This was one of my all time favourite routines. I designed it for my Pro Debut in 2016. I had received my Pro Card when I placed first at the 2014 WFF Worlds in the Miss athletic class. That year i had won a miss Universe title and a Miss World Title! I had worked hard for 15 months improving on my size and symmetry. I wanted bigger glutes and a thicker upper back as well as fuller delts. I had watched the WFF pro scene closely, priming my mind and physique for my pro debut. I was determined to continue my unbeaten winning streak that I had for the previous 5 years (out of my prior 7 as an amatuer figure athlete) and now I wanted to smash the Pro Figure scene.
I had made a decision that I wanted a Michael Jackson song. The challenging bit was to find the perfect song. I used MJ playlists as my training music for several weeks until one jumped out at me. Some songs would stop me mid set as I paused and let images of traditions and posing float into my imagination.
For first time competitors who are planning to dive into this crazy sport, I hope this article can serve as a general checklist as you approach the stage. It might not cover EVERY one of your EXACT needs, but I promise it will be useful in covering the typical bases.
I would crank up the mandatory posing practices to at least once a week, and make sure to film yourself while doing so. Look into posing coaches in your area and perhaps send them the pics and/or video for a broad check to see if there are any screaming red flags in the way your positions are being displayed.
Schedule a couple of posing sessions with someone other than yourself. If possible, I would recommend using someone who has judged in the organization of the contest you are going to enter. You can usually also find posing clinics within most major cities as show season starts approaching. If your coach is qualified, feel free to use them as well.
You should have a suit-fitting sometime within this window. Either your local suit-maker has had you try on for them, or your coach has checked it out and is happy with what it does for your physique. Remember, it will still fit snug when you are a few weeks away. You might still have a little bit of tightening up to do.
Either way, get a roundabout idea of who you can and will have behind the curtain on show day. This is especially important if you are planning on wearing Dream Tan, as you will need some type of assistance to apply it.
Some, If Not All, of These Tasks Should Be Performed Between Monday and Thursday Leading Up to Your Contest:
Shop for the food that your coach will ask you to have with you on show day
Shop for the supplies to keep in your Show Day Bag (listed below)
Write your athlete bio
Get a haircut or trim if necessary (Ladies, practice hair style and make-up)
Make sure you have received your suit in its completed form and that it fits appropriately
Schedule a couple extra posing practices with yourself or a coach
NOTE: It is important to have extra funds with you at athlete check-in and at the show in case you would like to purchase stage pictures, a contest video, shirts, extra division entries, touch-up tanning, etc.
Know that you have come farther than most people ever will. Know that you chose this path, and that it is not a life or death scenario, even though it might feel like it. Know that no matter what happens, you will still have your sense of self, your loved ones, and a life to live after this show and after this season.
Andrea Valdez is a lifelong athlete having trained and competed in figure, powerlifting, functional fitness and gymnastics (current). She is also a former natural bodybuilding coach with 3D Muscle Journey, and now runs the content operations of our team. Andrea is co-author of The Muscle and Strength Pyramids, and keeps a personal website at andreavaldez.com
Perform a T-Walk OR I-Walk T- Walk: Start from the back center stage marker Walk to the front center stage marker Walk to the left stage marker Walk to the right stage marker Walk back to the center stage marker, display back pose I-Walk: Start from the back center stage marker Walk to the front center stage marker, display front and back pose ***The Back Pose is the last pose performed during T-Walk OR I-Walk*** Not following the markers on stage and the steps listed above may result in deduction of points. (The markers on stage represent the best lighting for judges and photographers) Ā 152ee80cbc
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