Is there a bodybuilding competitor checklist that will help me make sure that I have everything covered?

BODYBUILDING COMPETITOR CHECKLIST

1. Register for the show in advance and purchase your NPC card.

 

2. What you will need in order to compete successfully:

• a lean physique (conditioning is much more important than size)
• a deep tan
• ability to pose perfectly in each quarter turn and hold each for at least 60 seconds
• ability to hit each mandatory pose perfectly and hold each for at least 30 seconds
• an individual presentation routine
• have attended a contest, workshop, or viewed a video of one

3. Registration and check-in

1. attend the early check-in if at all possible (Friday evening: 6:00 pm)
2. Your registration and NPC registration will be confirmed then you will be officially entered into the appropriate division and class.
3. At the contest, a competitor’s meeting will be held where contest rules and the final order of events will be discussed. Your number will be assigned by class and you’ll turn in your music cd or cassette for your evening routing at this time.

4. Here’s what you’ll need in your gym bag:

• Your posing suit; and a spare suit if you have one. Put it in a zip lock freezer bag so you can find it easily.
• 2 hand towels.
• Your competitor number and small zip lock bag to keep it in.
• Water and food (chicken breast, small bites of potato or rice cakes, Beverly goo – 2 scoops UMP or Muscle Provider, ½ cup honey, ½ cup peanut butter.
• Mortons Light Salt or packets of salt for cramping.
• Warm-up suit
• Flip flops to walk around back stage so your feet do not get dirty.
• Pam unscented cooking spray to use for oil
• ID or driver’s license for proof of age or residence
• Money for emergencies
• A camera for photos in the pump-up room and out doors.
• Extra sheets for your hotel room and car

Females Competitors Extras:

• Make up kit
• Curling iron, hair spray, etc
• Bikini Bite to glue your suit on
• Safety pins and sewing kit for emergencies
• Jewelry for evening show
• Hygiene products

 

5. Prejudging

1. Pump-up
2. Very light coat of Pam
3. Compete

§         You will be lined up numerically back stage.

§         Your class will take the stage lined up in numerical order.

§         Your front stance should be positioned towards the center of the judging table.

§         You will do 4 basic right turns. Front, right side, rear, left side and final back to the front.

§         Your goal is to look polished, confidant, smile, and relaxed while you are staying tight the entire time.

§         Mandatory poses: front double biceps, lat spread, side chest, side triceps; rear double biceps, rear lat spread; abdominal and thigh pose, most muscular.

§         You may be compared against other athletes throughout the competition. Do not rest for a second, even if you are not being directly compared. You are being judged the entire time you are on stage.

4. Criteria for judging: symmetry, conditioning, muscularity, and presentation.

 

6. The Finals:

1. Prepare for the finals just as you did for the prejudging.
2. If you win your class, you will go back on stage after all classes have been presented their awards and compete against the other class winners in the Overall.

 

7. The Overall

1. Hit your best poses.
2. Try to find the best lighting on the stage–this may not be at the front of the stage.
3. Try to highlight your strong points against your competition’s weakness.
4. Catch the judges’ eye with your poise and control.

 

8. Prepare to compete again. Find another show to do.