Since ive started competing, a lot of people who train tell me how they want to compete. There is a big difference between simply working out, compared to competing within bodybuilding.
I cover much of this in the video above but here are just a few additional points.
If you enjoy working out, but don’t really care about what you eat, then this is going to be your biggest challenge in bodybuilding. In my opinion bodybuilding is more of a test of mental state of mind, self control and will power, that it is athletic ability.
Working out for 45 minutes a day, 6 days a week isn’t that hard. Don’t get me wrong, training with a high level of intensity is not easy. If your workouts are easy, then you’re not training hard enough.
However to push yourself to the limit for just 45 minutes a day, isn’t the difficult part of bodybuilding. Its just the start. The majority of people who are serious about their training are able train hard and push themselves.
The hard part about competing, and getting ready for a bodybuilding show is what you do for the other 23 hours of the day.
This involves your diet, lifestyle, and habits.
The quantities of food is crucial to your success. The food choices and food groups will help with body composition, however the amount of food we consume is far more important. If you don’t even know how much you should be eating, you’re going to struggle.
Worst yet, if you don’t track your food, getting into contest shape is going to be damn impossible. In my workout log i talk about my macros, my food intake and how i track it.
If you don’t track your macro intake then you’re not going to compete in bodybuilding. End of. Its more than just taking cheap supplements using a myprotein discount code.
If you are serious about training, and are looking to compete, then just be prepared to make some sacrifices. If you’re able to cope with this, then do it.
Id recommend competing at least once if you’re curious about it. You might love it, or you might hate it. But the experience will help shape you.
Remember fighting Metal Gear Rex at the end of Metal Gear Solid?
Seeing Gray Fox run in to save your ass with that slick ninja suit exoskeleton? Only to get crushed not long after.
Well some guy has created a more bro-worthy (and less sexy) exoskeleton of his own.
The Hacksmith, of youtube and internet fame, has recently created his homemade exoskeleton to increase his gains ten fold. In the above video you can see the contraption working, allowing the user to curl 170 lbs.
Adds a whole new meaning to curling in the squat rack. m i rite?
On a (slightly) more serious note, this is actually awesome. Devices like this will exist in professional manufacturing plants, or as test equipment in labs. But for a guy to just make it in his back yard, and for it to work? Pretty good.
In regards to workouts though, this actually, kinda, could sort of, help you make gains. Imagine if he’s able to rig it in such a way that will allow the device to curl the weight, and use less resistance on the way back down. Forced negatives without a spotter. No more messing about looking for the best adjustable dumbbell set for your home workouts. Just suit up, and go for max weight. Every. Single. Set.
That may sound a bit advanced, but if this guy has been able to make the device in the first place, im sure he can configure it in in just a way.
Next we’re looking for robot legs, and the eventual “guy snaps back squatting 1000lbs” video to follow.
This post is brought to you by Lee Archer of Photo-Flex.co.uk. Lee is a photographer, and has covered many bodybuilding shows across the UK. I’ve been bringing you alot of posts about getting ready for to compete as a bodybuilder over in my NABBA Training journal. I thought it would be interesting to take a look at what else goes into a bodybuilding show, from a non-competitor stand point. Along with these experiences, i also wanted to receive some easy bodybuilding tips from someone who watches and attends many bodybuilding competitions.
Sam has recently shared some of his bodybuilding posing tips. Expanding on that series are some tips to help you stand out on stage at your next bodybuilding competition from the eyes of a bodybuilding contest photographer. With that being said, let’s take a look at what it’s like for Lee to cover a bodybuilding show as a photographer.
Hi to you all. Adam asked me to write a little on my views of bodybuilding shows and I thought it would be a good idea to add my view and also some tips that will not only help you get better photographs, but get noticed by the judges at your next bodybuilding contest.
Firstly a little more about me. My name is Lee and I started loving photography back in 1997 when I took a trip to New York to see my cousin. I took a rubbish film camera and took around 6 rolls of film. At this time I had no idea what I was doing. Having said that I had a good eye for a good shot. It was with regret when the photos came back that I realised my skills and camera were rubbish.
I did very little more for a few years but always wanted to do more photography. I started going to bodybuilding shows to watch friends and to support Gary Lister at the Pro Am Birmingham. I took a slightly better camera but struggled to get the sharp shots, I got the popular orange and blurry shots.
This started something and I haven’t looked back since. I bought a canon 300d from ebay for a few hundred quid, bought a lens and away I went to practice. The next set of images were miles better. I was talking to Foodtech owner Ken Roscoe one day and mentioned I was playing with photography. He invited me to Goodbody’s gym at Retford to photograph a training session with his main guys. It turned out the photos went down well and Ken helped me start photo-flex.
Since then Ive worked with some of the best bodybuilders and fitness athletes in the Uk. I photograph some fantastic shows and write for the Nabba Health and Fitness and work on photographic assignments for Muscle & Fitness and Flex magazine. I love it.
So enough waffle, sorry. I love the shows, the atmosphere, the chance to witness history and also catching up with friends. Its always relaxed at the shows and people have a good laugh too,. It’s a little different backstage where nerves are high etc. But in general its fantastic. Going backstage at shows like the Mr Britain and Universe is a real pleasure. It’s a place not many get to go. And its gives me some great candid shots.
4 Easy Bodybuilding Tips To Help You Stand Out On Stage
Smile
My first tip from the second you walk on stage, SMILE. People in general warm to positivity. This goes without thought by many competitors. So much focus is put into straining and hitting each pose correctly, that facial expressions on a bodybuilding stage go without as much of a thought. I can guarantee you that bodybuilding judges at any contest will notice a smile before a frown. This will put you in an immediate positive light. If someone has a positive first impression of you, then it will make the rest of your on-stage judging a breeze.
From a photography stand point, there is nothing that ruins an awesome bodybuilding pose, with perfect lighting, than a grimacing face. Many competitors eagerly wait to the preview photo’s of them self on stage, only to be abused by friends on Facebook with comments about constipation because of their facial expression.
You’re Always Being Judged
Every second a competitor is on stage at a bodybuilding show, is a second they are being judged by the prying eyes of a panel of experts. This includes the initial walk out. When you’re in a call up, when you’re not in a call out. When you’re told to relax, you’re still being judged.
Your face expressions, your reactions, everything. Be professional even if you’re a first timer. You’ve spent months training, hitting cardio, and dieting. Make sure you work your ass off the same way you prepped for the show when you’re on stage. Even after judging is over, maintain a professional and friendly attitude, on-stage and back stage. Judges remember faces from show to show. If you have a bad attitude over your placing, and act like a dick, you will be remembered – for the wrong reasons.
Pick The Right Tan
In my opinion, if you’re not totally shredded, then choose a water based tan. If your slightly off then a greasy tan will just hide even more. Prepare your skin for the tan. We see blotchy tans, and tans running off, all because people didn’t prepare the skin to take the tan. Read the tan instructions fully. Make your base coat perfect.
Take Center Stage
Get your self in lots of photographs. Hit your poses quick. Hold for a split second where possible. If it’s a posedown, get in the centre. Going far left or far right means youll not be in the main photos. Don’t go too far forward where the stage loses light. Using the middle third of the stage for most poses means youll get more photos taken. The sides are usually dark and don’t provide the best light. I know its cool to give family a quick close up pose, nothing wrong with that.
Wrapping Up
Those are my main tips when I photograph a show and I think what people could do better. You can use a similar approach to photoshoots as you would to going on stage. You want to look your best Right?
Carb depleting and loading as well as water manipulation are good things to look amazing on your shoot. The problem is that many people will start messing about, and can actually mess up their physique for the day. Its always advisable to practice this approach first, and if possible, use the help of an experienced coach. The last thing you want to do is throw in a bunch of cheap supplements to your stack the last week of a show to try and get rid of water, just to make your physique look stringy and destroy the past 3-4 months of preparation. Plan your shoot so your prepared. I always like to talk over ideas and pass on tips.
Hiya folks, Sam back here. For my second entry to the site, i would like to talk about the importance of posing in bodybuilding, and the little tricks that can make a massive difference to your physique when your up on that stage.
Im the guy in the red pants.
My first competition was the Nabba England first timers 2013 were i placed 2nd to a guy who, lets say deserved to win, as he was a touch more conditioned than myself!
I went into this competition not knowing a great deal about posing as i train at a gym in my hometown of Chesterfield called Lifestyle fitness. The gym has some of the best adjustable dumbbells, traditional gym equipment etc. Unfortunately where it excels in gym equipment, it lacks in a person to ask for advice and guidance in terms of competing (unlike some who have Eddy Ellwood knocking about *cough*Adam*cough*). So for me to learn, it was a case of watching back bodybuilding clips on Youtube, past Mr Olympias, Pumping Iron and and the like to hit the bread and butter poses.
Bodybuilding Posing To Improve On Stage Presence
The next competition for me was the Nabba Midlands Novice 2014 were i placed 3rd. The two who placed above me i placed several places above them, only 3 weeks after in the NABBA British finals by bringing more condition and better posing. Now obviously if i would of done this in the midlands i would of smashed it….. but ooo well im only in the early stages of competing im always learning and improving :).
Ok now back to the focus of this entry… Posing. The next video i provide below (red pants, tallest guy). You will notice that my posing is far from perfect but not bad by anymeans. When i perform a front double bicep you will notice i really flex my abs, also head is down when hitting a lat spread and also im not showing much of my physique when popping a side tricep. Also the positioning of my feet doesnt do my legs any favours.
Some Of The Best Bodybuilding Posing Tips I Could Receive
Now the lucky part. A Couple of my Mrs friends’ were sat directly behind a couple of names you guys will know…. Dave Titterton, Max O’connor and Richard Gozdecki. Good old Laura was tab hanging and heard them say that guy has a fantastic physique but he needs to open up more and show off what he has got. So after having Max on twitter i noticed him and Rich were running a posing class down at a gym in Leamington Spa called the workout mill. I shortly received some of the best bodybuilding posing tips i’ve ever received.
After exchanging a few messages on twitter i was booked onto it and made my way down to Leamington. I must say if you get chance to visit this gym it is rather different, its based on several floors and has some wicked looking bits of equipment. Whilst down there i got some fantastic advice with my posing and ways to pose to suite my physique. The key alterations were front double bicep, previously i would stand with both quads flexed facing forward and flex my abs, Max suggested i dont flex my abs at all and take a deep breath and have one leg out to the side flexed with my foot raised.
I couldnt believe how much bigger and wider i looked by doing this, by breathing in and stretching out my torso alot more made my waist look tiny and obviously being show ready you could clearly see thick slabs of abs popping through regardless off flexing them, he also had me pushing my knee into my hamstring on a side chest shot and getting down lower which worked a treat. On the relaxed pose previous i would stand yet again with abs flexed, this was now changed to relaxed abs breathing in and stretching out which made me look a hundred times better. As you will see with the below video my side tricep i step back with the right leg and twist as much as possible, this also gives the waist a better look.
Here I am again, tallest guy in the middle rocking my all new blue leopard print panties boooom!
So in conclusion folks get your posing spot on it really can give your physique a new look. If you come accross any posing classes or workshops run by experienced names in the game via twitter/facebook or whatever it may be look into it because it will be money well spent.
This post is brought to you by Lee Archer of Photo-Flex.co.uk. Lee is a photographer, and has covered many bodybuilding shows across the UK. I’ve been bringing you alot of posts about getting ready for to compete as a bodybuilder over in my 
