Bodybuilding Contest Day

ExRx.net > Bodybuilding > Outline

Backstage Preparation

  • Visualize; days events, posing, relaxation techniques, etc.
  • Have last coat of tanning agent applied before arrival.
  • Frequently inquire of time remaining until stage presentation
  • Apply oil lightly; ask help for your back; always double check
  • Protect yourself from cold air or drafts; use a robe if needed
  • Pumping up
    • Pump up the last several minutes
    • Take your time between exercises
    • Pump up with weights, towel, and/or surgical tubing exercises
    • Incorporate floor exercises, if desired
    • Pump up weak body parts and side delts
    • Limit pump up exercises
      • 2 to 4 exercises in circuit fashion
    • Avoid over pumping
      • 2 to 3 sets per body parts
    • Avoid pumping quads and abs
      • unless extremely lean, just flex
    • Limit biceps pump
      • to maintain biceps peak

Common Pumping Movements

  • Delts
    • Lateral Raises
    • Upright Rows
  • Chests & Triceps
    • Push Ups
    • Dips
    • Flexing
  • Back & Biceps
    • Towel Pulls
    • Pull Ups
    • Flexing
  • Hams
    • Leg Curls (with tubing)
    • Flexing
  • Calves
    • Single Leg Calf Raises
  • Quads
    • Flexing and Posing
  • Abs
    • Flexing and Posing

The Last Seconds

  • Wipe feet on towel to remove dust if needed
  • Disrobe if you are covered
  • Recheck your body for any streaks, splotches, sweat, etc.
  • Remember to relax your face, smile occasionally, and have fun!


Main Menu | Case Study | Outline | Packing List | Book & Video Store