Bodybuilding is the act of putting on muscle by working out and shaping one's diet to put on more muscle mass. Often bodybuilding is referred to as hard gaining, indicating a regimen tailored for a person without a predisposition towards acquiring muscle mass. Bodybuilding may be done for recreation, for personal betterment or as a competitive sport.

The sport of bodybuilding is judged based on the physical appearance and demonstrations of the participants. There is currently a campaign to have bodybuilding adopted as an Olympic sport, but this campaign is met with strong resistance by some sectors. It is commonly argued that bodybuilding is not an actual sport, as the contest itself is non-athletic.

When competitive bodybuilders compete, they demonstrate a number of poses intended to accentuate certain muscle groups. This posing is a large part of competitive bodybuilding, and many bodybuilders spent up to half of their training time perfecting their posing routines.

Bodybuilding as a sport is not athletic and should not be confused with lifting sports or strongman competitions. The focus on bodybuilding is a specific aesthetic and balance of muscle mass, not feats of strength of agility. Although many bodybuilders look very athletic they do not train for strength or speed even though typically these are the bi-products of serious weight training.

There are a number of techniques used for gaining and sculpting muscle mass, both in the competitive and personal arena. A distinction is often made between those who are able to continually gain mass and strength through a regular routine, and those who quickly plateau. The latter are often referred to as hard gainers, because it is more difficult for them to gain strength than for many others who pursue bodybuilding seriously.

The most common technique is to acquire as much mass as possible for an extended period of time, working on being able to lift more and more weight each week. Once a threshold has been reached, or in the case of competitive bodybuilders, once a major competition is nearing, the focus is shifted to sculpting the existing muscle mass.

Some experts on bodybuilding advocate a training program of moderate weight for extended reps until failure, followed by occasional high-weight sets. Others advocate a system focusing on very difficult weights for low reps and low sets.

While bodybuilding, it is important to increase one's intake of vitamins, minerals and protein. A wide range of bodybuilding shakes and supplements are available on the market, most of which will be more than adequate for a beginning bodybuilder. Chemical supplements are also available, though their use is prohibited in most competitive bodybuilding arenas and they are not recommended for health reasons.

Ultimately, the best tactic for bodybuilding is to experiment with a number of different workouts to find what works for your body. Combining a suitable workout with a high-protein diet and plenty of rest in off-times will ensure pleasing results.

Weight Classes

Men

• Bantamweight (Under 143 lbs)
• Lightweight (143 - 154 lbs)
• Welterweight (154 - 165 lbs)
• Light Middleweight (165 - 176 lbs)
• Middleweight (176 - 187 lbs)
• Light Heavyweight (187 - 189 lbs)
• Heavyweight (189 - 224 lbs)
• Super Heavyweight (Over 224 lbs)

Women

• Lightweight (118lbs and under)
• Middleweight (118 to 132lbs)
• Heavyweight (Over 132lbs)

Posing

Posing is one of the most neglected elements in a bodybuilder's arsenal. A good poser will sometimes walk away with the trophy that would have normally been given to a superior physique. When the judges evaluate you on stage, they are looking for:

1. Muscular size. Any person who diets properly can come in ripped however that does not make them a bodybuilder. By definition a bodybuilder should possess a greater degree of muscularity then the average person.
2. Muscular definition. An obese person may have a 22-inch bicep however it will obviously lack definition. A properly prepared bodybuilder will hard and tight and exhibits clear distinctions between adjoining muscle groups.
3. Symmetry. A large and muscular chest will look out of proportion if the legs are not adequately developed as well. Similarly, large, well-defined triceps should be balanced by equally developed biceps. It is difficult to conceal a neglected body part when you are wearing nothing but posing trunks so give equal time to your weak areas.
4. Your ability to present it. This is where posing is critical. You may have the best physique on stage but if your posing lacks confidence and correctness you will be marked down.

Mandatory and optional poses vary somewhat with the sanctioning organization so do your homework in advance to know what will be required of you. It can be extremely embarrassing to have a judge call for a pose that you are not familiar with. Most competitions will use posing requirements as outlined by the NPC, which are as below.

Mandatory Poses

• Front Double Biceps
• Front Lat Spread
• Side Chest
• Side Triceps
• Rear Double Biceps
• Rear Lat Spread
• Abdominal Pose
• Most Muscular

Tips for your Individual Posing Routine

You will be required to perform an individual posing routing to music for the evening show. Occasionally this routine will be performed in the morning (Pre-Judging) as well. During this routine you will be allowed up to 90 seconds to emphasize what you consider to be your strong points.

1. In this portion of the competition there are no "required" poses. Therefore, put together a routine that emphasizes your strong points hides your weak areas. For instance, if you do not have a good lat-spread than leave the front and rear lat spread poses out of your routine. Similarly, if you lack calf development than I would not insert a double calf raise into the routine.
2. Add variety. Do not repeat the same poses over and over regardless of how good you are at it. I have seen competitors hit a most muscular at the left of the stage, again in the middle of the stage, again at the right and then repeat. The judges will not be impressed with this lack of variation.
3. Choose music that is tasteful and inspirational. Music that is too loud and offensive may impress your friends but will not find the same audience amongst the judges and the spectators. Give them something that will inspire and motivate them.
4. Work on transitions between poses. Try to add style and flair. To hit a pose, stop and then hit another without setting up the next pose may be boring and unimpressive. You don't have to be a dancer however it helps if your poses appear to flow seamlessly from one to the next.
5. Smile if it fits your music and attitude. If not, a blank or serious expression may be appropriate as well.
6. Be Confident. Know what you want and what you are doing. If you are unsure of yourself you will not portray an attitude of strength and confidence.
7. Always bring 2 copies of your music. It is important to have a backup. You only need to have a tape malfunction once to appreciate the backup copy. Check with the promoter to see if only tapes or CD are acceptable.