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The Four Bodybuilding
Rounds
Bodybuilding contests
are similar to most sports in that the
competition is subdivided into sections.
Hockey has three periods, basketball has
four quarters, and baseball has nine
innings. Bodybuilding is like boxing in that
there are rounds, four as opposed to 10 or
12 for boxing. It’s not necessary to win all
four rounds to place first in the contest,
but you must be in the top three in most of
the rounds. As each round has its own unique
characteristics, we suggest practicing each
of the bodybuilding rounds
separately.
Round
I
Round I is often called
the “relaxed” round but it is anything but
relaxed. As soon as your weight class is
called, all the competitors walk out on
stage. You will be arranged according to
your competition number. Try to keep most of
your muscles tensed. Don’t over flex as you
run the risk of cramping. And
smile!
Generally speaking if
there are five competitors or less, you’ll
all be asked to go through the poses
together. If there are six or more you’ll be
called out in groups of three to five. The
head judge will first ask you to turn to the
right so that your left side is facing the
judges. Another half turn will have your
back to the audience. Another half turn to
see your right side, and then back to the
front. The main focus of this round is to
see how balanced your physique is. Is one
side better developed than the other? How
are your proportions as compared to the
other competitors?
Round
II
Round Two is probably
the most clinical of the four
bodybuilding rounds. When people talk
about bodybuilding contests it’s Round II
that they are visualizing. In this Round the
competitors will be compared based on the
following seven compulsory
poses:
Front double
biceps
Rear double
biceps
Front lat
spread
Rear lat
spread
Front
abdominals
Side
chest
Side
triceps
As with Round I,
depending on the number of competitors, all
the competitors may be compared at once, or
in groups of three to five. Although there
are exceptions, the first competitors asked
to step forward are usually the ones who
will place highest in the
contest.
Round
III
Round III
is often called the free-posing round and is
the most artistic of the four bodybuilding
rounds. This is where you get a chance to
show your creative side. Each competitor
comes out on stage and has 90 seconds to
make an impression. With the exception of
the time limit, you can use any music and
hit any poses you want. Don’t just pick any
old song for your bodybuilding posing
routine. Choose something that suits your
physique and personality. Your goal during
the free-posing round is to highlight your
strong points and minimize your weak points.
In a close contest Round III can be the
difference between first and
second.
Round
IV
If Round II is the most
clinical and Round III the most artistic,
Round IV can be called mayhem! It’s commonly
called the posedown and bears a striking
resemblance to the gladiators of ancient
Rome. Once the top three to five competitors
in each class are decided, all are given 90
seconds to launch into a bodybuilding
free-for-all. The competitors usually rush
to the front of the stage and start trading
poses for the judges and audience alike. If
you find yourself in a posedown, try to have
an idea of how you stack up against your
opponents. Try to hit only your best shots
and don’t compare bodyparts with someone who
looks better in that pose. If your arms are
average but abdominals are great, display
your abs whenever someone with better arms
hits an arm pose. As with the other
bodybuilding rounds, try to maximize
your strong points and minimize your weak
points.
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