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.
