Gerry's Posing Drill Sheet

Posing Practice Drill (Based on Men's Competition)

Recommendations: Start five to seven weeks out from competition at least three or four times a week, so muscles are acclimated to the repeated contractions during competition. Ideal is to practice with a partner or to videotape practices or routines so you can see what you are doing and make adjustments, etc. Posing is aerobic and brings out cuts to the fullest. As you see yourself become a better poser and see your definition improve, it will motivate you to keep at it.

Symmetry/Balance Judging:
Quarter turns: Make each turn when head judge instructs you. Start by facing south. First quarter turn to left, facing west. Before turning, tense left arm to show triceps, so judges see that as you turn. Both feet flat, arms at sides, tensed not flexed. Second quarter turn to left, facing north. Before turning, flare out lats and widen back. Showing back, lats, calves, again not flexed. Third quarter turn to left, facing east. Last quarter turn, again facing south. Tense abs and quads without flexing hard. Always let judges see you at your best.

Required poses: (done as called out by head judge)

Front Double Biceps: Arms out at 90-degree angle; bring up fists and turn wrist inward for maximum peak. Peak should be slightly higher than delt level. Abs and quads should be tensed. Judges look for overall symmetry in all these poses, i.e. how biceps look in relation to rest of the physique.

Front Lat Spread: Should see space between lat and forearm. Stand upright, too much back or forward detracts from V shape and symmetrical look. Also, judges are sitting below the stage and looking up so you have to give them the best view. Delts should be parallel to ground, too far up or down detracts from V taper. Again tense abs and flex quads. Flare out pecs and delts as much as possible. This is an everything pose; judges scrutinize whole physique.

Side Chest: Can be executed from either side. Hand over wrist, arm is pulled back as much as possible to highlight chest. Hit hard and flex pecs. Calf and hamstring of leg facing judges should be flexed also. Judges not just looking at pecs, but how it ties in to rest of physique.

Side Triceps: Can be executed from either side. With one hand, push the arm back to highlight "horseshoe" development in triceps. Flex calf and hamstring and sit on pecs and delts. Again, entire body is being judged. Variation is to thrust arm out first to display outline of triceps before pulling back for the pose.

Back Double Biceps: One of the make or break poses. Some competitors look ripped from the front, but are smooth when they turn around. As in front double, arms out at 90 degrees, flex biceps with wrist turned inward. Sit on back muscles, flex hamstrings and calf in one leg. If in top shape, lower back will have outline of "Christmas tree", glutes will be hard and tight, and hamstrings will be striated.

Back Lat Spread: As in front lat, space between lat and forearm for maximum V effect. Flex calf and hamstrings of one leg. As in all poses, stand straight with shoulders level. Extremely important symmetry and mass pose. Separates top 5 from the rest in today's competitions.

Ab and Thigh: Both hands must be behind head. Flex abs and quad as tight as possible. The lower the bodyfa,t the sharper this pose will look. This pose will really point out the cardio slackers.

Sometimes a crab or most muscular is required. Several variations with hands on hips or clenched in front. Must crunch down and show entire musculature. If not required, should only be done in a routine if it is effective for you (i.e. ripped, huge and dense). One tip, if abs are really shredded hold hands at navel level to show that. If abs are not too sharp, then keep hands below pecs.

One Minute Routine without Music:
Need someone to time the routine so you know what to do. Should begin and end with most effective poses (Could be same pose if you have one real standout. Idea is to give judges a great first and last impression). Best to incorporate all the poses, otherwise judges might think you're trying to hide a weakness. Giving them such an impression can cost a couple of places. Big part of the game is having faith and pride in yourself.

Gear routine toward your development. Example, if you're a bit blocky don't hit a front double biceps facing directly in front. Twist the torso a bit. This will maximize the V taper. Bodybuilding begins in the mind, which should be our strongest muscle. Grab every edge and don't be afraid to be original and create an illusion. Be aggressive and confident, but not obnoxious, and show what you have to the fullest.

Remember, you can have the best development in the contest, but not being able to show it effectively will hurt you. Once you can do the poses by rote and hold them for at least fifteen seconds while making it look easy, you will know you arrived. Good luck and have fun.

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