Bodybuilding

All Bodybuilding Categories Explained

Published

3 years ago

April 12, 2022

Zizou

Bodybuilding is quite broad, and few people understand the various categories therein. Doing something you will not regret later, especially concerning bodybuilding, is advisable. Sometimes also known as divisions, these categories are what professional bodybuilders compete in during contests. These things can easily overwhelm someone, especially if you're taking part in competitive bodybuilding for the first time. Please note that you can only specialize in a few bodybuilding categories available. However, before deciding on the perfect division that fits you, you must understand what each entails and everything else you need to know to perform well. You might not get someone to sit you down and take you through the various bodybuilding categories, at least not in the gym. Here are all the bodybuilding categories explained.

Bodybuilding

It is the most popular and muscular fitness division and comes in all bodybuilding categories explained. Additionally, it is broad, with many classes within it. Anyone can participate in this category as there is no limit on age and the number of weights one can lift. Most importantly, this category is all about weightlifting. The bodybuilding category is synonymous with the trunk posture, where the entire leg and glutes are the main areas to show. Your butt and other regions around it are the places to focus on, alongside the hands, legs, and posterior. It is a division reserved for people who are obsessed with building muscle. The bodybuilding category is the least favorite for women due to the need for big muscles to participate.

Men's Physique

A division created in 2013, men's physique is a relatively new bodybuilding category but is gaining popularity. It also differs from other bodybuilding categories in that the judges focus on the general body structure rather than masculinity. Although it is not a bodybuilding competition, you must excel to boost your chances of excelling in competitive divisions. Additionally, new bodybuilders need an appealing body structure and ratio to maintain a lasting presence in the field. The things judges often look for include an impressive shoulder-to-waist ratio. A good symmetry will go a long way in ensuring the bodybuilder gains muscle uniformly once they start training for contests. And just like the bodybuilding division, men's physique has several classes, including:

Bantamweight (up to 143.25lbs)
Lightweight (143.25 – 154.25lbs)
Middleweight (154.25 – 176.25lbs)
Light Heavyweight (176.25 – 198.25lbs)
Heavyweight (198.25 – 225.25lbs)
Superheavyweight (over 225.25lbs)

This division has its own rules, unique from all bodybuilding categories explained here. For instance, participants should wear shorts when competing. The short has to be knee-length, and little emphasis is given to the development beneath. It means bodybuilders not doing well in thigh development will most likely succeed if they have a good structure from the shoulders to the waist. Most importantly, for participants who wish to participate in this division, their body fat must be less than 5%. It would be best to eliminate excess fat before tossing yourself on stage for this division. Those looking to specialize in this division must also learn the correct poses. For instance, they should start with a front position, followed by three-quarter turns. It is relatively different from the posing routine found in other bodybuilding categories.

Wellness

Wellness is a female category focusing more on fitness and wellness than muscle building. Unlike men's physique, this division involves developing the lower body (thighs, hips, and glutes) and putting less emphasis on the upper body. However, one should consider working more on the upper body to create an appealing symmetry. Ultimately, the goal of this division is to highlight and appreciate the beauty of the female body in the areas mentioned. The following classes are under this division:
Lightweight (up to 115lbs)

Middleweight (115 – 125lbs)

Light Heavyweight (125 – 140lbs)

Heavyweight (over 140 lbs)

212 Olympia

Created in 2011, this bodybuilding division is for short men who find it hard to fit into other divisions. Short men do not develop as much muscle as tall men do. This anatomical factor prevents them from competing favorably in divisions where huge muscle mass matters. Therefore, the division is only available for 212 lbs and below bodybuilders. Additionally, they must have a height of 5'5 or lower. With only tiny underwear, participants can use all seven bodybuilding poses where judges check the muscles' mass, separations, and conditioning. Flex Felix is among the notable bodybuilders who have excelled in this division.

Classic Physique

Men's classic physique is one of the bodybuilding divisions where both symmetry and muscle mass matter. Participants in this division wear tiny shorts that draw attention to deep lines in the glutes, hamstrings, and quads. Most importantly, conditioning is greatly improved, alongside mandatory postures and quarter-turns. The form-fitting shorts also draw attention to the trunks. You will come across the following classes in this division:

Height (cm) Weight (kg)

168 and below Height – 100 +4
171 and below Height – 100 +6
175 and below Height – 100+8
180 and below Height – 100+11
Over and including 180 Height – 100+13
More than and including 190 Height -100+15
Over and including 198 Height – 100+17

Bodybuilders in this division show the entire body, including the right, left, front, and back sides. While at it, judges will check for symmetry and balance. They are also required to perform the mandatory postures and other routines at the end of the day.

Bikini

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It is the most popular women's division and rarely misses out on main bodybuilding competitions. The division doesn't require too much muscle, thus making it a favorite for women and newbies. Among all the bodybuilding categories explained, this one is attractive to women with a tiny waist, curvy body, and long, shapely legs. Most importantly, the judges are particularly interested in the participant's overall body structure, balance, and charisma. You will unlikely miss out on this division as it has few requirements. The only challenge would be huge competition from other participants. It is important to note that this division is for women in competitions.

Fitness

The fitness division focuses on strength and is a favorite of cheerleaders, gymnasts, and other fitness enthusiasts. Participants in this category usually have a killer body with good symmetry. It is not surprising that women are the majority in this division. You don't need a lot of muscle to excel in this division because its routine does not involve showing muscles. All you need is strength, moves or dances, and some charisma. Such movements or dances could come with good music in the background, and you could choose one for yourself. Additionally, this division slightly differs from traditional bodybuilding divisions that entirely focus on the physique. So, considering if you want more than muscle and body structure is the most appropriate division.

Women's Physique

It is an umbrella division for all female bodybuilding classes and categories. Generally, women in this division ought to be lean, muscular, and with good symmetry. Just like in the case of wellness, the emphasis is on developing the lower body more than the upper. However, judges will look for shape and body proportion, so you might want to work on the upper part. Other aspects such as marketability, muscle tone, confidence, and presence are considerations in picking a winner. Participants must carefully balance all these things to increase their chances of doing well overall. Concerning the dressing, they put on two-piece suits with a V-shaped bottom. Posing involves quarter-turns and other routines found in traditional bodybuilding.

Games Classic Bodybuilding

Another division for men who cannot compete favorably in regular categories, this particular one is for men with relatively small muscle mass. Therefore, more emphasis is on the participant's overall structure. Some things that will matter here include; symmetry and overall physique. The fact that there is limited muscle mass means the judges will look at other factors such as confidence, conditioning, stage presence, and marketability.

Mixed Pairs

Here, a man and a woman compete in the same male or female category. For instance, a female can compete with a male partner in the men's category and vice versa. Apart from the mixed pairs, everything else about this category is similar to traditional male divisions where judges look at symmetry, skin tone, confidence, the poses, among others. The judges also look at how the pair complement each other and deliver their verdict based on how well they match. Therefore, the kind of partner you choose determines how you will perform.

Overall

With so many divisions and classes from which participants can choose, bodybuilding is enough cake for everyone that throws their hat in the ring. However, bodybuilders and other fitness enthusiasts must pick a division that works for them because everybody has a unique body. Most importantly, choose a good one among all the bodybuilding categories explained here that does not put too much pressure on you in the long term. But you can always try several divisions to determine which one you best excel in. Otherwise, we hope you find where your heart is and be the best. Remember to go through our blog for more informative articles on fitness.

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Zizou

Building muscle mass is what I like to talk about. If your aim is to build a solid body, then my posts would be very beneficial to you. I always want to know your opinion, so don't hesitate to drop a line below or contact me.

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Bodybuilding

2nd Edition of Natural Bodybuilding Competition Facts

Published

4 months ago

September 5, 2024

Zizou

Natural bodybuilding competitions are designed to promote and celebrate athletes who build their physiques without the use of performance-enhancing drugs. These events emphasize fair play, health, and the natural development of muscle mass and definition.

The second edition of natural bodybuilding competitions has gained momentum globally, particularly focusing on drug-free athletes. These competitions are hosted by various organizations like the INBA/PNBA (International Natural Bodybuilding Association/Professional Natural Bodybuilding Association) and OCB (Organization of Competitive Bodybuilders).

In 2024, several notable events have been planned, including the INBA Natural Universe and INBA World Cup, both of which emphasize natural bodybuilding through rigorous drug testing policies. These events aim to showcase competitors who adhere to strict drug-free protocols, and winners often earn pro cards allowing them to compete in higher-level professional competitions.

These competitions focus on categories like men's bodybuilding, classic physique, and women's figure and bikini, among others. Athletes undergo polygraph and urine tests to ensure compliance with natural bodybuilding standards. The winners often receive medals, trophies, or pro status

Drug Testing

Participants undergo rigorous drug testing to ensure they are not using banned substances. This can include urine tests, polygraph tests, and other methods to maintain the integrity of the competition.

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Judging Criteria

Athletes are judged based on several factors, including:

Muscle Mass: The size and volume of muscles.
Symmetry: The balance and proportion of the physique.
Conditioning: The level of muscle definition and leanness.
Presentation: Posing routines and overall stage presence.

Preparation

Competitors often spend months preparing for these events, focusing on strict diet plans, intense workout regimens, and posing practice. The goal is to achieve peak physical condition on the day of the competition.

Community and Support

Natural bodybuilding competitions foster a sense of community among athletes who share a commitment to health and fitness. Many competitors form lasting friendships and support networks through these events.

Starting training for a natural bodybuilding competition is an exciting journey! Here are some key steps to help you get started:

1. Set Clear Goals

Define what you want to achieve. Are you aiming to compete in a specific category like Men’s Physique or Women’s Figure? Setting clear goals will guide your training and nutrition plans.

2. Create a Training Plan

Focus on a well-rounded training program that includes:

Compound Movements: Exercises like squats, deadlifts, bench presses, and pull-ups are essential for building overall muscle mass.
Isolation Exercises: Target specific muscles to enhance definition and symmetry.
Progressive Overload: Gradually increase the weight or reps to continuously challenge your muscles.

3. Follow a Structured Diet

Nutrition is crucial for muscle growth and fat loss:

Caloric Intake: Calculate your daily caloric needs based on your goals (bulking or cutting).
Macronutrients: Balance your intake of proteins, carbohydrates, and fats. Aim for high protein to support muscle repair and growth.
Micronutrients: Ensure you’re getting enough vitamins and minerals to support overall health.

4. Incorporate Cardio

Cardio helps with fat loss and improves cardiovascular health. Include both steady-state and high-intensity interval training (HIIT) sessions in your routine.

5. Practice Posing

Posing is a critical aspect of bodybuilding competitions. Practice regularly to perfect your form and presentation on stage.

6. Rest and Recovery

Allow your body to recover with adequate sleep and rest days. Overtraining can lead to injuries and hinder progress.

7. Stay Consistent and Patient

Building a competition-ready physique takes time and dedication. Stay consistent with your training and diet, and be patient with your progress.

8. Seek Professional Guidance

Consider working with a coach or trainer who specializes in natural bodybuilding. They can provide personalized advice and help you stay on track.

9. Join a Community

Engage with other natural bodybuilders for support and motivation. Online forums, social media groups, and local gyms can be great places to connect.

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Qualifications

The qualifications for natural bodybuilding competitions vary slightly between organizations but generally follow these principles:

Drug-Free Status: Athletes must demonstrate they have been drug-free for a specific period, typically between 5 to 10 years. They are required to pass a drug test, usually through urine samples or polygraph tests, to prove they haven't used banned substances like steroids, hormones, or other performance-enhancing drugs (PEDs).

Membership Requirements: Competitors often need to be members of the organizing federation. For example, in the World Natural Bodybuilding Federation (WNBF), athletes must have a valid WNBF membership to compete.

Amateur and Pro Divisions: Most competitions have both amateur and professional divisions. To qualify for a pro division, an athlete must first win an amateur event or obtain a “pro card” by performing exceptionally in a recognized event.

Age and Gender Categories: Athletes are categorized by age and gender. Categories typically include juniors (under 23), open divisions, masters (over 40), and grandmasters (over 50).

Entry and Registration: Competitors must pay an entry fee and complete registration. For certain competitions, a pre-qualification based on past performance may be required.

Distinction Between Natural and Steroid-Based Bodybuilding

The main differences between natural and steroid-based bodybuilding revolve around the methods used to build muscle and the resulting impacts on the body. Here are some key distinctions:

Natural Bodybuilding

Muscle Growth: Achieved through consistent weight training, proper nutrition, and adequate rest. Muscle growth is gradual and sustainable.
Health: Generally safer with fewer side effects. Promotes overall health, including better cardiovascular health, improved metabolism, and increased bone density.
Appearance: Natural bodybuilders tend to have a more balanced and proportionate physique. Muscle definition is less extreme compared to steroid users.
Recovery: Recovery times are longer, requiring more rest between intense workouts.
Competitions: Natural bodybuilding competitions often have strict drug-testing policies to ensure participants are not using performance-enhancing drugs.

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Steroid-Based Bodybuilding

Muscle Growth: Steroids significantly accelerate muscle growth and strength gains. Results are more dramatic and achieved in a shorter time.
Health Risks: Steroid use can lead to serious health issues, including liver damage, cardiovascular problems, hormonal imbalances, and psychological effects like mood swings.
Appearance: Steroid users often have a more “enhanced” look with larger muscle mass, visible veins, and extreme muscle definition, even in the off-season.
Recovery: Faster recovery times due to the anti-inflammatory effects of steroids, allowing for more frequent and intense training sessions.
Side Effects: Visible side effects can include acne, hair loss, gynecomastia (development of breast tissue in men), and changes in secondary sexual characteristics.

Choosing Between the Two

Natural Bodybuilding: Ideal for those who prioritize long-term health, sustainable muscle growth, and a balanced lifestyle.
Steroid-Based Bodybuilding: Often chosen by those seeking rapid and extreme muscle gains, but it comes with significant health risks and ethical considerations.

Take Away

The main advantage of participating in natural bodybuilding events is the emphasis on health and sustainability. Natural bodybuilding promotes muscle growth through consistent training, proper nutrition, and adequate rest, leading to gradual and sustainable results. This approach minimizes health risks associated with performance-enhancing drugs, such as liver damage and cardiovascular issues. Additionally, natural bodybuilding fosters a balanced and proportionate physique, and the strict drug-testing policies in competitions ensure a fair and level playing field for all participants. This focus on overall well-being and ethical competition makes natural bodybuilding a healthier and more sustainable choice.

Bodybuilding

Primal Movements: Our Ultimate Guide for Maximum Results

Published

4 months ago

August 29, 2024

Zizou

Primal movements are fundamental, natural movements that our bodies are designed to perform. Incorporating these into your training can enhance strength, mobility, and overall fitness. Here’s an ultimate guide to primal development and movements for bodybuilders:

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Understanding Primal Movements

Primal movements are basic, functional movements that mimic the natural actions humans have performed for thousands of years. These movements are essential for developing a strong, balanced, and resilient body. They can be categorized into seven primary patterns:

Push
Pull
Squat
Lunge
Hinge
Rotate
Gait (Locomotion)

The Seven Primal Movement Patterns

Push

Description: Involves moving a weight or resistance away from your body.

Examples: Push-ups, bench press, overhead press.

Muscles Worked: Chest, shoulders, triceps.

Pull

Description: Involves drawing a weight or resistance towards your body.

Examples: Pull-ups, rows, bicep curls.

Muscles Worked: Back, biceps, forearms.

Squat

Description: A fundamental lower-body movement where you lower your hips from a standing position and then stand back up.

Examples: Bodyweight squats, barbell squats, goblet squats.

Muscles Worked: Quadriceps, hamstrings, glutes, calves.

Lunge

Description: A single-leg movement that involves stepping forward, backward, or to the side and lowering your hips.

Examples: Forward lunges, reverse lunges, lateral lunges.

Muscles Worked: Quadriceps, hamstrings, glutes, calves.

Hinge

Description: Involves bending at the hips while keeping a neutral spine.

Examples: Deadlifts, kettlebell swings, hip thrusts.

Muscles Worked: Hamstrings, glutes, lower back.

Rotate

Description: Involves twisting or rotating the torso.

Examples: Russian twists, woodchoppers, cable rotations.

Muscles Worked: Obliques, abdominals, lower back.

Gait (Locomotion)

Description: Involves movements that propel the body forward.

Examples: Walking, running, crawling, bear crawls.

Muscles Worked: Full body, with emphasis on legs and core.

Benefits of Primal Movements

Functional Strength: Primal movements enhance your ability to perform everyday tasks efficiently and safely.

Improved Mobility: These movements promote flexibility and range of motion, reducing the risk of injury.

Balanced Development: By working multiple muscle groups, primal movements ensure balanced muscle development.

Core Stability: Many primal movements engage the core, improving overall stability and strength.

Increased Caloric Burn: Compound movements like these burn more calories, aiding in fat loss and conditioning.

Incorporating Primal Movements into Your Training

Warm-Up: Start with dynamic stretches and light cardio to prepare your body.

Compound Exercises: Focus on compound exercises that incorporate multiple primal movements.

Progressive Overload: Gradually increase the weight or resistance to continue making gains.

Variety: Mix up your routine to prevent plateaus and keep your workouts interesting.

Recovery: Ensure adequate rest and recovery to allow your muscles to repair and grow.

Sample Primal Movement Workout

Warm-Up: 5-10 minutes of light cardio and dynamic stretching.

Workout:

Push: 3 sets of 10-12 reps of push-ups or bench press.

Pull: 3 sets of 10-12 reps of pull-ups or rows.

Squat: 3 sets of 10-12 reps of bodyweight or barbell squats.

Lunge: 3 sets of 10-12 reps per leg of forward or reverse lunges.

Hinge: 3 sets of 10-12 reps of deadlifts or kettlebell swings.

Rotate: 3 sets of 15-20 reps of Russian twists or cable rotations.

Gait: 3 sets of 30-60 seconds of bear crawls or sprints.

Cool-Down: 5-10 minutes of static stretching and deep breathing exercises.

1. Warm-Up and Mobility Drills

Start your workout with primal movement-based warm-ups to prepare your body. For example:

Dynamic stretches: Incorporate lunges with a twist, leg swings, and arm circles.
Mobility drills: Include exercises like hip circles, cat-cow stretches, and thoracic rotations.

2. Compound Exercises

Add primal movements as the core of your workout. Here’s how you can structure it:

Push Day: Combine bench presses with push-ups.
Pull Day: Mix pull-ups with rows.
Leg Day: Integrate squats and lunges with deadlifts.

3. Supersets and Circuits

Create supersets or circuits that include primal movements:

Superset Example: Pair squats with pull-ups or push-ups with lunges.
Circuit Example: Rotate through exercises like kettlebell swings, bear crawls, and Russian twists with minimal rest.

4. Functional Training Days

Dedicate one or two days a week to functional training focused on primal movements:

Sample Functional Workout

- Warm-Up: 5 minutes of dynamic stretching.
- Circuit: 3 rounds of:
  - 10 push-ups
  - 10 pull-ups
  - 15 squats
  - 10 lunges per leg
  - 15 kettlebell swings
  - 20 Russian twists
  - 30 seconds of bear crawls
- Cool-Down: 5 minutes of static stretching.

5. Active Recovery

Use primal movements on active recovery days to promote mobility and flexibility:

Activities: Light yoga, walking, or gentle bodyweight exercises like lunges and squats.

6. Progressive Overload

Gradually increase the intensity of primal movements by adding weights or resistance bands:

Example: Start with bodyweight squats, then progress to goblet squats, and eventually barbell squats.

7. Listen to Your Body

Pay attention to how your body responds to these movements and adjust accordingly:

Modify: If a movement feels too challenging, modify it to suit your fitness level.
Rest: Ensure you’re getting adequate rest and recovery to prevent overtraining.

Sample Weekly Routine for Primal Movements

Monday: Push Day

Bench Press
Push-Ups
Overhead Press

Tuesday: Pull Day

Pull-Ups
Rows
Bicep Curls

Wednesday: Leg Day

Squats
Lunges
Deadlifts

Thursday: Functional Training

Circuit of primal movements (as outlined above)

Friday: Active Recovery

Light yoga or walking

Saturday: Full-Body Workout

Combination of push, pull, squat, and hinge movements

Sunday: Rest Day

By incorporating these primal movements, you’ll enhance your functional strength, mobility, and overall fitness. If you have any specific goals or need further customization, feel free to ask! Happy training.

For optimal performance in primal movements before a bodybuilding competition, consider these supplements:

Pre-Workout Supplements: These can provide energy and enhance performance. Look for products containing creatine, nitric oxide stimulators, and caffeine.

Post-Workout Supplements: Essential for recovery, including protein powders, BCAAs (Branched-Chain Amino Acids), and multivitamins.

Fat Burners and Metabolizers: These can help in reducing body fat while maintaining muscle mass. Ingredients like green tea extract and L-carnitine are popular.

Adaptogens: Supplements like ashwagandha and rhodiola rosea can help manage stress and improve endurance.

Conlusion

Primal movements, which include squatting, lunging, hinging, twisting, walking, pushing, and pulling, benefit from a strong foundation of functional strength and mobility. Ensuring your body is well-nourished and recovered will help you perform these movements effectively.

Incorporating primal movements into your bodybuilding routine can lead to significant improvements in strength, mobility, and overall fitness. By focusing on these fundamental patterns, you can build a well-rounded, resilient body that performs well both in and out of the gym.