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NANBF men's bodybuilding 



Male Bodybuilding Divisions are judged through a series of poses that allows the judges to evaluate not only individual body parts but a “Total Package”. It is not the largest most muscular or competitor with only the largest arms, upper muscle or lower as an example. To be successful, competitors need to strive for and possess all of the following:



Symmetry refers to the structural harmony of the physique including the structural size on the muscles, the relation of each muscle in a group to all other muscles in the group. It shall also include the balance and proportion of components (upper and lower body, and front and back). Also to be considered is the degree of separation, definition and detail in all angles.



Muscularity refers to the size of the muscles, their shape, separation, definition, and hardness or visibility of striations and vascularity. Muscularity is determined by the extent of development in relation to the size of the skeletal structure. Also to be considered is the shape and contour of the developed muscle and muscle groups. Of equal importance is the separation of lines of demarcation between adjacent muscles, and striations delineating sections or fibers within the same muscles, and striations delineating sections or fibers within the same muscle group, and the degree of firmness of muscle tone. Body fat retention and water retention are conditions that should subtract from an athletes degree of perfection in this round.




Presentation is the effectiveness of display of the competitor’s most favorable development, including posture, carriage, projection, posing ability and stage presence. Skin quality, evenness of tone, choice of posing outfit, and grooming are also considered. The posing technique used in the individual poses and the fitness in assuming them, along with the smoothness of transition between these are factors included in the judgment of presentation.





These are done to determine which competitors possess the best balanced physique – Arms are at the sides slightly bent and legs are also slightly bent a mild twist on the side poses is permitted and the head is point in the direction you are facing.  You will be instructed as follows – All ¼ turns will be called as “Quarter Turn to the Right”. Competitors start squared up facing the judges or (Front), turn to show your left side, turn to the Back or (Curtain), Turn to the Right side show your right side and back to the Front. The head judges may do these turns several times.




The head judge will instruct you to “ Relax at which you will go back into your symmetry ¼ turn stances. Then you will Quarter turn to your right between pose designated below.  You may be asked to do these several times and out of order later in the round.


Front Double Biceps


Front Lat Spread


Relax Quarter Turn to the Right


Left Side Chest


Left Side Triceps


Relax Quarter Turn to the Right


Rear Double Biceps (either heel spiked to show calf)


Rear Lat Spread (either heel spiked to show calf)


Relax Quarter Turn to the Right


Right Side Chest


Right Side Triceps


Relax Quarter Turn to the Right


Hands over Head Abs (hands behind head, one leg extended)


Single Quadriceps (hands on hips, rotate quad)


Relax Quarter Turn to the Right


Crab Most Muscular ( men)



Hamstrings (optional)


Double Calf Raise (optional)


Side Serratus (optional)


Men wear bodybuilding posing trunks of any color. No thongs.



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