Category Competitions
NPC and IFBB Figure Division
The NPC added the Figure division in 2001 as a contrast to women’s bodybuilding, which had become increasingly less feminine and more muscular. With figure, the ideal is a muscular, lean but feminine physique, far less extreme, with a small degree of muscularity with separation but no visible striations. Think of a toned, shapely body which is less lean than women’s bodybuilding.
Guidelines for the NPC Figure division are as follows:
Figure competition
• Competitors will compete in a two-piece suit.
• The bottom of the suit must be v-shaped.
• No thongs are permitted.
• Competitors can compete in an off the rack suit.
• All swimsuits must be in good taste.
• Figure will not have a routine round.
• Competitors must wear high heels.
• Competitors may wear jewelry
Height Classes
For National level contests that are Professional Qualifiers:
• Up to and including 5’1
• Over 5’1 up to and including 5’2
• Over 5’2 up to and including 5’4
• Over 5′4 up to and including 5’5
• Over 5’5 up to and including 5’7
• Over5’7
A promoter can choose to have fewer Height Classes for non national level contests as follows:
For all contests with Two (2) Height Classes:
• Up to and including 5’4”
• Over 5’4
For all contests with Three (3) Height Classes:
• Up to and including 5’4
• Over 5’4 and up to and including 56
• Over 5’6
For all contests with Four (4) Height Classes:
• Up to and including 5’2”
• Over 5’2” up to and including 5’4
Competition Judging
Presentation
Competitors will walk to the center of the stage alone and perform model turns, starting by facing the judges before moving into their model turns then proceed to the side of the stage.
Comparision Round
• Competitors will be judged wearing a two-piece swimsuit and high heels
• The competitors will be brought back out in a group and directed to do quarter turns
• Judges will have the opportunity to compare competitors against each other in quarter turns.
Scoring
• Judges will be scoring competitors using the following criteria:
• Small degree of muscularity with separation, no visible striations.
• Overall Muscle Tone with shapely lines, overall firmness and not excessively lean
• Full general assessment
• Healthy appearance
• Make-up
• Skin Tone
NPC and IFBB Fitness Division
The Fitness division is softer than women’s bodybuilding, with a slightly higher body fat percentage and less muscle mass. The ideal for the fitness division is a small amount of muscle mass with separation between muscle groups but no striations, along with low body fat. These ladies are athletic in appearance, and show their athleticism, flexibility and strength onstage via routines which are set to music. The routines are performed in costumes which enhance their muscularity, while the comparison round requires the ladies to wear two-piece bikinis and high heeled shoes.
Listed below are the NPC guidelines for the Fitness division:
Fitness Competitor Rules and Regulations
Round One (1)
• Competitors will compete in a two-piece suit. The bottom of the suit must be v-shaped.
• No thongs are permitted.
• Competitors can compete in an off the rack suit.
• All swimsuits must be in good taste.
• Competitors must wear high heels.
• Competitors may wear jewelry.
Round Two (2)
• Is a maximum two (2) minute Routine.
The Contestants should have shape to their muscles but not size, definition or vascularity as in Bodybuilding physique. If these are present the Contestant will be scored down.
National Level Contests do not permit competitors to cross over into Bodybuilding, Figure or Bikini in the same event. All other competitions are permitted to have cross overs at the discretion of the promoter with appropriate approval.
Height Classes
For National Level Contests that are Professional Qualifiers:
• Up to and including 5’2
• Over 5’2’ up to and including 5’4 1/2
• Over 5’4 1/2
A promoter can choose to have fewer Height Classes for non-national level contests as follows:
• 1 Class may be used at regional competitions
For all contests with Two (2) Height Classes:
• Up to and including 5’3”
• Over5’3”
Check In – Fitness Division Competitors will be Checked-in and Measured the same as Figure and Bikini competitors.
Competition Judging
Presentation
• The contestants will be brought out on stage in one or more lines for quarter turns.
Two Piece Swimsuit – Round 1
• Competitors will be judged wearing a two-piece swimsuit and heels.
• Competitors will walk to the center of the stage alone and perform model turns, starting by facing the judges before moving into their model turns then proceed to the side of the stage.
• Judges will have the opportunity to compare competitors against each other.
Scoring – Round 1
Judges will score the degree of athleticism using the following criteria:
• Firmness
• Symmetry
• Proportion
• Overall Physical Appearance including:
o Complexion
o Poise
o Overall Presentation
Fitness — Round 2
• Each athlete will perform a maximum two minute routine.
Scoring – Round 2
Judges will use four (4) aspects to score this round using the following criteria:
• Strength — The amount and types of strength moves.
o The degree of difficulty of these moves.
o The ease and correctness of the moves.
• Flexibility — The number and types of flexibility moves.
o The degree of difficulty of these moves.
o The ease and correctness of the moves.
• Cardiovascular — The tempo of the routine.
• Overall Package — full general assessment including but not limited to Creativity, Stage Presence, Outfits, Hair and Make-up.
NOTE: At National Level Competitions the Routine must incorporate Five (5) Mandatory moves as follows:
• Three (3) Strength moves:
o One Arm Push-up
o Straddle Hold
o Leg Extension Hold
• Two (2) Flexibility moves:
o High Kick
o Side Split
Check Out #9 in The Bump To Rump Video Series: Side Single Leg Press
NPC and IFBB Women’s Bodybuilding
Both men’s and women’s bodybuilding focus on building as much muscle as possible. Female bodybuilders go through “bulking” phases just like the men do, consuming many calories and training with very heavy weights. During the “cutting” phase, competitors drop significant amounts of body fat while making every effort to retain their hard-earned muscle.
Before you assume that one needs only to be loaded with tons of muscle, you should be aware that judges also critique competitors on their overall symmetry, balance and conditioning. Symmetry refers to the muscle bellies, with complete symmetry on both sides of the body as the desired goal. Balance refers to the proportion of muscle development throughout the body. In other words, a bodybuilder may have a very developed back but little calf development, or may have huge biceps but little shoulder development. Both examples will make a competitor look out of proportion. Conditioning refers to the degree of muscle definition in a competitor. If a bodybuilder does not dehydrate properly, he or she may hold interstitial water and end up obliterating muscle definition when onstage. Accordingly, if insufficient carbohydrates are consumed pre-contest, the muscles will be depleted of glycogen and will look flat.
One of the most potentially enjoyable aspects of watching the female bodybuilders is seeing their posing routines. Female bodybuilders perform onstage barefoot with two piece suits and make sure that their routines incorporate mandatory poses during their routines, while also showcasing their grace, athleticism and creativity.
Here are the NPC Guidelines for NPC Women’s Bodybuilding:
Women’s Bodybuilding Competitor Rules and Regulations
Check-In – Competitors will be checked in and weighed.
Posing Suits
• All suit bottoms must be V-shaped, no thongs are permitted.
• Suits worn by female competitors at the Prejudging must be two-piece and plain in color with no fringe, wording, sparkle or fluorescents.
• Suites worn by female competitors at the Finals must be two-piece but may include a printed design with fringes, lace, sparkle or fluorescents that are in good taste.
• All Prejudging suits will be checked at the morning check-in.
• Competitors are not permitted to alter the fit of the posing suit by hiking it up in the back or by pulling up the sides during Front and Rear Lat Spreads.
Female Weight Classes
2 Classes
• Lightweight,……………Up to including 125 lbs.
• Heavyweight….. …. ….Over 125 lbs.
3 Classes
• Lightweight……….. ..Up to including 125 lbs
• Middleweight………..Over 125 up to including 140 lbs.
• Heavyweight …. ……Over 140 lbs.
4 Classes
• Lightweight…………….Up to including 115 lbs.
• Middleweight………….Over 115 up to Including 125 lbs.
• Light-Heavyweight…..Over 125 up to including 140 lbs.
• Heavyweight. …….. …Over 140 lbs.
NOTE: Class Winners of the drug-free NPC Team Universe Championships go on to represent the United States in the IFBB World Championships that follow the IFBB weight limits below and for all polygraph tested events.
• Lightweight…………….Up to including 114 ½ lbs.
• Middleweight …………Over 114 ½ up to including 125½ lbs.
• Heavyweight…… …….Over 125 ½ lbs.
Prejudging Posing
Rounds for Male and Female Competitors
Judges will score competitors according to the NPC “Total Package” which is a balance of Size, Symmetry and Muscularity.
Relaxed Round
• Keep your feet flat
• Keep your heels together
• Hold your aims at your sides
• No twisting
• Your head must be facing the same direction as your feet.
Individual Round
• Begin when ready — no signal is necessary from the Head Judge.
• Maximum of 60 seconds with a warning when 10 seconds remain.
• You are not obligated to use all 60 seconds.
• Lying on the floor is not permitted.
Mandatory Round
• Front Double Bicep
• Front Lat Spread
• Side Chest
• Side Triceps
• Rear Double Bicep
• Rear Lat Spread
• Abdominal with one thigh
NPC and IFBB Women’s Divisions
Fitness, Bikini, Bodybuilding, Womens Physique
Women’s bodybuilding increased in popularity over the years, but several other women’s divisions have been established which embrace different ideals in terms of the female physique. You can see from the image at the top of this post how different degrees of muscularity come into play within different divisions.
I will go into more detail about the other divisions in separate posts, but here is a brief synopsis:
Fitness: This division is characterized by an athletic, well-muscled but not overly muscular body. In this division, women perform routines in which they show their strength, agility and flexibility.
Figure: This division is similar to fitness, but there is no choreographed routine performed onstage. Athletic frames with appreciable shoulder and back development with slender hips are the ideal.
Bikini: This division, established in 2009, rewards a very lean but much softer look than what is seen in other divisions. Muscle striations are a big no-no in this division.
Women’s Physique: This is the newest division added to the NPC and IFBB, established in 2011. Competitors in this division are more muscular than figure or fitness competitors, but do not possess the same degree of muscularity or conditioning seen in women’s bodybuilding.
First Shoot With Ian Lauer IFBB Pro…
Ian Lauer IFBB Pro and me in the early days, April 2011. Shot by Casian Photography. I am wearing clothing from Dennis Dennis.
NPC And IFBB Men’s Physique Division
When the NPC established the Men’s Physique Division for male competitors in its bodybuilding events back in 2011, it fueled an impressive interest in competing among men who were in great shape but not big enough to compete in the bodybuilding division. Suddenly a division popped up which did not demand the extreme muscularity that characterizes Men’s Bodybuilding. But what are judges looking for in the Men’s Physique Division? They want to see men who are fit and who display great shape, muscularity, conditioning and symmetry. Overall proportion trumps massive muscle bellies here, but keep in mind that Men’s Physique competitors have a decent level of muscularity.
Men’s Physique competitors are split up into different classes on the basis of height instead of weight. Local and regional events will usually have an Open division (all ages), Masters 35+, and at times a Masters 45+ division. At the national level, only a couple of contests feature a Masters Division, forcing many older competitors to compete against those much younger in the Open Divisions. IFBB Men’s Physique Pros compete in one class regardless of height or age.
Attire for Men’s Physique competitors consists of board shorts which sadly cover the majority of the quadriceps and the hamstrings. Competitors compete barefoot.
During judging, each competitor is expected to walk to the center of the stage individually and perform front and back poses for the judges. Once each competitor has had a chance to hit his poses, judges will call out competitors to the center of the stage for comparisons.
NPC and IFBB Men’s Divisions
For decades the competitive bodybuilding landscape has been defined by the muscular gods who have graced the Olympia stage and the covers of bodybuilding magazines. Arnold Schwarzenegger turned the spotlight on bodybuilding and helped to mold society’s perception of the bodybuilder physique. Maximum muscle development, size and conditioning, along with balance and body symmetry are the ultimate goals in bodybuilding for both men and women.
Then in 2011 the National Physique Committee made a very clever move by establishing the Men’s Physique Division. The Men’s Physique Division is characterized by a well-muscled physique but with a smaller degree of muscularity than what is exemplified in men’s bodybuilding. If you think of a male fitness model, you will have a clearer picture of what is desirable. This is not to say that muscularity is not rewarded, but the hulk-like muscularity that is seen in Mr. Olympia title-holders is not the goal with men’s physique.
Now men have a more attainable goal with the Men’s Physique division, but be prepared to put on some lean muscle mass if you dare to grace the stage. The new Men’s Physique IFBB Pros have sculpted physiques which were certainly not earned by sitting on the couch all day!
What Are The NPC and The IFBB?
For those of you who do not know what the NPC and the IFBB are, here is an explanation.
The NPC stands for the National Physique Committee, which is the number one amateur bodybuilding organization in the world. Most serious amateur competitors who have a goal to earn professional status will compete as amateurs within the NPC to attain prestigious IFBB Professional Status. The NPC was established in 1982 by Jim Manion and is the amateur arm of the IFBB. The IFBB, which stands for the International Federation of BodyBuilders, encompasses 160 nations and is the big granddaddy of professional bodybuilding leagues. Ever since Lee Haney became the first NPC Nationals champion to attain IFBB status, the majority of the greatest IFBB athletes reached this status via the NPC. Those of you who may have followed bodybuilding over the years may recognize names such as Shawn Ray, Flex Wheeler, Cory Everson, all of whom competed in the NPC before becoming part of the IFBB as professionals.
The best athletes in competitive bodybuilding flock to these organizations and elevate the sport with their tremendous physiques.
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