Tag performance
Why I MUST Go To The Gym
I move at a frenetic pace every single day, switching gears constantly and trying to pack as much as I can into each day. My determination, organization and just plain stubbornness usually ensure that every single item on my to-do list gets done, and that certainly includes my intense workout regimen. I work out six days per week, usually twice per day, and find it downright challenging to fit it all in while also attending to my career, family, and personal responsibilities. So why not just abandon the crazy gym schedule? Not a chance!
When I go to the gym, I have a perfect opportunity to recharge my body. I push myself to train harder and heavier with each day, and I love getting to that point where I may question whether I have the energy or strength to complete the entire routine (I always do though). The time I spend in the gym is my personal time, ME time, and allows me to take care of myself without worrying about anyone or anything else in my life during that small pocket of time. It’s like putting the oxygen mask on myself to ensure that I will be able to help others. My daily workouts keep me on a consistent schedule and provide structure to my day.
Another wonderful benefit of training as hard as I do is that I get to beat the aging process. I can honestly say that I am in better shape now than ever before. One of the joke statements I often make is that I am aging like a fine wine. What amazes and inspires me is the fact that there are a number of people in the fitness industry who are doing the very same thing. The population may be aging, but the newer crop of people over 40 who have embraced clean eating and resistance training looks better than ever and enjoys better vitality and health than the over 40 crowd from previous decades. It can be quite a guessing game to accurately determine someone’s age by looks alone these days!
NPC and IFBB Women’s Physique Division
The Women’s Physique division was established by the NPC and IFBB in 2011 as a standard between figure and women’s bodybuilding. Women’s physique competitors have a level of muscularity and conditioning similar to the very early days of women’s bodybuilding when Rachel McLish’s feminine form was the ideal. In fact, the official description of women’s physique includes muscle tone, athletic physique, and femininity. A competitor in this division should not be any of the following (which are descriptive terms found in bodybuilding): dry, grainy, shredded, striated, etc.
Competitors in this division perform routines onstage in bare feet and a two-piece swimsuit. Mandatory poses are taken with open hands instead of the closed fists seen in women’s bodybuilding. The division is split into classes on the basis of height, not weight, as is seen in women’s bodybuilding.
NPC guidelines for the Women’s Physique division are as follows:
PREJUDGING
Individual one minute routine with 10 second warning
quarter turns
mandatory posing comparisons/callouts
RULES:
*Suits worn by WP competitors for prejudging must be a two piece. Suits do not have to be solid in color. The bottom of the suit must be v-shaped. No thongs are permitted. Competitors can compete in an off the rack suit. All suits must be in good taste.
*Mandatory poses will be performed with open hand style and include the following poses:
Front double biceps/ open hands (no flat footed full front pose – some Sort of front twisting pose)
Back double biceps/ open hands
Side tricep with leg extended
Side chest with arms extended
Front ab/ thigh
*Finals routine will be maximum 90 seconds in length, performed to music of athletes choice adhering to rules set forth by the NPC.
*Music containing profanity or explicit language should not be used and may result in routine being cut short
*No props will be used.
NPC and IFBB Bikini Division
The NPC and IFBB established the Bikini division in 2009 for women who did not want to gain the muscle mass necessary for bodybuilding, fitness or figure. Bikini is defined by a toned physique but without the excessive leanness seen in the other divisions, with an overall feminine shape. What I love about the bikini division is that it enables competitors to show a flirty attitude onstage. This division has grown tremendously among competitors and spectators since its inception, but has gotten a bit of heat from naysayers who hold onto the “bigger is better”approach in bodybuilding.
Here are the NPC guidelines for the Bikini division:
• 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.
Height Classes
For National Level Contests that are Professional Qualifiers:
• Up to and including 5’1”
• Over 5’1” and up to and including 5’2½
• Over 5’2½” and up to and including 5’4”
• Over 5’4”and up to and including 5’5½”
• Over 5’5½” and 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 5’&’
• Over5’6”
For all Contests with Four (4) Height Classes:
• Up to and including 5’2”
• Over 5’2” and up to and including 5’4”
• Over 5’4” and up to and including 5’6”
• Over 5’6
Competition Judging
Presentation
Competitors will walk onstage alone and perform their Model Walk (personal preference).
The Model Walk consists of the following:
• Walk to the center of the stage, Stop and do a Front Stance,
• then a full turn and do a Back Stance,
• then turn to the front again and face the Judges as directed,
• then proceed to the side of the stage.
Comparison Round – Two-Piece Swimsuit
• Competitors will be judged wearing a two-piece swimsuit and heels.
• The competitors will be brought back out in a group and directed to do a full Front and Back Stance.
• Judges will have the opportunity to compare competitors against each other in half turns. (No side judging permitted, front and back only)
Check Out Our Bump To Rump Video Series: #8 Single Leg Deadlift
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.
dr. stacey naito's blog 