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  • How Women Build Muscle
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Competition Posing 

Basics

Quarter Turns 
Prejudging Posing: 
  • These are the 'relaxed' poses you do in prejudging. 
  • This is the first time the judges get to see you, so you need to master these poses.
  • Figure, Bodybuilding and Physique competitors do the same quarter turns seen in the video.
  • Bikini competitors do the same quarter turns but their poses are a little different and you don't try to flex as hard BUT, nowadays bikini competitors are more muscular so you definitely must know how to flex your upper and lower body (just not to the extent of the other categories).

T-Vtaper

Creating the V-Taper look is VERY Important in every category in a physique competition. This makes your upper body/shoulders look bigger/wider while making your waist look smaller. This gives you a more athletic look. A person without a V-taper is just standing there with their arms at their sides, this will NOT make you stand out onstage.
  • Bodybuilders, Figure & Physique competitors should get their V-Taper out as much as possible. 
  • Bikini competitors should not max out the V-Taper but you want to perform it so that your shoulders appear wider which will make their waist look smaller.
If you cannot perform this when first try it, don't get frustrated, it may take awhile to learn this because most people have never had to flex their upper backs before.

Flexing the legs

The key to many competitions is definition in the legs. The legs are the most difficult body part for most woman to get lean which means that if your legs are lean then you are at a GREAT advantage. 
  • It is very important that you learn how to flex your legs correctly.
  • Your legs may be leaner than you think but if you can't contract them properly then that definition won't come out. Watch the video and you will see that when Kelly's legs are relaxed they don't look lean, but once she flexes them her definition comes out.
  • Getting lean enough to get your leg muscle to come out when flexing puts you in the running for placing well in competition, because many woman can't get that by contest time and therefore are at a disadvantage when they are onstage
Stokes Fitness
Terry Stokes
Stokeszone@gmail.com
Buffalo NY, 14217
​(716) 603-5251
#1  Online 
Weight Loss 
Transformation Program
Weight Loss Transformation Challenge For Women
  1. Can be done at home or the gym
  2. Precise Diets: Eat the foods you want
  3. ​All you need are some dumbbells
  4. Lifetime access
  5. Downloadable workouts
Workout, weight loss and diets articles for women
Most Popular Articles:
  • Eat Fat To Lose Fat?
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  • Do Detoxes Work?
  • How To Build Hamstrings
  • How To Get A Good Night's Sleep
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Exercise and workout videos for women
Most Popular Exercise Videos:
  • ​Glute Exercises 1
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  • Fat Loss & Cardio
  • Partner Workouts
  • Advanced 3: Pullups
  • Advanced 4: Pushups
  • Home
  • Diet program
  • ZOOM Page
  • Competition prep
  • Body Transformation
  • Exercise Videos
    • Glute Exercises 1
    • Glute Exercises 2
    • Weight Loss and Cardio Exercises
    • Triceps Exercises
    • Shoulders Exercises
    • Advanced Resistance Exercise Videos For Women (group 1)
    • Advanced Resistance Exercise Videos for Women (group 2)
    • Advanced Exercise Videos for Women - Pullups
    • Advanced Exercise Videos for Women - Pushups
    • Biceps and Triceps Advanced Exercise Videos for Women
    • Advanced Barbell Workouts Videos for Women
    • Base Exercises 1
    • Base Exercise 2
    • Ab Exercises 1
    • Ab Exercises 2
    • Partner Workouts
    • Riser Workouts 1
    • Riser Workouts 2
    • Combination Exercises
    • Barbell Exercises 1
    • Barbell Exercises 2
    • Agility Ladder 1
    • Agility Ladder 2
    • Glider Workouts
  • Articles
    • Sleep
    • Eat Fat to Lose Fat
    • How to Build Hamstrings
    • Leg Press Machine
    • Chia Seed Healthy Recipes
    • Is Cardio Necessary to lose body fat
    • Best Workout For Weight Loss
    • Does Spot Reduction Work
    • Overhydration
    • Do Detoxes Work?
    • Weight Loss Plateau
    • How To Be A Successful Personal Trainer
    • Diet Answer Q and A
    • Carbs
  • How Women Build Muscle
    • sec 2 How Women Build Muscle
    • sec 3 How Women Build Muscle
    • sec 4 How Women Build Muscle
    • sec 5 How Women Build Muscle
    • sec 6 How Women Build Muscle
    • sec 7 How Women Build Muscle
    • sec 8 How Women Build Muscle