By Medifit Biologicals



First part of the process is check-in. Most are the morning of. You’ll give your name and either be weighed or have your height checked. Sometimes you have to sign paperwork, but usually that process is done during the registration weeks before. They give you a swag bag (shirt, supplements, coupons, etc.) and your number. You step off to a waiting area and usually snack on your pump up meal.

After check-in is done they have a meeting for the competitors. They go over rules, poses, order of events and any other things they want you to know. After that is pre-judging.



Depending on when your group is scheduled you either go back stage to get ready or sit in the audience to watch other competitors. About 30 minutes before stage time you’ll fix tan, hair and make up. About 10 minutes out from stage time you’ll start pumping up. Usually some squats, push ups, sit ups and a variety of light exercises with bands or weights.  The goal of this is to increase blood flow to the muscles to help with muscle volume and definition.



Walk out and stand in the front relaxed pose. They’ll call out the turns for the side and back relaxed poses. Next, they’ll call out the mandatory poses. If there are lots of people on stage they will rearrange everyone for better comparisons and call out the mandatory poses again. Hold each pose until they say relax. When they call relax go into the relaxed pose. When it’s all over they thank and dismiss you.



The very first thing you’ll do is the model walk (also known as the T-walk). Corner, corner, center, turn and walk back to the line up at the rear of the stage. Once all girls have done their walk they call everyone forward to do the quarter turns. After that they thank you and dismiss you.

Bodybuilding is the same for men and women. Bikini and men’s physique are a bit different.  They do a model walk, but they don’t have quarter turns.


After you are done with pre-judging is not the time to go crazy and eat whatever you want. The evening show and awards are still several hours away. Small snacks, a bit of water and watching the other categories are a good idea.  During this time or right before the evening show are often when natural or drug tested federations will do their testing.  Sometimes it is random and sometimes it is on suspicion when comparing the competitors against each other during pre-judging.



Like the morning it’s important to pump up before going on stage. They call out each division to display the competitors. For bodybuilding they may ask them to show a few poses before sending them back stage again. The top competitors for each division are called out to do a posing routine. After the routine everyone is called out on stage again. There might be a pose down where each person displays their best poses. Then they hand out the awards. First place for each division competes for women’s or men’s overall.

Figure does the same as the morning with the walk and quarter turns then are handed their awards. Like bodybuilding the first place finishers for each division compete for the overall title.


  • Visualize; days events, posing, relaxation techniques, etc.
  • Have last coat of tanning agent applied before arrival.
  • Frequently inquire of time remaining until stage presentation
  • Apply oil lightly; ask help for your back; always double check
  • Protect yourself from cold air or drafts; use a robe if needed
  • Pumping up
  • Pump up the last several minutes
  • Take your time between exercises
  • Pump up with weights, towel, and/or surgical tubing exercises
  • Incorporate floor exercises, if desired
  • Pump up weak body parts and side delts
  • Limit pump up exercises
  • 2 to 4 exercises in circuit fashion
  • Avoid over pumping
  • 2 to 3 sets per body parts
  • Avoid pumping quads and abs
  • unless extremely lean, just flex
  • Limit biceps pump
  • to maintain biceps peak



  • Delts
  • Lateral Raises
  • Upright Rows
  • Chests & Triceps
  • Push Ups
  • Dips
  • Flexing
  • Back & Biceps
  • Towel Pulls
  • Pull Ups
  • Flexing
  • Hams
  • Leg Curls (with tubing)
  • Flexing
  • Calves
  • Single Leg Calf Raises
  • Quads
  • Flexing and Posing
  • Abs
  • Flexing and Posing


The appearance of veins is further enhanced immediately before appearing on stage by darkening the skin through tanning products, and applying oils to the skin to increase shine. Some competitors will eat sugar-rich foods to increase the visibility of their veins. A final step is the use of weights to fill the muscles with blood and further increase their size.


  • Wipe feet on towel to remove dust if needed
  • Disrobe if you are covered
  • Recheck your body for any streaks, splotches, sweat, etc.
  • Remember to relax your face, smile occasionally, and have fun!



By Medifit Biologicals