flexing

[Kutulus]

what are some flexing routines to help build flex endurance?

[str8flexed]

Just practice the mandatory poses.
Front double biceps
Front Lat Spread
Side Chest
Rear Lat Spread
Rear Double Biceps
Obliques and Intercoastals (1 leg extended)
Most Muscular

[Kutulus]

i heard of a routine where 8 times a day you would try and flex every muscle in your body and hold for 2 mins...

and as you get closer to your contest try going to 5 min increments...

is this a good method?

[str8flexed]

I just flex 30min to 1 hour everyday precontest. The week of the contest I up it to 2 hours a day.
Peace

[Jay]

So u flex for 2 hours omg dude all together or in increments(if so how long apart)

[str8flexed]

Just flex until you get tired then rest as long as you need and then flex again.
Peace

[Jay]

dude that most get extremely boring heh. So 2 hours straight that is a bit of a long time u do that the day before or for the week before the contest or what?

[Kutulus]

Originally posted by str8flexed
Just flex until you get tired then rest as long as you need and then flex again.
Peace

ya that does kinda suck

[Gerry1251]

Str8flexed has the right idea. The mandatory poses are designed to flex all the major body parts so judges can evaluate complete development of the physique. All poses start from the legs up. When front double is called out, make sure legs are flexed also. Judges are looking to see not just biceps but how they relate to the rest of physique in terms of balance and symmetry.

I advise the guys I coach to start practicing their posing at least 4-5 weeks out. Do quarter turns (also important) and hit and hold each mandatory as long as possible. Very aerobic and contributes to overall separation and hardness of the muscle groups.

I have a mandatory pose drill sheet available at Dave Draper's or Gunter Schlierkamp's site. And there's outstanding posing info at this site. Any questions about posing (mandatories or routine) please ask on the forum or privately. Just knowing all the tricks can mean a place or two in competition. Happy to help.

Gerry

[str8flexed]

He hit the nail on the head!

[Gerry1251]

Thanks, Str8flexed. Very important to practice mandatories. Everyone has to do these 7 or 8 poses, so really no room to improvise or hide anything.

For a routine, can use the mandatories to create a routine to highlight your strong points. Music should be something you like and can relate to. It should inspire you to do your best.

Two guys I currently work with, one is light heavy and other is a heavy. Each one has an entirely different routine. LHW loves classical music and has the lines and movement for it. HW is a Batman freak and used music he liked from one of the films.

LHW usually has trouble getting glutes to come in hard, so we leave out back poses and use front, side and a twisting shot he can do well. HW a bit weak in the abs, so we leave out ab/thigh and he does his crab shot with hands clasped under his pecs. Hides abs and highlights delts and pecs which are strong points.

Matter of experimentation and common sense. Does not require great choreographical skills to look good on stage. Develop something that works and practice (operative word). Take care.

Gerry

[MICHAL KINDRED]

Originally posted by str8flexed
Just practice the mandatory poses.
Front double biceps
Front Lat Spread
Side Chest
Rear Lat Spread
Rear Double Biceps
Obliques and Intercoastals (1 leg extended)
Most Muscular

I AGREE WITH WHAT STR8FLEXED WROTE HERE.
I WOULD START PRACTICE YOUR ROUTINE AND MANDATORY POSES ABOUT 4 WEEKS OUT. ALSO GOOD THING FOR BUILDING UP YOUR ENDURANCE IS BY FLEXING AFTER EACH SET FOR FEW SECONDS. FOR EXAMPLE : YOU WORK ON BICEPS , AFTER EACH SET SQUEEZE YOU BICEPS AND HOLD FOR 20 - 30 SECONDS .
BUT AS A COMPETITOR MYSELF - YOU DON'T NEED WHOLE LOT OF ENDURANCE ON STAGE, JUDGES WON'T CALL YOU OUT AS MANY TIMES ON LOCAL SHOWS. ONLY AT NATIONAL LEVEL.

PEACE
MICHAL KINDRED

[Gerry1251]

Agree 100%, Michal. Something I recommend to bring out cuts and build up endurance is posing the body part you work. After a chest workout, one the guys I coach here hit some crab and side chest shots. Or hit side tri after tricep sets.

Some guys don't like doing that in the gym because others will call them a show off or whatever. But you can't worry about others, have to do what's best for yourself.

All the best,
Gerry

[str8flexed]

Very true Gerry, most times people look at me like an idoit or i'm cocky b/c I practice my routine in the gym b/c I don't have any good mirrors in my dorm. O well, like you said you can't worry about other people, if your serious about bodybuilding you'll get over it.
Peace

[Gerry1251]

Have to focus inward when in the gym and block out everything else for maximum benefit from the workout.

You're right, far as flexing in the gym you have to get over being self conscious. I ask my guys how they will be able to compete in front of an audience and judges if they can't handle a few gym spectators? Anyway, if people are looking at you I consider it a good sign. If nobody pays any attention, then it's time to wonder!

Gerry

[Hobbit_Boy]

I didnt practice my quarter turns/madatories enough for the show I did last May. I wish I had because I could have looked much better. I'd go as far as 6 weeks out if you're not to experianced.

To make it easier, put some kick ass music on and practice your mandatories to. I noticed a big diffrence the weeks leading up to my show from the flexing. In fact, you should flex every workout to help force extra blood into the muscle.

Also, the routine is somthing to practice over and over. I made mine up the night before, NO NO NO! It went OK, but the ones who really practiced looked a helluva lot cooler.

Chicks dig it if you can do the belly roll.

[Gerry1251]

So right, Hobbit. Guys ask me how they can look good on stage in a show, and I tell them PRACTICE! No substitute for it. Can always
tell in a show the guys that put in the time.

First things first, nail the turns before practicing the rest of the pre judge maneuvers. On sid eturns, let the judges see your tricep. Turn to the back, flare out before turning. most guys are not in position when they turn so you stand out.

Practice each mandatory. Use the great posing info at this site. If it's close, back poses are often a tie breaker. Flex a different leg in each back pose, sends a message that you are not favoring one leg. And construct each pose from legs up. Once saw a guy in a back lat flare out then set his legs and he lost his balance! Show is a bad time for that to happen.

And build routine form these mandatories, start and end with strongest pose. As you get more experience, can embellish the routine. This is basically how I coach. Good luck and ask me any questions you like.

Gerry

[Hobbit_Boy]

The guy that had won the show I was doing the last few years came back to help out backstage with all the newbies (like me). He's 20 I think, 2nd place in the Emerald Cup I belive. Put it this way, hes on his way to being a pro bb'er with the likes of coleman...he's going to be big some day.

So im backstage freaking out over my lat spread (to this day I can't see my lats for some odd reason). He simply told me, "Kid, if you don't have your madatorties down yet...nothing I can do will really help ya!!"

Its true...practice in front a mirror, video yourself, have others watch...any feedback you can get even from untrained professionals is invalable.

Oh, make sure your whole crew sits up behind the judges and screams real loud. It somtimes can have a subconcious effect ;-)

[Gerry1251]

That guy is right, Hobbit. Amazing what I've seen in pump rooms with some guys trying to get down poses they should have been practicing last several weeks. Panic posing I call it.

Front lat can be tricky. If not getting it, I have a trick I use with the guys. If you can get someone to work with you, have that person center a yardstick across the center of your abs. Hit the front lat, inhale to raise chest cavity and inside edge of elbows should touch ends of yeardstick. That's the position, 180 degree plane elbows to abs. Or curl your fingers around sides of posing trunks and hit pose. Seems to get the hand position right. Both these approaches work.

Gerry

[kendo]

Preparing for my contest last year I found the posing pages at www.bodybuilding.com/fun/posing.htm to be of great help giving good advice on how to perform mandatory poses correctly

[Robert]

What kind of music do you guys pose to??

Peace

[str8flexed]

Creed- Are you ready
Peace

[Gerry1251]

Music should be something you like and can relate to, as well as comfortable for you to pose to. And be realistic about where you are experience wise. Vinny Galanti can make classical music work for him because he is so polished and fluid in his movements. If you like classical and can pose well, then go ahead. Just choose something that fits you.

One guy I work with is a Batman freak and took music from two of the Batman films. It fired him up to give a solid performance. And bring at least 3 separate cassettes of your music. Tapes can break or be lost so plan for the worst. One guy I know who didn't had to wind up posing to "Dead Silence" (not a song title).

And strongly second the recommendation for the posing info on this site. Top notch, and can learn a lot. And my drill summary can be seen at www.davedraper.com/posing-drill-sheet.html Please feel free to ask me any questions you like either on or off line.

All the best in 2002, competitively and personally.

Gerry

[kendo]

Fat Boy Slim Right Here right Now has a great build up and by editing my start point I start crouched facing away from the audience and it has a great peak at which you can revolve around to face the audience. I burn my edited music onto cd would never trust tapes. At my last show anyone using tape couldn't be heard!

[SchwarzeN*GGER]

why do you have to pose for so long? is there a special reason for it or is it just so you know how to pose well

[str8flexed]

well if you don't know how 2 pose you'll look like an idiot onstage and it will hurt your placing.
Peace

[SchwarzeN*GGER]

but why do you say to hold it for as long as u can then practise holding it for longer everyday until it hurts?

[str8flexed]

B/c the judges may ask you to hold it for awhile they did in my comp. Everybody else started shaking except for me cuz I had practiced.
Peace

[Gerry1251]

Amen, str8flexed. So many times I've seen guys shake on stage and that is my tip off to lack of practice. Practicing the poses and holding them for as long as you can is aerobic and builds up endurance and stamina.

Many times in pre judge you have to hold a pose for 10 seconds or more. Even with practice it drains you. You always have to look and be your best.

Practice includes relaxed position and turns. Have even seen shaking when relaxed, as it really semi flexed.

Practice will improve placing.

Gerry

[kendo]

I get frustrated watching contests when I see a lot of competitors come out of a pose as soon as they hit it during their individual routine. There is no way judges can get proper judgement unless you can hold that pose for long enough - hence the practice.

[Gerry1251]

Exactly, that's my tipoff as to who practices. It could be 10 seconds or so in between calling out each pose. The one who can hit it and hold it longest tends to score highest.

One show, judge called out front lat 1st. usually front souble is asked fpr first. One guy who wasn't paying attention hit front double then quickly went to lat when he saw the others. Don't know if that was accident or design by the judges.

Never go into a pose before it is called. Remember 3 H of pre judge posing: Hear it, hit it, and hold it.

Gerry

[KHoach]

I have never really flexed, except just to feed my ego. But I tell you what, that is exausting. Just going from one flex...holding it..then to another. I need to work on this big time. Thanks for the thread

[Gerry1251]

You're right, extremely tiring if you practice right. Very aerobic and
helps in looking harder and more cut. If you're doing a show, should start serious practice at least 5 - 6 weeks out. And go through entire pre judge ritual. Turns, mandatories and routine. need any help or advice just holler.

Gerry