Also check out My Contest Prep 2015
In this post:
- Divisions explained: Bikini, Figure, Physique, Fitness, bodybuilding
- Crossing over
- Which division do I choose?
In the world of bodybuilding, there are several divisions woman can enter; bikini, figure, physique, fitness and bodybuilding
Bikini women are judged on their lean and firm physique scored on proportion, symmetry, balance, shape and skin tone. Abs and glutes are important muscle groups. During comparison judging in height classes, bikini women do a front and back pose. Bikini woman are generally in the 8-10% body fat range.
Figure competitions are a blend of bodybuilding and fitness. During comparison judging in height classes, woman will line up and do a series of quarter turns to the right (front, left side, back, right side) being judged on symmetry, presentation, and other aesthetic qualities such as skin tone. The “X” factor is important. Shoulders, back, quads and glutes are very important muscle groups to give the “x” type of shape (well formed shoulders and upper back, small waist and shapley glutes and quads). Visible muscle separation but no visible striations is desired. Figure woman are generally in the 5-10% body fat range.
Women are judged on their athletic physique showcasing femininity, symmetry, muscle tone, poise and beauty/flow of physique. They have an individual choreographed routine set to music as well as comparison judging by height classes with mandatory poses such as front double bicep, side tricep with front leg extended, side chest with arms extended and front leg extended and so on. (see federations sites for specifics such as the NPC or NANBF). Visible muscle separation and some visible striations are desired but are not to be excessively muscular or shredded. Generally in the 5-8% body fat range.
Fitness is a division which fuses female bodybuilding and gymnastics into one. There are usually two parts: comparison judging with quarter turns much like figure divisions, and then a gymnastic routine round where they will do a routine set to music in costume showing their athletic ability. Fitness woman are generally in the 5-10% body fat range.
Similar to physique but size and muscle striations are to a great degree. Symmetry and shape are very important and bodybuilding women are divided into weight classes, not height. Leanness and being shredded are desired. Shredded means that you are able to see the muscle striations and lines.
Some federations (list here) such as the NPC or a show promoter (the person running the show) will allow you to cross over and compete in different classes within a show. For example, you may be able to compete in figure and bikini divisions or figure and physique in the same show. Other shows or federations do not allow that. You must check all the rules for that federation and specific show before registering. Most federation sites will have a list of shows for the year with the show promoters email so you can contact them ahead of time if need be for planning purposes.
Which division do I choose?
Choosing a division will depend on your interests, when you want to compete and current musculature. Say you want to compete in physique and have average muscling. To be competitive, you would want to take at least a year to build muscle before you hit a cut phase (to be in a calorie deficit to shed fat for a contest). It can be harder for you to build muscle in a caloric deficit.
The off season is where people are able to really build muscle – when they can eat lots of food! Top natural figure, physique and bodybuilding women take years to build that muscle naturally without the use of anabolic steroids. If you don’t want to wait a year or more to compete, you can start with bikini or figure. If you have gymnastic or dance abilities, fitness may be another division to consider.
Consulting with a knowledgeable person can help you with your decision. Once you have competed, you can see where you stand, build on your weak areas and focus on the next goal.
You should attend a local bodybuilding show and watch some youtube videos of each division to really get a feel for the sport before you decide which division to choose.
You will meet a lot of people throughout the process and make some great connections. This helps build your knowledge base to improve in the future aside from building some really great friendships.