Bikini Bodybuilding Edition – What the judges are going to be looking for?

Here’s a funny joke to enjoy before you finally decide to compete in a bikini bodybuilding competition.

“You go to your first competition, excited to win, and also excited for a piece of cake after you finish. Especially if it’s your first time competing, and you’ve never gone this long without a bacon sandwich. \

Basically, you’re just really hungry! You’ve worked really hard, staying up late, and waking up early – the gym manager thinks you might be living in the lockers. You’ve lost your boyfriend, your boobs (maybe due to all the training), and your mind. You’re convinced that nobody could go through this much struggle and not come out as a winner.”

Bikini bodybuilding competitions are pretty biassed, and among all the categories, bikini is the most confusing. What exactly are the judges searching for? How can I look my best on the stage? What kind of rhinestone bikini will suit my muscles the best? Well, it turns out, it’s something we all want: Perfect balance.

Here’s the breakdown. Winning in bodybuilding is still subjective, but it’s pretty straightforward. The person with the best body on the day wins. That’s all there is to it. Being super shredded or having lots of muscle separation isn’t what they’re looking for in the Bikini category. But if you bring a perfectly balanced body and nobody else does, even if you’re too ripped, you could win. Similarly, if you’re a bit softer but your proportions are amazing, you could still take home the trophy. It’s all about focusing on your overall shape and proportion more than anything else.

Let’s talk about judging –

 When it comes to judging, the IFBB knows what they’re doing. They don’t just pick random people off the street; they’re actually trained for this job. At competitions like the Shawn Rhoden Classic, you’ll find Head Judge Sandy and a team of Novice judges who are learning under her guidance.

The IFBB judges work together as a team. It’s like a democracy – each judge has a say, and no one judge’s opinion counts more than another’s. So, whatever the result, you can trust that you were judged fairly.

Are Glutes really so important?

 Are glutes really the most important thing? Many Bikini bodybuilding competitors focus a lot on their glutes. Now, don’t get me wrong, glutes are really important. But some competitors go overboard and end up with huge glutes while neglecting other muscles like their hamstrings or quads. Their glutes end up overpowering their whole look.

Or they might have super-defined delts but weak arms.

No single muscle is more important than all the others. They all need to be built in proportion to create an overall X-shaped appearance. The rhinestone bikini competition is all about the overall picture. It’s about having a good foundation and keeping everything balanced.

So, what about the back?

Well, in IFBB competitions, everyone keeps their hair down, covering their back. Does that mean the back doesn’t matter? Yes and no. The judges aren’t mainly focused on how deep your back muscles are or the definition of your traps. As mentioned before, the goal is that X shape and balance between glutes and shoulders. So, having well-developed lats is important. You don’t need massive lats like in the Physique category, but some width to balance things out. Wearing fashionable bikini competition suits to highlight your lats will definitely help you stand out and give you more chances to win.

When posing, it’s okay to keep your hair down rather than pulling it to the side. Pulling it to the side might reveal any weaknesses in your back if you have them. So, keep it covered and work on those lats!

Let’s talk about posing:

Front pose: You want to show off a bit of roundness in your glutes (a “glute-pop”) and also a slight roundness in your shoulders.

Back pose: Arch your back slightly and push back to highlight your glutes. But remember, it’s a tight “C” curve, not leaning too far forward. Leaning forward flattens your glutes and makes your shoulders and back look smaller from the judges’ perspective. Most athletes naturally have wide hips, so tilting forward can make them look even wider and mess up your overall shape and glute fullness. That might cost you in the rankings.

There’s a debate about whether to bend your knees in the back pose. A slight bend is okay, almost unnoticeable to the judges, but it’s a tricky balance to strike!

For more insights on achieving the perfect look, check out Bikini Bodybuilding and the Perfect Suit

In conclusion,

BALANCE & PROPORTION are the key elements.

It’s all crucial, equally. You don’t want to be known as just “The shredded one” “The one with huge glutes” or “The one with big biceps.” Aim to be “The One with the Killer X.”

Hope this helps! XOXO