Posing in the sport of bodybuilding is about isometric contractions, in which the length of the muscle remains unchanged.
Before we hit a pose, we take a deep breath and exhale gradually throughout the pose that lasts around five seconds. Posing requires excellent physical condition especially during the demanding comparison rounds. In a bodybuilding event is not your body that is being evaluated, but your physique as you represent it to the judges. Emphasizing your strong body parts, while hiding your weaknesses is the best possible way.
The sport of bodybuilding is basically an illusion and peak has to be achieved in proper timing. Not the day before, or the following day of the show.
The art of   posing requires hours of preparation and   evaluation by an experienced observer. Moreover it represents one of the four parameters assessed. The way you feel about yourself, reflects on stage and to the judges. Symmetry and balance, is among   the key criteria for winning a competition. Mainly is a matter of pure genetic, but always can get improved through proper training.
By the term hardness in bodybuilding, we mean the granite look, depending on a variety of factors.
Firstly, it has to do with the low fat percentage. As known, subcutaneous tissue holds estrogens and estrogens equal to fluid retention. But it’s also a matter of water retention under the skin, even though body fat percentage is close to five percent. These facts will make body to appear smooth and puffy.
Secondly, training with free heavy weights and lesser reps range can make the physique to look more dense, thick and solid.
Thirdly, the amount of androgens (and aromatase inhibitors presented, able to oxidize and minimize fat tissue (testosterone, drostenolone, fluoxymesterone, mesterolone & anastrozol, letrozole, exemestane).
The signs of an ultra ripped body (<6%) include:
Erector spinae muscle group (lower back), with the reveal of Christmas tree.
Also the crispy look of external obliques and serratus anterior muscles (gills).
Hamstrings separation is always a hard one to achieve (biceps femoris, semitendinosus, semimembranosus).
Without any doubt the gluteus maximus striations is the toughest among all.
It is the result of training, dieting, drug use and genetics as well.
The mandatory poses involve the front look, the side and the rear.
In this way there is a comprehensive assessment and evaluation of the overall appearance.
The front poses involve relax posing, that practically shows the ‘’V’’- taper and reverse triangular shape (tiny midsection, shoulder width).
The front double biceps and also the front lats spread. The abdominal-legs pose reveals quadriceps separation, along with  rectus abdominis and external oblique muscles.
Finally the most muscular pose (or the crab pose), where trapezoids, arms and deltoids are revealed in all their glory.
On side poses we have the side chest pose and the side triceps pose.
At rear poses respectively we have the rear lats spread and rear double biceps. Keep in mind that an athlete can show a different look from the front to the rear, depending majorly in water and fat retention (buttocks, lower back and hams).


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