Competition day in bodybuilding: practical tips
Competition day is the moment when months of work are put to the test — and when little things decide more than you might think. I still remember my first competitions: the nerves, the uncertainty, the confusion about what to even put in the bag. In this guide I go through, point by point, the things that make the day run smoothly, so you can focus on the stage instead of rummaging through your bag.
What to bring on competition day
Competition outfit and spares. At most competitions you register wearing your posing trunks or bikini — don’t show up in rubber boots and a jacket. Always bring a spare set: you never know whether a strap will snap or an outfit won’t meet the rules. If you’re traveling to a competition abroad, your bikini and posing trunks must be in your carry-on, not in checked luggage.
Free routine music. Read the competition guidelines carefully: do they expect a CD, an mp3 file sent in advance, or can you bring it on a USB stick? Bring two copies — a disc can get damaged or fail to play. Write your name and category on the case. The disc should contain only one track. A reminder: the free routine in bodybuilding is 60 seconds, in fitness 90 seconds.
Pump-up equipment. As a rule, there is nothing backstage to pump your muscles with. The fact that we have a few dumbbells in Estonia is a luxury you rarely see abroad. A simple solution: resistance bands. They take up no room in your bag and cover everything you need. One tip: don’t start too early and don’t overdo it. Overpump your triceps and you lose separation; the same goes for your legs. You won’t build any more abdominal muscle backstage.
Food and drink. This is not a day for experimenting — your coach, or you yourself, know your meal plan. The day can run longer than planned, so bring extra food. What to avoid: fatty food and meat that sits heavy in your stomach. I’ve seen pizza boxes backstage and a guy eating peanut butter with a spoon — the point of it escapes me. Just in case, bring a little regular salt; cramps can strike. Water goes in the bag for sure, and if possible a thermos of coffee or tea. I don’t recommend carbonated drinks.
Tan and oil — the most visible part of competition day
Prepare your skin early: exfoliate and moisturize for several days beforehand. Otherwise the tan will come out patchy. If possible, take a shower before applying the tan. After that you must no longer use cream or deodorant. Your body must be shaved — that goes for men too. I recommend shaving twice: a week before, to see how your skin reacts, and again two days before the competition.
To apply the tan you need a roller, a roller handle, rubber gloves and oil. Bring several rollers — you can’t apply tan and oil with the same roller. An old towel for wiping off sweat and wet wipes are also essential, because at some competitions you can’t wash. Men: buy yourselves a dark foundation for your face. A face tinted with body tan simply looks ugly.
Be careful with oil. Some people walk onto the stage dripping with it — that kills sharpness and doesn’t look good. A thin, even layer is all you need.
The stage and your behavior on competition day
Arrive on time. Both for registration and backstage. Abroad, the stage judge will give you a serious earful if they have to go looking for you. Make sure you know the expected time and be ready early rather than rushing around late.
Do as the judges say. Listen to the instructions of the head judge and the stage judge, both backstage and on stage. Remove any jewelry that isn’t allowed by the rules. Don’t chew gum. The impression people have of you is built on what they see you doing on stage — slouching in the back row can decide your final placing. Present yourself stylishly and professionally every second.
One more thing many people forget: don’t whine. Commenting on the judges’ scores or complaining about your final placing shows you in the worst possible light. Everyone has been on a diet and is tired — that doesn’t give anyone the right to be rude. Having competed abroad, I can say that Estonian competitions are extremely well organized, from registration to the banquet.
FAQ — competition day
How early should you arrive at the venue?
Early enough to fit in registration, the finishing touches on your tan and your pump without rushing. As a rule, that means 2–3 hours before your category starts. Better to be ready early than to be running around late.
What should you eat on competition day?
Your coach, or you yourself, know that — competition day is not for experimenting. General rule: avoid fatty food and red meat, because they sit in your stomach and kill sharpness. Bring extra food, because the schedule can run long.
How do you avoid overpumping?
Start late and stop earlier than you’d like. Overpumping the triceps and legs kills separation — the very effect you pump up for in the first place. 10–15 minutes with resistance bands before going on stage is usually enough.
This guide certainly doesn’t cover every nuance — there are too many. Treat each competition as an experience of its own that teaches you to prepare better for the next one. Good luck on stage, and enjoy the day!
Author: Peep Reinart
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