Mandatory Pose Wednesday – Side Tricep


Welcome back to MPW!

NEXT WEEK’S POSE: Rear Double Bicep

Welcome back to another installment of Mandatory Pose Wednesday! Were hitting Side Tricep today:

1) The first step is to face the side, then put the ball of the outside foot (the one that faces the audience) into the instep of the inside foot. Spike the outside toe flexing the calf. Drag your outside leg across your inside leg to elongate the muscles, then put your inside knee behind your outside knee into your hamstring, and squish both legs together as you sit into the stance. This is what gives that freaky hamstring look from the side. It is actually the other leg in the back that is making the muscles “pop” by squishing it out.

2) There are no rules to the grip position in the triceps pose. You can grab your wrist if you can reach it, the side of your palm, or lock fingers, with the display arm being palm up with the grabbing arm being palm down, or you can do the opposite. Choose whatever is the most comfortable for you personally.

3) Try and straighten out your front arm as much as possible, and pull your shoulder back. Pulling your shoulder back will give your an appearance of more width, and also show the definition of the abdominals, serratus, and intercostals.

4) Finally turn at the waist into a half-face position. This slight twist will give more of a “V” taper to your upper torso, making the waist appear smaller, and the shoulders broader. Don’t forget to show all of the judges, from side to side. When you show the judges, it is ok to rotate the arm back and forth slightly so they can have a good look at the long head of the tricep.

Examples:

[Jay, Phil, Branch, Dexter](http://oi50.tinypic.com/2rgm6bl.jpg)

[2003 British Grand Prix](http://www.fitnesspont.hu/mass-shop/picture_gallery//British_GP/2003/British_GP_2003_009.jpg)

[2008 Ironman Pro](http://www.ifbbpro.com/wp-content/uploads/image/2008/results/ironman_callout5.jpg)

[Paul Demayo](http://www.getbig.com/boards/index.php?action=dlattach;topic=72272.0;attach=79996;image)

[Women’s variation](http://www.abba.ab.ca/images/womens-physique-03.jpg)

What we’re here for:

Critique the pose itself, not the poser

Everybody is welcome to participate, this aint mirin mondays so don’t worry about the status of your bulk or cut. We are here to improve.

Every pose can be hit in more than one fashion.

Individual criticisms tailored to the posters physique are absolutely welcome!



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Mandatory Pose Wednesday – Front Double Bicep


Welcome back to MPW!

NEXT WEEK’S POSE: Side Tricep

Welcome back to another installment! Were hitting FDB today:

1) Your feet are approximately shoulder width apart, measured from the heels. Point your toes towards the outside in a “V” shape, with your toes pointed out about 45 degrees. Keep in mind that different people will have different leg sizes, lengths, and shape, so there can be some wiggle room to accentuate the individual taste and physique, shoulder width is however a good starting point so you can gauge if your feet need to be a little closer together or a little farther apart to best display your body shape and type. Push your knees towards the outside, over your toes. This is what creates that “quad sweep” and brings out most of the leg definition as it literally forces you to flex your legs. So if you find it hard to remember to flex, it might be easier to think of pushing your knees outwards.

2) You want big legs, a big back, and a small waist. Depending on the length, thickness, and abdominal development of your waist, you can decide if its better to elongate your waist to try and make it appear smaller, or if you already have a longer torso with a smaller waist, flex your abs and stand totally straight. Stick out your bum slightly. You can not activate the hip flexors or the Sartorius (the rope looking muscle that goes from the top of your leg down to the inside of your knee) if your pelvis is tilted forward. Stick out your bum a wee bit to be able to show all the definition on the top half of your leg. Try not to over do it though, you do not want to look like your about to have a bowel movement. It takes some practice to get the right spot where your still standing up straight, while activating those muscles.

3) Raise your elbows slightly above your shoulders and focus on spreading your lats. The judges want to be able to see your lats. The double biceps pose for men is just inside a 90 degree bend of the elbow. Rotate your elbows to the front, and wrists to the back, rotating at the shoulder. Make a fist, you can put your hands wherever is comfortable. You can play with this once you become more comfortable in the pose to see what looks best on you.

Examples:

[CBum straight on](https://imgur.com/a/5QWcr3M)

[Phil and Ramy](https://imgur.com/50MbGWG)

[Victor and Wolfie](http://www.getbig.com/boards/index.php?action=dlattach;topic=173143.0;attach=201282;image)

[Shawn Rhoden](http://www.freynutrition.info/olympia/2014/olympia-2014-rhoden-1.jpg)

What we’re here for:

Critique the pose itself, not the poser.

Everybody is welcome to participate, this aint mirin mondays so dont worry about the status of your bulk or cut. We are here to improve.

Every pose can be hit in more than one fashion.

Individual criticisms tailored to the posters physique are absolutely welcome!



View Reddit by BodybyYakeView Source

Mandatory Pose Wednesday – Rear Double Bicep


Welcome back to MPW!

NEXT WEEK’S POSE: Rear Lat Spread

Welcome back to another installment of Mandatory Pose Wednesday! Were hitting RDB today.

1) First, as always, we will begin with the feet. [DIAGRAM HERE.](http://cutting-edge-fitness.com/sites/cutting-edge-fitness.com/files/u4/back%20biceps%20stance%20diagram.jpg) The feet can be the other way too, depending on whether you are stronger with your left or right side, but the general positioning remains the same. Make sure your rear foot is pointed outwards and that your knee follows in the same direction. This will allow your quad sweep to be visible from the back, and your whole lower body will appear much bigger. Don’t be afraid to sink in to the stance.

2) Simply strike a biceps pose, and make sure to rotate your hands to the back as far as they can go. Lean back slightly – only slightly, while sticking out and flexing your glutes.

3)Keep your shoulder blades apart from one another while rotating your elbows back to create the best width illusion because it’s hard to hide a big waist in this pose. Experiment and see what works the best for you.

Examples:

[Phil and Kai](http://i.imgur.com/X4cCF.jpg)

[Line-Up](https://forum.bodybuilding.com/attachment.php?attachmentid=283411&d=1141590375)

[Female Variation](https://i.pinimg.com/736x/c8/96/87/c89687563f2744e8b8a0f8ee073f244c–bodybuilding-women-fitness-bodybuilding.jpg)

What we’re here for:

Critique the pose, not the poser

Everybody is welcome to participate, this ain’t mirin’ mondays so don’t worry about the status of your bulk or cut. We are here to improve.

Every pose can be hit in more than one fashion.

Individual criticisms tailored to the posters physique are absolutely welcome!



View Reddit by BodybyYakeView Source

What is your favorite non-mandatory pose?


Been thinking about this recently watching motivational videos and posing shots… what is your favorite non-mandatory pose you’ve seen? Could be a specific pose by anyone or a specific pose done by a specific bodybuilder because of how they look in that position.

For example, I enjoy the [half/half abdominal and thigh/most muscular pose](http://1.bp.blogspot.com/_gqBv0PXJMqs/R0SLXb2BWQI/AAAAAAAAACQ/wxD6Qe2RThE/s1600/jay+cutler+canada2.jpg) Jay Cutler does quite often.



View Reddit by wav__View Source