{"id":100694,"date":"2020-11-10T12:15:54","date_gmt":"2020-11-10T17:15:54","guid":{"rendered":"https:\/\/barbend.com\/?page_id=100694"},"modified":"2025-05-22T10:27:14","modified_gmt":"2025-05-22T14:27:14","slug":"bodybuilding","status":"publish","type":"page","link":"https:\/\/barbend.com\/bodybuilding\/","title":{"rendered":"Bodybuilding"},"content":{"rendered":"\n<div class=\"wp-block-group alignfull has-background-background-color has-background is-layout-constrained wp-container-core-group-is-layout-e9c525b9 wp-block-group-is-layout-constrained\" style=\"margin-top:20px;padding-top:var(--wp--preset--spacing--10);padding-bottom:30px\">\n<div class=\"wp-block-group is-style-section-header is-layout-flow wp-block-group-is-layout-flow\">\n<h1 class=\"wp-block-heading is-style-kicker\" class=\"wp-block-heading is-style-kicker\" id=\"latest-bodybuilding-news\">Latest Bodybuilding News<\/h1>\n<\/div>\n\n\n\n<div class=\"wp-block-query is-layout-flow wp-block-query-is-layout-flow\"><ul class=\"flex-row wp-block-post-template is-layout-flow wp-block-post-template-is-layout-flow\"><li class=\"wp-block-post post-345750 post type-post status-publish format-standard has-post-thumbnail category-bodybuilding-news tag-parent-topic-strength-exercise tag-sport-bodybuilding entry\">\n<figure class=\"wp-block-post-featured-image\"><a href=\"https:\/\/barbend.com\/news\/2026-olympia-qualification-points-system\/\" target=\"_self\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/barbend.com\/wp-content\/uploads\/2025\/09\/Wow-11-1024x576.jpg\" class=\"attachment-large size-large wp-post-image\" alt=\"2026 Olympia Qualification Points System Announced\" style=\"object-fit:cover;\" srcset=\"https:\/\/barbend.com\/wp-content\/uploads\/2025\/09\/Wow-11-1024x576.jpg 1024w, https:\/\/barbend.com\/wp-content\/uploads\/2025\/09\/Wow-11-120x68.jpg 120w, https:\/\/barbend.com\/wp-content\/uploads\/2025\/09\/Wow-11-768x432.jpg 768w, https:\/\/barbend.com\/wp-content\/uploads\/2025\/09\/Wow-11-1536x864.jpg 1536w, https:\/\/barbend.com\/wp-content\/uploads\/2025\/09\/Wow-11-50x28.jpg 50w, https:\/\/barbend.com\/wp-content\/uploads\/2025\/09\/Wow-11-489x275.jpg 489w, https:\/\/barbend.com\/wp-content\/uploads\/2025\/09\/Wow-11-150x84.jpg 150w, https:\/\/barbend.com\/wp-content\/uploads\/2025\/09\/Wow-11.jpg 1600w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n<div class=\"wp-block-group is-layout-flow wp-block-group-is-layout-flow\"><h2 class=\"wp-block-post-title has-xx-large-font-size\" class=\"wp-block-post-title has-xx-large-font-size\" id=\"2026-olympia-qualification-points-system-announced\"><a href=\"https:\/\/barbend.com\/news\/2026-olympia-qualification-points-system\/\" target=\"_self\">2026 Olympia Qualification Points System Announced<\/a><\/h2>\n\n<div class=\"wp-block-post-excerpt has-medium-small-font-size\"><p class=\"wp-block-post-excerpt__excerpt\">The&nbsp;Olympia qualification&nbsp;process will evolve for the 2026 season.&nbsp;The IFBB Pro League announced a new points and qualification process for the biggest show in bodybuilding. The new rules can be seen below, as shared by the IFBB Pro League&#8217;s Instagram page: View this post on Instagram A post shared by IFBB Professional League (@ifbb_pro_league) Men\u2019s Open,&hellip;<\/p><p class=\"wp-block-post-excerpt__more-text\"><a class=\"wp-block-post-excerpt__more-link\" href=\"https:\/\/barbend.com\/news\/2026-olympia-qualification-points-system\/\">Continue Reading<\/a><\/p><\/div><\/div>\n\n<\/li><\/ul><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-query is-layout-flow wp-block-query-is-layout-flow\"><ul class=\"columns-3 wp-block-post-template is-layout-grid wp-container-core-post-template-is-layout-2fc57c17 wp-block-post-template-is-layout-grid\"><li class=\"wp-block-post post-345690 post type-post status-publish format-standard has-post-thumbnail category-bodybuilding-news tag-parent-topic-strength-exercise tag-sport-bodybuilding entry\">\n<figure class=\"wp-block-post-featured-image\"><a href=\"https:\/\/barbend.com\/news\/jeremy-buendia-commercial-gym-stoik\/\" target=\"_self\"><img decoding=\"async\" width=\"489\" height=\"275\" src=\"https:\/\/barbend.com\/wp-content\/uploads\/2025\/09\/Wow-8-489x275.jpg\" class=\"attachment-post-thumbnail size-post-thumbnail wp-post-image\" alt=\"4x Men&#8217;s Physique Olympia Champion Jeremy Buendia&#8217;s New Commercial Gym Tour\u00a0\" style=\"object-fit:cover;\" srcset=\"https:\/\/barbend.com\/wp-content\/uploads\/2025\/09\/Wow-8-489x275.jpg 489w, https:\/\/barbend.com\/wp-content\/uploads\/2025\/09\/Wow-8-1024x576.jpg 1024w, https:\/\/barbend.com\/wp-content\/uploads\/2025\/09\/Wow-8-120x68.jpg 120w, https:\/\/barbend.com\/wp-content\/uploads\/2025\/09\/Wow-8-768x432.jpg 768w, https:\/\/barbend.com\/wp-content\/uploads\/2025\/09\/Wow-8-1536x864.jpg 1536w, https:\/\/barbend.com\/wp-content\/uploads\/2025\/09\/Wow-8-50x28.jpg 50w, 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src=\"https:\/\/barbend.com\/wp-content\/uploads\/2025\/09\/shutterstock_714083116-489x275.jpg\" class=\"attachment-post-thumbnail size-post-thumbnail wp-post-image\" alt=\"Should You Do 3-5 Reps for Size?\" style=\"object-fit:cover;\" srcset=\"https:\/\/barbend.com\/wp-content\/uploads\/2025\/09\/shutterstock_714083116-489x275.jpg 489w, https:\/\/barbend.com\/wp-content\/uploads\/2025\/09\/shutterstock_714083116-1024x576.jpg 1024w, https:\/\/barbend.com\/wp-content\/uploads\/2025\/09\/shutterstock_714083116-120x68.jpg 120w, https:\/\/barbend.com\/wp-content\/uploads\/2025\/09\/shutterstock_714083116-768x432.jpg 768w, https:\/\/barbend.com\/wp-content\/uploads\/2025\/09\/shutterstock_714083116-1536x864.jpg 1536w, https:\/\/barbend.com\/wp-content\/uploads\/2025\/09\/shutterstock_714083116-50x28.jpg 50w, https:\/\/barbend.com\/wp-content\/uploads\/2025\/09\/shutterstock_714083116-150x84.jpg 150w, https:\/\/barbend.com\/wp-content\/uploads\/2025\/09\/shutterstock_714083116.jpg 1600w\" sizes=\"(max-width: 489px) 100vw, 489px\" \/><\/a><\/figure>\n\n<h2 class=\"wp-block-post-title\" class=\"wp-block-post-title\" id=\"should-you-do-3-5-reps-for-size\"><a href=\"https:\/\/barbend.com\/news\/3-5-reps\/\" target=\"_self\">Should You Do 3-5 Reps for Size?<\/a><\/h2>\n<\/li><li class=\"wp-block-post post-345611 post type-post status-publish format-standard has-post-thumbnail category-bodybuilding-news tag-parent-topic-strength-exercise tag-sport-bodybuilding entry\">\n<figure class=\"wp-block-post-featured-image\"><a href=\"https:\/\/barbend.com\/news\/perfect-post-workout-meal-for-recovery\/\" target=\"_self\"><img decoding=\"async\" width=\"489\" height=\"275\" src=\"https:\/\/barbend.com\/wp-content\/uploads\/2025\/09\/Wow-7-489x275.jpg\" class=\"attachment-post-thumbnail size-post-thumbnail wp-post-image\" alt=\"How to Build the Perfect Post-Workout Meal for Recovery\" style=\"object-fit:cover;\" srcset=\"https:\/\/barbend.com\/wp-content\/uploads\/2025\/09\/Wow-7-489x275.jpg 489w, https:\/\/barbend.com\/wp-content\/uploads\/2025\/09\/Wow-7-1024x576.jpg 1024w, https:\/\/barbend.com\/wp-content\/uploads\/2025\/09\/Wow-7-120x68.jpg 120w, https:\/\/barbend.com\/wp-content\/uploads\/2025\/09\/Wow-7-768x432.jpg 768w, https:\/\/barbend.com\/wp-content\/uploads\/2025\/09\/Wow-7-1536x864.jpg 1536w, https:\/\/barbend.com\/wp-content\/uploads\/2025\/09\/Wow-7-50x28.jpg 50w, https:\/\/barbend.com\/wp-content\/uploads\/2025\/09\/Wow-7-150x84.jpg 150w, https:\/\/barbend.com\/wp-content\/uploads\/2025\/09\/Wow-7.jpg 1600w\" sizes=\"(max-width: 489px) 100vw, 489px\" \/><\/a><\/figure>\n\n<h2 class=\"wp-block-post-title\" class=\"wp-block-post-title\" id=\"how-to-build-the-perfect-post-workout-meal-for-recovery\"><a href=\"https:\/\/barbend.com\/news\/perfect-post-workout-meal-for-recovery\/\" target=\"_self\">How to Build the Perfect Post-Workout Meal for Recovery<\/a><\/h2>\n<\/li><\/ul><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-group alignfull has-black-background-color has-background is-layout-constrained wp-container-core-group-is-layout-9628fd0f wp-block-group-is-layout-constrained\" style=\"padding-top:var(--wp--preset--spacing--40);padding-bottom:var(--wp--preset--spacing--40)\">\n<div class=\"wp-block-group is-style-section-header is-layout-flow wp-block-group-is-layout-flow\">\n<h2 class=\"wp-block-heading is-style-kicker\" class=\"wp-block-heading is-style-kicker\" id=\"top-athletes\">Top Athletes<\/h2>\n<\/div>\n\n\n\n<div class=\"wp-block-query is-layout-flow wp-block-query-is-layout-flow\"><ul class=\"columns-4 wp-block-post-template is-layout-grid wp-container-core-post-template-is-layout-b954fd2f wp-block-post-template-is-layout-grid\"><li class=\"wp-block-post post-345611 post type-post status-publish format-standard has-post-thumbnail category-bodybuilding-news tag-parent-topic-strength-exercise tag-sport-bodybuilding entry\">\n<figure class=\"wp-block-post-featured-image\"><a href=\"https:\/\/barbend.com\/news\/perfect-post-workout-meal-for-recovery\/\" target=\"_self\"><img decoding=\"async\" width=\"380\" height=\"212\" src=\"https:\/\/barbend.com\/wp-content\/uploads\/2025\/09\/Wow-7-380x212.jpg\" class=\"attachment-medium size-medium wp-post-image\" alt=\"How to Build the Perfect Post-Workout Meal for Recovery\" style=\"object-fit:cover;\" srcset=\"https:\/\/barbend.com\/wp-content\/uploads\/2025\/09\/Wow-7-380x212.jpg 380w, https:\/\/barbend.com\/wp-content\/uploads\/2025\/09\/Wow-7-120x68.jpg 120w, https:\/\/barbend.com\/wp-content\/uploads\/2025\/09\/Wow-7-50x28.jpg 50w, https:\/\/barbend.com\/wp-content\/uploads\/2025\/09\/Wow-7-150x84.jpg 150w\" sizes=\"(max-width: 380px) 100vw, 380px\" \/><\/a><\/figure>\n\n<h2 class=\"wp-block-post-title has-medium-small-font-size\" class=\"wp-block-post-title has-medium-small-font-size\" id=\"how-to-build-the-perfect-post-workout-meal-for-recovery\"><a href=\"https:\/\/barbend.com\/news\/perfect-post-workout-meal-for-recovery\/\" target=\"_self\">How to Build the Perfect Post-Workout Meal for Recovery<\/a><\/h2>\n<\/li><li class=\"wp-block-post post-345600 post type-post status-publish format-standard has-post-thumbnail category-bodybuilding-news tag-parent-topic-strength-exercise tag-sport-bodybuilding entry\">\n<figure class=\"wp-block-post-featured-image\"><a href=\"https:\/\/barbend.com\/news\/simeon-panda-chest-exercise-swaps\/\" target=\"_self\"><img decoding=\"async\" width=\"380\" height=\"212\" src=\"https:\/\/barbend.com\/wp-content\/uploads\/2025\/09\/Wow-6-380x212.jpg\" class=\"attachment-medium size-medium wp-post-image\" alt=\"No Bench? No Problem. Try Simeon Panda&#8217;s Chest Exercise Swaps\" style=\"object-fit:cover;\" srcset=\"https:\/\/barbend.com\/wp-content\/uploads\/2025\/09\/Wow-6-380x212.jpg 380w, https:\/\/barbend.com\/wp-content\/uploads\/2025\/09\/Wow-6-120x68.jpg 120w, https:\/\/barbend.com\/wp-content\/uploads\/2025\/09\/Wow-6-50x28.jpg 50w, https:\/\/barbend.com\/wp-content\/uploads\/2025\/09\/Wow-6-150x84.jpg 150w\" sizes=\"(max-width: 380px) 100vw, 380px\" \/><\/a><\/figure>\n\n<h2 class=\"wp-block-post-title has-medium-small-font-size\" class=\"wp-block-post-title has-medium-small-font-size\" id=\"no-bench-no-problem-try-simeon-pandas-chest-exercise-swaps\"><a href=\"https:\/\/barbend.com\/news\/simeon-panda-chest-exercise-swaps\/\" target=\"_self\">No Bench? No Problem. Try Simeon Panda&#8217;s Chest Exercise Swaps<\/a><\/h2>\n<\/li><li class=\"wp-block-post post-345595 post type-post status-publish format-standard has-post-thumbnail category-bodybuilding-news tag-parent-topic-strength-exercise tag-sport-bodybuilding entry\">\n<figure class=\"wp-block-post-featured-image\"><a href=\"https:\/\/barbend.com\/news\/smelling-salts-derek-lunsford-leg-training\/\" target=\"_self\"><img decoding=\"async\" width=\"380\" height=\"212\" src=\"https:\/\/barbend.com\/wp-content\/uploads\/2025\/09\/Wow-5-380x212.jpg\" class=\"attachment-medium size-medium wp-post-image\" alt=\"Smelling Salts For Power: Derek Lunsford\u2019s Leg Training During 2025 Mr. Olympia Prep\" style=\"object-fit:cover;\" srcset=\"https:\/\/barbend.com\/wp-content\/uploads\/2025\/09\/Wow-5-380x212.jpg 380w, https:\/\/barbend.com\/wp-content\/uploads\/2025\/09\/Wow-5-120x68.jpg 120w, https:\/\/barbend.com\/wp-content\/uploads\/2025\/09\/Wow-5-50x28.jpg 50w, https:\/\/barbend.com\/wp-content\/uploads\/2025\/09\/Wow-5-150x84.jpg 150w\" sizes=\"(max-width: 380px) 100vw, 380px\" \/><\/a><\/figure>\n\n<h2 class=\"wp-block-post-title has-medium-small-font-size\" class=\"wp-block-post-title has-medium-small-font-size\" id=\"smelling-salts-for-power-derek-lunsfords-leg-training-during-2025-mr-olympia-prep\"><a href=\"https:\/\/barbend.com\/news\/smelling-salts-derek-lunsford-leg-training\/\" target=\"_self\">Smelling Salts For Power: Derek Lunsford\u2019s Leg Training During 2025 Mr. Olympia Prep<\/a><\/h2>\n<\/li><li class=\"wp-block-post post-345538 post type-post status-publish format-standard has-post-thumbnail category-bodybuilding-news tag-parent-topic-strength-exercise tag-sport-bodybuilding entry\">\n<figure class=\"wp-block-post-featured-image\"><a href=\"https:\/\/barbend.com\/news\/3-push-up-only-chest-workouts\/\" target=\"_self\"><img decoding=\"async\" width=\"380\" height=\"212\" src=\"https:\/\/barbend.com\/wp-content\/uploads\/2025\/08\/Wow-99-380x212.jpg\" class=\"attachment-medium size-medium wp-post-image\" alt=\"3 Push-Up-Only Chest Workouts for Size and Strength\" style=\"object-fit:cover;\" srcset=\"https:\/\/barbend.com\/wp-content\/uploads\/2025\/08\/Wow-99-380x212.jpg 380w, https:\/\/barbend.com\/wp-content\/uploads\/2025\/08\/Wow-99-120x68.jpg 120w, https:\/\/barbend.com\/wp-content\/uploads\/2025\/08\/Wow-99-50x28.jpg 50w, https:\/\/barbend.com\/wp-content\/uploads\/2025\/08\/Wow-99-150x84.jpg 150w\" sizes=\"(max-width: 380px) 100vw, 380px\" \/><\/a><\/figure>\n\n<h2 class=\"wp-block-post-title has-medium-small-font-size\" class=\"wp-block-post-title has-medium-small-font-size\" id=\"3-push-up-only-chest-workouts-for-size-and-strength\"><a href=\"https:\/\/barbend.com\/news\/3-push-up-only-chest-workouts\/\" target=\"_self\">3 Push-Up-Only Chest Workouts for Size and Strength<\/a><\/h2>\n<\/li><\/ul><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-group alignfull has-background-background-color has-background is-layout-constrained wp-container-core-group-is-layout-2a058e74 wp-block-group-is-layout-constrained\" style=\"padding-top:var(--wp--preset--spacing--40);padding-bottom:var(--wp--preset--spacing--30)\">\n<div class=\"wp-block-group is-style-section-header is-layout-flow wp-block-group-is-layout-flow\">\n<h2 class=\"wp-block-heading is-style-kicker\" class=\"wp-block-heading is-style-kicker\" id=\"bodybuilding-guides\">Bodybuilding Guides<\/h2>\n<\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:60%\">\n<div class=\"wp-block-query is-layout-flow wp-block-query-is-layout-flow\"><ul class=\"wp-block-post-template is-layout-flow wp-block-post-template-is-layout-flow\"><li class=\"wp-block-post post-337297 post type-post status-publish format-standard has-post-thumbnail category-training-guides tag-parent-topic-strength-exercise tag-sport-bodybuilding entry\">\n<figure class=\"wp-block-post-featured-image\"><a href=\"https:\/\/barbend.com\/upper-chest-pressing-wrong-angle\/\" target=\"_self\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/barbend.com\/wp-content\/uploads\/2025\/05\/wow-63-1024x576.jpg\" class=\"attachment-large size-large wp-post-image\" alt=\"Your Upper Chest Isn\u2019t Growing Because You&#8217;re Pressing at the Wrong Angle\" style=\"object-fit:cover;\" srcset=\"https:\/\/barbend.com\/wp-content\/uploads\/2025\/05\/wow-63-1024x576.jpg 1024w, https:\/\/barbend.com\/wp-content\/uploads\/2025\/05\/wow-63-120x68.jpg 120w, https:\/\/barbend.com\/wp-content\/uploads\/2025\/05\/wow-63-768x432.jpg 768w, https:\/\/barbend.com\/wp-content\/uploads\/2025\/05\/wow-63-1536x864.jpg 1536w, https:\/\/barbend.com\/wp-content\/uploads\/2025\/05\/wow-63-50x28.jpg 50w, https:\/\/barbend.com\/wp-content\/uploads\/2025\/05\/wow-63-489x275.jpg 489w, https:\/\/barbend.com\/wp-content\/uploads\/2025\/05\/wow-63-150x84.jpg 150w, https:\/\/barbend.com\/wp-content\/uploads\/2025\/05\/wow-63.jpg 1600w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n<h2 class=\"wp-block-post-title has-xx-large-font-size\" class=\"wp-block-post-title has-xx-large-font-size\" id=\"your-upper-chest-isnt-growing-because-youre-pressing-at-the-wrong-angle\"><a href=\"https:\/\/barbend.com\/upper-chest-pressing-wrong-angle\/\" target=\"_self\">Your Upper Chest Isn\u2019t Growing Because You&#8217;re Pressing at the Wrong Angle<\/a><\/h2>\n\n<div class=\"wp-block-post-excerpt has-small-font-size\"><p class=\"wp-block-post-excerpt__excerpt\">In May 2025, hypertrophy specialist\u00a0Ryan Humiston\u00a0challenged long-standing upper chest training norms, rooted in anatomy and biomechanics. I&#8217;ve looked through all the research surrounding the upper pec, and I&#8217;ve realized we&#8217;ve been training our chest wrong. \u2014Ryan Humiston The chest (pectoralis major) has three sections:&nbsp; Ryan Humiston\u2019s Upper Chest Modifications Humiston critiqued the persistent belief that&hellip;<\/p><p class=\"wp-block-post-excerpt__more-text\"><a class=\"wp-block-post-excerpt__more-link\" href=\"https:\/\/barbend.com\/upper-chest-pressing-wrong-angle\/\">Continue Reading<\/a><\/p><\/div>\n<\/li><\/ul><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-column featured-right is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:40%\">\n<div class=\"wp-block-query is-layout-flow wp-block-query-is-layout-flow\"><ul class=\"wp-block-post-template is-layout-flow wp-block-post-template-is-layout-flow\"><li class=\"wp-block-post post-329518 post type-post status-publish format-standard has-post-thumbnail category-bodybuilding-news category-training-guides tag-parent-topic-strength-exercise tag-sport-bodybuilding entry\">\n<figure class=\"wp-block-post-featured-image\"><a href=\"https:\/\/barbend.com\/news\/why-andrew-jacked-trains-calves-on-push-day\/\" target=\"_self\"><img decoding=\"async\" width=\"380\" height=\"212\" src=\"https:\/\/barbend.com\/wp-content\/uploads\/2025\/05\/Wow-38-380x212.jpg\" class=\"attachment-medium size-medium wp-post-image\" alt=\"Why Andrew Jacked Trains Calves on Push Day\" style=\"object-fit:cover;\" srcset=\"https:\/\/barbend.com\/wp-content\/uploads\/2025\/05\/Wow-38-380x212.jpg 380w, https:\/\/barbend.com\/wp-content\/uploads\/2025\/05\/Wow-38-120x68.jpg 120w, https:\/\/barbend.com\/wp-content\/uploads\/2025\/05\/Wow-38-50x28.jpg 50w, https:\/\/barbend.com\/wp-content\/uploads\/2025\/05\/Wow-38-150x84.jpg 150w\" sizes=\"(max-width: 380px) 100vw, 380px\" \/><\/a><\/figure>\n\n<h2 class=\"wp-block-post-title has-medium-small-font-size\" class=\"wp-block-post-title has-medium-small-font-size\" id=\"why-andrew-jacked-trains-calves-on-push-day\"><a href=\"https:\/\/barbend.com\/news\/why-andrew-jacked-trains-calves-on-push-day\/\" target=\"_self\">Why Andrew Jacked Trains Calves on Push Day<\/a><\/h2>\n<\/li><li class=\"wp-block-post post-329140 post type-post status-publish format-standard has-post-thumbnail category-training-guides tag-parent-topic-strength-exercise tag-sport-bodybuilding entry\">\n<figure class=\"wp-block-post-featured-image\"><a href=\"https:\/\/barbend.com\/mirror-muscles-look-jacked\/\" target=\"_self\"><img decoding=\"async\" width=\"380\" height=\"212\" src=\"https:\/\/barbend.com\/wp-content\/uploads\/2025\/05\/shutterstock_2616026411-380x212.jpg\" class=\"attachment-medium size-medium wp-post-image\" alt=\"Abs Are Overrated \u2014 the Mirror Muscles You Must Train to Look Jacked\u00a0\" style=\"object-fit:cover;\" srcset=\"https:\/\/barbend.com\/wp-content\/uploads\/2025\/05\/shutterstock_2616026411-380x212.jpg 380w, https:\/\/barbend.com\/wp-content\/uploads\/2025\/05\/shutterstock_2616026411-120x68.jpg 120w, https:\/\/barbend.com\/wp-content\/uploads\/2025\/05\/shutterstock_2616026411-50x28.jpg 50w, https:\/\/barbend.com\/wp-content\/uploads\/2025\/05\/shutterstock_2616026411-150x84.jpg 150w\" sizes=\"(max-width: 380px) 100vw, 380px\" \/><\/a><\/figure>\n\n<h2 class=\"wp-block-post-title has-medium-small-font-size\" class=\"wp-block-post-title has-medium-small-font-size\" id=\"abs-are-overrated-the-mirror-muscles-you-must-train-to-look-jacked\"><a href=\"https:\/\/barbend.com\/mirror-muscles-look-jacked\/\" target=\"_self\">Abs Are Overrated \u2014 the Mirror Muscles You Must Train to Look Jacked\u00a0<\/a><\/h2>\n<\/li><li class=\"wp-block-post post-328130 post type-post status-publish format-standard has-post-thumbnail category-training-guides tag-parent-topic-strength-exercise tag-sport-bodybuilding entry\">\n<figure class=\"wp-block-post-featured-image\"><a href=\"https:\/\/barbend.com\/train-past-failure-for-the-thickest-calves\/\" target=\"_self\"><img decoding=\"async\" width=\"380\" height=\"212\" src=\"https:\/\/barbend.com\/wp-content\/uploads\/2025\/05\/shutterstock_2601257899-380x212.jpg\" class=\"attachment-medium size-medium wp-post-image\" alt=\"Train Past Failure for the Thickest Calves\" style=\"object-fit:cover;\" srcset=\"https:\/\/barbend.com\/wp-content\/uploads\/2025\/05\/shutterstock_2601257899-380x212.jpg 380w, https:\/\/barbend.com\/wp-content\/uploads\/2025\/05\/shutterstock_2601257899-120x68.jpg 120w, https:\/\/barbend.com\/wp-content\/uploads\/2025\/05\/shutterstock_2601257899-50x28.jpg 50w, https:\/\/barbend.com\/wp-content\/uploads\/2025\/05\/shutterstock_2601257899-150x84.jpg 150w\" sizes=\"(max-width: 380px) 100vw, 380px\" \/><\/a><\/figure>\n\n<h2 class=\"wp-block-post-title has-medium-small-font-size\" class=\"wp-block-post-title has-medium-small-font-size\" id=\"train-past-failure-for-the-thickest-calves\"><a href=\"https:\/\/barbend.com\/train-past-failure-for-the-thickest-calves\/\" target=\"_self\">Train Past Failure for the Thickest Calves<\/a><\/h2>\n<\/li><li class=\"wp-block-post post-327784 post type-post status-publish format-standard has-post-thumbnail category-training-guides tag-parent-topic-strength-exercise tag-sport-bodybuilding entry\">\n<figure class=\"wp-block-post-featured-image\"><a href=\"https:\/\/barbend.com\/jeff-cavaliere-8-muscle-building-exercises\/\" target=\"_self\"><img decoding=\"async\" width=\"380\" height=\"212\" src=\"https:\/\/barbend.com\/wp-content\/uploads\/2025\/04\/Wow-102-380x212.jpg\" class=\"attachment-medium size-medium wp-post-image\" alt=\"Jeff Cavaliere\u2019s 8 Most Effective Muscle-Building Exercises\u00a0\" style=\"object-fit:cover;\" srcset=\"https:\/\/barbend.com\/wp-content\/uploads\/2025\/04\/Wow-102-380x212.jpg 380w, https:\/\/barbend.com\/wp-content\/uploads\/2025\/04\/Wow-102-120x68.jpg 120w, https:\/\/barbend.com\/wp-content\/uploads\/2025\/04\/Wow-102-50x28.jpg 50w, https:\/\/barbend.com\/wp-content\/uploads\/2025\/04\/Wow-102-150x84.jpg 150w\" sizes=\"(max-width: 380px) 100vw, 380px\" \/><\/a><\/figure>\n\n<h2 class=\"wp-block-post-title has-medium-small-font-size\" class=\"wp-block-post-title has-medium-small-font-size\" id=\"jeff-cavalieres-8-most-effective-muscle-building-exercises\"><a href=\"https:\/\/barbend.com\/jeff-cavaliere-8-muscle-building-exercises\/\" target=\"_self\">Jeff Cavaliere\u2019s 8 Most Effective Muscle-Building Exercises\u00a0<\/a><\/h2>\n<\/li><li class=\"wp-block-post post-327202 post type-post status-publish format-standard has-post-thumbnail category-training-guides tag-parent-topic-strength-exercise tag-sport-bodybuilding entry\">\n<figure class=\"wp-block-post-featured-image\"><a href=\"https:\/\/barbend.com\/is-the-overhead-press-worth-it-for-hypertrophy\/\" target=\"_self\"><img decoding=\"async\" width=\"380\" height=\"212\" src=\"https:\/\/barbend.com\/wp-content\/uploads\/2025\/04\/shutterstock_2455507271-380x212.jpg\" class=\"attachment-medium size-medium wp-post-image\" alt=\"Is the Overhead Press Worth It for Hypertrophy?\" style=\"object-fit:cover;\" srcset=\"https:\/\/barbend.com\/wp-content\/uploads\/2025\/04\/shutterstock_2455507271-380x212.jpg 380w, https:\/\/barbend.com\/wp-content\/uploads\/2025\/04\/shutterstock_2455507271-120x68.jpg 120w, https:\/\/barbend.com\/wp-content\/uploads\/2025\/04\/shutterstock_2455507271-50x28.jpg 50w, https:\/\/barbend.com\/wp-content\/uploads\/2025\/04\/shutterstock_2455507271-150x84.jpg 150w\" sizes=\"(max-width: 380px) 100vw, 380px\" \/><\/a><\/figure>\n\n<h2 class=\"wp-block-post-title has-medium-small-font-size\" class=\"wp-block-post-title has-medium-small-font-size\" id=\"is-the-overhead-press-worth-it-for-hypertrophy\"><a href=\"https:\/\/barbend.com\/is-the-overhead-press-worth-it-for-hypertrophy\/\" target=\"_self\">Is the Overhead Press Worth It for Hypertrophy?<\/a><\/h2>\n<\/li><li class=\"wp-block-post post-326987 post type-post status-publish format-standard has-post-thumbnail category-training-guides tag-parent-topic-strength-exercise tag-sport-bodybuilding entry\">\n<figure class=\"wp-block-post-featured-image\"><a href=\"https:\/\/barbend.com\/7-fitness-myths-sabotaging-goals\/\" target=\"_self\"><img decoding=\"async\" width=\"380\" height=\"212\" src=\"https:\/\/barbend.com\/wp-content\/uploads\/2025\/04\/shutterstock_274761038-380x212.jpg\" class=\"attachment-medium size-medium wp-post-image\" alt=\"7 Fitness Myths That Could Be Sabotaging Your Goals\" style=\"object-fit:cover;\" srcset=\"https:\/\/barbend.com\/wp-content\/uploads\/2025\/04\/shutterstock_274761038-380x212.jpg 380w, https:\/\/barbend.com\/wp-content\/uploads\/2025\/04\/shutterstock_274761038-120x68.jpg 120w, https:\/\/barbend.com\/wp-content\/uploads\/2025\/04\/shutterstock_274761038-50x28.jpg 50w, https:\/\/barbend.com\/wp-content\/uploads\/2025\/04\/shutterstock_274761038-150x84.jpg 150w\" sizes=\"(max-width: 380px) 100vw, 380px\" \/><\/a><\/figure>\n\n<h2 class=\"wp-block-post-title has-medium-small-font-size\" class=\"wp-block-post-title has-medium-small-font-size\" id=\"7-fitness-myths-that-could-be-sabotaging-your-goals\"><a href=\"https:\/\/barbend.com\/7-fitness-myths-sabotaging-goals\/\" target=\"_self\">7 Fitness Myths That Could Be Sabotaging Your Goals<\/a><\/h2>\n<\/li><\/ul><\/div>\n<\/div>\n<\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-group alignfull has-background-background-color has-background is-layout-constrained wp-container-core-group-is-layout-cf181de0 wp-block-group-is-layout-constrained\" style=\"padding-top:var(--wp--preset--spacing--20);padding-bottom:var(--wp--preset--spacing--20)\">\n<div class=\"wp-block-group is-style-section-header is-layout-flow wp-block-group-is-layout-flow\">\n<h3 class=\"wp-block-heading is-style-kicker\" class=\"wp-block-heading is-style-kicker\" id=\"bodybuilding-basics\">Bodybuilding Basics<\/h3>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\" class=\"wp-block-heading\" id=\"what-is-bodybuilding\">What is Bodybuilding?<\/h2>\n\n\n\n<p>In the sport of bodybuilding,&nbsp;athletes compete to see who has the best physique. They are judged on their muscularity, level of conditioning (or leanness), muscular symmetry, and posing routines. Most of the work is done off stage, as competitors must train hard, eat clean 24\/7, and follow a rigid supplement regimen to build a complete body.<\/p>\n\n\n\n<p>There are two major bodybuilding organizations \u2014 the IFBB Pro League and the NPC (an amateur league). The NPC, which is where most bodybuilders start, offers eight divisions \u2014 three for men and five for women. For the men, they are Men\u2019s Bodybuilding, Men\u2019s Classic Physique, Men\u2019s Physique. The women\u2019s divisions include Women\u2019s Physique, Fitness, Figure, Bikini, and wellness. In the bodybuilding category, there are also specific weight classes. They are:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Bantamweight (up to 143.25 pounds)<\/li>\n\n\n\n<li>Lightweight (over 143.25 pounds and up to 154.25)<\/li>\n\n\n\n<li>Middleweight (over 154.25 pounds and up to 176.25)<\/li>\n\n\n\n<li>Light Heavyweight (over 176.25 pounds and up to 198.25)<\/li>\n\n\n\n<li>Heavyweight (over 198.25 pounds and up to 225.25)<\/li>\n\n\n\n<li>Super Heavyweight (over 225.25 pounds)<\/li>\n<\/ul>\n\n\n\n<p>A typical bodybuilding show consists of four rounds\u2014 the symmetry round, the mandatory posing round, the free posing round, and the posedown. (Note: Each division is judged a little differently.) Here\u2019s a breakdown of each stage.<\/p>\n\n\n\n<p>Athletes will first complete a series of \u201crelaxed\u201d quarter-turns so the judges can compare their symmetry and conditioning. Then, they\u2019ll complete the eight mandatory poses to demonstrate their size. Each athlete will then perform a rehearsed posing routine, about 90 seconds long. Finally, the top three to five competitors in each weight class will compete in a posedown, as the last chance to show the judges their best assets.<\/p>\n\n\n\n<p><strong>The eight mandatory poses include:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Front Double Bicep<\/li>\n\n\n\n<li>Front Lat Spread<\/li>\n\n\n\n<li>Side Chest<\/li>\n\n\n\n<li>Side Tricep<\/li>\n\n\n\n<li>Rear Double Bicep<\/li>\n\n\n\n<li>Rear Lat Spread<\/li>\n\n\n\n<li>Abdominals and Thigh<\/li>\n\n\n\n<li>Most Muscular (men only)<\/li>\n<\/ul>\n<\/div>\n\n\n\n<div class=\"wp-block-group alignfull has-background-background-color has-background is-layout-constrained wp-container-core-group-is-layout-ee538a6c wp-block-group-is-layout-constrained\" style=\"margin-top:0;padding-top:var(--wp--preset--spacing--40);padding-bottom:0\">\n<div class=\"wp-block-group is-style-section-header is-layout-flow wp-block-group-is-layout-flow\">\n<h1 class=\"wp-block-heading is-style-kicker\" class=\"wp-block-heading is-style-kicker\" id=\"more-in-bodybuilding\">More in Bodybuilding<\/h1>\n<\/div>\n\n\n\n<div class=\"wp-block-query is-layout-flow wp-block-query-is-layout-flow\"><ul class=\"flex-row wp-block-post-template is-layout-flow wp-block-post-template-is-layout-flow\"><li class=\"wp-block-post post-345600 post type-post status-publish format-standard has-post-thumbnail category-bodybuilding-news tag-parent-topic-strength-exercise tag-sport-bodybuilding entry\">\n<figure class=\"wp-block-post-featured-image\"><a href=\"https:\/\/barbend.com\/news\/simeon-panda-chest-exercise-swaps\/\" target=\"_self\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/barbend.com\/wp-content\/uploads\/2025\/09\/Wow-6-1024x576.jpg\" class=\"attachment-large size-large wp-post-image\" alt=\"No Bench? No Problem. Try Simeon Panda&#8217;s Chest Exercise Swaps\" style=\"object-fit:cover;\" srcset=\"https:\/\/barbend.com\/wp-content\/uploads\/2025\/09\/Wow-6-1024x576.jpg 1024w, https:\/\/barbend.com\/wp-content\/uploads\/2025\/09\/Wow-6-120x68.jpg 120w, https:\/\/barbend.com\/wp-content\/uploads\/2025\/09\/Wow-6-768x432.jpg 768w, https:\/\/barbend.com\/wp-content\/uploads\/2025\/09\/Wow-6-1536x864.jpg 1536w, https:\/\/barbend.com\/wp-content\/uploads\/2025\/09\/Wow-6-50x28.jpg 50w, https:\/\/barbend.com\/wp-content\/uploads\/2025\/09\/Wow-6-489x275.jpg 489w, https:\/\/barbend.com\/wp-content\/uploads\/2025\/09\/Wow-6-150x84.jpg 150w, https:\/\/barbend.com\/wp-content\/uploads\/2025\/09\/Wow-6.jpg 1600w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n<div class=\"wp-block-group is-layout-flow wp-block-group-is-layout-flow\"><h2 class=\"wp-block-post-title has-xx-large-font-size\" class=\"wp-block-post-title has-xx-large-font-size\" id=\"no-bench-no-problem-try-simeon-pandas-chest-exercise-swaps\"><a href=\"https:\/\/barbend.com\/news\/simeon-panda-chest-exercise-swaps\/\" target=\"_self\">No Bench? No Problem. Try Simeon Panda&#8217;s Chest Exercise Swaps<\/a><\/h2>\n\n<div class=\"wp-block-post-excerpt has-medium-small-font-size\"><p class=\"wp-block-post-excerpt__excerpt\">You\u2019re in a crowded gym, every bench is taken, it\u2019s&nbsp;chest day, and you feel like your chest pump hopes are vanquished. You don\u2019t need a bench to build bigger, stronger pecs, though. Proper exercise swaps can get the job done. In late August 2025, bodybuilder Simeon Panda shared his favorite alternatives to presses and&nbsp;flyes for&hellip;<\/p><p class=\"wp-block-post-excerpt__more-text\"><a class=\"wp-block-post-excerpt__more-link\" href=\"https:\/\/barbend.com\/news\/simeon-panda-chest-exercise-swaps\/\">Continue Reading<\/a><\/p><\/div><\/div>\n\n<\/li><\/ul><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-query is-layout-flow wp-block-query-is-layout-flow\"><ul class=\"columns-3 wp-block-post-template is-layout-grid wp-container-core-post-template-is-layout-2fc57c17 wp-block-post-template-is-layout-grid\"><li class=\"wp-block-post post-345413 post type-post status-publish format-standard has-post-thumbnail category-bodybuilding-news tag-parent-topic-strength-exercise tag-sport-bodybuilding entry\">\n<figure class=\"wp-block-post-featured-image\"><a href=\"https:\/\/barbend.com\/news\/phil-heath-tempo-chest-gains\/\" target=\"_self\"><img decoding=\"async\" width=\"489\" height=\"275\" src=\"https:\/\/barbend.com\/wp-content\/uploads\/2025\/08\/Wow-93-489x275.jpg\" class=\"attachment-post-thumbnail size-post-thumbnail wp-post-image\" alt=\"How Phil Heath Uses Tempo To Amplify Chest Gains\" style=\"object-fit:cover;\" srcset=\"https:\/\/barbend.com\/wp-content\/uploads\/2025\/08\/Wow-93-489x275.jpg 489w, https:\/\/barbend.com\/wp-content\/uploads\/2025\/08\/Wow-93-1024x576.jpg 1024w, https:\/\/barbend.com\/wp-content\/uploads\/2025\/08\/Wow-93-120x68.jpg 120w, https:\/\/barbend.com\/wp-content\/uploads\/2025\/08\/Wow-93-768x432.jpg 768w, https:\/\/barbend.com\/wp-content\/uploads\/2025\/08\/Wow-93-1536x864.jpg 1536w, https:\/\/barbend.com\/wp-content\/uploads\/2025\/08\/Wow-93-50x28.jpg 50w, https:\/\/barbend.com\/wp-content\/uploads\/2025\/08\/Wow-93-150x84.jpg 150w, https:\/\/barbend.com\/wp-content\/uploads\/2025\/08\/Wow-93.jpg 1600w\" sizes=\"(max-width: 489px) 100vw, 489px\" \/><\/a><\/figure>\n\n<h2 class=\"wp-block-post-title\" class=\"wp-block-post-title\" id=\"how-phil-heath-uses-tempo-to-amplify-chest-gains\"><a href=\"https:\/\/barbend.com\/news\/phil-heath-tempo-chest-gains\/\" target=\"_self\">How Phil Heath Uses Tempo To Amplify Chest Gains<\/a><\/h2>\n<\/li><li class=\"wp-block-post post-345574 post type-post status-publish format-standard has-post-thumbnail category-bodybuilding-news tag-parent-topic-strength-exercise tag-sport-bodybuilding entry\">\n<figure class=\"wp-block-post-featured-image\"><a href=\"https:\/\/barbend.com\/news\/2025-masters-world-championships-bodybuilding-results\/\" target=\"_self\"><img decoding=\"async\" width=\"489\" height=\"275\" src=\"https:\/\/barbend.com\/wp-content\/uploads\/2025\/09\/Wow-2-489x275.jpg\" class=\"attachment-post-thumbnail size-post-thumbnail wp-post-image\" alt=\"2025 Masters World Championships Bodybuilding Results\" style=\"object-fit:cover;\" srcset=\"https:\/\/barbend.com\/wp-content\/uploads\/2025\/09\/Wow-2-489x275.jpg 489w, https:\/\/barbend.com\/wp-content\/uploads\/2025\/09\/Wow-2-1024x576.jpg 1024w, https:\/\/barbend.com\/wp-content\/uploads\/2025\/09\/Wow-2-120x68.jpg 120w, https:\/\/barbend.com\/wp-content\/uploads\/2025\/09\/Wow-2-768x432.jpg 768w, https:\/\/barbend.com\/wp-content\/uploads\/2025\/09\/Wow-2-1536x864.jpg 1536w, https:\/\/barbend.com\/wp-content\/uploads\/2025\/09\/Wow-2-50x28.jpg 50w, https:\/\/barbend.com\/wp-content\/uploads\/2025\/09\/Wow-2-150x84.jpg 150w, https:\/\/barbend.com\/wp-content\/uploads\/2025\/09\/Wow-2.jpg 1600w\" sizes=\"(max-width: 489px) 100vw, 489px\" \/><\/a><\/figure>\n\n<h2 class=\"wp-block-post-title\" class=\"wp-block-post-title\" id=\"2025-masters-world-championships-bodybuilding-results\"><a href=\"https:\/\/barbend.com\/news\/2025-masters-world-championships-bodybuilding-results\/\" target=\"_self\">2025 Masters World Championships Bodybuilding Results<\/a><\/h2>\n<\/li><li class=\"wp-block-post post-345570 post type-post status-publish format-standard has-post-thumbnail category-bodybuilding-news tag-parent-topic-strength-exercise tag-sport-bodybuilding entry\">\n<figure class=\"wp-block-post-featured-image\"><a href=\"https:\/\/barbend.com\/news\/2025-rgv-pro-results\/\" target=\"_self\"><img decoding=\"async\" width=\"489\" height=\"275\" src=\"https:\/\/barbend.com\/wp-content\/uploads\/2025\/09\/Wow-1-489x275.jpg\" class=\"attachment-post-thumbnail size-post-thumbnail wp-post-image\" alt=\"2025 RGV Pro Bodybuilding Show Results\" style=\"object-fit:cover;\" srcset=\"https:\/\/barbend.com\/wp-content\/uploads\/2025\/09\/Wow-1-489x275.jpg 489w, https:\/\/barbend.com\/wp-content\/uploads\/2025\/09\/Wow-1-1024x576.jpg 1024w, https:\/\/barbend.com\/wp-content\/uploads\/2025\/09\/Wow-1-120x68.jpg 120w, https:\/\/barbend.com\/wp-content\/uploads\/2025\/09\/Wow-1-768x432.jpg 768w, https:\/\/barbend.com\/wp-content\/uploads\/2025\/09\/Wow-1-1536x864.jpg 1536w, https:\/\/barbend.com\/wp-content\/uploads\/2025\/09\/Wow-1-50x28.jpg 50w, https:\/\/barbend.com\/wp-content\/uploads\/2025\/09\/Wow-1-150x84.jpg 150w, https:\/\/barbend.com\/wp-content\/uploads\/2025\/09\/Wow-1.jpg 1600w\" sizes=\"(max-width: 489px) 100vw, 489px\" \/><\/a><\/figure>\n\n<h2 class=\"wp-block-post-title\" class=\"wp-block-post-title\" id=\"2025-rgv-pro-bodybuilding-show-results\"><a href=\"https:\/\/barbend.com\/news\/2025-rgv-pro-results\/\" target=\"_self\">2025 RGV Pro Bodybuilding Show Results<\/a><\/h2>\n<\/li><li class=\"wp-block-post post-345551 post type-post status-publish format-standard has-post-thumbnail category-bodybuilding-news tag-parent-topic-strength-exercise tag-sport-bodybuilding entry\">\n<figure class=\"wp-block-post-featured-image\"><a href=\"https:\/\/barbend.com\/news\/2025-alina-popa-classic-pro-results\/\" target=\"_self\"><img decoding=\"async\" width=\"489\" height=\"275\" src=\"https:\/\/barbend.com\/wp-content\/uploads\/2025\/09\/Wow-489x275.jpg\" class=\"attachment-post-thumbnail size-post-thumbnail wp-post-image\" alt=\"2025 Alina Popa Classic Pro Results\" style=\"object-fit:cover;\" srcset=\"https:\/\/barbend.com\/wp-content\/uploads\/2025\/09\/Wow-489x275.jpg 489w, https:\/\/barbend.com\/wp-content\/uploads\/2025\/09\/Wow-1024x576.jpg 1024w, https:\/\/barbend.com\/wp-content\/uploads\/2025\/09\/Wow-120x68.jpg 120w, https:\/\/barbend.com\/wp-content\/uploads\/2025\/09\/Wow-768x432.jpg 768w, https:\/\/barbend.com\/wp-content\/uploads\/2025\/09\/Wow-1536x864.jpg 1536w, https:\/\/barbend.com\/wp-content\/uploads\/2025\/09\/Wow-50x28.jpg 50w, https:\/\/barbend.com\/wp-content\/uploads\/2025\/09\/Wow-150x84.jpg 150w, https:\/\/barbend.com\/wp-content\/uploads\/2025\/09\/Wow.jpg 1600w\" sizes=\"(max-width: 489px) 100vw, 489px\" \/><\/a><\/figure>\n\n<h2 class=\"wp-block-post-title\" class=\"wp-block-post-title\" 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