Maximus Gage
Bodybuilding has evolved from its early beginnings in the late 19th century, when Eugen Sandow rose to fame by displaying his physique in muscle display performances. The sport has since grown in popularity, with bodybuilders like Arnold Schwarzenegger, Franco Columbu, and Steve Reeves becoming household names. Today, competitive bodybuilders are judged on their condition, size, and symmetry, with many using tanning products to enhance the appearance of their muscles on stage. This practice of bronzing is not mandatory but is widely adopted, with athletes seeking to achieve a shiny statue look that accentuates their chiselled physiques.
| Characteristics | Values |
|---|---|
| Reason for Muscle Men Bronzing | To present themselves as a piece of art, showing off their chiseled physique |
| Tanning Product | Liquid mixture that gets sprayed, rubbed, or rolled on |
| Tanning Product Example | ProTan Quick Bronze |
| Tanning Considerations | Stage and lighting scheme, posing trunks, board shorts, bikinis |
| Tanning Color | The darker the tan, the harder the lights |
| Tanning in Competitive Bodybuilding | Not mandatory in the IFBB Pro League |
| Tanning in the Golden Era | Sun tan or bronzer |
| Tanning Regulation | Excessive application of tanning products is prohibited and must produce a natural tone |
| Muscle Men Training | Full-body training 3-6 days per week |
| Muscle Men Training Exercises | Pullover, floor press, bent press, push-up, deep knee bend (squat), stiff-leg deadlift, deadlift, shoulder raises, bicep curls, calf raises, abdominal exercises |
| Muscle Men Training Equipment | Barbells, dumbbells, kettlebells |
| Muscle Men Diet | Whole, nutrient-dense foods, mixed diet |
| Muscle Men Health | Emphasized recovery, good hygiene, breathing exercises, exposure to sunlight and nature, proper sleep, and nutrition |
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What You'll Learn
Bodybuilding competitions focus on condition, size, and symmetry
Bodybuilding competitions are judged on a variety of criteria, with a focus on condition, size, and symmetry. While the specific criteria vary across different competitions and divisions, there are some consistent themes.
Condition, or muscularity, refers to how well-conditioned and lean an athlete's body is. This is often coupled with the requirement to display proper shape and symmetry, built on a foundation of muscle. Symmetry, in this context, refers to the balance between the left and right sides of the body, with each side shaped in comparison to its opposite. This balance is considered the optimal physical state, as it enhances physical balance and muscle function, reducing the risk of injury and improving performance.
Size, or muscular development, is also important, though it is not merely about bulk. A well-crafted muscle density is often valued over sheer immensity, with a focus on harmonious muscle development and proportion. This includes considerations of height and weight, with multiple height classes and defined weight limits in some competitions.
In addition to these physical attributes, stage presence and personality are also scored in many competitions. Contestants are expected to display confidence, poise, and personality, often through mandatory posing routines.
It is worth noting that the criteria and their relative weights can vary across different divisions and competitions. For example, the bikini division, one of the most popular women's divisions, requires less muscular development and focuses more on overall physical appearance, charisma, and muscle tone rather than bulk. The Male Muscle Model category, on the other hand, is for athletes who are too muscular for the Fitness Model category but do not have the muscle mass of a bodybuilder. This division emphasizes physique, symmetry, conditioning, and muscle definition.
Finally, while not directly related to the judging criteria, it is interesting to note the importance of tanning in bodybuilding competitions. While not mandatory, most bodybuilders apply a dark tan to enhance the appearance of their muscles on stage. This practice is so common that it has become an indispensable part of competitive bodybuilding, with bodybuilders often opting for the darkest tans available to create a "shiny bronze statue" effect.
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Tanning is not mandatory, but it can level the playing field
Tanning is not a mandatory part of bodybuilding competitions. However, most bodybuilders do apply a tan before stepping on stage. Bodybuilders usually opt for the darkest tans available, with many transitioning from bronze to chocolate tones.
There are several reasons why tanning is so prevalent in the bodybuilding world, despite not being a requirement. Firstly, dark colours absorb light, giving darker-skinned contestants an advantage over those with lighter skin tones. By applying a dark tan, white bodybuilders can attempt to even the playing field and match the skin tone of their black competitors.
Additionally, the lighting and colour scheme of the stage can impact the decision to tan. Harder lighting tends to warrant a darker tan, and the colour of posing trunks, board shorts, or bikinis should be considered to avoid a skin tone that is overpowered by the clothing.
The use of tanning products is regulated by the IFBB Pro League, the biggest and most popular professional bodybuilding federation. They prohibit excessive application, requiring the use of tanning products to produce a natural tone and prohibiting unnaturally coloured tones, such as orange, yellow, red, green, or gold hues.
While not mandatory, tanning can be a strategic choice for bodybuilders to present themselves in the best light, quite literally, and ensure their hard work is not overshadowed by uneven lighting or skin tone discrepancies.
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A darker tan suits harsher lighting
Bodybuilders often opt for darker tans to suit harsher lighting on stage. While tanning is not mandatory in the IFBB Pro League, most bodybuilders apply a tan before stepping on stage. This is because darker colours absorb light, giving darker-skinned contestants an advantage.
The lighting on stage is often hard, and so a darker tan is usually required. Bodybuilders will often use a posing gel like ProTan Quick Bronze before stepping on stage. It is important to consider the colour of posing trunks, board shorts, and bikinis before choosing the shade of the tan. A posing suit should not overpower the skin tone.
A darker tan can also make a bodybuilder look like they have been "spit-roasted for the right amount of time", as one bodybuilder puts it. A darker tan can also make a bodybuilder look like a "shiny statue".
Outside of bodybuilding, a tan suit is generally considered less formal than a darker-coloured suit. However, a brown suit is a rich and versatile colour that can bring out and enrich other colours.
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Bronze Era bodybuilders used basic exercises and simple equipment
Bodybuilding during the Bronze Era, which spanned from the mid-1890s to the 1930s or the early 1900s to the late 1940s, according to different sources, was marked by a focus on basic exercises and simple equipment. During this period, bodybuilders achieved remarkable results with foundational practices that emphasized functional strength and natural movements.
The cornerstone of Bronze Era training was compound movements that engaged multiple muscle groups simultaneously. Exercises like squats, deadlifts, overhead presses, and bench presses were crucial. Due to the lack of benches and racks, they performed heavy movements like squats by lifting weights from the ground. This contributed to their well-developed shoulders and overall functional strength.
Bodybuilders of this era relied on basic equipment such as barbells, dumbbells, and kettlebells. Free weights were heavily utilized, with exercises like swings, presses, and Turkish get-ups being popular. They also prioritized bodyweight exercises such as push-ups, pull-ups, dips, and bodyweight squats, performing them in high volumes. Many bodybuilders crafted their weights using materials like concrete, metal, and sand.
Nutrition was also fundamental during the Bronze Era. Bodybuilders focused on whole foods, balanced diets, and natural supplements. They consumed large amounts of protein from sources like lean meats, eggs, and dairy to support muscle growth and repair. Some books from this era promoted a meat-heavy diet, while others preferred vegetarian-style eating, but overall, a mixed diet was seen as best.
The training regimens of the Bronze Era provide valuable lessons for those seeking health and longevity in their fitness journeys. This era emphasized recovery, good hygiene, breathing exercises, exposure to sunlight, proper sleep, and nutrition. The focus on foundational exercises and minimal equipment demonstrates that a simple approach can lead to tremendous strength and an impressive physique.
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Bodybuilders use posing gels like ProTan Quick Bronze
Bodybuilding is a subjective sport, and competitors are often judged on their weaknesses rather than their strengths. Bodybuilders will, therefore, use every trick in the book to gain a competitive advantage. One way to do this is to use a fake tan to create the illusion of a "shiny statue" or a "spit-roasted" physique.
Although the use of tanning products is not mandatory in the IFBB Pro League, most bodybuilders will apply a tan before stepping on stage. This is because a darker skin tone can make muscles appear more defined under bright lights.
Bodybuilders will often opt for the darkest tans available, and many will use a rub-down, roller, or spray tan applied the day before a show. Some bodybuilders will also use a posing gel like ProTan Quick Bronze to achieve a dark brown-bronze colour with a glowing sheen.
ProTan Quick Bronze is a non-streak, waterproof formula that contains rich moisturisers. It is applied by massaging a thin layer into the skin just before competition. Users must be careful not to get any of the product on their posing suit or bikini, as it does not dry and may rub off.
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Frequently asked questions
Bodybuilders bronze their bodies to showcase their chiseled physiques and make their muscles stand out on stage. While tanning is not mandatory, most bodybuilders use self-tanning products or get a natural tan before a competition.
Bodybuilding emerged in the late 19th century, promoted by Eugen Sandow, who showcased his physique in "muscle display performances". Bodybuilding gained popularity in the 1950s and 1960s with the rise of gyms and exposure on television and in movies.
The Bronze Era in bodybuilding refers to the period from the mid-1890s through the 1930s, or the early history of the sport before its peak in the 1950s. Bronze Era bodybuilders achieved impressive physiques through full-body training with basic exercises and simple equipment, emphasizing health, recovery, and nutrition.
Bronze Era bodybuilders relied on compound movements with barbells, dumbbells, and kettlebells. Common exercises included pullovers, floor presses, bent presses, push-ups, deep knee bends (squats), stiff-leg deadlifts, and various shoulder, bicep, calf, and abdominal exercises. They often lifted weights from the ground as they didn't have modern equipment like squat racks.
The diet of Bronze Era bodybuilders consisted of whole, nutrient-dense foods. Some followed a meat-heavy diet, while others preferred a vegetarian approach, but the emphasis was on a mixed diet and avoiding excess. They did not have access to modern supplements or anabolic steroids.
