The five best leg exercises to take your leg day up a notch...
After the triumphs and tribulations of last years competition, alongside the drama already unfolding ahead of this years... you can rest assured Mr Olympia 2019 is going to be a good one.
Read on for everything you could possibly need to know about this year's competition, including:
Key Info - Dates, Times and Live Streams
Physique - Mandatory Poses and Quarter Turns
Classic Physique - Mandatory Poses and Quarter Turns
Key Competition Information
Las Vegas Convention Center - 3150 Paradise Rd
DATE & TIME:
Friday 13th September (19:00 PT):
Finals of 212 Olympia, Fitness Olympia, Figure Olympia, Women’s Physique Olympia and Pre-Judging of Mr. Olympia
Saturday 14th September (19:00 PT):
Finals of Mr. Olympia, Bikini Olympia, Men’s Physique Olympia and Classic Physique Olympia
CLICK BELOW TO WATCH MR. OLYMPIA 2019 LIVE:
One day out from history's biggest bodybuilding competition.
Here’s everything you need to know about our guys as they head into the big day.
ATHLETE PROFILE: CHRIS BUMSTEAD
LOCATION: ON, CANADA
DIVISION: MEN'S CLASSIC PHYSIQUE
2017 | SECOND PLACE
2018 | SECOND PLACE
. . .
ATHLETE PROFILE: RYAN TERRY
LOCATION: WORKSOP, UK
DIVISION: MEN'S PHYSIQUE
2015 | FOURTH PLACE
2016 | SECOND PLACE
2017 | DID NOT PLACE
2018 | THIRD PLACE
Mandatory Poses & Quarter Turns:
We get that what the athletes are being judged on can sometimes be a bit of a mare to understand with so much tan and wash-board abs about. We're here to give you the low down on all the mandatory poses and turns required from the Olympians, so you can judge from the comfort of your sofa.
The Quarter Turns
The contestants in the Physique class (let’s goooo Ryan) have to perform 4 mandatory quarter turns during judging. Now 4 quarter turns sound easy, right? WRONG! There are a tonne of technicalities involved and any athletes who do not complete the stances properly will receive a warning, after this, points are deducted from their overall score.
1. Front position:
Standing upright and tensing throughout, the athlete's head and eyes must be facing the same way as the body, with one hand resting on their hip and four fingers at the front of the body with a leg positioned to the side.
The second hand must be hanging down alongside the body, just out to the side. During all turns, elbows must have a slight bend and the palms must be open and straight.
Legs must be kept straight (knees unbent) and abs and lats need to be lightly contracted. On top of all this, competitors must keep their head up.
2. Quarter Turn Right:
Making sure they turn to the right, athletes must stand with their left side facing the judges; their upper body turned very slightly towards the judging panel and face looking directly at the judges.
Left hand must be on the left hip, with the right hand down to the side.
The leg closest to the judges (left, if they turned correctly) must have a slight bend at the knee, with their foot resting flat on the floor. The other leg must also be bent at the knee but positioned with the foot backwards and resting on the toes.
3. Quarter Turn Back:
Body positioning on this is the same as in the 'Front Position', but this time the contestant must face away from the judges, with their eyes following the same direction as their body.
4. Quarter Turn Right:
Making sure they turn to the right, athletes must stand with their right side facing the judges; their upper body turned very slightly towards the judging panel and face looking directly at the judges.
Right hand must be on the right hip, with the left hand down to the side.
The leg closest to the judges (right, if they turned correctly) must have a slight bend at the knee, with their foot resting flat on the floor. The other leg must also be bent at the knee but positioned with the foot backwards and resting on the toes.
In addition to performing the quarter turns listed above, the athletes competing in the Classic Physique section (Chris, we’re rooting for you) must also perform 7 mandatory poses. Don’t worry if you don’t know what they are, we’ve broken it all down for you below:
1. Front Double Biceps
Main Muscles Accessed: Forearms and Biceps.
It’s the way to the beach and your ticket to the gun show... it’s the pose humans have been perfecting in front of the mirror, for as long as mirrors have existed.
Facing the judges with one leg forward and to the side, the competitor must raise both arms to shoulder height and bend from the elbow with clenched fists turned down. This contracts the bicep and forearms, which are the primary muscles accessed with this classic flex.
Competitors also have to remember to contract as many muscles as possible, as the judges are looking for muscle density, definition and overall balance from head to toe.
2. Side Chest
Main Muscles Accessed: Pectorals, Arch of the Rib Cage, Biceps, Leg Biceps and Calves.
For ‘side chest’ the competitor is allowed to choose which side they present towards the judges, as long as they present the better arm.
Standing side-on to the judges the competitor must bend the arm nearest to the panel to a right-angle, with a clenched fist and the other hand holding their wrist. In addition to this, the competitor must bend the leg nearest to the judges at the knee and rest on the toes.
Expanding their chest upwards by applying pressure on the front bent arm, the competitor must then contract the biceps and thigh muscles as much as possible.
3. Back Double Biceps
Main Muscles Accessed: Neck, Delts, Biceps, Triceps, Forearm, Traps, Teres, Infraspinatus, Erector Spinae, External Obliques, Lats, Glutes, Thigh Biceps and Calves (and breathe).
This pose has the greatest number of muscles accessed, and is used to help the judges determine the quality of the competitor’s muscle density, definition, and overall balance.
For this, the competitor must stand with their back facing the judges. Bending the arms and wrists in the same way as the 'Front Double Biceps' pose (naaaailed it) and placing one foot back to rest on the toes - competitors must ensure to contract the arm muscles as well as the shoulders, upper and lower back, thigh and calf muscles… basically, everywhere.
4. Side Triceps
Main Muscles Assessed: Triceps, Thigh and Calf.
The competitor gets to choose which side they present for this pose too (lucky them), making sure they show their best arm to the judges.
Standing side on to the judges and placing both arms behind their back, competitors can either link fingers or grasp their front arm on the wrist with the rear hand.
The closest leg to the judges is to be bent at the knee with the foot resting flat on the floor, whilst the back leg must be bent at the knee with the foot resting on the toes. By applying pressure against their front arm, the contestant forces their triceps to contract. They must also raise their chest and tense the abdominal muscles, alongside the thigh and calf muscles.
5. Vacuum Pose
Main Muscles Assessed: Legs, Torso and Arms.
The latest addition to the mandatory pose list, the Vacuum sees competitors facing the judges from the front. Placing both arms behind the head and the feet together, the competitor must perform the Front Vacuum pose.
Do to this they must deeply exhale, pulling their abs in and the belly button to spine. Whilst doing this the competitor also has to contract the legs, torso and arms, ensuring the abs are not contracted during this pose.
6. Abs and Thighs
Main Muscles Accessed: Abs and Thighs (shock).
Facing the judges, competitors place both arms behind their head and one leg forward.
They must then tense the abdominal muscles by “crunching” the trunk forwards, whilst contracting the thigh muscles in the forwards leg.
7. Classic Pose of Athlete’s Choice
Time for a bit of creative flare; contestants can show off their greatest assets with a 'Front Classic Pose' of their choice (cue Arnie imitations).
Contestants are only allowed to perform one pose in this section.
It wouldn't be fair if we didn't share a 'lil exclusive content with you..
Watch the video below to see how Ryan and Chris have prepared for this years Olympia.
Comment below to share your predictions for this years winners.