In the late 1990s, deciding which division to compete in at a bodybuilding
competition was easy. If you were a man, you competed in men’s bodybuilding,
and if you were a woman, you competed in women’s bodybuilding. In the early
2000s, several new divisions were added. This positive change provides options
for competitors based on preferences and strengths, but it can make choosing a
division more confusing.
We will clear up some of the confusion by explaining how the three criteria—
muscularity, conditioning, and symmetry (see the Criteria Defined section at the
end of the chapter for definitions)—are judged in each division. The ideal look
for each division differs.

MEN’S DIVISIONS

Men can enter the bodybuilding, classic physique, and physique divisions. Each
differs from the other two based on the criteria for muscularity, conditioning and
muscular definition, and symmetry

Men’s Bodybuilding

Muscularity The criteria for muscularity in men’s bodybuilding are simple: the
more muscle, the better. Muscle size is a primary factor for winning a
bodybuilding show.
Conditioning and Muscular Definition Conditioning in men’s bodybuilding
is the most extreme of all divisions: you want to get as lean as possible.
However, do not pursue fat loss to the point that you sacrifice muscularity.
Proper dietary, cardio, and training methods ensure maximum fat loss and
maximum muscle retention.

Symmetry The standard for muscular symmetry in men’s bodybuilding is to
have an even balance of development among all muscle groups. For structural
symmetry, it is ideal to have wide-set shoulders and a small waist.
Additional Considerations The competitors in men’s bodybuilding wear
posing trunks. In today’s competitive landscape, competitors wear trunks that
show some glute muscle. The days when you could leave something to the
imagination are gone, unfortunately.

Classic Physique

Muscularity Classic physique would best be described as requiring slightly
less muscularity than in bodybuilding. But both authors find that it is rare to find
any drug-free male who can achieve a look that would be considered too
muscular for this division, so most men should train for maximum muscularity.
For competitors who use PEDs, it is indeed possible to become too large if you
are not careful, so do not push things too far.
Conditioning and Muscular Definition In regard to conditioning, the classic
physique division calls for a look that is slightly less lean than in bodybuilding.
However, in practice, we often see the leanest competitors place higher. Do not
get so lean that you sacrifice fullness. Because the glutes do not show in classic
physique posing trunks, striated glutes are not necessary. This means if your
glutes are the last area to lean out, you may want to stop just short of seeing
visible glute striations in order to preserve fullness in the other muscle groups.
Symmetry The criteria for muscular symmetry in classic physique are to have
an even balance of development among all muscle groups. For structural
symmetry, it is ideal to have wide-set shoulders and a small waist.
Additional Considerations Competitors in classic physique must wear posing
trunks similar to bike shorts. As mentioned, they should cover your glutes and
the top of your upper quads. Although classic physique has a different look in
terms of muscle size for nondrug-tested shows, in drug-tested shows, classic
physique looks nearly identical to bodybuilding except that competitors wear
different posing trunks.

Men’s Physique

Muscularity Unlike in the bodybuilding division, it is possible to be too
muscular in men’s physique. How muscular is too muscular? This is the
challenge. Different judges and different shows commonly have varied ideals for
how muscular a physique athlete should be. Most competitors will have the best
results by continuing to strive for more muscle mass. While it is technically
possible to be too muscular, most drug-free competitors do not reach this level.
Our best advice is to continue to train for as much muscle as possible; if the
judges tell you that you are too muscular, then you can scale back your training a
bit. If you are a drug-using competitor, slowly build-up, and do not push things
too far too quickly.
Conditioning and Muscular Definition Many sanctions claim that men’s
physique competitors should not be too shredded, but this does not always
reflect real-life competition. Our experience as coaches has shown us that leaner
is usually better, and many more successful physique competitors are almost
every bit as lean as bodybuilders. Our recommendation is to get as lean as
possible but stop just short of seeing striations in your glute muscle.
Symmetry In men’s physique, it is favorable to be most developed in the
heavily judged muscle groups: abdominals, pectorals, delts, back, biceps, triceps,
and calves. It is not necessary to fully develop the quads, hamstrings, or glutes.
Although muscularity of these areas is a good thing, there is no need to aim for
maximum development since they are not judged. The ideal men’s physique
competitor will also have a small waist and wide-set shoulders.
Additional Considerations Men’s physique competitors wear board shorts
similar to a swimsuit. It covers your quads, hamstrings, and glutes, so those
areas are not judged.
Competitors who are not very muscular may think they must belong in men’s
physique rather than in bodybuilding. However, this is not always the case. In
men’s physique, you have fewer ways to beat your opponent because there are
only four poses. In bodybuilding, there are 13 poses, meaning there are more
ways to pose to your advantage. Also, leg conditioning and muscularity are not
considered in physique, so there are even fewer ways to gain an advantage if
your genetics give you a body type with features judged unfavorably in this
division. If you are smaller but have well-developed legs, it may be in your best
interest to try bodybuilding so that you use your strengths to your advantage on
stage.

WOMEN’S DIVISIONS

Women have four divisions: bodybuilding, physique, figure, and bikini. Each
division has a certain look based on muscularity, conditioning and muscular
definition, and symmetry.

Women’s Bodybuilding

Muscularity The goal is simply to be as muscular as possible. Just as in men’s
bodybuilding, the more muscle, the better.
Conditioning and Muscular Definition Conditioning in women’s
bodybuilding is the most extreme of all divisions, and the objective is to get as
lean as possible. However, you should not pursue fat loss to the point where you
sacrifice muscularity.
Symmetry The criteria for muscular symmetry in women’s bodybuilding are
an even balance of development among all muscle groups. For structural
symmetry, it is ideal to have wide-set shoulders, a small waist, and narrower
hips.
Additional Considerations The criteria for women’s bodybuilding and men’s
bodybuilding are almost identical. The goal is to get as muscular and lean as
your genetics allow. Women in the bodybuilding division are not supposed to be
judged on femininity, makeup, or hair, but we have seen these things become a
factor at times. Give some consideration to makeup and hair; many judges will
lump this in with overall stage presentation, even though they are not supposed
to.
For this division, women do not wear heels. Typically, women’s
bodybuilding suits are one color and do not have rhinestones or sequins
(although you should check the rules of the sanction you are competing in).

Women’s Physique

Muscularity Ideal muscularity for the women’s divisions can be hard to
determine. If women’s bodybuilding aims for maximum muscularity, then
women’s physique would best be described as slightly less than that maximum.
Even though the criteria for women’s physique call for less muscularity than in
the bodybuilding division, both authors find it rare for a drug-free female to
achieve a look considered too muscular for this division. Most women have best
results training for maximum muscularity.
Conditioning and Muscular Definition Although the criteria for women’s
physique call for being slightly less lean than in the women’s bodybuilding
division, in real life, most competitors who place highly in women’s physique
achieve maximum conditioning. The goal should be to get as lean as you can.
Symmetry The criteria for muscular symmetry in women’s physique are pretty
much identical to those in the bodybuilding division. The goal is to have an even
balance of development among all muscle groups. For structural symmetry, it is
ideal to have wide-set shoulders, a small waist, and narrower hips.
Additional Considerations Some sanctions require a rhinestoned suit and
heels for this division, but some sanctions do not. Be sure to check with your
sanction or promoter before the show so you know what they require. Typically,
hair and makeup are considered part of the presentation portion for this division.
This does not mean judges expect you to look like you are in a beauty contest,
but choosing makeup and hair that is suited for you is important.
For the women’s physique division, there is not a lot of difference between
women’s bodybuilding and women’s physique. However, the posing is more
feminine, and an overall physique deemed a bit more feminine will be judged
more favorably here than in bodybuilding. This must be considered when
deciding between the two divisions.

Figure

Muscularity The muscularity requirement for the figure division is slightly
below that of women’s physique. In the drug-tested sanctions, there is not a lot
of muscularity difference from the ideal women’s physique competitor, but there
is a slight difference. However, in untested competitions, there is indeed a
difference. If women’s bodybuilding muscularity is described as maximum, then
the ideal figure muscularity would be described as moderately high.
There are also differences between the amateur and pro levels, specifically in
drug-tested competitions. In the amateur levels, judges look for a slightly lower
level of muscularity, but on the drug-tested pro-level, some women will have
muscularity near a bodybuilding level.
Conditioning and Muscular Definition In figure, the ideal conditioning can
be a bit subjective. Aim for a look slightly softer than in the bodybuilding and
physique divisions. The ideal look for figure shows separation between the
muscle groups but does not have extremely striated muscularity. There should
not be visible glute striations in the figure division.
Symmetry Structural symmetry in figure is even more important than in
women’s physique and bodybuilding because in those two divisions, there are
many other ways to beat your opponent (such as getting leaner and having more
poses to display muscularity). However, since there are only four poses in figure,
having naturally wide shoulders and hips and a naturally narrow waist can be a
powerful advantage. The typical feminine hourglass figure is desired in this
division.
Muscular symmetry is similar to the other divisions in that you should strive
for balance between all muscle groups, although figure favors greater
muscularity in the shoulders.
Additional Considerations In all sanctions, the figure division requires a
rhinestoned suit and heels. Having professionally done makeup and hair is
important because presentation is a bigger portion of the judging. This division
is generally considered even more feminine than bodybuilding or physique—not
that the authors (or most judges) are qualified to determine what is feminine and
what is not. But most criteria state that competitors should display a muscular
yet feminine physique.

Bikini

Muscularity Just as figure had a lower muscularity requirement than the
previous two female divisions, bikini has an even lower requirement for muscle
size. If figure muscularity is described as moderately high, then bikini
muscularity would be described as moderate. Competitors in the bikini division
should be fit but not necessarily muscular.
Conditioning and Muscular Definition The bikini division also has the softest
look of all the women’s divisions. The precise amount of muscular definition
that a bikini competitor should have is hotly debated. In fact, different sanctions
often differ in their judging based on what they consider the ideal conditioning.
This standard may even differ between shows within the same sanction
depending on the judging panel. Generally, a bikini competitor should have
visible abdominal muscles but not deep separation. It is ideal to have slight
muscle separation in the shoulders and back but not striations.
A crucial factor in bikini conditioning is partially genetic. People hold fat in
different places, meaning some people have an advantage in achieving ideal
bikini conditioning. Typically, those with a naturally lean midsection will be
favored because they can get a tight midsection without looking too hard or
striated in other areas.

Symmetry In bikini, just as in figure, structural symmetry is important.
Whereas figure has four poses, in most sanctions bikini only has two poses: the
front and back. Having a well-balanced structural look is crucial because you
will not have many opportunities to overcome any structural deficiencies.
The glute and deltoid muscles are the two primary components of muscular
symmetry for bikini. When structuring your training for a bikini competition,
make these two areas a priority because judges look there. Balance training for
the rest of the muscle groups accordingly.
For bikini, body fat symmetry plays a role in success. As mentioned earlier,
natural body fat distribution varies. Some people store fat more evenly across the
body, while others store fat in pockets. This normally does not matter in the
other divisions because competitors need to get so lean that it will balance out
with time. However, bikini requires a softer look, and the competitors carry
more body fat than other divisions. Those with a more even body fat distribution
fare better than those who tend to store fat in pockets.
Additional Considerations Bikini competitors should have a rhinestoned or
decorated suit, and the bikini division requires heels on stage. Just as in figure,
makeup and hair are part of the presentation criteria, and competitors are
expected to have a feminine appearance.
More so than any other division, bikini competitors are judged on
presentation factors and less on physique. This means your smile, your walk, and
a general air of confidence can all be judged. This should also be considered when choosing which division to compete in.

FINAL WORD ON DIVISION CRITERIA

You may notice that the criteria descriptions seem rather vague and that there is
no completely clear definition for each division. This is both the trouble with and
the beauty of a subjective sport. There cannot be any absolute ideal for any
division because different people have different preferences, bodies, and looks.
When choosing a division it is important to realize that, due to genetics, what
looks best on one person may not look good on you. Understand that the precise
look for each division is fluid. The look that the judges determine to be ideal can
change from show to show based on the overall look of the lineup, and it can
also change from year to year as trends change. Do not let the options
overwhelm you; instead, train for the division of your choice and continue
improving over time to meet the criteria.

CLASSES

Once you have an idea of which division you will compete in, the next decision
is the class to compete in. Within each division, several different classes are
typically offered. This is often a point of confusion for new competitors.
Understand the differences between classes so that you enter the best classes for you at this point.

Classes Based on Age

 

There may be several classes at a given contest that are based on age. Although
each show differs in which classes they offer, the following is a general
guideline to classes based on age. Check with the show where you are competing for specific age guidelines.

Teen

The teen class is open to competitors 19 years old and younger. Some
competitions may also offer multiple teen classes (under 17 years old, under 19
years old, and so on); however, most competitions offer only one teen class: for
those 19 years old and younger.

Junior

Some competitions offer a junior class with a maximum age typically around 22
to 24 years. However, this class is not offered at many competitions.

Submasters

This class is open to individuals aged 35 to 39 years. It is offered at many
competitions but not all.

Masters

Nearly all competitions have a masters division. This class is open to those aged
40 and over; however, in some divisions, the masters class may begin at age 35.
Some competitions also offer a grand masters class of age 50 and over and an
ultra-grand masters class for those older than 60.

Classes Based on Experience

Many competitions also offer classes based on experience or performance in
previous competitions.

Debut and Beginner

Some competitions offer a debut class for individuals who have not previously
stepped onstage. However, this is not offered at many competitions.

Novice

A novice class is for those who have not yet won a class or placed above a
certain point in a larger class (usually the top three). Most individuals in this
class are new to competing.

Open

This is the most competitive amateur class because it is open to all amateurs.
Winners of each open class will compete for the overall title. If a competition is
a pro qualifier, the open overall winner receives a pro card.

Professional

This class is only offered to competitors who have won a pro card. You earn a
pro card by winning an open overall title at a larger amateur competition (NPC
national-level competition or designated drug-tested pro qualifier). Competitors
in the pro class compete for prize money, but amateur classes do not award prize
money.

Other Classes Offered

Some competitions have classes based on other factors or conditions not related
to experience. To be sure you properly qualify for one of these classes, check
with the show where you are competing for specific guidelines.

Classes Based on Profession

On occasion, classes may be offered based on the profession of the competitors.
Common examples are a police and fire class or a military class.

Collegiate

Many competitions also offer a collegiate class for current college students.
However, this class often has an age gap, so those considering the collegiate
class should consult the show guidelines.

Transformation

Some competitions offer a transformation class for individuals who have made a
large visual transformation to get onstage. These classes typically involve
submitting a picture from a time before the competitor’s fitness journey and
comparing it to his or her current physique.

Classes for Individuals With Special Needs

Classes are often offered for individuals with special needs. This may include
physical disabilities such as paralysis, cognitive impairments such as Down
syndrome, and others.

Criteria Defined 

• Muscularity refers to how much muscle mass a competitor carries. The

more muscle you build, the more muscular you are and the higher your
level of muscularity. Some divisions call for high levels of muscularity, and
others call for lower levels.

• Conditioning and muscular definition are essentially synonyms and refer

to the absence of body fat. The leaner you are, the more conditioned you are
and the more muscle definition you will be able to see. Being lean (having
less body fat) ensures that your muscularity can properly show through.
Divisions vary in their ideals for conditioning.

• Muscular symmetry refers to even development of all muscle groups.

Some divisions call for a bit more development in certain areas, but in
general, the goal is evenness. Structural symmetry refers to how your body
is put together: how wide your clavicles are set, how narrow your waist is,
how long your arms are, and so on. Although muscular symmetry can be
changed through training, structural symmetry cannot because it is dictated
by genetics. However, certain structures may mean you are more suited to
do well in one division over another.