A Word on Timing
The audience is there to see you, you’re not there to perform for them. So take your time. Your in control so act like it, they have to hang on your every action, so the slower you move the more they anticipate your next move and the more ensorceled you have them with your presentation. Make sure your actions are in association with the beat, this is called rhythm. Many people lack rhythm and as such should pick slower stuff so they can get closer to the mark.
For women this is especially important. If you move too fast your fat will jiggle and it looks bad on stage, it’s attractive to men but will get you graded down in a competition.
Bikini and Men’s Physique: hold all poses for 2 seconds.
For Bodybuilding and WP: hold each pose for 3 seconds.
Eye Contact And Facial Expression
Ideally you should make eye contact with the judges and look into the cameras. You should be smiling and confident and look like you’re having fun. DO NOT look tired, scared, angry, or hungry. You may have to start hiding your emotions now so that you will be better at it by show day. No matter how awful you feel, make yourself feel amazing, and it will be communicated to your audience. I do this by having a candy bar before I step on stage. That and the Xanax gives me such a sugar high that I pose so hard my muscles feel like they will snap off the bone, but the sugar makes you feel like a superhero and pain free. Also remember to angle your poses vertically as well as horizontally for the head judge. If you want first callout you should be making eye contact with the head judge, and you should have your nipples pointed at your target, that gives that person the best angle.
Try to go for the X or the square in the center of the stage. This will give the judges the best view as the lights are positioned for that point to be the best point. This is especially true for a pose down. Do not rush the judges as once you get too close you lose your light.
For Bikini they have the model walk instead of a posedown, its critical you can walk like a sexy woman and not stomp your heels and swing your shoulders like a linebacker. Seriously, it sounds sexist, but its a BIKINI COMPETITION!!! You have to walk in a feminine manner, like a model on a runway. If you dont want to behave in a feminine manner then don’t do bikini.
If for whatever reason the head judge calls you to the line, but not in numerical order then bolt gracefully for the box or X, you want to be center stage.
Everybody hates a sore loser, but not as much as a sore winner! No matter what stay presentable while on stage. Never breath through your abdomen or let your gut hang out. When you don’t get what you want keep that smile in place, never show anger or disappointment. After the show don’t blame the judges, blame yourself. You’re the one who lost not them. if you win then be nice to all who you have beaten. Don’t be a sore winner and lord over them.