Whether you’re taking this on as a bucket list one-timer, a new and/or long-term hobby, or you really wanna take it serious and go PRO, I have a wealth of knowledge I can’t wait to share with you! Cheers DIVAs!
Q: What is the NPC/IFBB?
A: The NPC (National Physique Committee) is the premier amateur bodybuilding committee established in1982. It is one's first stop when beginning a career as an amateur bodybuilder looking to become an IFBB Professional. IFBB stands for International Federation of Bodybuilders started in 1946. You have to win/earn your Professional Card (Pro Card) at a NPC National competition.
A: The NPC (National Physique Committee) is the premier amateur bodybuilding committee established in1982. It is one's first stop when beginning a career as an amateur bodybuilder looking to become an IFBB Professional. IFBB stands for International Federation of Bodybuilders started in 1946. You have to win/earn your Professional Card (Pro Card) at a NPC National competition.
Q: How old do you have to be to compete?
A: The NPC has teen and collegiate divisions. You have to be at least 13 to compete with guardian consent. They are not highly publicized or advertised, but more and more teens are taking bodybuilding up as a sport.
A: The NPC has teen and collegiate divisions. You have to be at least 13 to compete with guardian consent. They are not highly publicized or advertised, but more and more teens are taking bodybuilding up as a sport.
Q: Where are the NPC Regional Competitions held this year (2017)?
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A: NPC UPDER MIDWEST CHAMPIONSHIPS
PROMOTED BY: Thomas Kemper EVENT DATE: March 25th, 2017 NPC IRON VIKING OF THE NORTH
PROMOTED BY: Sherri Irving EVENT DATE: June 3rd, 2017 NPC GOPHER STATE CLASSIC
NPC MED CITY MUSCLE CLASSIC NPC NORHT STAR PROMOTED BY: On Track Training EVENT DATE: April 8th, 2017 - Gopher State EVENT DATE: September 8th, 2017 - Med City EVENT DATE: October 7th, 2017 - North Star NPC MINNESOTA STATE CHAMPIONSHIPS FITNESS EXPO
PROMOTED BY: Branch Warren & On Track Training EVENT DATE: June 10th, 2017 NPC RED RIVER CLASSIC
PROMOTED BY: On Track Training & Thomas Kemper EVENT DATE: Fall, 2017 |
Q: What are the judges looking for?
A: Rather than confusing people with an over complex answer as I’ve seen all over the internet, I’m going to keep it really simple. The judges are looking for the total package (Toned, Lean, and Curvy, hourglass figure), including great energy and personality. Let’s start at the top:
Shoulders: Toned, smooth, rounded appearance, but not capped.
Back: Nice Lats that give shape, but do not dominate your upper half. Wider back helps the waistline look smaller.
Core/Abs: Toned, but not ripped. A poppin’ six pack may have the judges knocking your score down, so be careful. I can tell you right now—a six pack doesn’t win the competition.
Quads/Hamstrings: Many women struggle with keeping these bad boys in check! With all the squatting and deadlifting that is recommended out there, many come into competitions with over-sized legs that distract from their glutes and even upper half (as you want to maintain balance). However, with that being said, it’s still important to have toned and shapely quads and hamstrings.
Glutes: It's popular to hear that 'bikini competitions are won from the back'. Judges are looking for shapely, full glutes that are tight and toned. However, what many fail to realize is that the Glutes are some of the most difficult muscles for many to develop/sculpt/grow because they are unable to sufficiently, if at all, activate the muscle during movements such as the squat (quads grow—glutes don’t). My training protocols detail how to get your glutes firing and which exercises rank supreme for glute muscle activation.
Calves: Shapely, but don’t overdo it. You don’t want the judges eyes being distracted downward by massive calves. Heels accentuate the calves anyway—so you’ll have a little help.
A: Rather than confusing people with an over complex answer as I’ve seen all over the internet, I’m going to keep it really simple. The judges are looking for the total package (Toned, Lean, and Curvy, hourglass figure), including great energy and personality. Let’s start at the top:
Shoulders: Toned, smooth, rounded appearance, but not capped.
Back: Nice Lats that give shape, but do not dominate your upper half. Wider back helps the waistline look smaller.
Core/Abs: Toned, but not ripped. A poppin’ six pack may have the judges knocking your score down, so be careful. I can tell you right now—a six pack doesn’t win the competition.
Quads/Hamstrings: Many women struggle with keeping these bad boys in check! With all the squatting and deadlifting that is recommended out there, many come into competitions with over-sized legs that distract from their glutes and even upper half (as you want to maintain balance). However, with that being said, it’s still important to have toned and shapely quads and hamstrings.
Glutes: It's popular to hear that 'bikini competitions are won from the back'. Judges are looking for shapely, full glutes that are tight and toned. However, what many fail to realize is that the Glutes are some of the most difficult muscles for many to develop/sculpt/grow because they are unable to sufficiently, if at all, activate the muscle during movements such as the squat (quads grow—glutes don’t). My training protocols detail how to get your glutes firing and which exercises rank supreme for glute muscle activation.
Calves: Shapely, but don’t overdo it. You don’t want the judges eyes being distracted downward by massive calves. Heels accentuate the calves anyway—so you’ll have a little help.
Q: Do you have to take weird drugs and supplements?
A: If you did, I wouldn’t be a part of it. I do suggest taking supplements, but all are organic grade and contain no artificial colors, flavors, or any other additive or ingredient, which may be harmful. Not all supplements are created equal, and not every coach cares. An organic whey or vegan protein is highly recommended for bikini comp preparation and favored for all who are simply looking to get leaner, healthier, and fit. Smoothies & Shakes are awesome! Great way to get massive doses of nutrients in a fast and efficient way!
A: If you did, I wouldn’t be a part of it. I do suggest taking supplements, but all are organic grade and contain no artificial colors, flavors, or any other additive or ingredient, which may be harmful. Not all supplements are created equal, and not every coach cares. An organic whey or vegan protein is highly recommended for bikini comp preparation and favored for all who are simply looking to get leaner, healthier, and fit. Smoothies & Shakes are awesome! Great way to get massive doses of nutrients in a fast and efficient way!
Q: Do you have to starve to get stage-ready?
A: I won’t lie, many, many women do. I personally have not experienced this, and I wouldn’t necessarily consider myself a light-eater by any means. I eat 5-7 times a day depending where I am in my training and how hungry I feel. I find that the best way to attack a bikini prep is with a clean diet; that way weird sugar and processed food cravings don't take over and sabotage your prep.
A: I won’t lie, many, many women do. I personally have not experienced this, and I wouldn’t necessarily consider myself a light-eater by any means. I eat 5-7 times a day depending where I am in my training and how hungry I feel. I find that the best way to attack a bikini prep is with a clean diet; that way weird sugar and processed food cravings don't take over and sabotage your prep.
Q: Where do I get a competition suit?
A: Many different places have gorgeous options. My suggestion is listed in full detail in the Bikini Beehive - check that out. Otherwise, it’s not so much a secret - you could Google: ‘Bikini Competition Suits’ and come up with a plethora of options.
A: Many different places have gorgeous options. My suggestion is listed in full detail in the Bikini Beehive - check that out. Otherwise, it’s not so much a secret - you could Google: ‘Bikini Competition Suits’ and come up with a plethora of options.
A: How much does it cost to compete?
Q: Depends. I have a pretty good cost breakdown list that is found in the Bikini Beehive. But to provide a highlevel here, at minimum for a first-time competitor who will need a suit and jewels, it will cost approximately $500.00 to $650.00. This price does not include training, food, supplementation, hotel (if needed), hair, makeup, etc.
Minimum Cost Breakdown (approximations) equaling $500 - $650:
NPC Card: $120 Bikini: $150-250 Jewels: $30-60 Shoes: $45-65 Tan: $100 (pays for 2 coats and any touch ups) Entry Fee: $45-60
Q: Depends. I have a pretty good cost breakdown list that is found in the Bikini Beehive. But to provide a highlevel here, at minimum for a first-time competitor who will need a suit and jewels, it will cost approximately $500.00 to $650.00. This price does not include training, food, supplementation, hotel (if needed), hair, makeup, etc.
Minimum Cost Breakdown (approximations) equaling $500 - $650:
NPC Card: $120 Bikini: $150-250 Jewels: $30-60 Shoes: $45-65 Tan: $100 (pays for 2 coats and any touch ups) Entry Fee: $45-60
Q: Where do I get my hair and make-up done?
A: If you can do it yourself—do it. I can teach you how to apply stage make-up. The Bikini Beehive has a basic list of makeup and prices to help you get started. You can also sign-up for a makeup consultation and we can do it together, so you feel confident competition day to apply it yourself. This will save you time and money - hundreds, if not thousands in the long-run. I can tell you, It’s way easier than you think - I have been doing it myself this whole time!
Hair is a bit trickier. I find it more difficult to teach someone how to do their hair, but there are competition hair experts like Get Flawless Hair used by many amateur and professional competitors. I will say this, many competitors opt for extensions, wigs, and weaves to get that 'perfect stage look'. You may need to experiment to see what works well for you.
A: If you can do it yourself—do it. I can teach you how to apply stage make-up. The Bikini Beehive has a basic list of makeup and prices to help you get started. You can also sign-up for a makeup consultation and we can do it together, so you feel confident competition day to apply it yourself. This will save you time and money - hundreds, if not thousands in the long-run. I can tell you, It’s way easier than you think - I have been doing it myself this whole time!
Hair is a bit trickier. I find it more difficult to teach someone how to do their hair, but there are competition hair experts like Get Flawless Hair used by many amateur and professional competitors. I will say this, many competitors opt for extensions, wigs, and weaves to get that 'perfect stage look'. You may need to experiment to see what works well for you.
Q: Do I have to tan?
A: Yes, even if you are naturally tan or darker. The tan will help your muscles ‘pop’ on stage, giving you a healthy, sun-kissed glow if applied correctly. Without the tan, competitors would disappear under the lights!
A: Yes, even if you are naturally tan or darker. The tan will help your muscles ‘pop’ on stage, giving you a healthy, sun-kissed glow if applied correctly. Without the tan, competitors would disappear under the lights!
Q: How long does it take to prepare for a competition?
A: It is typically said that bare minimum for first-timers is 12 weeks. I rarely recommend this time frame for a variety of reasons. The main reason is because it's not enough time to healthily do it (in my professional and experienced opinion), unless you are already a competitor and/or close to stage-ready. Let a professional help you determine this if you are not sure. The 12-week time-frame puts undue and unnecessary stress and pressure on most people - mentally, physically, emotionally, financially, and spiritually. This should be a fun challenge. Not a challenge challenge. I suggest 16-24 weeks at minimum.
A: It is typically said that bare minimum for first-timers is 12 weeks. I rarely recommend this time frame for a variety of reasons. The main reason is because it's not enough time to healthily do it (in my professional and experienced opinion), unless you are already a competitor and/or close to stage-ready. Let a professional help you determine this if you are not sure. The 12-week time-frame puts undue and unnecessary stress and pressure on most people - mentally, physically, emotionally, financially, and spiritually. This should be a fun challenge. Not a challenge challenge. I suggest 16-24 weeks at minimum.
Q: Where are the competitions held?
A: All over! The Bikini Beehive has a comprehensive list that has been compiled from several different sources. This list will also be continuously updated.
A: All over! The Bikini Beehive has a comprehensive list that has been compiled from several different sources. This list will also be continuously updated.
Q: Can you make money doing this?
A: Yes, once you become a Pro you can. I know of some amateur shows that do award the overall winners. This is not typical. You may also gain enough exposure for an opportunity to do some modeling or get sponsored by a supplement brand, etc., but please, if you're doing this ONLY to try and strike it rich, try another avenue. I'm not saying you can't, I'm just saying, making that your only goal will most certainly strip the fun out of the journey.
A: Yes, once you become a Pro you can. I know of some amateur shows that do award the overall winners. This is not typical. You may also gain enough exposure for an opportunity to do some modeling or get sponsored by a supplement brand, etc., but please, if you're doing this ONLY to try and strike it rich, try another avenue. I'm not saying you can't, I'm just saying, making that your only goal will most certainly strip the fun out of the journey.
A: What are the steps to go Pro?
Q: Simple Answer:
Compete at an NPC 'National Qualifier'
Q: Simple Answer:
Compete at an NPC 'National Qualifier'
- Competitors that place in the top 5 of their height class at a National Qualifier (State or Regional Competition) are eligible for the following Nationals:
- Junior USA, South Carolina (Top 3 in the Overall earn Pro Cards)
- Junior Nationals, Illinois (Height Class Winners earn Pro Card)
- Team Universe, New Jersey (Top 2 Height Class Winners earn Pro Cards)
- North American, Pennsylvania (Height Class Winners earn Pro Card)
- Competitors that place in the top 3 of their height class at a National Qualifier (State or Regional Competition) are eligible for the following Nationals:
- USA Championships, Nevada (Top 2 Height Class Winners earn Pro Cards)
- Nationals, Florida (Top 2 Height Class Winners earn Pro Cards)
Q: How many days a week do I have to train?
A: It depends on your goals. If you are trying to compete and win, I would suggest no less than 4-6 days.
A: It depends on your goals. If you are trying to compete and win, I would suggest no less than 4-6 days.
Q: Am I allowed to have wine, chocolate, or other ‘cheat meals’?
A: Really, this depends. Some can. Some cannot. I will say this, alcohol stunts your fat burn for up to 48 hours. As for cheat meals—they are TREAT meals (you earned it!)! These are also called 'refeed meals' in the bodybuilding world.
A: Really, this depends. Some can. Some cannot. I will say this, alcohol stunts your fat burn for up to 48 hours. As for cheat meals—they are TREAT meals (you earned it!)! These are also called 'refeed meals' in the bodybuilding world.
Q: What is the difference between prejudging and the evening show?
A: Prejudging usually occurs in the morning. This is when the judges are scoring and making decisions about the Top 5 in each height class (and placements of others). At a National show you are easily competing against 30-50 other woman (per height class). During this time, you’ll have about 10-15 seconds to do your individual posing routine, then be placed in a line up and asked to do front and back poses. Judges then begin 'callouts'. First callouts (pictured below) is what every competitor is hoping for. First callouts usually means you will be in the Top 5 or 6 girls in your height class. The judges may switch girls. The two left in the middle are usually the Top 2. Next two from the middle are 3rd and 4th, and usually the outside right and left are 5th and 6th.
A: Prejudging usually occurs in the morning. This is when the judges are scoring and making decisions about the Top 5 in each height class (and placements of others). At a National show you are easily competing against 30-50 other woman (per height class). During this time, you’ll have about 10-15 seconds to do your individual posing routine, then be placed in a line up and asked to do front and back poses. Judges then begin 'callouts'. First callouts (pictured below) is what every competitor is hoping for. First callouts usually means you will be in the Top 5 or 6 girls in your height class. The judges may switch girls. The two left in the middle are usually the Top 2. Next two from the middle are 3rd and 4th, and usually the outside right and left are 5th and 6th.
Evening award show is just that mainly, an award show. It’s for show. It’s for the audience (lights, music, entertainment) and for the athletes to find out final placements. The only time the judges whip out the score charts again are when comparing the 1st place winners from each height class, A-F, during Overalls. This is where the placement of the Top 5 makes most sense.
You can checkout this video which details both prejudging and the evening award show
You can checkout this video which details both prejudging and the evening award show
Q: Who gets a trophy?
A: Usually the Top 5 in each height class. Bikini can have up to 6 height classes at a show. Bikini A-F.
Height classes will be formed based upon National level height regulations. Final height and numbers of height classes determined at registration. There are typically 6 height classes A through F. I've been at shows with as little as 3 height classes.
A: Usually the Top 5 in each height class. Bikini can have up to 6 height classes at a show. Bikini A-F.
Height classes will be formed based upon National level height regulations. Final height and numbers of height classes determined at registration. There are typically 6 height classes A through F. I've been at shows with as little as 3 height classes.
- Bikini A: up to & including 5'1"
- Bikini B: Over 5'1" up to & including 5'2 1/2 inch
- Bikini C: Over 5'2 1/2 up to & including 5'4"
- Bikini D: Over 5'4" up to & including 5'5 1/2 inch
- Bikini E: Over 5'5 1/2 inch up to & including 5'7"
- Bikini F: Over 5'7"