Bodybuilding is a sport involving physical exercise to enlarge one's muscles to create an aesthetically toned figure. The first bodybuilding competition was organized in 1901. In competitive bodybuilding, participants are lined up and showcase their body or certain muscle groups in specific poses. Bodybuilding started to take off when notable athletes like Arnold Schwarzenegger competed and raised the awareness of the sport during the 1970s. In the early 2000s bodybuilding was attempting to become an Olympic sport, but there was received with controversy around whether or not bodybuilding can be considered a sport.

What is aesthetic bodybuilding?

Aesthetic bodybuilding is primarily concerned with how finely tone the muscles of your body look and how little body fat percentage you have. Aesthetic bodybuilding is more about how your body looks rather than how strong you really are.


How do you start bodybuilding?

Bodybuilding starts by joining a gym and gradually getting stronger by working out with lower weights and moving up to higher weights and reps. Eating healthy food on a consistent schedule to lose body fat and maintain muscle is another attribute.

What should you eat before a morning bodybuilding workout?

The first thing you should eat when waking up is plenty of water, good carbs, protein, and healthy fats. Water in the morning helps digestions and rehydration, good carbs keep you feeling full and stable and protein helps build, repair torn muscles and healthy fats maintain muscle mass.

* Under Development *

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Bodybuilding Guides
Browse through our curated Bodybuilding Guides for additional categorizations, tips, details, variations, styles, and histories of Bodybuilding. Guides provide additional insights into the unique properties and shared relationships between elements.
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Abdominal & Thigh Pose
5
3D
Abdominal & Thigh Pose
6’2” | 1.88 m
235-245 lb | 106-111 kg (Contest)
July 30, 1947
Arnold Schwarzenegger
188.000
111.000
1947.00
721000
3D
Arnold Schwarzenegger
5’2” | 1.57 m
129 lb | 59 kg (Contest)
May 1, 1968
Denise Masino
157.000
59.000
1968.00
19000
3D
Denise Masino
5’10.5” | 1.79 m
275 lb | 125 kg (Contest)
April 19, 1962
Dorian Yates
179.000
125.000
1962.00
39000
3D
Dorian Yates
5’9” | 1.75 m
212-240 lb | 96-109 kg (Contest)
August 23, 1965
Flex Wheeler
175.000
109.000
1965.00
21000
3D
Flex Wheeler
5’9” | 1.75 m
185 lb | 84 kg (Contest)
June 28, 1942
Frank Zane
175.000
84.000
1942.00
32000
3D
Frank Zane
Front Double Biceps Pose
55
3D
Front Double Biceps Pose
Front Lat Spread Pose
255
3D
Front Lat Spread Pose
5’5” | 1.65 m
121 lb | 55 kg (Contest)
September 30, 1957
Gladys Portugues
165.000
55.000
1957.00
17000
3D
Gladys Portugues
5’11” | 1.80 m
209 lb | 95 kg (Contest)
December 27, 1969
Joan Marie Laurer
180.000
95.000
1969.00
83400
3D
Joan Marie Laurer
5’8” | 1.73 m
155 lb | 70 kg (Contest)
February 10, 1971
Lisa Marie Varon
173.000
70.000
1971.00
8700
3D
Lisa Marie Varon
Most Muscular Pose
800
3D
Most Muscular Pose
6’2” | 1.88 m
240 lb | 109 kg (Contest)
August 10, 1964
Nicole Bass
188.000
109.000
1964.00
12000
3D
Nicole Bass
5’9” | 1.75 m
240 lb | 109 kg (Contest)
December 18, 1979
Phil Heath
175.000
109.000
1979.00
30000
3D
Phil Heath
5’6.5” | 1.69 m
129 lb | 59 kg (Contest)
June 21, 1955
Rachel McLish
169.000
59.000
1955.00
8300
3D
Rachel McLish
Rear Double Biceps Pose
10
3D
Rear Double Biceps Pose
Rear Lat Spread Pose
90
3D
Rear Lat Spread Pose
5’11” | 1.80 m
287-300 lb | 130-136 kg (Contest)
May 13, 1964
Ronnie Coleman
180.000
136.000
1964.00
102000
3D
Ronnie Coleman
Side Chest Pose
250
3D
Side Chest Pose
Side Triceps Pose
20
3D
Side Triceps Pose
Abdominal & Thigh Pose

The Abdominal and Thigh Pose requires bodybuilders to show off several of their body features such as chest thickness, front arm size, abs, quadriceps muscle, forearm size, serratus anterior, external intercostals, front calf size, and lat width front. There are several ways to produce this pose, but generally, it requires contestants to put either hand over the head and flex the abs from either side or one side or placing both hands over the head and tightening the abs from the front of the body. Either way, it would excite judges if they can see both the oblique and intercostal musculature.

Collection of drawings of the Abdominal & Thigh Pose performed by various bodybuilders
The Abdominal and Thigh Pose requires bodybuilders to show off several of their body features such as chest thickness, front arm size, abs, quadriceps muscle, forearm size, serratus anterior, external intercostals, front calf size, and lat width front.

Collection of drawings of the Abdominal & Thigh Pose performed by various bodybuilders
Abdominal & Thigh Pose
Height:
Width:
Length:
Depth:
Weight:
Area:

Displays: Abdominal definition, external intercostals, quadriceps, serratus anterior

Birthday

Drawings include:
Abdominal & Thigh Pose assorted bodybuilders

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Flex Wheeler
Group of scaled height illustrations of various bodybuilders compared to Flex Wheeler

Flex Wheeler is among several American athletes who shifted from one sport to another and succeeded against all odds. He began with martial arts before switching to the International Federation of Bodybuilding and Fitness (IFBB), where he became a four-time Arnold classic bodybuilder. Bodybuilding legends such as Schwarzenegger praise him as the greatest, while others like Coleman the finest he contested against. Flex competed in eight bodybuilding competitions as an amateur, scooping first position on four occasions and thirty-two as a professional, taking the first position fifteen times. Besides, he has won the Ironman competition on five occasions, the France Grand Prix, Night of Champions, South Beach Pro Invitational, and Hungarian Grand Prix.

Flex Wheeler has a height of 5’9” (1.75 m) and competes in bodybuilding with a contest body weight between 212-240 lb (96-109 kg).

Series of elevation drawings of Flex Wheeler in multiple bodybuilding poses measured with overall height
Flex Wheeler is among several American athletes who shifted from one sport to another and succeeded against all odds. He began with martial arts before switching to the International Federation of Bodybuilding and Fitness (IFBB), where he became a four-time Arnold classic bodybuilder.

Flex Wheeler has a height of 5’9” (1.75 m) and competes in bodybuilding with a contest body weight between 212-240 lb (96-109 kg).

Series of elevation drawings of Flex Wheeler in multiple bodybuilding poses measured with overall height
Flex Wheeler
Height:
5’9” | 1.75 m
Width:
Length:
Depth:
Weight:
212-240 lb | 96-109 kg (Contest)
Area:

Nickname: The Sultan of Symmetry

Years Active: 1990—

Birthday
August 23, 1965

Drawings include:
Flex Wheeler standing, bodybuilding poses

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Front Lat Spread Pose

The Front Lat Spread Pose is about showing off your lat width from the backside of your body. Judges look for chest thickness, front arm and forearm size, calf development, shoulder width, and quadriceps mass and separation. It comes after the double bicep pose and is highly identifiable as contestants are standing arms akimbo. The desire is to highlight the latissimus group of muscles stretching from the lower back to your torso sides. To do the front lat spread pose, begin from the floor with the feet separated apart. Tense your thighs by bending your knees. Your thumbs should be on your hip bones and bring your elbows forward to display your lats.

Series of elevation drawings of the Front Lat Spread Pose being performed by multiple bodybuilders
The Front Lat Spread Pose is about showing off your lat width from the backside of your body. Judges look for chest thickness, front arm and forearm size, calf development, shoulder width, and quadriceps mass and separation. It comes after the double bicep pose and is highly identifiable.

Series of elevation drawings of the Front Lat Spread Pose being performed by multiple bodybuilders
Front Lat Spread Pose
Height:
Width:
Length:
Depth:
Weight:
Area:

Displays: Lat width, chest thickness, shoulder width, front arm size, quadricep mass, calf development

Birthday

Drawings include:
Front Lat Spread Pose assorted bodybuilders

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Frank Zane
Group of scaled height illustrations of various bodybuilders compared to Frank Zane

Frank Zane is one of the former American bodybuilders whose physique was the best in bodybuilding history because he meticulously focused on symmetry and proportions. Thus, he was labeled "The Chemist" for his input on aesthetics instead of body mass. Frank is a three-time Mr. Olympia besides also winning a Mr. America and Mr. Universe during his career. Frank is among the few bodybuilders under 200 pounds to win Mr. Olympia granting him acceptance into the Joe Weider Hall of Fame and receiving the Arnold Schwarzenegger Lifetime Achievement Award for his endless contribution to the sport. He has turned up in 25 bodybuilding competitions, becoming first on four occasions.

Frank Zane has a height of 5’9” (1.75 m) and competes in bodybuilding with a contest body weight of 185 lb (84 kg).

Collection of drawings of Frank Zane in various bodybuilding poses measured with overall height
Frank Zane is one of the former American bodybuilders whose physique was the best in bodybuilding history because he meticulously focused on symmetry and proportions. Thus, he was labeled "The Chemist" for his input on aesthetics instead of body mass. Frank is a three-time Mr. Olympia.

Frank Zane has a height of 5’9” (1.75 m) and competes in bodybuilding with a contest body weight of 185 lb (84 kg).

Collection of drawings of Frank Zane in various bodybuilding poses measured with overall height
Frank Zane
Height:
5’9” | 1.75 m
Width:
Length:
Depth:
Weight:
185 lb | 84 kg (Contest)
Area:

Nickname: The Chemist

Years Active: 1961-1983

Birthday
June 28, 1942

Drawings include:
Frank Zane standing, bodybuilding poses

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Gladys Portugues
Scaled height comparison drawings of Gladys Portugues compared to other bodybuilders

America's Gladys Portugues admits she was influenced by Rachel McLish in bodybuilding and weight training to take up professional bodybuilding sports. She was nicknamed "The Tigress" during her bodybuilding heydays. The fitness model, author, and actress was a two-time top ten Ms. Olympia contestant besides taking part in several bodybuilding and fitness competitions. She was a popular fitness figure in the 80s. Even though she is retired, she isn't sold up on training as she works out with her immediate family to maintain the same strenuous personal ethic in bodybuilding and fitness. Other than that, she has collaborated with her husband Van Damme in films and written books about honest workouts.

Gladys Portugues has a height of 5’5” (1.65 m) and competes in bodybuilding with a contest body weight of roughly 121 lb (55 kg).

Series of elevation drawings of Gladys Portugues in multiple bodybuilding poses measured with overall height
America's Gladys Portugues admits she was influenced by Rachel McLish in bodybuilding and weight training to take up professional bodybuilding sports. She was nicknamed "The Tigress" during her bodybuilding heydays. The fitness model, author, and actress was a two-time top 10 Ms. Olympia contestant.

Gladys Portugues has a height of 5’5” (1.65 m) and competes in bodybuilding with a contest body weight of roughly 121 lb (55 kg).

Series of elevation drawings of Gladys Portugues in multiple bodybuilding poses measured with overall height
Gladys Portugues
Height:
5’5” | 1.65 m
Width:
Length:
Depth:
Weight:
121 lb | 55 kg (Contest)
Area:

Nickname: The Tigress

Years Active: 1980-1986

Birthday
September 30, 1957

Drawings include:
Gladys Portugues standing, bodybuilding poses

Details & Downloads

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