- Hey what's up guys, this is IFBB pro Terrence Ruffin here
with Josh Schultz. Check him out on Instagram.
Ummm we're here to do a posing session today, and hope
you guys enjoy it.
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I think posing in general is art.
Ummm it's just like any other dance form.
- [Terrence] If you know the history of it, it's based in
art from ummm Eugen Sandow. He looked at ummm sculptures,
and figured out how he wanted to have this great competition
which was held in 1902.
And I know everyone's not the best poser in the world, but
I think emphasis should be put on becoming better with
your posing.
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- Alright, so let's start off in your front relaxed here.
Cool, cool, cool.
Awesome.
So everything looks pretty good there man.
Knees are about, legs are about shoulder width apart. Good.
Good quarter turns to the right.
Good. Here, here you can rotate a little bit more right
there. Now some with the obliques.
Keep the glutes tight here so that they're showing.
Quarter turn to the right.
Have a slight bend in your knees, that'll help your
hamstrings to contract a little bit better.
And lean back slightly here to flex those erectors a little
bit harder.
Everything else looks great man.
Quarter turn to the right.
Same thing, rotate a little bit more.
Flex those obliques a little bit harder if you can.
There we go.
Cool, and make sure this wrist is like following the same
path as your arm.
Yeah
So just straight, like a straight surface.
There you go.
And quarter turn to the right.
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Front double bicep.
Another one you can do:
You can push your hips over to the side here.
Good. A little bit - can you push it further that way.
That's kind of the way you want to have it.
So that's option two, the third one is more of an L-shape.
So one foot's going to go here.
The other one's going to go here,
and it kind of creates an L there.
So when you do that, your heel should line up to that heel.
There you go.
- Boom. And if you can, same thing, heels should be
pushed... Yeah, there we go.
And even you can make it a little bit further kind
of arcing, like about right there.
And that's another classic front double you can hit there.
Awesome. Relax.
When you go though, I want you to have a little bit more
intent with what you're doing with your hands, and where you
place them.
And then there's typically two different spots people like
to start so...
Ummm, you'll see some people start down here, and they'll
bring it up.
Some people... I usually start here,
and bring mine out, and up.
Either way is fine.
Boom.
Awesome. Awesome.
Same thing you want to have... Exactly. Yeah.
You want to have intent when you come out.
So boom.
Boom.
Awesome.
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Alright, let's move on to the side chest.
Uh... Okay.
So here you really want to have this arm pushed back,
stretching that pec out, and really flexing that other one
there.
For you, instead of the hand, to get rid of this gap here,
let's grab your wrist.
And that should be a bit better there.
If you want, you can actually, you could get a little
bit more hamstring.
Everything looks really good.
You can kind of angle your feet. Instead
of being like at this 90, a little bit further
over.
- Yeah.
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- And let's go to rear double bicep.
Awesome.
So typically they're gonna have you to bring one foot
slightly back.
Yeah.
Everything else looks pretty good.
Biggest things here:
You definitely want to bring that as far back as you can.
Rotate that.
Ummm, legs look good.
Everything else was really good man. Relax.
So I really like what Josh did here.
He ummm... He almost... So you see in bodybuilding
a lot of times, the bodybuilders they'll do this
as they go into a rear lat spread.
Obviously in class if you don't have that.
So, ummm to show off that extra detail, I still like
for people to bring that back, before they go out and up
into whatever they want to do there,
with their rear double bicep.
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- Let's hit our ab and thigh.
That's really good. Just make sure you're really stretching
out everything back here, bringing that forward.
You should feel that really stretched up in there.
Yeah.
Ab and thigh, you see, he moved his leg out,
he kicked it out to the front like that.
I do like a bit of movement, just for the fact of...
Just human nature.
Ummm, the eye is drawn towards movement.
And if you're doing...
It can be a good thing, and a bad thing, but if he's...
You know, what he did was good.
So ummm, you know if the judge, you want the judge's
attention, you do a little bit something different.
Ummm obviously if you're doing something that pulls wrong,
then it's negative attention, but if you're doing the pulls
right, like he did, it's obviously a good thing.
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- Aaand classic pose of your choice.
Okay.
So that's definitely a good one. Just make sure your legs
stay tight there.
So relax for a second.
Just kind of set them up the same way you do your front
double, because you're in the front double you don't have
any issues flexing them with that leg out to the side.
Just think the same thing.
The same base there. There you go.
(whispers) Alright.
Alright, and relax.
So there's one, we went through a few.
So similar to that one, same bicep, instead of having it on
your side, let's try it behind your head.
You can actually bring this one out. Maybe like an inch
to the... There we go.
Hips over to the side.
There we go. So that's another shot you can hit.
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- Alright, so now we're going to start with a couple of
transitions, which is the next step on creating a better
routine.
For you guys at home, a couple of things to think about to
kind of build your posing repertoire, your poses, ummm from
time to time.
Think of everything. Your lower body as a base. And think
about all the different poses you can do from here; so he's
ummm going to: set your feet up for a front double bicep.
Any kind you want.
So you got your front double, hit that.
All right, now go, you can go from there, same leg position,
now you can go into an archer's pose.
Boom. Good. From there bring that arm back down to your
first classic shot.
Boom. That's three shots right there.
So, thinking of how you can transition from,
ummm this portion right here, definitely gives you alot more
ummm, versatility when you're doing posing routines.
So let's start with the front relaxed.
Boom.
So let me see how you transition out to ummm (indistinct)
side.
Relax. A quarter turn to the right.
Alright, cool.
So what you want to do here, you're just going to come up on
this heel, and this toe, and you're gonna pivot.
Yeah, and then you're going to take one step forward. So
that's kind of that one.
So you're here, quarter turn to the right. You're gonna
pivot,
step,
rotate.
Good. After this one, this is going to take that right foot
back,
aaand pivot.
Yeah.
You should serve.
- [Josh] Me? No.
- [Terrence] Okay... Well you got; you you picked it up
really fast, so that's good.
So this one's a little different...
From the rear, no rear to the side, your next side.
Let's see if you...
Quarter turn to the right.
Yeah! Pretty good!
So that's one thing I like to bring up too.
Everyone likes to find the differences
in like the posing, and from class to class, but honestly
there's a lot of similarities.
It's basically the same thing as a bodybuilder going from
boom,
boom.
And you're going to see as we go on through the mandatory
poses, alot of these transitions are going to be used again.
All right, so next uh let's start back from front double one
more time, and go into your actual relax pose.
Boom.
And relax.
Good.
Let's go to the side chest.
So with this, I want you to do that same transition we did
for the quarter turn.
(whispers) Boom.
There we go.
Good. Good.
So another thing we can add on since we got the lower body,
is doing something with the upper body as well.
So when you do that transition, do something
with your arms too. Whether it's flexing the tricep.
If you got a good back you can rotate a little bit more to
that. I like to do here.
It's almost like a variation of like a, of a... most
muscular or something.
And then just bringing it in from there.
(whispers) So boom.
Good. Good.
Alright. And relax so you go back to your front relaxed.
I get questions sometimes about
if someone should hit more than one pose or not?
Ummm, I mean honestly it depends on the show. If they're,
if they're making you hold a pose for a long time,
if you've got time to hit two, hit two.
If you don't, just stick to the best one.
And obviously if you got two, and one isn't as good as the
other, just stick to the best one you have.
Ummm, but that's kind of our posing for the day. Hope you
guys enjoyed it, and until next time.
This is Muscle and Strength signing off.