News & Insights
What are the mandatory poses for bodybuilding?
Bodybuilding poses are essential for showcasing muscle definition, symmetry, and overall physique, with both mandatory and optional poses used in competitions. Below are the eight mandatory poses for men's bodybuilding classes.
Are you still dirty bulking?
The traditional "dirty bulk"—eating everything in sight to drive up the scale as fast as possible—is an outdated concept. While it absolutely puts on size, the majority of that size ends up being adipose tissue (fat).
Are you ready for Peak Week?
The "Peak Week" is the most misunderstood and highly debated phase in bodybuilding. It is crucial to understand one absolute rule before exploring the science: Peak week is not for losing fat. If a competitor is not already stage-lean (under 8% body fat for men, under 14% for women) by day seven, no amount of peak week manipulation will save them.
Getting Started in Bodybuilding – Part 3
The golden rule of bodybuilding is that you cannot out-train a bad diet. Training is merely the spark; your time in the kitchen dictates whether that spark builds a fire or burns out. To execute a successful bodybuilding diet, you need to strip away the marketing hype and focus on the biological hierarchy of needs.
Getting Started in Bodybuilding – Part 2
To build a balanced, muscular physique, you cannot just lift weights randomly; you need a system. While every successful bodybuilding program relies on progressive overload, different training philosophies manipulate three primary variables—Volume (how much you do), Intensity (how hard you push), and Frequency (how often you train)—in distinct ways.
Getting Started in Bodybuilding – Part 1
Bodybuilding is the ultimate blend of science, discipline, and art. Unlike powerlifting or general fitness training, bodybuilding is judged entirely on visual criteria: muscle size, symmetry, proportion, and low body fat.
2026 Events Calendar
The 2026 Pro-Am calendar is live now and includes a list of the major Pro-Am events taking place globally this year. For local events, contact your WFF President or write to us for more information.
