New Competitor

Natural Bodybuilding: It's Not Just About Size

Many people hesitate to compete because they believe they need years of training or massive muscle size. This misconception comes from mainstream media showcasing non-drug-tested athletes. However, in natural bodybuilding, the focus is on conditioning—achieving lower body fat to enhance muscle definition—not just size.

In drug-tested competitions like the OCB Stone Classic, you'll see a variety of body types and conditioning levels. The key to success isn't being the biggest on stage but having a balanced, proportionate, and well-conditioned physique. Judges assess overall aesthetics, symmetry, and presentation, not just muscle mass.

Every division, from Men’s Bodybuilding and Physique to Women’s Bikini, Figure, and Physique, has its own criteria. The best starting point is choosing the category that fits your body type and goals. With proper prep, anyone—regardless of training experience—can step on stage and showcase their hard work.

The only thing you truly need to compete is the desire! Many first-time competitors say, “I wish I had done this sooner!” The truth is, you don’t need a certain level of experience or muscle mass—just the commitment to step on stage.

One of the best ways to prepare is by watching a show. Attending a live, drug-free bodybuilding event will give you insight into how competitions are structured and judged. If you can’t make it to an event, online videos and photos are great resources. Be sure to focus on amateur-level competitors, especially in novice or debut divisions, for a realistic comparison.

Don’t let misconceptions hold you back—there’s a place for everyone in natural bodybuilding. Take that first step, and you might just wonder why you waited so long!

Before registering for a competition, review the organization’s banned substance list and confirm your eligibility. If unsure about a supplement or product, check with the federation before using it.

Not all "drug-free" contests follow the same standards—some require only one year of being drug-free, while others enforce stricter timelines (3, 5, 7 years, or lifetime). Some shows may claim to be drug-tested but conduct no actual testing.

📌 Click here for OCB’s drug-testing policy and banned substance list.

Testing Methods Vary

• Polygraph Testing – Some shows polygraph all competitors, while others test only a random selection.

📌 Learn more about polygraph testing. 

• Urinalysis Testing – Typically used for class/division winners or select athletes. Some organizations combine both methods.

Most banned substances clear from urine within weeks, and urinalysis cannot detect growth hormone use. However, drug testing helps maintain fairness and discourages competitors who rely on banned substances from entering natural competitions.

Pre-contest dieting focuses on shedding body fat while maintaining muscle to showcase the best possible physique on stage. Most competitors begin prep 8 to 26 weeks before a show, depending on how much fat they need to lose. For example, someone needing to lose 20 lbs of fat will require more time than someone shedding only 10 lbs. Factors like metabolism speed and fat-burning hormones also play a role.

Fat loss isn’t a straight-line process; unexpected challenges often arise. The keys to success are consistency, patience, and a positive mindset. Avoid crash dieting—fat loss will happen with time and strategic planning.

Posing is just as important as training and diet—it showcases your hard-earned physique by highlighting strengths and minimizing weaknesses. After investing so much time and effort into prep, don’t cut corners on posing!

How to Perfect Your Posing:

✅ Study the mandatory poses for your division (Bikini, Figure, Physique, Bodybuilding, etc.)
✅ Use official resources: OCB guidelines, YouTube videos, and past event photos
✅ Hire a posing coach or attend a seminar (virtual options available)
✅ Practice in the mirror until poses feel natural—then practice without it
✅ Record yourself to see how you’ll look on stage

Pro Tips for a Confident Stage Presence:

💡 Start practicing 2-3 months before the show to build muscle memory
💡 Avoid shaking on stage by relaxing your jaw—this helps keep the body steady
💡 Frequent posing practice sharpens your physique as you prep

What to Expect on Show Day:

📌 Prejudging (morning): Group comparisons where judges make placement decisions
📌 Finals (later in the day): Individual routines, T-walks, and awards presentations
📌 Overall winners: If multiple classes exist in a division, class winners compete for the overall title

Get ahead of the competition—start posing now! 

How to Retain Muscle While Cutting

To maintain muscle while dieting, keep lifting heavy. Dropping to lighter weights signals your body to shed muscle, especially in a calorie deficit. Your goal isn’t to change your muscle—it’s to reveal it by lowering body fat.

Key Strategies for Fat Loss & Muscle Retention:

✅ Stick with heavy lifting to preserve muscle mass
✅ Add cardio to increase fat burn (adjust as needed to lose 1–2 lbs per week)
✅ Female competitors may need more cardio due to lower muscle mass & metabolism
✅ Avoid excessive calorie cuts—too little fuel can slow metabolism and stall fat loss

Warning Signs of Over-Dieting:

🚨 Heavy, sluggish legs
🚨 Extreme, prolonged fatigue
🚨 Significant strength loss
🚨 Slowed metabolism (less frequent digestion)

Find the right balance of training, cardio, and nutrition for an efficient fat-loss phase. Keep your body fueled and avoid overdoing it! 🔥 

The last week before a competition is all about fine-tuning your physique. Small adjustments in carbs, sodium, water, training, and posing can help you look your absolute best on stage. Here’s what you need to know:

Carb Depletion & Loading

💡 How it works: Reduce carbs for 3 days (Sun–Tue for a Sat show) to deplete glycogen, making muscles appear flat. Then, increase carbs for 3 days to refill glycogen stores, giving muscles a fuller look.
⚠️ Caution: This process can be tricky! If you already look great in the mornings, don’t risk messing with carb manipulation. Bikini competitors typically don’t need carb loading.

✅ General Rule:

• Depletion: Reduce carbs by 50%

• Loading: Increase carbs by 50%
  (Example: If you usually eat 200g/day, drop to 100g for depletion, then increase to 300g for loading.)

Sodium Manipulation

📌 Myth: Cutting out sodium completely will make you look harder.
📌 Reality: Sodium is essential for muscle function! If you cut too much, your body retains water instead of flushing it out.

✅ Best approach: Gradual reduction. If you consume 3000mg/day, lower it to 1500mg the day before and the day of the show.

Water Intake

📌 Myth: You should stop drinking water on contest day.
📌 Reality: Muscles need water to stay full and vascular! Cutting water too much can cause retention and flatten your look.

✅ Best approach:

• If you normally drink 2 gallons/day, cut back to 1 gallon on show day—but don’t eliminate it.

• If you’re carb loading, you MUST keep water intake high to help glycogen fill your muscles.

Training in the Final Week

🏋️ Option 1: No lifting at all—allow your body to rest and recover.
🏋️ Option 2: Light workouts, but be cautious—low body fat means higher injury risk due to less joint cushioning.

💡 Best alternative: Posing, posing, posing! Posing practice helps create a hard, polished look on stage.

Last Meal Before Going On Stage

🍽️ Timing: Eat about 3 hours before you step on stage to avoid bloating.
🚫 Avoid: High-fiber foods (vegetables), bagels, ice cream, chocolate, and anything that causes bloating.

Pumping Up

💪 How long? 5–10 minutes MAX—this isn’t a workout!
💪 What to do? Light, high-rep sets to fill muscles with blood and enhance fullness.
💪 Pro tip: If you have a weaker body part, pump it more to help balance your physique.

Fine-tuning your peak week can take your physique from great to stage-ready perfection! Stick to what works best for YOUR body, and don’t overcomplicate things

• Share mirror space—don’t monopolize it.

• Stay out of the backstage area until it’s your time to prepare.

• Minimize your belongings—avoid taking up excessive space.

• Clean up after yourself—wipe off tanner stains and use designated tanning areas.

• Bikini & Figure competitors: Keep heels off until lineup to avoid slipping.

• Respect backstage staff—listen to their directions to keep the event running smoothly.

By following these guidelines, you help create a professional and fair competition environment.

Remember you are not alone on stage. Family, friends, and hundreds of strangers are watching you. If you're disappointed with a placement, carry yourself as a professional during and after the awards presentations. After the show ask the judges for feedback. When speaking to them, you may discover their reasoning for your placement. You may understand their decisions more and get helpful insight for future competitions. Everyone in the show worked hard, so don't allow poor sportsmanship to ruin the event for others.

Getting the right competition tan is crucial, as stage lights can make you appear much lighter and wash out muscle definition. A competition tan is much darker than a regular tan and is essential for showcasing muscle details. Almost all competitors, regardless of skin tone, benefit from using artificial tanning products. Shaving should be done several days in advance to prevent irritation. Wear loose clothing and use old sheets the night before, as tanning products can stain. Competitors can either book a professional tanning service at the event or apply their own tan. Professional services provide expert application and instructions, but self-application is a more affordable option, though riskier. If applying your own tan, follow instructions carefully, use a thicker coat for even coverage, and apply bronzer on contest day for a darker and smoother finish. Avoid applying tanning agents to the face until the night before, and use makeup instead if preferred. Be cautious with hands, wrists, feet, and elbows to prevent uneven darkness. For a final touch, a light glaze can enhance the look, but avoid excessive shine.