When getting ready for competition, posing is a huge part of your regime. Posing not only builds endurance but also causes your muscles and physique to look harder, showing more of your lean muscle that you’ve worked so hard for. While posing, hold the position for 30-60 seconds. The following poses are something that your going to want to get familiar with: Double Bicep, Most Muscular, Side Chest(Right or Left) Side Tricep, Abs, Latt Spread(Front & Back). Form is a must have when on stage, especially in front of the judges.