What does “Body Building” mean?

• Bodybuilding is for an individual that has minimal body fat (for men under 5% is ideal and women under 7%) and have "good" muscle size and a symmetrical physique.
• Bodybuilders tend to be more vascular and have a "harder" look then the other classes. This is due to both the low percentage of body fat as well as the muscle "majority" one has.
• Bodybuilding is compromised of quarter turns and 8 mandatory poses (some organizations have more poses). Most shows have different weight classes along with age classes and novice classes (some have height instead of weight).

Unique Needs:
It is all about presentation on the day of a competition and STS will guide you through every gritty detail. We bring in former judges and fellow competitors to provide guidance in posing, choreography and other particulars you will need to win the prize.

• Posing is crucial for a Body Building competitor − you can successfully have completed weeks of disciplined training and eating but blow it due to bad posing. STS provides posing clinics along with exercises to practice at home to ensure perfection on stage.
• There are 8 mandatory poses a competitor must be proficient at, along with associated “quarter turns.” STS provides you with a comprehensive overview of each pose and ties it to our Posing Clinics and “homework” we assign you so you are fully prepared and confident the day of the competition.
• Tanning − You must be darker on stage due to the lighting. See our Partner Page for more information on our tanning resources!
• Suit selection − there is very specific criteria when it comes to your suit for a competition. STS will provide you with the specific guidelines‚ recommendations on where to purchase your suit and assist in final selection.
• Routines − STS provides coaching on your 60 to 90 second “night routines.” The entertainment factor must be high for these routines and your personality has to be the cornerstone of the finished product. We will help you select the music and we have individuals that can help you customize or “cut” your own track. Although these routines are not factored when it comes to placement, they are a fun way to let the judges know who you are.
• Filming/Photos − Video footage and stills are excellent tools to use when preparing for an event. STS will film you and take pictures(*) to track your progress and use it as a learning tool so you can see your positioning and make adjustments as needed. (*Cameras provided by clients).

Diet/Fitness Planning:
A body builder needs to have fuller, bigger muscles with more striations (conditioning) than other types of competing. STS will combine a meticulous workout regimen with a diet plan that takes into consideration sodium, carbohydrate and water depletion for the week of the competition. Once you are in the final stages of prep, we have experts to help you get that extra “etch” in your muscle tone.

STS takes off season planning just as seriously; we will manipulate your proteins, fats, carbs and calories to enable you to maintain or gain muscle while minimizing fat gain.

Timeframe:
STS is a firm believer in getting into competitive shape the healthy way. Although each individual is unique in how they lose body fat, we believe that losing .5% to 1% of body fat per week is ideal with a goal of under 6% on the day of the competition for males* (females under 9%*). STS customizes every client’s diet plan and tests different strategies to ensure that you get maximum results for YOU.

Client Type:
STS works with clients of every age group and fitness level. If you have the desire and determination to compete, we are the right partner for you. We have clients that are repeat champions as well as first-timers. The experience and journey to achieve your ultimate physical shape can be just as rewarding as taking 1st place and we consider it a privilege to partner with you to achieve YOUR goals.

Trainers
STS Trainers specializing in Body Building are: Mark, Matt, Scott, Wes