Quarter Turns

In my opinion, the most important part to starting your prep is determining where you are at. The best way to do this is by taking your BF%, body measurements and quarter turn pictures. This will also help you track your progress along the way. 

Let's start with what quarter turns are. In bodybuilding you get judged on a series of poses. The first 4 poses you will be doing are called quarter turns. (Picture is of the Back relaxed Quarter turn.) In my opinion this is where you are judged the most on your physique. Learning the quarter turns and how to execute them are key in showing your physique at its best. You will be able to determine what the weak and strong points of your body are by taking these pictures at the beginning of your prep. There are also 9 mandatory poses that you will need to learn. I will cover those poses in another blog later on in the prep.

The judges are looking for symmetry. This is splitting the body into halves. (Left to right & top to bottom) The judges will be comparing your arms to calves, legs to back and so forth. You do not want to have a huge back and weak legs or vice versa. The judges are looking for the X frame! Wide on top, a narrow waist, and large legs. That is the ultimate goal! Seeing how you look in your quarter turns will help you critique yourself and determine which areas of your body need improvement.

It is also important to take your initial measurements and body fat percentage to help you track progress. I typically measure one side of the body which includes your thigh, hips, waist, chest, neck and calf. Remember to be consistent in where you are measuring. Measuring your body fat percentage is also essential as it divides your weight into two categories: fat mass and everything else! I use a 7 point system with calibers to get the most accurate BF percentage. Consistency.

After you have your measurements and have critiqued your quarter turn pictures you can develop a plan and prioritize your training. During this off season I knew I needed to work on shoulders and arms. I developed my program so that both of those body parts would be worked at least two times a week. This is how I prefer to start a prep.

My next blog I will be talking about food prep and diet. Stay tuned!

Please leave questions in the comments area!