Welcome to ICN

Competing in your first bodybuilding show is an exciting journey. Follow these steps to prepare properly.

1. Hire a Coach

Your first and most important step is hiring a coach. A knowledgeable coach will guide every aspect of your preparation and help you make informed decisions from the outset.

We strongly recommend contacting your State President for assistance or recommendations. State Presidents have extensive connections within the industry and a deep understanding of their federation, making them a valuable resource when starting your journey.

When researching coaches:

• Use social media, word of mouth, and personal referrals
• Take your time and do not rush this decision
• Ask plenty of questions

A suitable coach should have strong knowledge of sports psychology, nutrition, and exercise physiology, as well as relevant experience coaching athletes similar to you and your chosen Category. You should feel confident, supported, and aligned with their approach before committing.

2. Plan Your Preparation Timeline

Once you’ve engaged a coach, the next step is planning your preparation timeline.

Competition prep often takes longer than most first-time athletes expect. For most competitors, a typical contest preparation phase alone lasts approximately 18–25 weeks. Beyond this, there are several equally important phases to consider:

• Pre-prep or development phase
• Growth or improvement season
• Refinement phase leading into the season
• The competition season itself
• Recovery phase, which is just as important as any other stage

Work closely with your coach to develop a timeline that aligns with your lifestyle, commitments, and long-term goals, ensuring the process is sustainable and enjoyable.

3. Attend a Show as a Spectator

Before stepping on stage yourself, attend an ICN show as a spectator.

This will help you:

• Understand how events run
• Observe stage presentation and judging
• See different divisions and categories in action
• Identify which category best suits your physique, personality, and goals

Attending shows provides valuable insight into what motivates and challenges you, while giving you confidence in the competition environment.

4. Practice Posing

Posing is a critical skill and should be treated as such.

It is important to source a federation-specific posing coach. While many posing coaches are highly skilled, not all specialise in ICN-specific posing criteria and expectations.

To find the right posing coach:

• Contact your State President
• Use trusted referrals and social media
• Take your time and don’t rush this decision

Correct posing can significantly enhance your presentation and ensure you meet division standards on stage.

5. Understand the Rules and Requirements

Education is a key part of your preparation.

Make sure you:

• Read the ICN handbook
• Review category and division requirements
• Familiarise yourself with event booklets and guidelines
• Attend ICN events where possible

This ensures you are fully informed, prepared, and confident throughout the process of becoming an ICN athlete.

6. Register and Enter Your Event

The final step is completing the official entry process:

• Sign up as a free ICN member to stay up to date with ICN news and announcements
• Upgrade to an ICN Premium Membership when required
• Enter your selected competition
• Choose your categories and divisions

This is an exciting milestone in your journey.

If at any point you need guidance or support, don’t hesitate to contact your local State President—they are there to help you every step of the way.