How to Prevent Muscle Cramping During Posing Routines

I'm about three weeks out from my first regional show in Chicago and every time I go through my mandatories, my lats and hamstrings start seizing up. I’ve tried increasing my water intake, but I’m worried about looking soft on stage. What are you guys doing to manage cramps during long posing sessions?

Cramping is usually an electrolyte issue rather than just pure hydration, mate. Are you still salting your food? A lot of old-school blokes in my gym in London suggest cutting salt way too early and it just leads to flat muscles and terrible cramps under the stage lights.

LondonLad is 100% right. I keep my sodium high until the very last minute. Also, make sure you're getting enough potassium. I usually have a banana or some coconut water right before a heavy posing session to keep the muscles from firing off randomly.

Magnesium is the secret sauce for me. I take a chelated magnesium supplement before bed and it stopped my night cramps, which carried over to better control during my posing routines. If you're in the heat like we are in Texas, you lose those minerals fast.

Does anyone use those mustard packets? I’ve seen guys backstage in Toronto literally swallowing yellow mustard to stop a cramp mid-routine. Sounds disgusting but they swear by it.

It works! It's the vinegar in the mustard—it triggers a reflex in the back of the throat that tells the nervous system to calm down. I keep a few packets in my kit bag just in case, though I prefer pickle juice if I can get it.

I find that I only cramp when I haven't practised enough. If your muscles aren't used to holding that isometric tension for 60 seconds, they’re going to fail. You need to be posing every single day so the body adapts to the 'stress' of the stage.

Good point on the practice, NorthernLass. I've only been doing it twice a week. I'll bump that up. Quick question—does the tan affect it? I felt like after my spray tan last year my skin felt tighter and I cramped more.

The tan shouldn't cause physiological cramping, but the heat from the stage lights combined with the oil definitely makes you sweat more than you realize. It's easy to get dehydrated backstage while you're waiting for your class to be called.

Exactly. People sit backstage for 4 hours without sipping any water because they want to stay 'dry'. That’s how you end up collapsing during the posedown.

Totally agree! I saw a guy last year whose quad just locked up during the side chest. It looked painful as hell.

The quad cramp is the worst because you can't really hide it. If it happens on stage, you’ve just got to breathe through it and try to relax the muscle slightly without losing the pose. Easier said than done when you're depleted!

One trick I use is a slow, deep exhale before hitting the pose. It helps lower the heart rate and prevents that panicked, 'fight or flight' tension that leads to seizing up.

What about taurine? I heard taking 5g of taurine can help with the pumps and prevent the painful 'spasms' you get in the lats.

Taurine is excellent for that. It helps regulate mineral balance in the cells. I usually add it to my pre-posing drink along with some Pink Himalayan salt.

Himalayan salt is a staple. I even take a pinch of it directly before going out on stage.

Just make sure you don't overdo the potassium without enough sodium. That's a quick way to make your muscles look soft and blurry. It's a delicate balance.

This is great info. So: salt, magnesium, taurine, and way more practice. I'll give the pickle juice a go too if things get dicey.

Good luck, Mike! Also, remember to stay warm backstage. If your muscles get cold and then you try to explode into a pump, you’re more likely to tweak something.

Very true. I always wear a tracksuit until about 10 minutes before my class.