I am glad to welcome you, dear friends. It is very pleasant that you continue to look “on a spark” on me on the blog. With pleasure I will tell you about “Men’s Physique the program of trainings”, I will designate an approximate supply and I will select the main differences from customary with all of bodybuilding. Pleasant reading.
To tell the truth, until recently I also not absolutely understood what represents this Men’s Physique. It that, occupations on weight? On a relief? It something like strongmen?
In practice everything was much simpler. I just have begun to penetrate into this subject, re-reading the sea of information, penetrating into programs of trainings and complexes of the leading representatives of this sport, looking through gigabytes of videos. And, at last, I am ready to share with you the conclusions from the professional point of view, without pathos, pomposity and abstruse phrases.
What is Men’s Physique?
It appears, it is one of branches of body building or bodybuilding. It as in religion: Orthodoxy is a branch of Christianity though there is still Catholicism, Protestantism.
Also it is called still beach bodybuilding. Why beach? Well, let’s present the beach together. In what guys are dressed? Swimming trunks, by itself, but still are some children in the shorts and bridges (long shorts) hiding a lower body, but allowing to breathe to skin. In such shorts representatives of this power sport also act.
Because of such feature and difference from main current of body building, in Men’s Physique have undergone changes and the program of trainings. In this regard athletes of Mens of Physics don’t possess too volume muscles, and for competitions and it isn’t obligatory to parade the legs at all.
In what difference of beach bodybuilding from the basic?
As I said, unlike standard bodybuilding, Beach bodybuilders can perform in long shorts – this is the first difference.
As a rule, body builders of Men’s Physique devote the most part of the trainings to an upper body (a torso, hands, shoulders, a neck), and on lower are engaged indirectly – it is the second difference.
Body lump at beach body builders is less, than at participants, habitual for us, “Arnold the classic” is the third difference.
What is similar to beach and standard bodybuilding?
Though the program of trainings differs from basic provisions a little, but nevertheless beach body builders use the same principles and the same general and special exercises, as ordinary bodybuilders. Food too not strongly differs from classics.
Though it is authorized not to act (to show) with open legs, but nevertheless because of a bigger anabolic response and violation of symmetry beach body builders continue to train legs that, in itself, not bad.
In spite of the fact that legs at beach bodybuilders not in a priority, all the same from under shorts are looked through shins of legs – and here them just and swing strenuously.
There is such an expression: “The rich have their quirks.” It would seem, well, you occupy bodybuilding, take it and pump up your feet fully. Why resort to such inconvenience? And for what? Do you agree with me?
The approximate program of trainings in Men’s Physique
Feature of the program is that it can be supplemented or cut down on the discretion, to vary exercises as conveniently engaged. But you shouldn’t forget that now exercises are constructed in such order as much as possible to involve the working muscles.
You shouldn’t forget also about warm-up at the beginning of the training (about 10 minutes) and about the same hitch on duration at the end. It not only will warm muscles and will prepare joints, but also will help to stabilize systems of an organism.
Also It should be noted that the training is constructed by the principle from smaller to bigger. That is trainings on intensity begin from the easiest and come to an end with the heaviest. It is caused by the fact that ahead days off, and you will have a rest more than usually. The organism will manage to be restored.
You also can this program break for four training days, in last of which to take out legs, a press and sides.
Breast and tricepses
- Bench press lying on an incline bench – 5-6 sets, in each of 12-15 reps;
- The press in the Hammer simulator is 5-6 sets, in each of 12-15 repetitions;
- Reduction of hands in the simulator (“butterfly”) – 5-6 sets, in each of 12-15 repetitions;
- Push-ups on the uneven bars – 4-5 sets, in each of 10-12 repetitions;
- French press – 5-6 sets, in each of 12-15 reps.
- Exercises for the press.
Back and bicepses
- Draft of a bar in an inclination – 5-6 sets, in everyone till 12-15 repetitions;
- Thirst of the top block for a breast and for the head — 5-6 sets, in everyone till 12-15 repetitions;
- Shrag with a bar — 5-6 sets, in everyone till 12-15 repetitions;
- Draft of the lower block — 5-6 sets, in everyone till 12-15 repetitions;
- Bending of hands with a bar on a biceps — 5-6 sets, in everyone till 12-15 repetitions;
- The concentrated bending of hands — 5-6 sets, in everyone till 12-15 repetitions.
- Exercise on a waist.
Shoulders (legs optional)
- Costing an army press — 5-6 sets, in everyone till 12-15 repetitions;
- Arnold’s press — 5-6 sets, in everyone till 12-15 repetitions;
- Army press because of the head — 2-3 sets, in everyone till 12-15 repetitions;
- Raising of dumbbells through the parties — 5-6 sets, in everyone till 12-15 repetitions;
- Raising of dumbbells through the parties in an inclination — 5-6 sets, in everyone till 12-15 repetitions;
- Squats with a bar or the Romanian draft.
- Press legs in the gakk-car.
- Inclinations from dumbbells in the parties — 5-6 sets, in everyone till 12-15 repetitions.
See also: Training for real men
As we see, the program of trainings though differs from habitual, but is insignificant. Though feature of the program of Men’s Physique is the number of approaches and repetitions in one exercise. Once again I will emphasize that exercises, the principles and food remain the same. I hope, you had liked Men’s Physique the program of trainings.
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