More recently, a new category in bodybuilding competition has been introduced - mens physicist. Check out the beach bodybuilder training program. After the introduction of a new category of men physicists by the International Federation of Bodybuilding, the entire community of fans of this sport was divided into two camps. Some people reacted very positively to this innovation and try to popularize the new direction as much as possible. Another part of the community is full of skepticism about men physicists. At the same time, among amateurs, a lot of people are interested in the peculiarities of training in this nomination. Today you have the opportunity to get acquainted with the training program of mens physicists.
What is a Mens Physicist?
For most athletes who started in a new category, simplicity is a positive point. There is no rigorous preparation phase here. You can swing for several months, then take a drying course and try your hand at a tournament.
At the same time, simplicity does not mean laziness. You need to go to the gym and train hard if you want to achieve a positive result. If you have already played sports, then it will certainly be easier for you. If you are a beginner, then get ready for serious work.
At the same time, you do not need to have a weight of 100 or more kilos, but you only need to have a beautiful relief body. The Mens Physicist may well be the first step in your career as a professional bodybuilder. You will be able to learn the basics of building your body and gain valuable experience in tournaments. Note that on the covers of magazines for women, there are guys from the mens physicist category.
What should be emphasized in the Mens Physicist?
Men 's physicists are often referred to as beach bodybuilders. Often, athletes do not have such training programs or their own training methods, as is customary in bodybuilding. The goal here is aesthetics and body proportions, not muscle mass. In most cases, the basis of the training program in mens physicists is the basic movements, since it is they that cause the maximum anabolic response of the body.
If we talk about accents, then athletes pay a lot of attention to the shoulder girdle and in particular the deltas. It is the width of the shoulders that forms the male figure and special attention is paid to them. Equally important in mens is a physicist and a narrow waist. To do this, it is necessary to work out the oblique muscles of the abdomen with high quality. For the same reason, athletes do not use deadlift in their training, which contributes to an increase in the size of the back, and, consequently, the waist. In addition to this, the calf muscles are also quite important in the mentality of physicists.
Mens physicist training program
We have already said that it is quite difficult to find a single training program, which we can say with full confidence that it is the most effective. Each athlete uses their own approach to organizing their training. Now we will offer you a kind of average training program for the mens physicist. It is based on the opinions of athletes who have achieved great success.
1 lesson - training chest muscles
Chest muscle training is based on doing a lot of repetitions using machines and free weights. It is also necessary to use super-sets and drop-sets during classes. This allows you to diversify the load and increase the body's response to your activities. And now about the exercises themselves:
- Warm up - 10 minutes;
- Incline Bench Press to work out the upper chest - 5 sets of 12 to 15 reps each;
- Press using the Hammer machine - 5 sets of 12 repetitions each;
- Sitting butterfly - 5 sets of 12 reps each.
2 lesson - back training
Your task when pumping back muscles is to work out all planes. This will allow you to increase the width of your back and make your figure V-shaped. Again, a lot of repetitions are used, but the weights are relatively small. An important point of the training is its high intensity. This can be achieved by using short pauses between sets, the duration of which should not exceed 60 seconds.
- Pull-ups - 5 or 6 sets of 8 to 10 reps each;
- Row bar in an inclined position - 5 or 6 sets of 12 to 15 repetitions each;
- Rows using the Hammer machine reverse grip - 5 or 6 sets of 12 to 15 repetitions each;
- One-handed Hammer Rows - 5 or 6 sets of 12 to 15 reps each;
- Leaving the arms to the sides on the block in a standing position - 4 sets of 12 to 15 repetitions each.
3 lesson - triceps and biceps
Both of these muscles are trained in one session. Very often the judges do not give them as much attention as the back or chest muscles. Simply put, in Mens Physicists not much attention is paid to triceps and biceps.
- Narrow grip barbell presses - 4 sets of 8 to 10 reps each;
- French press - 4 sets of 12 to 15 reps each;
- Lifting the bar for biceps - 4 sets of 8 to 10 repetitions each;
- Sitting dumbbell curls - 4 sets of 12 to 15 reps each.
4 lesson - legs and shoulders
The feet of the judges in mens physicists pay the least attention. First of all, this is due to the fact that athletes, according to the rules, go out to pose in shorts and their legs are poorly visible. The only thing you need to pay attention to is the shin. On the fourth training day, the main focus is on working out the deltas and lower legs using small weights.
- Bench press in a standing position - 4 sets of 10 repetitions each;
- Swing with dumbbells to the sides - 5 sets of 12 to 15 repetitions each;
- Swing with dumbbells in front of you - 5 sets of 12 to 15 repetitions each;
- Bent-over dumbbell swings - 5 sets of 12 to 15 reps each;
- Squats - 4 sets of 8 to 10 reps each
- Weighted Calf Raises - 5 sets of 20 to 25 reps each.
It is important to note that the last set, when working out the lower leg, must be performed to the point of muscle failure. When choosing working weights, be guided by the fact that when performing movements you can speak calmly. You can use this mens physicist training program as a base and make changes to it in accordance with the characteristics of your body and physique.
All about training, performances and the required standards of mens physicists, see this video from Dmitry Yashankin:
