Category mens physicist rules. Men Physique is a new category in bodybuilding specifically for beachgoers. Who looks better Mens Physicist or bodybuilder
On the prospects of this new for RussiaVladimir Ivanovich Dubinin, President of the Federation of Bodybuilding and Fitness of Russia.
- Vladimir Ivanovich, what is beach bodybuilding? How is it different from other types of bodybuilding?
- Beach bodybuilding, like all disciplines of bodybuilding, has its own clear rules, which the Federation of Bodybuilding and Fitness of Russia entrusted to develop the International Federation of Bodybuilding and Fitness. Just as in classical bodybuilding, we proposed to link the assessment of each athlete with height and weight indicators, but with a smaller weight tolerance than in classical bodybuilding. Thus, we have divided bodybuilding into traditional, classic and beach. With the introduction of strict rules, it is possible in the future in Russia to consider beach bodybuilding as a sport and hold full-fledged competitions in this discipline.
- Why is there no consensus among Russian fans of "iron" sports about Men's Physique?
- The fact that beach bodybuilding is still ambiguously perceived by some athletes is not surprising. A similar difficult path at one time went through classic bodybuilding. I remember that I also shrugged my shoulders and said: “What kind of bodybuilding have I been doing all my life?”. Now a similar situation is happening with beach bodybuilding. The discipline "beach bodybuilding" in our country has a great future.
With its development, bodybuilding becomes a truly mass sport. This is a kind of counterbalance to traditional bodybuilding, in which athletes have to prepare for 10-15 years before entering a major tournament and competing with someone. While many people want to compete and perform in tournaments. The task of our federation is to create and form a program for the improvement of the nation. And the task of any sport is to be an advertisement for physical education and a healthy lifestyle. Beach bodybuilding is such advertising. You don't have to have huge muscles to make a name for yourself.
- What is the federation's position on this issue?
- Any talk about the negative future of beach bodybuilding, in my opinion, is untenable. We simply have no right not to recognize it, because we are part of the International Federation of Bodybuilding and Fitness (IFBB), and for discussing the rules, the IFBB can deprive our judges of accreditations, that is, prohibit judging international competitions. Now more than half of the regional federations that are part of the Russian Bodybuilding and Fitness Federation (FBFR) hold beach bodybuilding tournaments.
- How do you say it right - beach bodybuilding or Men's physique?
- The Federation of Bodybuilding and Fitness of St. Petersburg suggested calling the category Men's physique beach bodybuilding. This name has already been approved by the European Federation of Bodybuilding and Fitness, and in November this year it will be presented at the IFBB International Congress in Brazil. This name allows our athletes to take part in the World Beach Games, World Championships in beach sports, which will also have a positive impact on the development of bodybuilding in general.
On February 4, the well-known bodybuilder and fitness trainer Denis Gusev visited the Soviet Sport studio. He spoke in a new format, answering the most popular search questions on the topic of fitness and a healthy lifestyle.
Many people call Denis the Russian Brad Pitt - he has the appropriate appearance and a similar figure. Denis is interesting primarily because he is the first Russian athlete to receive an IFBB Pro Card in Men's Physique (beach bodybuilding) and the first Russian to win the Arnold Classic tournament in this category.
What is beach bodybuilding
The essence of beach bodybuilding is as follows - there is a preference for proportions, relief, and there are restrictions on mass athletes. That is, these are the athletes that everyone involved in the gym wants to be like.
Initially, there was only one discipline for men - this is big bodybuilding, Denis explained. Over time, it has evolved further and further towards hypertrophy - and only a small number of people began to like it - fans of this brutal big bodybuilding. Plus, this sport began to take so much of people's time that it became a real job. For 24 hours you should only be engaged in that you train for 2 hours, cook yourself 6-7 meals. Your season lasts almost a whole year, with only two months off. And what about ordinary people who just want to look healthy, but they don't have that much time?
They go to the hall and they seem to have a good figure. And they want to show it. You can go to the beach, but we live in Russia and only residents of the Krasnodar Territory can afford it.
And a discipline has appeared in which there are weight restrictions and the main evaluation criteria are just male proportions. This allows a person not to spend too much time on bodybuilding itself. There is such a film - "Fight Club" with Brad Pitt - and so there people worked in the office, and in the evenings sparred in the club. That's our discipline - like that, but not fights.
How many years do you have to prepare for performances in the Men's Physique nomination
“I respect bodybuilders, it's a lot of work. But it's for the 0.5% - 1% of people who are willing to endure it. You need to prepare for 5-6 years. Muscle mass grows extremely slowly, ”says Denis.
In the nomination of beach bodybuilding, there are restrictions on muscle mass. In principle, if a guy is young, he is 18-22 years old, then he will be able to prepare in a year, provided that someone prepares him (some kind of nutrition coach, some kind of trainer in the training method in the gym). And yes, he will be able to get out in a year to the amateur competitive level. Because there are weight restrictions and it is not necessary to be very dry. If you want to go further to the professional level, higher levels are already required.
- How to train for a set of muscle mass?
How to gain mass and how to lose weight are two things that people worry about. 70% of the success of changing the proportions of your body (whether gaining weight or losing weight) is proper nutrition. Not a diet, a healthy diet. I don't like the word diet, it implies a time limit. You are on a diet for two months, and after that you are not told what to do next. And proper nutrition just means that you eat right throughout your life or a very long time. And 30% of success is a properly constructed workout.
If the question is in the set muscle mass, then you take your weight, multiply by the number 36-40. This will be the number of calories you need to consume. If a person weighs 100 kg, then he should consume from 3600 to 4000 thousand calories per day. Under this condition, the preconditions for muscle growth are created. The body gets extra calories that it can put somewhere.
It happens that people complain - I train 5-6 times a week, but the mass does not grow. So the main problem is that people just don't eat enough. Ectomorphs have very fast metabolic processes - he ate something, after two or three hours he was already hungry, everything was digested. The body does not have enough energy, and in order to supply energy, it begins to draw from internal resources - including breaking down muscle amino acids. The body cannot build muscles when they are constantly broken down for energy.
The ratio of proteins, fats and carbohydrates in the diet of a bodybuilder
We have proteins, fats and carbohydrates
In order to have a muscle set, the formula is as follows:
60% carbohydrate
There is such a thing as the glycemic index - the rate of absorption of the product. For white rice, it is 70, and for black or brown rice it is around 65. The lower the number, the slower it is absorbed, the slower the sugar enters the bloodstream and the more useful it is for a person, since he does not gain fat.
Already for drying, the ratio will be different - proteins 50%, and carbohydrates 15-20%.
-What to do if the mass does not grow?
Nutrition is one of the keys to success. A person may have other ratios of hormones, anabolic (produced by one's own organism), if they are not enough or prevail, for example, cotisol, does not gain weight. No matter how you eat, cortisol levels are high when you're stressed. Another possibility is that after the age of 25, the level of hormones produced by the body can decrease by about 2-3% every year. You need to look in detail, what's the matter. Maybe a person ate an extra 150 calories cookie and it does not allow him to lose weight. Ilion undertrains or overtrains.
Training program
The training program should be selected individually. A person's metabolic process can be slowed down - as a result, it needs to be accelerated.
It all starts with 3 times a week, training is called full-body (full-body). Whole body workout.
A beginner works with light weights, the number of repetitions is from 12 to 20. But - every muscle group.
Main muscle groups:
Legs
Back
Breast
Shoulders
Biceps
Triceps
Small of the back
Press
And so during the day, 3 approaches, you need to pump all these groups. With a weight of 60-65% of the maximum. So that when you do the last repetition, it is felt that, in principle, there is strength for 1 more repetition. It is impossible for newcomers to work until they refuse.
After 3-4 weeks, adaptation to the loads occurs. Three times a week a person works out for a month or two. If the person recovers normally, there are no problems with sleep, can be increased to 4 times a week.
And there is already a program. There is a classic four-day split, when a large and a small muscle group is worked out at each workout and it turns out that once a week each group is worked out. Or a “two plus two” workout, when the load is divided, for example, on the top and bottom and the corresponding muscles are pumped.
What causes muscle growth
A person comes to the hall, begins to lift some weights, weights. There is muscle stress, because it is something new. There is a destruction of muscle fibers, a waste of energy resources inside the muscles. The body sees that it is necessary to adapt to this stress. To make it easier for a person next time. The body begins to secrete hormones. But the fact is that if this is a wave process, then the body produces a little more than it needs to return everything to normal. It adapts the person to this weight. If you start to take some weight, after a while you will definitely adapt to it. To develop further, you need to constantly increase the intensity of the training itself. 12-14 reps.
The intensity can be increased in two ways: by increasing the working weights and by decreasing the rest time between repetitions. The fact is that the volume of the muscle diameter is directly proportional to muscle strength and vice versa. If you do 4-6 reps, there is an adaptation in increasing strength. And if you do it for a large number of repetitions, then the adaptation of the muscle diameter.
What is power? This is power multiplied by time. Bodybuilders don't need power, and they don't need strength at all. When they go on stage, no one evaluates them by these factors.
Do muscles grow if you train with small weights?
Muscles will grow if you train with very small weights. If there is a sufficient amount of anabolic factors.
If you want to be strong, you must train like a weightlifter or powerlifter. And if you want to be big (well, not big like powerlifters when they're big and fat), you have to train for reps. The key word is not reps, but time.
You can do 6 times, but very, very slowly. You can do 30 repetitions, but very quickly. It is better to consider the time under load - meet 30-40 seconds. Muscles increase in diameter precisely when performed at such a time.
A video recording of a direct line with Denis Gusev can be seen here.
Four years ago, a new category appeared in the bodybuilding competition program, designed for men with a moderate amount of muscle. It was called Men`s Physique, and the people called it beach bodybuilding. Beachgoers do not have huge muscles, but they can boast of ideal proportions and symmetry. So what is still cooler - big bodybuilding or Men`s Physique?
Among the audience, the new category quickly became popular, because muscular, but not pumped guys are the ideal for most of the fairer sex. Ordinary men coming in gym, rather want to look like beachgoers, rather than like heavyweights, who are often reproached for having a big belly and an unnatural look.
Bodybuilders, on the other hand, reacted poorly to the new category, largely due to the fact that there are many gay athletes among beachgoers. In addition, according to some athletes, beachgoers have to work less, while their rewards have the same value. But in fact, there are not so many differences between these two categories.
Training and nutrition
The rules of nutrition are the same for everyone, bodybuilders just have to eat more calories to maintain their huge muscle volumes. In addition, during the period of mass gain, bodybuilders can afford to overeat carbohydrates and even fats, while beachgoers need to rather strictly monitor the amount of carbohydrates and fats consumed.
In the training process, bodybuilders and representatives of Men`s Physique also have practically no differences; beachgoers plow in the gym no less than heavyweights. Compare the back training of the vice-champion of two amateur Olympias Ivan Vodianov and Men`s Physique star Denis Gusev.
Muscle mass
In big bodybuilding, the more mass, the better - assuming good muscle quality, of course. So, the competitive weight of Mr. Olympia Phil Heath is 111 kg with a height of 175 cm. If he competed in Men`s Physique, the maximum allowable weight for his height would be only 78 kg (175-100 + 3). The competitive weight of the most titled Russian beach bodybuilder Denis Gusev is 93 kg with a height of 186 cm.
Small muscle volumes are much easier to maintain, so the weight in the off-season for Men`s Physique athletes is only 2-3 kg different from the competition. So, Denis Gusev weighs about 95 kg in the off-season. Due to this, beachgoers can perform throughout the year.
Heavyweight bodybuilders can't stay in peak shape for long, and in the off-season they gain much more, often 10 pounds or more. Phil Heath eats up to 125 kg in the off-season, that is, 14 kg more than on stage.
Performance
Beach bodybuilders perform in knee-length wide shorts. They completely cover the hips, so they do not need to pay much attention to pumping the legs. But in Men`s Physique they evaluate such things that they don’t look at in big bodybuilding - skin condition, hairstyle, general attractiveness and presentable appearance.
The posing process is also different. If in bodybuilding there is a clear set of poses, each of which demonstrates certain muscle groups, then in Men`s Physique the proportionality and symmetry of the whole body is evaluated, therefore the poses are of a general nature: facing the judges, left side to the judges, right side to the judges and back .
Another difference in the performance process is a free program, thanks to which a bodybuilder can be remembered, show his artistry, plasticity, charisma and other personal qualities. In Men`s Physique there is no free program and any frivolity is prohibited.
Pharmacology
If pharmacology is an indispensable component of success in big bodybuilding, and there is nothing to do without its use in competitions, then the muscles necessary for Men`s Physique can be developed without the use of pharmacology. Another factor preventing the active use of pharmacology in Men`s Physique is a large number of side effects, many of which, such as hair loss or skin problems, can lead to loss in competition.
Denis Gusev, Arnold Classic Europe and Neva Pro Show winner in the Men's Physique nomination:
- At the beginning of my career, I performed in classical bodybuilding - this is a discipline in which there are restrictions on the height-weight ratio. But if in Russia classic bodybuilding is quite popular, then in the west it died a long time ago due to the lack of a professional league. Therefore, the appearance of the Men`s Physique category came in handy. Its advantages over big bodybuilding are smaller volumes, greater aesthetics and, of course, the fact that you can prepare for competitions much faster. But this does not mean that Mens Physicist is easy, you have to give all the best in training no less than heavyweight bodybuilders. Any professional sport is work at the limit of possibilities, and it doesn’t matter what discipline you play in.
As you can see, there are not so many differences. In any case, everyone in the hall has to plow the same way. Well, who to look up to, huge bodybuilders or slender beachgoers, it's up to you.
In 2012, the IFBB (international federation of bodybuilding) introduced a new men's category - Men's Physique. In Russia, it was dubbed beach bodybuilding and was first included in the competition program in 2014 at the Russian and Eastern European Championships in Yekaterinburg. Even then it was impossible to call this category is small, and now its popularity is only growing.
With Anton Trifonov, master of sports in bodybuilding, IFBB judge and experienced mentor of athletes, we figured out the features of the bikini fitness category. Today we will find out from Anton why the Men's Physique category was created, how the process of training athletes goes and the role of obedience in it.
When a person first hears the phrase "beach bodybuilding", he imagines a sort of strong guy in swimming trunks, who is engaged in physical education on the beach under the surf. Let's understand a little about the concepts: what is beach bodybuilding, how did it appear, and what is the meaning of this sport.
Beach bodybuilding is a relatively new category that has emerged in order to make bodybuilding more popular and bring it to the masses. This category takes us away from the kind of hypertrophy that we see in bodybuilding to a pleasing look, beautiful and healthy body. Beach bodybuilding personifies the cover of Men's Health magazine, for example. A young guy with a beautiful torso, broad shoulders, a radiant smile and fashionable styling. This competitive category was introduced precisely with the aim of showing the body that people will like, taking into account the trends of the time, and will serve as a good motivation for sports.
- A high goal in one category. So, what does the Men's Physique standard look like?
- A surfer guy standing in the rays of the sunset, personifying freedom, striding boldly forward through life, positive-minded, with a beautiful athletic and healthy body and, most importantly, sexually attractive.
- What is the main difference between beach bodybuilding, for example, and classic bodybuilding?
- These are, of course, evaluation criteria: classic bodybuilding is, first of all, proportions and muscle development. Beach bodybuilding is the first impression, beauty, sexuality, grooming, neatness of the body. It is quite easy for the viewer to distinguish bodybuilding from beach bodybuilding: in the first case, big guys in shorts come out, in the second, handsome guys in shorts.
- And how did they meet the category of handsome men in shorts in Russia?
- There were some prejudices, of course. Many believed that among the athletes in this category there are many young men of non-traditional sexual orientation. But this is nothing more than the conversations of people on sofas. However, for a long time this category, having a place in international competitions, was not introduced in Russia. And only in 2014, for the first time, beach bodybuilding competitions were held at the Russian level. It happened, by the way, in Yekaterinburg. Now this is the most numerous category in Russia too.
- What are the criteria for evaluating an athlete on stage? What is valued above all else?
- The main criterion is sexual attractiveness. In this concept, we include a beautiful athletic body, and its proportionality, and a pleasant smile, and confidence in movements, and a twinkle in the eyes.
In this case, I understand what the prejudice is associated with in relation to this category, where the sexuality of a man is evaluated by a judicial colleague, which mainly consists of representatives of the stronger sex.
- Of course! That is why, to evaluate the Men's Physique category, special teams of judges are already being created, consisting of women who can evaluate the body not only by sports criteria, but also by its attractiveness.
- What should an athlete initially have in order to qualify for prizes in this category?
- Good genetics in terms of body proportions and charisma. Here we first of all ask the question: how handsome are you, guy? Are you able and ready to show yourself?
An athlete doing athletics wants to get to the Olympics. What can an athlete strive for - a "beach"? To what peak does everyone who enters the stage dream of reaching?
- The peak will be the performance at pro tournaments, that is, at professional level. The way there lies through regional, Russian and international tournaments. But many athletes in this category came simply for a beautiful body and satisfaction of their sports ambitions, not striving to reach the pro level. Actually, for this, the category was created in order to popularize classes in the gym without compromising health.
- How is the process of training an athlete going? How long does it take?
- First of all, we inspect the current form and set goals and objectives. We determine which starts in the upcoming season will be “too tough” for us. I always offer an athlete 2-3 exits per season, one of which will be the key one, and we prepare the peak form for him. Next, we paint the training plan: their number, frequency, exercises, weights, accents - everything to the smallest detail. More precisely, there are no trifles here - every detail is important.
In the same way, we draw up a nutrition program: what to eat and drink, in what form, how much and when. Then we move on to the equally important part - posing. We look at what an athlete can do and decide on the number and time of classes - it is important to start early and exercise regularly. Well, on the road: regular inspections of the form, not online and not from the photo - only live. Joint training up to 3 times a week, if necessary, consultations. On the eve of the competition, I am constantly in touch with all my wards: together we go to the federation reviews, adjust nutrition and training, practice posing.
As for the preparation time, for the “zero” level it is about a year: six months for weight gain, 2-3 months for its adjustment, 2-3 months for “drying” the body. The term may decrease due to your achievements at a given time.
- What requirements do you impose on athletes in the process of preparation?
- Hard work and obedience. Without diligence, you will not get a form, and without obedience it is easy to spoil it. I often come across the fact that athletes begin to show independence where it is not needed at all. Our sport needs a person who looks at the athlete from the side, as the judges on the stage will do. I watch, analyze, draw conclusions and correct the program. A person comes home after a consultation, looks at himself in the mirror, draws other conclusions and departs from the program - kefir for the night, for example, or a little candy. In the morning tears, sadness and remorse (laughs). Sometimes it takes anger and resentment, especially if the form was promising and promising. I always say: entrust your body to a person - trust completely and to the end. So after the season, we can conclude about the competence and power of the coach.
- A few words for those who doubt whether to speak or not?
- Ask yourself, why are you doing this? If the answer comes right away, and the desire does not disappear anywhere, we must begin!
- What do you wish to beginner athletes?
- Strength, patience and a positive attitude in everything!
For questions about preparing athletes for competitions, you can contact Anton personally, multiple champion of the Ural Federal District, winner of the Russian, European and World cups in fitness and classic bodybuilding, and now the personal trainer of champions.
tel.: +79122398439
AT recent times a trend in sports has become popular, if you can call it that, a mens physicist. These are some “non-bodybuilders”, as they are called by representatives of bodybuilding and the “big mass”. However, the biased attitude on the part of the classics did not prevent these athletes from creating a separate direction in sports. Mens physicist is first of all aesthetics and beauty. What should be the ideal body proportions mens physicist?
body proportions mens physicist
The above nomination is a kind of symbiosis of classic bodybuilding and fitness. In demonstration performances, an athlete should not amaze the audience and judges with impressive volumes and mass. The main emphasis is on "venousness", visibility and pumping.
Body parameters mens physics must meet two main criteria - the proportional ratio of shoulders and waist. In addition, there are additional "characteristics": a pretty face, healthy skin, not thin legs, relief abs.
Waist - as narrow as possible, shoulders - as wide as possible. This is the law of proportion mens physicists. The whole point of the nomination is aesthetics with moderate muscle volume, demonstration ideal body parameters and proportions.
What should be the parameters of the body mens physicist - dry numbers
To understand what body parameters an athlete must have in order to adequately present himself in a category, let's look at athletes famous in this discipline.
Jeff Seid
The youngest IFBB professional. The guy was only born in 1994, and has already managed to take part in more than a dozen tournaments among beachgoers. With a height of 182 cm, Jeff weighs 92 kg - this is a competitive weight. The volume of the biceps is 45 cm, while the waist is 75 cm. Seyd's chest is 128, and the lower leg is 43 cm. Both forearms are 39 cm each. That is, you already figured out for yourself that you need at least 90 kg for success with a height of 180 cm. Here This is what the player looks like now: proportions of the body of this mens physicist impress.
Sergi Constance
Let's take an example of another famous beach goer, fitness model and aesthete Sergi Constance. Anthropometry mens physicslooks like this: the bodybuilder's height is 185 cm, which is slightly higher than that of Seid, and, accordingly, 98 kg of dry weight. Sergi's biceps swung up to 48.5 cm, chest volume 126 cm. That is, this athlete weighs over 90 kg.
It is worth noting that the mass of the athlete decides. Recently, there has been such a tendency that, under equal conditions, judges give a higher rating to those whose muscle volumes are more impressive.This is how the body proportions of Sergi Constance look like now:
Denis Gusev
Denis Gusev enjoys great success in foreign tournaments, so his body proportions and dimensions in the analysis of ideal for mens physics also cannot be overlooked. Denis's height is 186 cm, and his weight is about 95 kg. Chest volume 116 cm, biceps 44 cm, while the waist is 83 cm. The athlete is now preparing for the competition and looks like this:
What is the result?
Here is the ratio of body proportions that mens physicists need to focus on:
- Height: 180-190 cm
- Weight: 92 - 100 kg
- Biceps: 45 to 50 cm
- Bust: 115 - 130 cm
- Waist: 75-85cm
