It’s very nice that you continue to look “at the flame” on this blog. With pleasure, I will tell you about the “Men’s Physique training program.” I will describe an exemplary food plan and highlight the main differences between beach bodybuilding and standard bodybuilding. Pleasant reading.
- What is Men’s Physique?
- What is the difference between beach bodybuilding and the standard bodybuilding?
- What is similar between beach and standard bodybuilding?
- Training program
Honestly, until recently, I myself did not quite understand what the Men’s Physique is. Does it relate to weight? Or form? Is it something like a strongman?
It turned out to be easy. I began to delve into this topic, rereading the sea of information, delving into the training programs and the complexities of the leading representatives of this sport, looking through gigabytes of video. And, finally, I am ready to share with you my conclusions from a professional point of view, without bias, and complicated explanations.
What is Men’s Physique?
It turns out that this is one of the offshoots of bodybuilding. It’s like in religion. For example, Orthodoxy is a branch of Christianity, although there is also Catholicism, Protestantism.
It is also called beach bodybuilding. Why beach? Okay, let’s imagine the beach together. What are the guys wearing? Melting, of course, but there are still some guys in shorts and swim trunks, hiding the lower part of the body, but giving breathing to the skin. It is in such shorts that representatives of this power sport work out.
Because of this peculiarity and difference from the main bodybuilding trend, the Men’s Physique has undergone changes to the training programs. In contrast, athletes’ physique does not involve too much muscularity or competitions and generally does not focus on their legs.
What is the difference between beach bodybuilding and standard bodybuilding?
As I said, unlike standard bodybuilding, beach bodybuilders can perform in long shorts – this is the first difference.
As a rule, standard bodybuilders devote most of his training to the upper body (the torso, arms, shoulders, neck), while the lower muscles don’t receive much attention. This is the second difference.
The total body weight of beach bodybuilders is less than that of the usual “Arnold Classic” participants – this is the third difference. Read the article about the best exercises with dumbbells.
What is similar between beach and standard bodybuilding?
Both training programs include the same basic exercises and food recommendations.
Although the show of legs is allowed, because of the greater anabolic response and lack of focus on body symmetry, beach bodybuilders continue to train their legs, but that’s not the main focus.
In spite of the fact that the legs of beach bodybuilders are not in the priority, their shins are still seen from under the shorts – and they are rock hard.
It has been said: “The rich have their quirks.” It would seem, well, that standard bodybuilders work to pump up their legs fully. Why resort to such inconvenience? And for what? Do you agree with me?
An approximate training program in Men’s Physique
A special feature of the program is that it can be supplemented or customized, if needed. But do not forget that the exercises must be performed in this order to maximize muscle development.
Men’s PhysiqueDo not forget about the warm-up at the beginning of the training (about 10 minutes), and about the cool-down. This will not only warm up the muscles and prepare joints, but also help stabilize the body’s systems.
It is also worth noting that the training is built on the principle of smaller to bigger. That is, intensity training starts from the easiest and ends with the heaviest. This is due to the fact that you will rest more on the weekend. The body will have time to recover.
You can also break this program into four training days, the last of which is to focus on your legs, abdomen, and sides.
Chest and triceps
- Bench press lying on an incline bench – 5-6 sets, in each of 12-15 repetitions;
- The abdomen in the Hammer machine is 5-6 sets, in each of 12-15 repetitions;
- Arms in the “Butterfly” machine – 5-6 sets, in each of 12-15 repetitions;
- Push-ups on the uneven bars – 4-5 sets, each with 10-12 repetitions;
- French press – 5-6 sets, in each of 12-15 reps.
- Abdominal exercises.
Back and biceps
- Thrust rod in the slope – 5-6 sets, in each of 12-15 repetitions;
- Thrust of the upper block to the chest and behind the head – 5-6 sets, in each of 12-15 repetitions;
- Squats with a barbell – 5-6 sets, in each of 12-15 repetitions;
- Thrust of the lower block is 5-6 sets, in each of 12-15 repetitions;
- Flexion of arms with a barbell on the biceps – 5-6 sets, in each of 12-15 repetitions;
- Concentrated arm bending – 5-6 sets, in each of 12-15 repetitions.
- Exercise at the waist.
Shoulders (legs optional)
- Army press standing – 5-6 sets, in each of 12-15 reps;
- Arnold’s wrestling – 5-6 sets, in each of 12-15 reps;
- Army press of the neck – 2-3 sets, in each of 12-15 reps;
- Lifting dumbbells at the sides – 5-6 sets, in each of 12-15 repetitions;
- Lifting dumbbells through the sides in the slope – 5-6 sets, in each of 12-15 reps;
- Squats with a barbell or Romanian thrust.
- Leg presses.
- Dumbbell slopes to the sides – 5-6 sets, in each of 12-15 repetitions.
As we can see, the beach training program differs from the standard, but insignificantly. Although, the feature of the Men’s Physique program is the number of approaches and repetitions in one exercise. I would like to stress once again that exercises, principles, and nutrition remain the same. I hope you liked the Men’s Physique program of training. Read the article about Rowing simulator.
I would be grateful if you share this article with your friends through social networks. Be sure to write your opinions in the comments below. All for now. Go in for sports and your health.
Watch the Men’s Physique Motivation: