Probably, everyone has repeatedly heard speeches saying that bodybuilding is dangerous for a person, “pitching” does not last long, and for women this sport is completely unnecessary. There is a small amount of truth in this, because professionals who use various drugs and work with huge weights really put themselves at risk. But there are so-called straight people - people who strive for a bold, without excessive muscle mass, body. So, classic bodybuilding is a sport without anabolics and large weights. Weight of 80-90 kg for him is the norm, and the bench press "reaches" 150-180 kg.
Classic bodybuilding: what is it?
In addition to the above facts, this sport has very strict restrictions and rules. One of the fundamental factors is the growth of the athlete, depending on which it is determined how its weight and muscle volume should be. This allows you to achieve the most harmonious and natural physique of an athlete, which cannot be said about the pro-group taking anabolic steroids, which makes it possible to "step over" the natural maximum of muscle mass. Some believe that classic bodybuilding does not give the best of the expected results, because of which it was never ranked among the Olympic sports. However, this does not stop organizing many competitions, the popularity of which is growing annually. Bodybuilders themselves, preferring its classic variety, flatly refuse to take drugs that accelerate weight gain, protein synthesis, and the like.
Like any other sport, classic bodybuilding has its own rules and requirements, according to which participants are allowed and evaluated. To begin with, we present 3 main weight categories of athletes established for him:
- Athlete's height up to 170 cm: weight = height-100 (max. Deviation 2 kg).
- Athlete's height up to 178 cm: weight = height-100 (max. Deviation of 4 kg).
- Athlete's height over 178 cm: weight = height-100 (max. Deviation of 6 kg).
Participants themselves are evaluated in seven different poses so that they can demonstrate the degree of development of each muscle (biceps / triceps, shoulders, back, abs, legs).
As we wrote above, such bodybuilding every year attracts more and more people seeking to get a beautiful body. Among the more advanced athletes who have already become idols for many, we can distinguish Aaron Curtis, Alon Gabay (Alon Gabbay), Jason Dwarika (Jason Dwarika), Brock Cunico (Brock Cunico), Greg Plitt (Greg Plitt) . We can often see all of them on TV and magazine covers; bodybuilding news reports on their next successes. The training of the athletes themselves, as a rule, is not very different. Basically, these are 2-3 exercises that are comparable in one training day . In most cases, bodybuilders draw up their training program to make a complete separation in terms of pumping. This means that a rough plan will look like this:
- Monday - chest / abs.
- Tuesday - back / trapeze.
- Wednesday - shoulders / abs
- Thursday - relaxation or cardio training (running, cycling).
- Friday - Biceps / Triceps.
- Saturday - legs / abs.
- Sunday - rest and full recovery.
Each new week starts the same way - with the same load on the same muscles, however, the exercises themselves are best changed every 2-3 months to avoid getting used to it. It should be noted that nutrition remains very important, which has become almost a priority in the life of an athlete. To achieve the best result, you need to eat food with a high protein content (daily norm - 2-3 grams per 1 kg of weight) and slow carbohydrates, with a low level of fat (especially saturated). The lion's share of bodybuilders uses sports nutrition, which includes protein, gainers, BCAA, glutamine, creatine and multivitamins. There are no difficulties in acquiring them now, because bodybuilding products are presented in a huge assortment. In addition, you can purchase all kinds of simulators, specialized clothing and accessories (straps, belts, etc.).