The concept of “mens physicist” appeared recently. This is one of the areas of bodybuilding. Adherents of this sport have lightweight workouts. Also adherents mens physicist special nutrition. These factors allow a person to possess a sculpted body and attract the attention of other people. However, this branch of bodybuilding requires hard work in the gym.
Direction "mens physicist"
Simplicity is the most important advantage of this type of bodybuilding. Training mens physicist does not oblige the athlete to strictly monitor his training. It will be enough for three months to gain mass, and then go through a drying course. This will already allow the bodybuilder to participate in competitions.
However, in practice, a person will need to regularly visit the gym and work hard. Otherwise, there will be no result. An athlete does not need to have muscle mass above 100 kilograms. To participate in the competition it is enough to have a raised torso. Mens physic training is the first step in a bodybuilder's career. Since a person will learn how to build muscle. The athlete will also have experience in participating in competitions. All bodybuilders on the covers of magazines are adherents of mens physicist.
What do bodybuilders focus on?
This category of sport was invented by the international federation IFBB. It began to popularize Denis Gusev. Such athletes are in demand in the media space. For adherents to the mens physicist, there are no separate training programs or techniques.
The main goal of the direction is the construction of aesthetic proportions of the body, and not an increase in mass. That is why all classes are based on basic exercises. What athletes focus on:
- Shoulders and deltas. These muscles allow you to form the width of the body and the waist of the athlete. The main focus of athletes is the shoulder girdle. To work out these muscles created special exercises.
- Slim waist. For this, athletes from the training complex remove oblique muscle exercises. Also in the program there is no deadlift. Since it increases the back, the waist.
- Muscles of calves. At competitions, athletes go out in shorts. Therefore, athletes pay special attention to the appearance of calves.
- Chest and biceps. These muscles form the width of the body. In their training, athletes use the barbell, dumbbells and push-ups.
People who have chosen this direction of bodybuilding regularly exercise in the gym. A bodybuilder who weighs 100 kilograms spends a lot of money so as not to lose his mass. Adherents to the mens physicist system do not follow strict diets to maintain their weight. It is enough for such people to look aesthetically pleasing. This is the main task of athletes.
First day: chest
Most athletes follow Denis Gusev's training. Since this man won the mens physicist competitions in 2013. Gusev’s chest is almost perfect. In the style of mens physicist mens physicist Denis training includes:
- Ten minute workout.
- Performing a bench press on an inclined bench. You should do 5 sets of 15 times. Weight is selected based on the capabilities of the athlete.
- Use of the Hammer exercise machine. On it you need to perform 5 sets of 12 repetitions.
- Butterfly exercises. It is necessary to do 5-6 approaches 12 times.
If the athlete is very easy to exercise, then you should increase weight. The main goal of this workout is mens physicist for mass - a large number of repetitions. Do not drink water during exercise. A variety of chest exercises increase the number of working muscles. Denis Gusev does not recommend removing any simulator from his circuit.
Second day: back
Mens physics trainings allow you to create a triangular figure. The proportions of the body become voluminous. The waist seems narrow. The study of the back contains:
- Exercises on the horizontal bar. Pullups should be done without weighting belts 6 sets of 10 times.
- Tilt barbell rod. You need to complete 5 sets of 15 reps.
- Training at the Hammer. You should do exercises with a reverse grip of 5 sets of 12 times. You also need to work with one hand. With the same number of sets and reps.
- Block exercises. It is necessary to take your hands to the sides 15 times with five approaches.
Weight should be used minimal, but not very light. At the beginning of the training, mens physicist on his back needs to experiment with him. The pause between sets should not be higher than one minute.
Third day: biceps and triceps
Training these muscles should be done in one day. Since for mens physics other parts of the body are more important. Training biceps and triceps includes:
- Narrow grip exercises. You need to perform 6 sets of 10 repetitions.
- Flexion and extension of dumbbells sitting. Recommended weight is 8-10 kg. You need to do 4 sets of 12 times.
- Lifting the barbell to the biceps muscles. 4 sets of 10 reps should be performed.
- French bench press. This exercise needs to be done 15 times with four approaches.
Denis Gusev followed this particular technique. He does not recommend adding or removing exercises from the program. Since its effectiveness can be significantly reduced. There should be a separate training day for biceps and triceps.
Fourth day: shoulders and legs
Athletes pay little attention to the thigh muscles. Since they are covered with shorts. Training and nutrition mens physics focuses on the torso. However, it is necessary to work out the shin. Since these muscles are not covered by shorts. Shoulder and leg training includes:
- Barbell exercises. It is necessary to perform a bench press, 4 sets of 10 times.
- Swing dumbbells to the side, in front of you and in a bend. The muscles of the shoulders work during exercise. You need to complete a total of 15 sets of 12 times. Every 5 approaches you need to do the following exercise. Denis Gusev recommends starting with swings with dumbbells in front of you, then proceed to swings to the side and at the end do it in a slope.
- Exercises on the legs. Need to do squats with a barbell, 5 sets of 8 reps.
- Pumping shin. It should be understood on socks with a weighting belt. You need to do 5 sets of 25 reps.
For the last exercise, athletes are advised to take a lot of weight. Since the shin needs to be worked out well. Weight should allow easy communication during the exercise. Overexert these muscles, too, is not worth it.
Athlete Nutrition
The bodybuilder's diet should not have sugary and fatty foods. Since the training program mens physicist and nutrition are aimed at maintaining an aesthetic physique. Excess calories can ruin a figure. Features nutrition athletes mens physicist:
- Eating every 2 hours. Servings not more than 200 grams.
- Exclusion of sweets and drinks from the diet.
- During training, consume 1,500 calories, 1.5 g of protein and 0.3 g of carbohydrates per 1 kilogram of body weight.
- In the diet should be both vegetable and animal protein.
Before the competition, athletes switch to a carbohydrate-free diet. Most often this is done a few weeks before the show. Bodybuilders also consume a lot of water.
Conclusion
Mens physic training will be ineffective if a person has little time to relax. It is necessary to give classes in the gym 4 days, and 3 days. Optimal lesson schedule:
- On Monday, work out the chest.
- Wednesday back.
- On Thursday - biceps and triceps.
- On Saturday, work out the shoulders and legs.
If you follow this training program mens physicist, a person will notice the result after two months of work. Particular attention should be paid to nutrition. Since mens physicists in the diet should not have high-calorie and fatty foods.