What is Mens Physic? Weight training program and nutrition

03.26.2020 Category: AthletesAuthor: Elena Matiko

• 1 A variety of categories Mens Physicist.
• 2 Preliminary judging
• 3 Mens Physicist Competitions
• 4 Mens Physicist (Beach bodybuilding) at competitions in Russia 2014
• 5 Mens Physicist Video
• 6 Who are you, a physicist? #43 IRON RATING
• 7 Mens Physicist Competition
• 8 Dzhigan - champion Men's Physicist
• 9 Mens Physicist Competitions, Mens Physicist Training
• 10 Sergey Balaev about Mens Physicist
• 11 Chest workout:
• 12 About the Men's Physicist category
• 13 Vladimir Dubinin - interview about Mens Physicist
• 14 Mandatory poses. 14.1 DEMONSTRATION POS. BASIC RULES.
• 14.2 Comments that may lead to a low score:

A variety of categories Mens Physicist.

The variety of IFBB categories and their presence in the rating scale depend on the number of applicants who want to take part in the competition. Today there are the following categories:

1. Juniors are divided according to the following indicators: up to 1.7 m, up to 1.75 m and above, absolute championship;
2. Men (Arnold, Classic, Amateur) up to the following indicators: 1.72 m, 1.75 m, 1.78 m, 1.81 m, 1.84 m and above, absolute championship;
3. Men (World Championship, European Championship) up to the following indicators: 1.7 m, 1.74 m, 1.78 m and above, absolute championship;
4. Male masters who are over 40 years old are an absolute category.

Additional categories, if there is a need, are introduced by the organizers after notification and discussion of this nuance with the founders of the IFBB.

Preliminary judging

It happens that eighteen or more participants enter a category. If there are seventeen people - not required. The entire category is called for selection, the participants line up on stage in 1 line. If there are a large number of participants, they line up in 2 or 3 lines. Contestants line up in a frontal position, facing the judges. First, the competitor with the lowest number is on stage right. After a few minutes, the judge begins to move, leading the line of contestants to the left side of the stage. This way, the contestants are numbered in reverse order, so the judges can get a good look at everyone. When participants stand in several lines, similar actions are performed again for the next participants.

The main mistake is that the condition for fulfilling the mandatory pose is not fulfilled. Considering even that the judges cannot see the numbers, they are not able to correctly assess the quality of muscle mass, size, and proportionality of the figure. We are used to curling up, exposing our waist. In addition, most Men's Physique participants have not realized that a lot of muscle mass is not valued, and they still show it. Men's Physique is not a bodybuilding competition, and the judges know it.

As soon as the participants have introduced themselves, the main judge begins to call them in order of five people, comparing them in 4 poses. At this point, the judges select, noting the weakest. As a result, 15 contestants are selected for the semi-finals.

It is possible that the preliminary stage will not be completed after the presentation of the judges' protocols. Because when choosing TOP-15, it often turns out that several participants marked the weakest with an equal number of marks. In such situations, in order to compile a list of semi-finalists, such contestants are then called for re-comparison by the chief judge, and the weakest ones are again selected based on the conditions set by the chief judge. For example, they choose 1 out of 4, etc.

This concludes the preliminary judging.

advertising is not displayed

My training. Mens Physicist (Autumn)

They will definitely add volume to your lats, rhomboids, biceps, and forearms. It's sad, but recently pull-ups have received very little attention in physical education classes, simply because not many schoolchildren are able to do them.

And it is very doubtful that in the future we will have a generation of strong people who can do pull-ups without problems. This is a mess, so it's time to arrange a meeting between your chest and the bar! We assume that most young people reading this article can do one pull-up with their own weight. If you are not capable of this, but have been training for several years, you should seriously reconsider your approach to training, nutrition, or both!

But even if you can do 20 pull-ups, we're sure you'll find something interesting in this article to put into practice. Below, we'll share 5 techniques that will help you get more out of your pull-ups. Isometric holds on the horizontal bar We consider this technique first because it serves as the basis for further progress in pull-ups.

Pull yourself up so that your chest is level with the bar and stay in this position for as long as possible. It is unlikely that you will be able to hold out for more than 1 minute. The shoulder blades should be brought together as much as possible, and the chest should move forward.

After a few seconds, you will feel the muscles in your upper back burning. These are the muscles you want to engage with every rep of a pull-up. Despite the burning, tighten your muscles even more! Incline press for Men's Physicist. Support in the feet is very important; the shoulder blades are pressed tightly against the back. Be sure to make a good bend in the lower back, leaning on your hips and shoulder blades. We release our hands under control and three-quarters up, do not lock ourselves in the elbows.

There must be constant tension in the pectoral muscles. As soon as you lock your arms at the elbows, you will get unnecessary. Get up, accompanied by a large glass of water with Animal Pack, a complex of vitamins and amino acids.

At 12 o'clock - breakfast - oatmeal, seasoned with milk and raisins. Taking hydrolyzed protein. I bought myself a new training belt.

Mens Physicist (Beach bodybuilding) at competitions in Russia 2014

July 30, 2014

Lucky streak

In 2012, at the age of 31, the athlete decided to try himself in classical bodybuilding. A professional approach to the matter required me to contact a coach who would develop a program for quickly gaining competitive shape. World champion Dmitry Yashankin agreed to help him. Just 3 months later, Denis became 8th at the Russian Championship. Then the streak of luck began.

1. In the spring of 2013, he took part in 3 competitions and won the Moscow Region Cup in the free program.
2. Took 3rd place in the fight for the Moscow and Eastern European Cups.
3. Passed the Master of Sports standard in bodybuilding.
4. In the fall, I competed at the fitness championship and came second.

In the same year, he became a student at the University of Economics and graduated with honors in 2014. He began combining training with the position of assistant vice president of the Villagio Esta company and his own business.

Who are you, a physicist? #43 IRON RATING

July 21, 2014

Dzhigan - champion Men's Physicist

June 19, 2014

A fairly well-known hip-hop artist in Russia, Dzhigan (in fact, his name is Denis Ustimenko-Vanshtein) planned to visit the Republic of Moldova. His goal is not only to give a concert, but also to take part in the bodybuilding championship traditionally held in this country - in the Men's Physicist category, which is held according to the IFBB version. Denis has been involved in sports for a long time. Since the age of eleven, he has been actively training, doing kickboxing, thai boxing and boxing. By the age of nineteen, he was already a master of sports in kickboxing, a two-time champion of Ukraine, and took second place at the European Championship, and was a Ukrainian champion in hand-to-hand combat. Currently, he is seriously interested in bodybuilding. And, despite the fact that most of his time is spent traveling with concert programs, he still manages to maintain his excellent athletic shape.

It is clear that this news may not go down well in some sports circles. But let’s be fair, is it often possible to observe how people in show business who have achieved a certain popularity take such steps? I think this is the first time this has happened. (You can ignore the story around Kuritsyn). In fact, Dzhigan’s act can be regarded as a manifestation of some heroism. After all, he decided to take the test not just in bodybuilding, but in the scandalous category of men's physicist. Agree that there are few people who would agree, having achieved certain successes, to go out and compete in a fair fight for a sports title, risking their reputation in the process

The most important thing about this is the positive moment that will affect the popularity of bodybuilding in general. Dzhigan is very popular among young people, he has his own fan club

Even if several people, following him, begin to visit gyms, he will undoubtedly make his contribution to the development of the popularization of bodybuilding.

Denis was given the idea to start performing by his nutrition consultant and comrade Alexander Prikhodko. He is quite popular in the St. Petersburg community and also tried himself as a mens physicist. Dzhigan and Alexander will compete together, but they will compete in different height categories. You may ask, why Moldova? The answer is obvious, there are no weight restrictions in this category, unlike tournaments held in Russia. This means that you can prepare without any incidents. With a height of 179 centimeters, Denis weighs just under 90 kilograms. And the news is good for fans. After the competition, Dzhigan plans to give a concert.

Biography of Gusev

Denis was born on August 11, 1981 in the provincial town of Tikhoretsk in southern Russia. The active boy attended martial arts sections and tried himself in team sports. When he was 10 years old, his coach suggested that he take up athletics seriously. The teenager showed high results in high jumping and was destined for a professional career in this discipline. In high school I took up strength training.

The young man liked the transformation of the body, and he attended classes with pleasure. After graduating from school, Denis entered the sports academy. In my second year, due to financial problems, I was forced to leave training and go to work. After 6 years of study, he became a master, and at the age of 26 he moved to the capital.

There he was offered a position as a personal trainer at the prestigious World Class. Denis compiled programs for famous politicians and pop stars, and worked part-time as a model. Filmed for “Maxim”, “Iron World”, “Wedding”, “Optika Magazine”. His face appeared in commercials for Megafon, Delta, and Zoombi.ru. The athlete represented the World Class and X-fit fitness networks.

Sergey Balaev about Men's Physicist

August 6, 2014

Nutrition for athletes

A bodybuilder's diet should not contain sweet or fatty foods. Since the mens physic training program and nutrition are aimed at maintaining an aesthetic physique. Excess calories can ruin your figure. Features of nutrition for athletes mens physicist:

• Eating every 2 hours. Portions no more than 200 grams.
• Eliminating 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.
• The diet should contain both plant and animal protein.

Before competitions, athletes switch to a low-carbohydrate diet. Most often this is done several weeks before the show. Bodybuilders also drink a lot of water.

Chest workout:

Warm-up jog (10 minutes)

1. Bench press on a bench at an angle of 30 degrees 2x15.3x8
2. Bench press on a horizontal bench 3x8
3. Raising the barbell “negative tilt” (upside down) 3x10
4. Super set (alternately, without rest) Dumbbell chest press 3x10, dumbbell lateral raises 3x10
5. Pullover with dumbbells 3x10
6. Super set (alternately, without rest): Crossover 3x12 top, 3x12 middle, 3x12 bottom.

Dips with additional weight have a very good effect on the lower chest, but I don’t try to do them on the same day as the main workout - my arms get clogged. By the way, for those who have just started training, I do not recommend repeating my program, it can be harmful to your health! The main thing in this matter is the ability to feel your body, to know its capabilities.

Denis Gusev | Denis Gusev

Higher education in sports and economics (both diplomas with honors). Master of Sports of Russia in bodybuilding. Experience of performing among amateurs, at classical bodybuilding competitions since 2012, in the “Men's Physique” nomination - since 2013. Experience performing among professionals since the fall of 2013.

Denis went down in the history of sports as the first Russian: 1). Won a tournament held by the IFBB Pro League;2). Qualified for the Mr. Olympia in the Men's Physique division; 3). Won the 2013 Arnold Classic Europe tournament in the “Men's Physique” category; 4). Received an IFBB Pro card in the same discipline.

Vladimir Dubinin - interview about Mens Physicist

August 25, 2014

Day 10

After long and hard filming on “Man Physicist: Reality,” we felt incredible back pain, then we suddenly remembered that it was summer and this became the reason for a small picnic with proper nutrition in the cozy Murinsky Park, in the north of St. Petersburg. This way of spending the day is recommended to everyone! Still, it’s summer and it’s unacceptable not to have a day off in such heat. It is impossible to do without certain means, so I bought a barbecue, coals for it, a frying grid and, of course, a number of products. We were planning a chicken breast shish kebab, but we couldn’t resist the wings in barbecue sauce, then we bought vegetables and potatoes for baking and now we could start the picnic. The total cost was 1000 rubles. A special adventure awaited after the destination was reached, during the whole journey I managed to scratch myself on a new grill, when I arrived there was a grill nearby and a pack of coal nearby, in the end nothing was used. Sweet pepper was prepared for the first time, it tastes amazing, I recommend it to everyone, it’s both tasty and healthy.

New episodes of the reality show are expected on the muscle.rf channel in the near future, stay tuned for details. Preparations continue.

Mandatory poses.

During bodybuilding competitions, competitors very often deviate from the requirements and standards of the IFBB for Men's Physique. Poses presented by participants in competitions are not subject to evaluation. Judges give assessments only according to international standards, that is, according to the IFBB rules for competitions.

DEMONSTRATION POS. BASIC RULES.

Face. Turn to the judges: You must stand straight, with the direction of your head and gaze coinciding with the direction of your body. One hand is on the hip, and the leg on the opposite side of the body is slightly back. The second arm hangs freely along the body. For a more natural pose, you can bend it slightly at the elbow, with your fingers straight. You need to keep your knees straight, tighten your abdominal muscles, but do not allow excessive tension. The head is raised. This pose is required for the competition; performing it incorrectly will result in lower marks.

Turn left: The first turn that participants imagine is to the left. When demonstrating this pose, you must face the judges with your left side. The torso and head are slightly turned towards the referee team. The left hand is on the hip, and the right hand, bent at the elbow, is in front of the upper body, in the center. Keep your fingers straight. The left leg must be bent at the knee, resting it on the floor. The second leg should be slightly bent at the knee, placed on the toe, but set back.

Back. U-turn to the judges:

You need to stand straight. The gaze and head are directed along the same axis of body direction. The position of one hand is on the hip, and the second is along the line of the body, slightly turned out and bent. Keep your fingers straight. The leg is set back, resting on the toe. The second is bent, but stands straight. On the back, the latissimus muscles should be toned. The head is raised.

Right turn:

When demonstrating this pose, it is necessary to stand with the right side of the body at the place where the judges sit. The head and upper body should be turned slightly towards the judges. The right hand is now placed on the thigh, and the left hand, bent at the elbow, is located in front of the body, in the center. Keep your fingers straight. The right leg must be bent, resting it on the floor. The left leg is also bent, but placed on the toe, set back.

Important!!

1. When performing the required poses, one hand should always be placed on the hip line.
2. Excessive muscle tension is contraindicated, since this demonstration is close to bodybuilding.
3. The frontal pose, as well as the back one, is demonstrated so that one leg, on which the body weight is transferred, forms a straight line with the body, descending at right angles to the stage. The other one has been abandoned.
4. Sideways poses also require proper leg placement. The leg closest to the judges is not moved back. The main thing is not to confuse.

Notes that may lead to a low rating:

• The hands are not in their proper places, but spontaneously perform movements not prescribed in the IFBB requirements.
• The demonstrated muscles are too tense by the competitor.
• The participant's posture changes too quickly. The judges do not have time to assign points.
• Presence of deformities on the body.
• Enlargement of the male mammary glands (gynecomastia).
• Disqualification is inevitable if the Chief Judge has many comments and corrections to the competitor.

During the competition, participants must go on stage in shorts: the size of the shorts is just above the knees and below the navel; spandex and any logo is unacceptable. Athletes find themselves on stage barefoot and without a T-shirt. There you need to behave as decently as possible. Judges prefer balanced individuals and value the ability to convey their personal characteristics to the competition spectators.

Semi-final: TOP-15

Contestants are listed by number. As during the preliminary judging, the same actions are carried out again. Then everyone is divided into 2 groups, one of which is located on the right, the second on the left. The center of the stage is cleared, allowing the judges to make optimal assessments. The next stage takes place in this free space: the contestants are compared in order in groups of 5 people. At the 1st stage, the main judge calls the participants for comparison in four poses.

At this stage, the judges select the best in the line, who will become the finalists of the competition. During this stage, the judges draw up notes indicating the best competitors who best meet the selection criteria for the nomination. The sheets are handed over to the chief judge, in which the judges make preliminary applications, expressing their subjective opinion. The sheets go to the main judge, who, together with his assistant, begins to form groups for the first and subsequent calls. Also, the chief judge at this time composes his own options for TOP-5.

After counting the votes, participants who will be called into the 1st comparison are identified through comparison. In accordance with IFBB competition rules, comparisons are made in groups of 3-8 people. You need to understand that when forming the 1st comparison based on the general opinion of all those who made the decision, the chief judge allows the judges to understand that the participants from this comparison want to get to the final. But basically, no more than 6 or 5 contestants are called for comparison, so that from the 2nd comparison the judges can make a list of finalists. Quite often, in accordance with the rules for evaluating competitors, less prepared competitors from the 1st comparison are left by the main judge to go through the 2nd, and in such situations the judges are given an additional opportunity to better and more objectively select those who will make it to the finals. Participants are also called to undergo the 2nd comparison, based on the vote count already completed, available in the comparison table. During the 3rd comparison, the judges evaluate the weakest competitors from the semi-finals, who have practically no chance of making it to the finals.

After the 3rd comparison, the judges hand over their individual protocols, ranking them from 1st to 15th. The results are transferred to the summary protocol. The results are already generated automatically: first, the results of 2 judges, indicated by the chief judge, are discarded (it is worth recalling that there are eleven of them in the panel), then the 2 highest and 2 lowest places for each participant from the judges are crossed out, the sum of the points in this stage is the criteria by which the final estimates are set. The highest place is awarded to participants with the lowest number of points.

Competition regulations Men's physicist

April 17, 2014

The rules of the Mens Physicist competition are based on the rules of the judges, who want to see in the participants the correct form with symmetry and fit of the body. For athletes, such an interpretation of the rules leads to confusion: how dry should I be? If you want to participate in the competition, you need to look at images from previous competitions and also pay special attention to what the winners looked like. During the competition, participants must go on stage in shorts: the size of the shorts is just above the knees and below the navel; spandex and any logo are unacceptable. Athletes end up on stage barefoot and without a T-shirt. There you need to behave as decently as possible. Judges prefer balanced individuals and value the ability to convey their personal characteristics to the competition spectators. Musculature and Physique The judge will select suitable competitors who have a symmetrical combination of musculature and physical fitness. This is not a bodybuilding competition, so the amount of muscle must be moderate. Presentation Stage Contestants will be asked to wear short shorts (shorts must be just above the knee and one inch below the belly button. No spandex or logos on the sides are allowed. But manufacturer logos such as Nike or Billabongs are allowed). Contestants move on to a stage where they must be barefoot and shirtless. Fermentation and obscene poses are strictly unacceptable. The judge on stage is looking for someone who will look the best, who will be balanced, who will most successfully present personal qualities to the audience Judging criteria in evaluating the competition Presentation Contestants will walk back and forth across the stage, turning around and resuming movement, while taking additional poses: hand on hip or pocket

They finish the movement near the judges, facing them, then moving to the edge of the stage.

Competition stage Contestants return to groups to demonstrate turns. Judges will have the opportunity to compare the competitors (when they perform opposite each other) in turns. Agents can choose the required class: first, second, third or fourth. For second class competitions: • Up to and including 5'8" • Over 5'8" For third class competitions: • Up to and including 5'7" • Over 5'7" up to and including 5'10" •Over 5' 10" For fourth grade competitions: • Up to and including 5'6" • Over 5'6" up to and including 5'8" • Over 5'8" up to and including 5'10" • Over 5'10" Competitions, conducted at the national level do not include the use of crossovers in bodybuilding. In all other types of competition this is permitted, but at the discretion of the agent or with the permission of the district chairman.

It is important to absorb information about the results of the competition, look at images of participants and previous winners. You need to constantly ask different questions, use different portals and learn. You can achieve anything with a clear goal, a strong mind and hard effort. During the autumn OPA KW Oktoberfest Classic, despite his height of 170 centimeters, the winner in the Men's Physique Medium category was twenty-year-old Andrew Phong, an Ontario resident of Asian descent. Use a diet and training regimen that helps you build the type of physique you want.

In Men's Physicist, nutrition is 80 percent of success. There is no need to be like someone else - this is a failed path.

Categories and champions

Unlike bodybuilding, there are no weight categories in mens physics competitions. Athletes are allowed to be any weight they like. Categories are introduced by height; currently the IFBB has introduced 4 categories: 170 cm, 174 cm, 178 cm and above 178 cm.

This type of competition is aimed at men who strength train, stay in excellent shape and eat a balanced diet, but develop a less muscular, although athletic and aesthetically pleasing physique.

Most of the world's men's physic competitions are held as part of larger bodybuilding competitions, for example as part of the famous Mr. Olympia and Arnold Classic competitions.

In 2016, the winners of the Arnold Classic Men's Physique competition were:

1. Brandon Hendrickson (USA), height 173 cm, weight at the time of the competition 84 kg.
2. George Brown (USA), 180 cm/88.5 kg.
3. Jason Poston (USA), 173 cm/84 kg.
4. Ryan Terry (Great Britain), 178 cm/84 kg.
5. Andre Ferguson (USA), 183 cm/82 kg.

Results of the Mr. Olympia competition in the Men's Physique division in 2016:

1. Jeremy Buendia (USA), height 173 cm, weight at the time of the competition 80 kg.
2. Ryan Terry (Great Britain), 178 cm/84 kg.
3. Jeremy Potvin (USA), 168 cm/69 kg.
4. Brandon Hendrickson (USA), 173 cm/84 kg.
5. Andre Ferguson (USA), 183 cm/82 kg.

Men's Physicist - a harsh sport

September 15, 2014

Day four: shoulders and legs

Athletes pay little attention to their thigh muscles. Because they are covered with shorts. Mens physics training and nutrition focuses on the torso. However, it is necessary to work on the lower leg. Since these muscles are not covered by shorts. Shoulder and leg workout includes:

1. Exercises with a barbell. You need to do the standing press, 4 sets of 10 times.
2. Swing dumbbells to the side, in front of you and in an inclined position. During the exercises, the shoulder muscles work. You need to perform only 15 approaches 12 times. Every 5 approaches you need to do the following exercise. Denis Gusev recommends starting with swinging dumbbells in front of you, then moving to the side and finally bending over.
3. Leg exercises. You need to do squats with a barbell, 5 sets of 8 reps.
4. Shin pumping. It should be understood that you are wearing socks with a weight belt. You need to do 5 sets of 25 repetitions.

For the last exercise, athletes are advised to use heavy weights. Since the shin needs to be worked out well. The weight should allow you to communicate calmly while performing the exercise. You shouldn't overstrain these muscles either.

The final.

The finals at various competitions and competitions always begin with the evaluation committee familiarizing itself with all participants. The presentation of the contestants can take place in one of the following ways: 1. In a specially designated area, all participants in the finals are assigned a specific number. When this number is announced, the contestant is introduced with this number, his name, surname, and the country whose honor he is defending are announced. During the performance, the finalist visually greets the judging panel and the assembled audience. 2. Each participant must make a personal presentation within a short period of time. This method of presentation makes it possible to take a personal approach to this task, since during the meeting with the judges the participant tries to demonstrate his body from the best side. The host of the event gives a brief description of the contestant during the presentation. After the end of the presentation of the participants, the initial stage of the competition follows - a demonstration of the body in four different poses and turns. The second stage is a comparison of participants in terms of technique and performance of the necessary poses in accordance with the rules of the competition. The judges' scores are recorded on an individual protocol form. This evaluation involves entering into the evaluation sheet the place that, in the opinion of the judge, each of the finalists should occupy.