“Men's Physique” or “Beach Bodybuilding” is a category among bodybuilders introduced by the International Federation of Bodybuilding in 2012. This direction of bodybuilding was singled out into a separate category, bodybuilders in which do not strive to build up huge muscle volumes, but have an aesthetically beautiful, developed body with prominent moderate muscles. Being a completely new branch, this discipline has its own rules and procedure for conducting competitions, which are not yet known to everyone. In addition, the attitude of bodybuilders towards beachgoers is also completely different.
Pharmacology
If in big bodybuilding pharmacology is an indispensable component of success, and without its use in competitions there is nothing to do, 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, for example, hair loss or skin problems, can cause defeat in competitions. Denis Gusev, winner of Arnold Classic Europe and Neva Pro Show in the Men's Physique category:
— At the beginning of my career, I competed in classical bodybuilding - this is a discipline in which there are restrictions on the height-weight ratio. But if classical bodybuilding is quite popular in Russia, in the West it has long died due to the lack of a professional league. Therefore, the emergence 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 doesn’t mean that Men’s Physicist is easy; you have to put in no less effort in training than heavyweight bodybuilders
Any professional sport is working to the limit, and it doesn’t matter what discipline you compete in
As you can see, there aren't that many differences. In any case, everyone in the gym has to work the same way. Well, it’s up to you to decide who to look up to, huge bodybuilders or slender beachgoers.
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Training and nutrition
The nutrition rules are the same for everyone, bodybuilders just have to eat more calories to maintain their huge muscle volumes. In addition, during the period of weight gain, bodybuilders can afford to overeat on carbohydrates and even fats, while beachgoers need to strictly monitor the amount of carbohydrates and fats they consume.
There are also virtually no differences in the training process between bodybuilders and representatives of Men`s Physique; beachgoers work in the gym no less than heavyweights. Compare the back training of the vice-champion of two amateur Olympias, Ivan Vodyanov, and the star of Men`s Physique, Denis Gusev.
Classic bodybuilding or “Mens Physicist”: which is better?
Opinions on this matter are divided between professionals and amateurs. Some believe that posing in shorts is a desire to hide an imbalance in the figure. Others advocate for aesthetics and argue that compared to bodybuilders who show off mountains of muscle, moderately inflated bodies look natural. It cannot be denied that preparation for a “beach” competition takes place in a gentle manner and does not require such material costs as for bodybuilders. The absence of strict limits allows you to avoid training with critical weights, which have a detrimental effect on your health.
Mandatory poses.
DEMONSTRATION POS. BASIC RULES.
Face. Turn to the judges: Turn left: Back. Turn to the judges: Turn right:
- When performing the required poses, one hand should always be placed on the hip line.
- Excessive muscle tension is contraindicated, since this demonstration is close to bodybuilding.
- 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.
- 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.
Performance
Beach bodybuilders perform in wide knee-length shorts. They completely cover the hips, so they don't have to pay much attention to pumping up the legs. But in Men`s Physique they evaluate things that are not looked 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 entire body is assessed, so 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 the free program, thanks to which a bodybuilder can be remembered and show his artistry, flexibility, charisma and other personal qualities. There is no free program in Men`s Physique and any frivolity is prohibited.
Rules for men in the fitness category
In international competitions, competitions are held in 6 categories. They involve professional athletes with aesthetic bodies without huge biceps, ball-shaped shoulders and a bulging torso. 11 judges of the 1st category want to see applicants with muscular, tanned bodies and proportionally pumped up figures. This refers to the balance of the volumes of the neck, chest, shoulders and waist.
The athlete is obliged to show the body in motion, plasticity, artistry, confidence, and ability to stay on stage. Mandatory poses are specified in the IFBB protocol. After the first stage, the 15 strongest competitors are selected. Only 6 people advance to the semi-finals, from which the 5 strongest are formed.
Muscle mass
In big bodybuilding, the more mass, the better - provided the quality of the muscles is good, of course. Thus, 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 off-season weight of Men's Physique athletes is only 2-3 kg different from the competition weight. Thus, Denis Gusev weighs about 95 kg in the off-season. Due to this, beachgoers can perform throughout the year.
Heavyweight bodybuilders cannot stay in peak shape for long, and in the off-season they gain much more, often 10 or more kilograms. Phil Heath weighs up to 125 kg in the off-season, that is, 14 kg more than on stage.
What categories are there in Men's Physicist?
Beach bodybuilding at the international level and in Russia have some differences in the competitive program. International competitions are held in six different categories. The classification is based on the height of the athletes: up to 168, up to 171, up to 174, up to 178, up to 181 and above 184 centimeters. The domestic competition program divides performers not only by height, but also by weight.
Russian Men's Physique competitions include the following categories based on height and body weight:
- up to 170 centimeters with a maximum weight of up to 70 kg, that is, “height” - “weight”;
- up to 174 centimeters with a maximum weight of up to 76 kg, that is, “height” – “weight” + “2 kg”;
- up to 178 centimeters with a maximum weight of up to 81 kg, that is, “height” - “weight” + “3 kg”;
- from 178 centimeters with a maximum weight of 83, that is, “height” - “weight” + “4 kg”;
- from 190 centimeters with a maximum weight of 97, that is, “height” - “weight” + “5 kg”.
The weight calculated by the formula is considered the maximum. Those whose weight is less than the maximum can also perform.
What does competition mean now?
Yes, he succeeded, because today the tournament is a world competition in bodybuilding. He is constantly discussed, watched and looked up to. It is no secret that the first six athletes who take prizes at the Olympia are the strongest people on the entire Planet. And of course, the winner is the strongest representative of our Earth.
Despite the fact that the prize fund of the competition is not the highest among similar competitions. For example, if you compare it with Arnold Classic, then there is much more money there. At Olympia, the main thing is the title, because once taking one of the 13 places, an athlete goes down in the history of bodybuilding.
Participating and winning a tournament opens up new opportunities, so the reason to make money here is not in the first place. The winners are awarded advertising contracts, offered to appear in films, etc. Title holders become world famous and we guys also know their names.
Who are the Olympia stars?
Let's move on to the main thing, because each of us wants to be like some body idol, strives to reach the same heights. Let's look at all the winners in order, look at their photos, ideal forms, in a word, champions.
Well, let's start with the starting year of 1965.
Larry Scott - winner in 1965 and 1966. He started out with a very fragile body structure, because he has narrow shoulders, but years of training gave results, the volume of his biceps is 50 cm. We also have to thank Scott for an excellent invention for pumping up the arms - the Scott bench.
Let's go further - from 1967 to 1969 Sergio Oliva was among the winners. This athlete with a height of 178 cm and a weight of 102 kilos was born in Cuba, and then fled to the USA. It was in 1969 that Oliva won the Olympia against Schwarzenegger himself, who was new to the competition that year.
Arnold Schwarzenegger failed only the first time, but from 1970 to 1975 and in 1980, the Terminator was the absolute champion. Arnie himself is from Australia, then he went to the states to work and, through hard work, reached the heights not only in bodybuilding.
He is a good actor, athlete, politician, etc. Arnold's weight is 107 kg, his height is 188 cm, and his biceps are 56 cm.
Franco Colombo - reached the final and won in 1976 and 1981. He is a good friend of Schwarzenegger, and, thanks to his studies at medical college, he now practices medicine. The athlete’s height is 166 cm with a weight of 84 kg, and his biceps are 47 cm.
Frank Zane held the title from 1977 to 1979. Anthropometry: height – 176 cm, biceps – 46 cm, weight – 84 kg. The aesthetic physique that he perfected gave him a start in life.
In 1982, Chris Dickerson won, who, in addition to sports, distinguished himself with a professional career as an opera singer. The athlete's height is 168 cm and his weight is 86 kg.
Samir Bannout won in 1983. Unfortunately, this competition turned out to be the most significant for him; he did not win any more serious tournaments. Samir's height is 173 cm and his weight is 90 kg.
1984-1991 absolute champion of Olympia - Lee Haney. With a height of 180 cm and a weight of 112 kg. Haney's number of victories has surpassed Schwarzenegger himself; it is not for nothing that he is considered successful. Now the athlete plays the role of a coach and owns several gyms, where he keeps fit.
From 1992 to 1997, the Mr. Olympia title went to Dorian Yates. He won in 1993, and was the absolute champion only 6 times; his muscle mass inspires and causes delight.
With a height of 178 cm and a weight of 118 kg, Dorian would have continued to take pride of place, but at the last performance he was injured and left competitive practice.
Ronnie Coleman conquered the summit from 1998 to 2005; the athlete’s anthropometric data inspires respect, because his weight is 138 kg with a height of 180 cm, and his biceps volume is 61 cm.
This is an outstanding bodybuilder who came to the sport to improve his performance, because he is a police officer. Ronnie was not used to settling for small things, so he always won big.
Jay Cutler conquered Olympia in 2006, 2007, 2009 and 2010. For many years he walked in the shadow of Coleman, but still hard training yielded results, and he defeated him. Jay has a huge mass, which between seasons reaches 145 kg.
In 2008, Dexter Jackson, a professional athlete, reached the top. He devoted his whole life to sports, but came in first place only once. His height is 168 cm and weight is 99 kg.
And here is a modern legend of bodybuilding - Phil Heath. I think you are familiar with this athlete, who is the Olympia champion from 2011 to 2016. With a height of 175 cm, he weighs 114 kg with biceps of 60 cm.
https://youtube.com/watch?v=kxGcikaJugg
Phil, nicknamed “The Gift,” originally played basketball, but his short stature, in his opinion, would not allow him to get into a good team.
He threw himself into bodybuilding and was not mistaken. It is quite possible that in September 2022 he will also take a leading position at Mr. Olympia.
It's time to say goodbye, athletes, the topic has been revealed. Anyone who wants to extend the conversation is welcome to comment. Successful training to everyone with maximum efficiency. Bye.
What are the requirements for body parameters?
The rules do not require you to have a lean figure with a minimum ratio of subcutaneous fat. In Europe and America, height is taken as a basis and classified into categories: 168-170 cm, 171-174 and above. According to Russian rules, Men's Physique takes into account height and weight:
- the body weight of guys up to 170 cm does not exceed 70 kg;
- up to 174 – 76 kg;
- up to 178 – 81 kg;
- The maximum weight of athletes is from 190 – 97 kg.
Those whose weight is below the recommended value are also allowed to compete. What parameters should athletes focus on with a height of 180-189 cm can be seen from the data:
- body weight ranges from 92-100 kg.
- biceps volume – 44-50 cm;
- pectoral muscles – 116-129 cm;
- waist – from 73–85 cm.
Despite existing standards, many participants manage to win thanks to charisma and the ability to show off their figure advantageously.
Mens Physique
| Place | Athlete | A country | # | Bottom line |
| 1 | Jeremy Buendia |
