Nutrition and training for beachgoers and bodybuilders

26 May 2020 Admin Home page » Tips and tricks

How to create an ideal body taking into account different tastes. Features of creating the figure of a bodybuilder and a beach goer. Advice and recommendations from trainers and scientific experts.

Whatever one may say, an ideal body is not the last thing in our lives. Usually every girl dreams of having beautiful forms in order to attract the eyes of men, and it doesn’t matter whether she likes him or not, the main thing is that there is always attention from everyone, this increases her self-esteem and confidence.

However, not every man admits that he doesn’t mind at least getting rid of his beer belly. At the same time, everyone’s tastes are different, some want a bodybuilder’s figure with broad shoulders and a mountain of muscles, for others this is unnecessary, an athletic figure with beautifully developed muscles and stunning relief is enough.

Below we will tell you how to satisfy the tastes of some and not forget about the preferences of others in terms of training and nutrition.

Which body parts should you train hard?

Beach Man

If you want to sparkle your figure on the beaches in all its beauty, then special attention needs to be paid to the central and upper torso - abs, chest, arms, upper back and shoulders. Legs are of course also important, but if they are hidden by shorts, there is no need to rock them too much.

Particular attention should be paid to 2 muscle areas - calves and abs. Abs special attention, training at least 3 times a week, well-defined six-pack abs are the main attribute of a beachgoer. If the thighs are hidden in shorts, then the calves are always visible and also require careful work; for this you need to allocate time for training at least 2 times a week.

Bodybuilder

The main thing in a figure is not just huge muscles, but their proportional development, which implies training for all muscle groups. By nature, everyone has some muscles stronger and others weaker; sooner or later the overdevelopment of some and the underdevelopment of others will begin to appear. This is where it is necessary to reduce the intensity of some muscle groups and increase others.

If the thigh muscles are not very important for beachgoers, then those who want to have a bodybuilder’s figure cannot do without it. An overdeveloped upper body with matchstick legs will look at least funny.

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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Number of repetitions

Beach Man

Since this type of person does not need “mountains of meat”, there is no need to train with mega heavy weights. It is necessary to select a working weight such that the upper body is trained in the region of 10-15 repetitions, and for the lower body it is necessary to perform 12-15 repetitions.

Bodybuilder

To activate hypertrophy of muscle tissue, a mixed range of repetitions is needed. At the beginning of training, preference should be given to low-repetition approaches, this is what contributes to the growth of strength. For the upper and lower body, you should choose a rep range of 4-6.

Further, to increase mass, the number of repetitions increases to 6-10 repetitions, while the weight itself will of course have to be reduced. After increasing strength and visually gaining mass, it is necessary to periodically introduce supersets, the pyramid principle, and drop sets into the training, performing a number of repetitions from 10 to 20.

Mandatory poses.

DEMONSTRATION POS. BASIC RULES.

Face. Turn to the judges: Turn left: Back. Turn to the judges: Turn right:

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.

Selection of exercises

Beach Man

If there is no need for large volumes, this does not mean that you do not need to perform basic exercises:

- deadlift;

- squats;

— bench press;

- barbell row at an angle to the waist;

- seated dumbbell press.

They must be done together with a set of exercises that specifically develop the upper torso.

If you want wider shoulders, a barbell or dumbbell press + dumbbell swings to the side is just what you need.

If your back lags behind, pull the upper block to your chest and do pull-ups.

To pump up your abs, you need to lift your legs to the bar, crunches, and planks.

The chest responds well to barbell/dumbbell chest presses, both flat and incline.

Pumping up your calves requires performing both calf raises in a sitting and standing position.

Bodybuilder

To create the proportions of a bodybuilder, a comprehensive approach of basic and isolated exercises is necessary. To push the mass, you must always perform the golden three - “squat - deadlift - bench press”. Of course, if there is an injury, then squats can be replaced with leg presses, and deadlifts with rows.

There are times when the front delta “shoots” when bench pressing a barbell on a horizontal bench; change the angle of inclination by switching to a bench at an angle of 45 degrees, by shifting the angle of the load to the top of the pecs, pain can be avoided.

A complete list of exercises for both beachgoers and bodybuilders can be found here.

About the training of “physicists”

They do not have a single program. Everyone selects a basic complex based on the effectiveness of the exercises and the degree of development of individual zones.

• Everyone, without exception, pays attention to the deltas, working on each beam in isolation.
• To emphasize the width of the shoulders, they focus on a narrow waist, focusing on exercises for the oblique muscles. Wanting to keep it thin, many refuse deadlifts, which expand the lower back area.
• The judges also evaluate the shape of the shins. What matters is the fullness of the calf muscles and the relief appearance. For this purpose, the mandatory program of “beach” bodybuilders always includes tiptoe lifts.

Combination of trained muscles

Beach Man

This is up to everyone, but the following combinations are still effective:

• The first day - it is advisable to emphasize the load on the muscles responsible for pressing movements - triceps, shoulders, chest;
• The second day is to give preference to the back, and since any pulling exercises involve the biceps, it makes sense to pump it up.
• The third day is to give your legs a good workout. The abs naturally swell at the end of each workout.

Since a beachgoer prioritizes relief over mass, it is necessary to perform cardio exercises 2-3 times a week; if the body is naturally plump, then the intensity of cardio should be increased.

Bodybuilder

To gain sufficient muscle mass, you need to spend more time focusing on specific muscle groups. Professionals train 5 days a week, with separate training for legs, back, chest, arms and shoulders.

Try to invest around 60 minutes in training, this will allow you to work out the muscle fibers well and not train against the background of gradual wear and tear of the body. Many people train for 2-3 hours, but you shouldn’t do this, the body gradually gets tired and training with a loss of strength can lead to overtraining.

Victims of pumping and cutting: 10 athletes with the most aesthetic physique

Recently, a trend in sports, if you can call it that, has become popular: men's physics. These are some “under-bodybuilders,” as they are called by representatives of bodybuilding and the “large masses.”

However, the prejudiced attitude on the part of the classics did not prevent these athletes from creating a separate direction in sports. Mens physicist is primarily about aesthetics and beauty.

What should be the ideal body proportions of a mens physicist?

The above nomination is a kind of symbiosis of classical bodybuilding and fitness. At demonstration performances, an athlete should not amaze the audience and judges with impressive volumes and weight. The main emphasis is on “venousness”, detailing and pumping.

More on the topic: How do beachgoers train?

The body parameters of a mens physicist must meet two main criteria - the proportional ratio of shoulders and waist. In addition, there are additional “characteristics”: a pretty face, healthy skin, not skinny legs, sculpted abs.

The waist is as narrow as possible, the shoulders are as wide as possible. This is the law of proportion of mens physicists. The whole point of the nomination is aesthetics with moderate muscle volume, demonstration of ideal body parameters and proportions.

To understand what body parameters an athlete must have in order to adequately represent himself in the category, let's look at the famous athletes in this discipline.

Jeff Seid

The youngest IFBB professional. The guy was only born in 1994, but has already managed to take part in more than a dozen tournaments among beachgoers. With a height of 182 cm, Jeff weighs 92 kg - this is a competition weight.

The volume of the biceps is 45 cm, the waist is 75 cm. Seid's chest is 128, and the lower leg is 43 cm. Both forearms are 39 cm. That is, you have already figured out that for success you need at least 90 kg with a height of 180 cm.

Read more: Drop sets: shocking the muscles with a new exercise

This is what the athlete looks like now: the body proportions of this men's physicist are impressive.

Sergi Constance

Let's give an example of another famous beachgoer, fitness model and esthete Sergi Constance. Anthropometry of men's physics looks like this: the bodybuilder's height is 185 cm, which is slightly higher than Seyd's, and, accordingly, 98 kg of dry mass. Sergi's biceps reached 48.5 cm, his chest volume was 126 cm. That is, this athlete weighs over 90 kg.

What's the result?

Here is the ratio of body proportions that mens physicists need to focus on:

• Height: 180-190 cm
• Weight: 92 – 100 kg
• Biceps: from 45 to 50 cm
• Chest volume: 115 – 130 cm
• Waist: 75-85 cm

More on the topic: From nerd to mens physicist

Thus, the ideal body proportions of a mens physicist are, of course, tall height, weight over 90 kg, broad shoulders and a narrow waist. But remember, everyone has their own ideals, and there are no limits to perfection. In addition, many athletes win places with their charisma, attractiveness, confident behavior on stage, and, in the end, their smile!

The best motivation from the champions “Mens Physicist”. Only for you.

“Mens Physic” is a type of beach bodybuilding competition. This is not the classic bodybuilding with pumped-up Hulks. Only “naturalists” participate in Mens Physics, that is, not “chemists”.

How to achieve the same body? The road to Mens Physic is accessible only to those who, having pumped up well, are thinking about how to dry off. Days, weeks and months of hard training and diet are the only chance to become a Men's Physicist champion.

10Jeff Seid

The life of young Jeff Seid is full of ups and downs. He is not just some handsome boy with model appearance. Jeff was born on June 12, 1994 in the city of Renton (Washington State), USA. Even during his school years, he tried many different sports.

As a result, he settled on American football, which “fed” him in college, paying him a scholarship as an athlete. But after the first injury, in which he tore a ligament, he realized that his career was over, and after the second - the same, he considered it the end of his whole life.

Power frequency

Beach Man

It is necessary to eat 3-4 times a day with the obligatory intake of 1-2 protein shakes. There should be no more than 3-4 hours between meals.

Bodybuilder

The frequency of meals is increased to 5-6 meals per day, the break between meals is reduced to 2-3 hours. Additionally, you need to take protein shakes. Moreover, if you are unable to eat such an amount of food, try mixing oatmeal and rice porridge in a blender with the addition of milk, yogurt or kefir; liquid food is better absorbed and does not put as much strain on the digestive system. In addition, in liquid form, you can consume more food than in natural form.

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Serving sizes

Beach Man

It would be correct to proceed depending on the metabolic rate, weight and physical activity, but we can definitely say that every beachgoer should protect himself from excess calories.

For example, a guy weighing 80-85 kg. provided that you want to have a sculpted body, but with moderate muscle mass, you should take about 200 grams at a time. chicken fillet and 1 cup rice. This will provide the body with important energy in the form of carbohydrates and building material in the form of protein.

For a better idea, you need to write everything down in a food diary and, based on appearance, adjust portions up or down.

Bodybuilder

The proportions of BJU remain similar, but the amount of food consumed increases. In order to gain more mass and tired muscles have time to recover after physical activity, it is necessary to increase caloric intake. For 1 meal, you need to eat about 300 grams of chicken fillet, and 2 times more rice, i.e. 2 cups.

Some people prepare an omelet or scrambled eggs for breakfast from 2 whole eggs and 6 egg whites + oatmeal with berries. When you gain weight, you need more carbohydrates; when you are cutting, you need to take more proteins.

What is beach bodybuilding?

Let's take a closer look at the concept we need to talk about. So, bodybuilding is the process of building muscle mass, which occurs through monotonous training.

What is beach bodybuilding?

They are repeated regularly and increase body weight. Thus, bodybuilding is something that needs to be done while you are building muscle mass and playing sports. Here it is important to know about what beach bodybuilding 2015 . This is a certain competition, which is characterized by the fact that you pump up your body and then show it off. The competition takes place on the beach. You participate and the one whose body is the most beautiful and fit will win.

Look at the beach muscle men, it’s clear that they didn’t just become like that. And this could not have happened without Clenbuterol and its use in the bodybuilding course.

Beach bodybuilding is what encourages you to play sports, rock, and have a beautiful appearance. That is, you can become a member quite easily. You just need to register. Beach bodybuilding competitions are becoming more and more popular. They are held annually.

The first three places receive cash rewards, medals and prizes. Everyone will receive diplomas and certificates of participation. That is, these competitions are constantly in great demand. They are very popular among athletes. They strive to be the best, gain muscle and much more.

Sports supplements

There is no need to divide here; the same sports components are necessary for both those who want to become like the Hulk and those who only need to have a sculpted athlete’s figure.

— Protein;

— Vitamins;

- Glutamine;

- BCAA;

— Creatine;

— Pre-workout complexes.

Don’t forget the main thing, sports nutrition is just a supplement and it cannot become a complete replacement for regular nutrition, only a supplement and nothing more. Everything else depends on natural nutrition.

Good luck to everyone in achieving their goals, becoming a monster of muscle mass or a fit, athletic beach-looking athlete!

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.