Bodybuilding for men: program for beginners, building a body through bodybuilding

The most intelligent

The name of Alexander Nevsky is well known to everyone, but few people know that the bodybuilder’s real name is Kuritsyn. For this, during his school years they laughed at the boy, but he could not fight back, because his build was very thin and weak. Excellent studies and love of literature forever placed Sasha in the group of “nerds”, who were not paid attention to by girls who preferred strong guys.

Particular challenges for the boy were physical education lessons, in which he felt worthless. At the age of 14, he decided that problems could be solved through sports. Basketball and boxing did not bring the required results, but Sasha’s world turned upside down after he saw Valentin Dikul’s performance at the circus, juggling weights like balloons. Additionally, inspired by photographs of Schwarzenegger, Alexander began strength training, which took up all his free time.

Such enthusiasm led to the fact that the idea of ​​higher education in the humanities had to be abandoned. Only in a few years, Alexander will graduate from the Faculty of Management, and later from Physical Education. Long persistent work was crowned with success: everyone started talking about Alexander as the strongest bodybuilder in Russia. Success increased after receiving the title "Mr. World". By that time, Alexander had changed his surname to the pseudonym Nevsky and became a media person.

He has participated in several cult programs, the popular science television project “Target-Universe,” several books on bodybuilding, etc. Alexander managed to work on the sports committee of the Russian Duma, and experts value this activity very highly. This strong man devoted part of his life to acting and directing.

Bodybuilding in the USSR and Russia

Traditionally, displays of physique and strength in the USSR were associated with the circus. Thus, in 1948, a physique beauty contest was held in the Tchaikovsky Concert Hall in Moscow, the winner of which was the famous circus acrobat Alexander Shirai[3].

In the USSR, bodybuilding was not banned, however, it did not have state support, so it was mainly practiced in the so-called “rocking chairs” (amateur gyms, usually in basements maintained by enthusiasts). The first bodybuilding gym in the Soviet Union opened in 1962 in Leningrad; “rocking gyms” began to open en masse from the late 1960s throughout the country [4][5][6]. With the support of local leadership, the administration of gyms and cultural centers, amateur tournaments were held[7]. In 1968, the first open “All-Siberian Athleticism Competition” was held in Tyumen, and the second competition in 1969 became the first in the USSR with the participation of foreigners[5].

In February 1971, the first unofficial USSR Championship was held in Severodvinsk, first place was taken by Severodvinsk athlete Alexander Lemekhov, second place by Vladimir Dubinin from Leningrad, third place by Vladimir Khomulev from Severodvinsk.

On February 26-28, 1972, the second USSR Championship was held there, which consisted of a competition in strength disciplines and a bodybuilding competition. The strength competition program, which consisted of bench press and squats, resulted in the following results:

Before the bodybuilding competition, participants had to swim 50 meters freestyle in 45 seconds.
The floor program and muscle development competitions were held in accordance with the IFBB competition rules. The results are as follows: Category up to 168 cm:

1. Vladimir Lipyanen (Leningrad);
2. Boris Zhitkov (Kaliningrad);
3. Dmitry Chanev (Severodvinsk).

Category up to 175 cm:

1. Valdas Alabavicius (Vilnius);
2. Sergey Kizin (Leningrad), he was deprived of his gold medal for failure to meet the swimming standard;
3. Alexander Nikiforov (Astrakhan).

Categories over 175 cm:

1. Vladimir Dubinin (Leningrad);
2. Alexander Lemekhov (Severodvinsk);
3. Vladimir Khomulev (Severodvinsk).

In the team championship, the hosts of the tournament, the Severodvinsk team, received the first place, receiving the White Sea Cup, the second place went to the Leningrad team, and the third place went to Moscow. The chairman of the bodybuilding federation of the city of Severodvinsk, Vladimir Khomulev, was awarded the diploma “For the promotion and development of bodybuilding in the USSR” by the editors of the magazine “Sporting Life of Russia”[8].

With the beginning of perestroika, bodybuilding became a very popular, rapidly developing sport. On August 11, 1987, the USSR Athletic Federation was founded[9].

In 1988, the first USSR Cup in floor exercises among men was held in Leningrad under the patronage of the USSR State Sports Committee. The first official USSR championship in athletics was held on May 26-28 of the same year, also in Leningrad, with the following results: in the weight category up to 65 kg - Alexander Shumlyansky (Ukraine), up to 70 kg - Valery Bogdanovich (Belarus), up to 80 kg - Vincas Dubitskas (Lithuania), up to 90 kg - Georgy Mosalev (Moscow) and over 90 kg - Richard Petrauskas (Lithuania). In the team competition, first place was won by the national team of bodybuilders of the Ukrainian SSR, second by Lithuanian and third by Leningrad athletes[3].

In 1988, athletes from the USSR took part in the World Bodybuilding Championships in Australia for the first time: Valery Bogdanovich (Minsk), Stanislav Polyakov (Riga) and Alexander Vasin (Leningrad), taking fourth place in the team competition. During these competitions, the Soviet Union was admitted to the International Federation of Bodybuilding IFBB[3]. In June 1988, the USSR was visited by IFBB President Ben Wider, who noted during the visit: “I believe that, due to special national traditions, bodybuilding will become the dominant sport in the USSR. When this happens, Soviet bodybuilding will become the main driving force of this sport throughout the world."[9]

In 1989, international success came to domestic bodybuilding: Belarusian Nikolai Shilo became the European champion in the category up to 65 kg, and our Stanislav Polyakov was fifth in the category up to 70 kg, and the Soviet team debuted first place in team posing. In the same year, the first international tournament “Grand Prix Tyumen-89” was held in Tyumen[5][6].

On April 26-29, 1990, the European Bodybuilding Championships were held in Leningrad. Ain Paavo became the European champion in the up to 90 kg category. The Soviet team took first place in team posing[3].

Now only three Russian professionals Alexey Lesukov, Sergey Shelestov and Evgeny Mishin take part in international tournaments of the highest category. In 2008, Sergei Shelestov took 17th place at the Mr. Olympia competition. His result was repeated by Evgeny Mishin in 2010. Other professionals: the Mr. Universe tournament (NABBA) - in 2005 the winner was Sergei Ogorodnikov, in 2009 - Alexey Netesanov. Among amateurs in 2014, Alexey Yurchenko was a finalist - 5th place.

There is strength, no need for intelligence

At first, as a person who is far from stupid and has two degrees, I was slightly offended by the stereotype: if you’re a jock, it means you’re stupid. They say a jock doesn’t need a mind, his whole life fits into four actions: sleep, food, training, food.

I can’t help but agree that among our brothers there are individuals who, when mentioning an IQ test, try to remember their ICQ number. The saddest thing is that based on such a narrow-minded, often redneck breed, many form an opinion about bodybuilders in general. But among our brothers, the overwhelming majority are smart and educated people, with intelligent manners.

Please refer to the most striking example from the history of bodybuilding - the same “Iron Arnie”. This man won the title of “Mr. Olympia” seven times, at the same time received an economics education, worked as an adviser to the president on issues of physical development and sports, made a career in Hollywood, and then “shaked the old days” in the senatorial chair.

Why Schwartz, there are many worthy examples among our compatriots: Stas Bobin, Yuri Melnikov, Yuri Panov... I think this list can be continued for a long time. Personally, I know many erudite bodybuilders, and I think this list will only grow over the years. In general, a real bodybuilder or fitness specialist is often well versed in the secrets of anatomy, nutrition, physiology and pharmacology. By the way, there is a tendency that if an athlete is “overwhelmed” in sports, he rarely achieves championship titles. What I mean is that when doing bodybuilding or fitness, you shouldn’t forget about your other, interesting and colorful life.

Golden rules of athleticism after 50 years

Whether you are a seasoned athlete or have come to the gym for almost the first time, remember that all exercise should take into account your current physical condition, health problems, and the principle of moderation.

Carefully calculate the magnitude of the loads. The safety of training is largely determined by the correct execution of the exercises and the optimal selection of weights.

The capabilities of joints and ligaments should be adequately assessed, which is especially important for older beginners. Keep the pace slow and watch your breathing as you exercise.

Ideally, you should seek help from a professional instructor who will plan a training program. It would also be a good idea to visit a doctor, check your health status and inquire about acceptable physical activity.

Alternate loads. Regardless of previous experience in sports, bodybuilding at 50 years old requires drawing up a specific load periodization scheme. Working with heavy weights should be alternated with lighter sets, and the emphasis should be on the latter. A higher number of repetitions of the exercise should be preferred to the impressive weight of iron. So, when working with light weights, the number of repetitions per approach can vary in the range of 12-20 times, and with heavy weights their number decreases to 5-12 times. Pauses between approaches should be 2-3 minutes.

Pay special attention to stretching exercises, since muscles lose flexibility after 50 years, which increases the likelihood of injury. Allow 15-20 minutes to warm up at the beginning and end of your workout.

Taking auxiliary drugs In the sixth decade, the volume of amino acids produced by the body decreases by approximately 55-60%, which clearly does not contribute to particular success in bodybuilding. The fact is that these substances are involved in the healing process of microtraumas of muscle tissue, which is accompanied by muscle growth. In addition, amino acids nourish muscle cells, make bones and joints stronger, and promote recovery after exercise. All kinds of dietary supplements help compensate for the lack of substances such as tyrosine, leucine, carnitine, valine isoleucine. They should be used every other day so that the body does not refuse to produce its own amino acids. By the way, bodybuilding with regular training over time leads to the restoration of the required volume of production of these organic compounds.

Allow your body to recover. It is obvious that the elderly body needs more time to fully recover from physical activity. In order for bodybuilding at 50 to really benefit you, you need to take breaks of at least 2-3 days between workouts, and if you feel worse, return to the gym no earlier than your condition returns to normal.

Muscle growth

Training

Main article: Strength training

Medicine recognizes that all people are the same in anatomical and physiological sense. With regard to bodybuilding, people's physiology does not change. The principles of effective training techniques are constant and scientifically accurate for everyone. Pluralism regarding the multiple methods of muscle building is not always justified and can be harmful to health.

Bodybuilding - training in the gym.

Although humans are the same physiologically and anatomically, muscles are known to be composed of “red” and “white” muscle fibers (muscle cells). The former are responsible for the possibility of long-term work (stayers), the latter - for short-term powerful work (sprinters). Since muscles contain both fibers, the muscles of different people differ in the ratio of these fibers. At the same time, the total number of fibers in one muscle of different people is not the same [16]. There are also known constitutional body types: Endomorph (from birth a lot of fat and some muscle), Ectomorph (from birth little muscle and little fat), Mesomorph (a lot of muscle and little fat).

Therefore, training methods can and should be different, because a person who wants to become a bodybuilding star does not know how many particular muscle fibers he has. It is through trial, error and self-observation that he identifies suitable load options for muscle growth. And it doesn’t matter whether white or red fibers predominate, the main thing is that these predominant fibers are loaded and grow. Although, of course, it is easier and faster to increase mass with white fibers, because the efficiency of their work depends on their thickness (the number of contractile proteins), and for red fibers - on other, more subtle factors (for example, the number of mitochondria in the cell).

Nutrition

Main articles: Sports nutrition

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Nutritional supplements
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Meal replacements
High rates of muscle recovery and growth require bodybuilders to follow a specialized diet. Bodybuilders require more calories than the average person of the same weight to provide protein and energy for training, recovery, and actual muscle growth. Reducing the level of dietary energy received in combination with cardiovascular exercise allows bodybuilders to lose excess fat, which is important in preparation for various competitions. The ratio of dietary energy obtained from carbohydrates, proteins and fats can vary depending on the bodybuilder's goals.

To properly build nutrition, it is not enough to determine only the calorie content of food; you also need to know which nutrients and in what quantity can provide this calorie content, that is, determine the qualitative composition of food. When 1 gram of proteins or carbohydrates is oxidized in the body, 4.1 kcal is formed, and when 1 gram of fat is oxidized, 9.3 kcal is formed. If necessary, carbohydrates and fats can partially replace each other; As for protein substances, they cannot be replaced by any other nutrients [17].

Meals

Protein shake (right) based on whey protein (English)Russian.
(center) and milk Main articles: Nutrition

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Diet
On average, the average person eats three meals a day. Bodybuilders try to eat 5-7 times a day (every 2-3 hours). This method has two goals: increasing the metabolic rate, as well as preventing excessive insulin secretion caused by eating too much food at once. Many bodybuilders always carry a plastic container with food with them to minimize disruption of food intake. In a quality diet, the ratio should be as follows: carbohydrates - 50%; proteins - 30%; fat - 20% [18]

Squirrels

Main articles: Gainer (dietary supplement)

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Proteins
Protein is the main building material of the body, which is necessary for the growth of muscle fibers and their restoration, and therefore bodybuilders pay special attention to its intake. A bodybuilder needs more protein than the average person. According to various estimates, he needs to consume 1.5-2 or more grams of protein per kilogram of weight, while protein should account for up to 25-30% of the total calorie intake[19]. The main sources of protein for bodybuilders are chicken, turkey, beef, pork, fish, eggs and high protein dairy products, as well as some nuts and legumes. In addition, many bodybuilders supplement their diet with various protein supplements, such as casein or whey protein.

Carbohydrates

Main article: Carbohydrates

The total energy value of the diet is calculated by adding together the energy components of proteins, carbohydrates and fats. The energy value of 1 gram of proteins is 4 kcal, carbohydrates are 4 kcal, fats are 9 kcal. The nature of metabolism involves the use of carbohydrates and fats as an energy source. Proteins are primarily a building material for the body; Carbohydrates can be synthesized from them when there is a lack of nutrition. The main sources of energy for the body are carbohydrates and fats. Moreover, depending on the type of physical activity, the body gives greater preference to either fats or carbohydrates. As for bodybuilding, carbohydrates are an uncompetitive source of energy. It is they who predetermine the general physiological tone of the bodybuilder and, ultimately, the success of his training.

Rest

Although stimulation of muscle growth occurs in the gym due to weight training, the growth itself occurs during rest. Without adequate rest and sleep, muscles do not have the opportunity to repair and grow. For full muscle growth, a bodybuilder needs about eight hours of sleep a night, although this figure is different for each person. In addition, many athletes take time to nap during the day, which further stimulates further muscle growth.

Overtraining

Main articles: Overtraining

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Periodization
Too much load or too little rest period between workouts leads to overtraining[20]. If you start your next workout without enough rest, fatigue will accumulate. It is important to find the right rest period between workouts. On average, with three workouts per week there are 1-2 days of rest, with two - 2-3 days. Sometimes people need up to 9 days of rest between workouts.

No muscles needed

Yes, unfortunately, many of our fellow countrymen are perplexed by the sight of a beautifully built, athletic man. “Why does a person need such big muscles, triceps, trapezius... because they have little practical use. It would be better to develop the qualities that are really necessary: ​​endurance, flexibility or reaction speed. Otherwise they puff themselves up and walk around like turkeys, but what’s the point?” — similar arguments can be heard quite often in different interpretations.

It’s rare to see other high sporting achievements being challenged. Am I wrong, or lifting a 300-kilogram barbell in weightlifting has a terrible practical application and is simply unrealistically beneficial for health (especially for the spine). Or maybe running a hundred meters will help a lot... well, for example, when you don’t have time to catch the bus. However, few people question the usefulness of athletics (or weightlifting) for society.

And when questions are raised in the media about the development of this or that, usually an exotic sport, a whole series of arguments and questions immediately appear: we need to find money to send our athletes to competitions, and in order to have someone to send, we need to open sports sections and schools, etc. .d. and so on. At the same time, the question never comes from the angle of necessity, for example, why weightlifting is needed at all.

On the one hand, this is correct, because elite sport is capable, on the one hand, of demonstrating the critical capabilities of the human body, and on the other hand, it gives athletes a way to assert themselves. Some sit in front of the monitor for days, others go fishing every other day, spending more on gear than the cost of the catch, while others squeeze, pull and push. And it is much better when a person has a hobby than not having one.

In my opinion, bodybuilding is unique in that without claiming champion laurels, simply by lifting for yourself, you can bring significant benefits to your body. For example, a developed lower back (provided that you follow the correct technique and do not injure it) will allow you to have correct posture until old age, and strong abs will be able to preserve your internal organs

Systematic training with weights, again I draw attention to the condition of monitoring the technique, will allow you to have a strong cardiovascular system and strong lungs

The main condition is not to get injured, always make sure that the exercises are performed correctly, and simply not “tear the veins.” Working out with critical, one-repetition weights, extremely rarely, with backup and after a good warm-up.

Bodybuilders rarely suffer from osteochondrosis. I once heard a rumor that bodybuilding impairs vision and inhibits growth. To refute this nonsense, I ask you to take a closer look at the famous Arnold. Schwartz started training when he was not yet 15, his height then did not reach 1.8 m. In 5 years, Arnie gained 45 kg of healthy muscles, while growing almost 10 cm tall. Or the almost two-meter giant Lou Ferigno. Or the champion from St. Petersburg Sanya Fedorov, 1.84 m tall. They all started training as teenagers. As for vision, I think in the gym the percentage of people with poor vision does not exceed the percentage of visually impaired people, for example, on a bus. Remember, big, strong muscles give you self-confidence, and others see you as a winner.

A little history

The first attempts to depict ideal body proportions were made back in Ancient Greece by the sculptor Polycletus. The ideals of male beauty were embodied in a statue called Doryphoros (Spear-bearer). The proportions of the statue were presented in numerical ratios: according to Polycletus, the head was 1/8 of the height, the hand and face were 1/10, and the foot was 1/6. At the same time, the image of Doryphorus reflected not only brute male strength, but also personified health, energy and grace.

During the Renaissance, Leonardo da Vinci depicted a naked man in two positions, superimposed on one another: with arms and legs spread apart, inscribed in a circle; with arms apart and legs brought together, inscribed in a square. In this drawing, the author embodied his ideas about the ideal proportions of a person: height should be equal to the length of arms outstretched to the sides, the width of the shoulders should be equal to twice the width of the head, etc.

However, the first beauty contest for the male body and athletic build was held in 1901 in England, its founder was Evgeniy Sandov , a circus performer who had an excellent figure and amazing strength. In addition, he promoted a healthy lifestyle, became the author of methods for developing the body and opened a network of salons for physical education. It was this athlete who showed the general public the beauty of the male body and how physical exercise can change proportions in the required direction, building muscles in the right places. Perhaps this moment can be considered the birth of bodybuilding - bodybuilding.

The idea of ​​building a beautiful body gained popularity much later, already in the post-war period. In 1946, Weider brothers began to actively promote the idea of ​​a beautiful and muscular body to the masses and founded the International Federation of Bodybuilding (IFBB), and in 1965 they organized the Mr. Olympia competition. Bodybuilding athletes embodied the ideals of Greek sculptures, their symmetry, proportions and muscularity. The athlete had to look lean, without excess fat and a bulging belly, have broad shoulders, a cone-shaped back, a narrow waist and pelvis, and have developed legs.

If you stop working out, your muscles will turn into fat.

And again a common duck. Fortunately, there are hundreds and thousands of former bodybuilders, from whose experience we see that this is all bullshit. In reality, after stopping a sports career, everyone returns to their characteristic body type. The “bubble” will be rounded, and the “dry” will narrow. True, it is necessary to make an adjustment for age. Physiology knows that metabolism slows down with age.

For example, a boy of about 18 years old started training with a “scraggy” physique, but he stopped training when he was half a century old. I doubt he will lose much weight again. The muscle mass of non-athletes degrades over time, and physiology also knows that it is the presence of muscle tissue that accelerates metabolism. Muscles decrease by percentage, but appetite remains the same. As a result, the body weight remains unchanged, but the visual perception from the outside changes, in a “thicker” direction.

By the way, the same applies to former jocks.

Having stopped training, an athlete does not lose the habit of eating heavily. Only if earlier energy was greatly lost during training, regenerating into large muscles, now the calories consumed can only be regenerated into a large belly. One of three options for solving the problem is possible: you can continue training, you can find another, alternative active activity to your liking, or simply run to the refrigerator less often.

Most recognizable

“A talented person is talented in everything” - this phrase perfectly describes the life path of not only one of the most successful bodybuilders in the world, but also an excellent actor and successful politician with a worldwide reputation - Arnold Schwarzenegger. Arnold himself has repeatedly emphasized that he owes everything he has been able to achieve to bodybuilding. He explains that without the qualities he acquired through hard training, nothing would have been possible.

And the hardening of the future star began in early childhood. In the small Austrian village where Arnie lived with his parents, there was no running water. To heat water and heating in winter, it was necessary to carry coal, which was the boy’s responsibility. The first impressive muscles appeared on the biceps of the future star from physical labor. The young man decided not to stop there, but to make himself even stronger. Already at the age of 19, titles began to shower on him, the number of which increased every year: not every bodybuilder in the world can boast of a seven-time Mr. Olympia championship.

In addition to the ideal body and enormous achievements, Arnold Schwarzenegger has one more merit: all famous bodybuilders believe that no other person has been able to popularize this sport like Arnie. This was facilitated by an acting career, thanks to which boys and men all over the world were able to see how hard work and work on one’s body can raise an ordinary guy from an ordinary family to unprecedented heights.

History of bodybuilding

early years

Play media file

Evgeny Sandov in 1894

The early stage of the existence of bodybuilding is usually considered to be the period from 1880 to 1953 [ source not specified 89 days

]

1950-1960s

Bodybuilding gained great popularity in the 1950s and 1960s. The biggest booster came from Charles Atlas, whose advertisements in comic books and other publications based on muscular superheroes caused many young people to begin exploring ways to develop their bodies. It was then that the most famous contests and competitions appeared, such as “Mr. Universe” and “Mr. America”. It was these competitions that paved the way for other modern competitions. At the same time, many magazines popularizing bodybuilding appeared - “Strength & Health” and “Muscular Development”. Filming of some bodybuilders also only added to the popularity of the sport. Steve Reeves, who played the roles of Hercules, Samson and other legendary heroes, gained the greatest popularity in films.

1970s–present

Use of anabolic steroids

Despite the fact that anabolic steroids appeared a long time ago, it was the 1970s that are called the “rebellion of anabolic steroids”[2], not only in bodybuilding, but also in other sports. In bodybuilding, this is associated with a sharp jump in muscle volume, starting with Arnold Schwarzenegger, Franco Colombo, Louis Ferigno, Dorian Yates, Lee Haney and Paul DeMaio, as well as the emergence of athletes such as Rich Gaspari and Andreas Muenzer. Although the 1970s began to openly discuss the use of anabolic steroids, they were legal until 1990. In 1990, the US Congress added anabolic steroids to the list of “controlled substances”. In Canada, due to the scandal with Ben Johnson at the Seoul Olympics, liability for the use of steroids was introduced into the Criminal Code of Canada. Steroids are classified as class 6 potent substances.

World Bodybuilding Federation

Mr. California 2014 demonstrates his program.
In 1990, wrestling promoter Vince McMahon announced the formation of a new organization, the World Bodybuilding Federation. Thus, he wanted to bring more entertainment to bodybuilding and increase the prize fund of tournaments. However, in July 1992, the WBF was formally dissolved. Reasons include the lack of income from pay-per-view broadcasts of WBF competitions, low sales of the federation's magazine Bodybuilding Lifestyle (which later became WDF magazine), and the high costs of producing two television shows and publishing a monthly magazine.

Bodybuilding as an Olympic sport

At the beginning of 2000, the International Federation of Bodybuilders & Fitness (English) Russian. tried to give bodybuilding the status of an Olympic sport, due to the fact that in 2000 this organization received full membership in the International Olympic Committee. Thus, the IFBB sought to establish bodybuilding as a full-fledged sport at the Olympic Games. This, however, did not happen, since many do not recognize bodybuilding as a sport.

Male competitive bodybuilding

Evgeniy Sandov. Fig.4

Evgeniy Sandov. Fig.5

IFBB (International Federation of Bodybuilding and Fitness). In 1946, the International Bodybuilding Federation was spun off from the International Weightlifting Federation, organized by brothers Joe and Ben Weider. This is the most authoritative federation that organizes and conducts many competitions around the world.

Joe Weider with Arnold Schwarzenegger

Ben and Joe Weider

WFF (World Fitness Federation) World Fitness Federation. Created as a federation friendly to NABBA with the goal of attracting more bodybuilding and fitness athletes who, for various reasons, were not included in NABBA. The competitions of these two federations - the World, European and Universe Championships - are held jointly, both among men and among women.

NAC International (National Athletic Committee International) National athletic committee with international status. The organization was founded by an admirer and popularizer of bodybuilding and fitness, Harald Hoyler (Germany). The World Championship and the Mr/Miss Universe tournament are held annually.

Categories of men's competitive bodybuilding

• Men's Bodybuilding (male bodybuilding).
• Classic Physique (classic bodybuilding, literally - classic physique).
• Men's Physique (beach bodybuilding, literally - male physique)

Men's Bodybuilding (male bodybuilding)

Category "Male bodybuilding"

• up to 70 kg inclusive,
• up to 75 kg inclusive,
• up to 80 kg inclusive,
• up to 85 kg inclusive,
• up to 90 kg inclusive,
• up to 95 kg inclusive,
• up to 100 kg inclusive,
• over 100 kg.

• up to 60kg (in Asia),
• up to 65kg (in Asia).

Junior male bodybuilding

• up to 23 years – up to 80 kg,
• up to 23 years – over 80 kg.

• up to 23 years – up to 75kg,
• up to 23 years – over 75kg.

Bodybuilding among male veterans over 40 years old

• veterans 40-49 years old: up to 70kg, up to 80kg, up to 90kg, over 90kg,
• veterans 50-59 years old: up to 80kg, over 80kg,
• veterans over 60 years of age – one absolute category.

Classic Physique (classic bodybuilding)

Athletes with hypertrophied muscles. Fig.1

Athletes with hypertrophied muscles. Fig.2

Therefore, in 2005, the leadership of the International Federation of Bodybuilding and Fitness (IFBB) decided to create a category of classical bodybuilding.

Classic bodybuilding

The athlete's maximum weight in kilograms must be equal to his height in centimeters minus 100 plus the permissible weight gain.

• up to 168 cm: 168-100=68kg
• up to 171 cm: 171-100=71kg+2kg=73kg
• up to 175 cm: 175-100=75kg+4kg=79kg
• up to 180 cm: 180-100=80kg+7kg=87kg
• up to 190 cm: 190-100=90kg+9kg=99kg
• up to 198 cm: 198-100=98kg+11kg=109kg
• over 198 cm: 198-100=98kg+13kg=111kg

• up to 168 cm: 168-100=68kg
• up to 171 cm: 171-100=71kg+1kg=72kg
• up to 175 cm: 175-100=75kg+2kg=77kg
• up to 180 cm: 180-100=80kg+3kg=83kg
• up to 190 cm: 190-100=90kg+4kg=94kg
• up to 198 cm: 198-100=98kg+4.5kg=102.5kg
• over 198 cm: 198-100=98kg+5kg=103kg

Classic bodybuilding competitions consist of three rounds.

• The first round is qualifying, in which you need to demonstrate the required poses: double biceps in front, latissimus dorsi in front, chest, biceps in the side, double biceps in back, latissimus dorsi in back, triceps in the side and abs.
• In the second round - free program.
• In the third round, free and compulsory poses are demonstrated.

Men's physique (beach bodybuilding)

Men's physique (beach bodybuilding)

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.

• up to 170 centimeters with a maximum weight in kg = height – 100;
• up to 174 centimeters with a maximum weight in kg = height – 100 + 2 kg;
• up to 178 centimeters with a maximum weight in kg = height - 100 + 3 kg;
• from 178 to 190 centimeters with a maximum weight in kg = height - 100 + 4 kg;
• over 190 centimeters with a maximum weight in kg = height - 100 + 5 kg.

• from natural forms with developed muscles;
• to the craze for anabolic steroids and hypertrophied muscles;
• the emergence of classical bodybuilding in an effort to get away from anabolic steroids and muscle hypertrophy;
• the emergence of beach bodybuilding with its natural, harmonious proportions.

Strength exercises at home

Each exercise develops a certain muscle group, your task is to correctly distribute the load on all the muscles of the body, that is, you need to adhere to a certain system, a training program that will help develop muscles proportionately and make the body stronger.

For leg development

• front thigh - squats with dumbbells
• biceps berd - deadlift with dumbbells on straight legs
• quadriceps, gluteal muscles, hamstrings - lunges with dumbbells
• buttocks, muscles of the back of the thigh and quadriceps - stepping onto the platform

Developing a strong and broad back

• for the lower back muscles – deadlift with dumbbells
• for the latissimus dorsi - pull-ups on the bar with a wide grip (4x8, 3x12, 5x6, ladder)
• dumbbell row

For the development of pectoral muscles

• pectoralis major muscles - dumbbell press lying on a horizontal bench
• middle and inner edge of the pectoralis major muscle - arm raises with dumbbells lying on a bench

Exercises for developing hands at home

• mass, volume and strength of the biceps - lifting dumbbells for biceps while sitting/standing
• triceps mass and strength - reverse push-ups
• biceps and brachialis – hammer with dumbbells
• middle (peak) of the biceps - concentrated biceps curl
• inner (outer) part of the forearm - extension (flexion) of the arms at the wrists with a dumbbell (forward/reverse grip)

Triceps muscle development

• Bent-over/overhead dumbbell extension/standing dumbbell French press
• triceps/pectoralis major/front deltoids - dips

Exercises at home to develop strong and broad shoulders (deltoids)

• front and middle deltas – dumbbell press while sitting on a bench/ lifting dumbbells in front of you/ Arnold press
• rear delts - bent over dumbbell raises
• middle delts - dumbbell lateral raises/standing dumbbell raises

Exercises to develop powerful trapezius at home

• top and middle of the trapezoid - shrugs with dumbbells standing/sitting (in place of dumbbells you can use weights -16, 24, 32 kg)

Exercises to develop your calves (gastrocnemius muscle)

• muscle volumes, relief of calves - raising on toes with dumbbells in hands

Exercises to develop your abs at home

• oblique abdominal muscles - oblique crunches
• Lower Abs – Hanging Leg Raises/ Hanging Knee Raises/ Reverse Crunches
• upper abs - crunches

The above list of exercises that can be performed at home with just dumbbells must be streamlined, that is, you cannot do all the exercises at once in one day, as many beginners do out of ignorance ( you will get overtraining

Powerblock Kettlebell Push-Up

Ideal male athletic figure parameters, features

Unlike the female figure, over many centuries the idea of ​​the ideal male body has remained virtually unchanged. The ancient Greeks were the first to think about proportions. According to body culture, a man was supposed to look like a resident of Olympus - stately, with sculpted abs and powerful chest. The ideal athletic figure in Ancient Greece can be judged by sculptures:

• Hercules;
• Doryphora;
• Apollo;
• Zeus;
• Hermes.

If you look at these statues and compare them with the current standard, you won’t notice much difference. Today, more attention is paid to muscle mass and the percentage of subcutaneous fat, but the main criteria remain the same.

Just like thousands of years ago, the ideal male body is broad shoulders, a narrow waist, massive chest and a V-shaped back. Among modern stars, these parameters are met: Brad Pitt, Jason Statham, Will Smith, Matthew McConaughey, David Beckham, Dwayne “The Rock” Johnson, Zac Efron.

The process of building a beautiful figure is called bodybuilding, or bodybuilding. At competitions in this sport, judges evaluate the athletes’ proportions, size, relief and “maturity” of the muscles.

Photo source: graycell.ru

Assessing the appearance and comparing men on stage is done by eye. That is, there are no specific numbers, indicators or ratios of one muscle to another. Bodybuilding is a sport of illusion, and a person with better proportions may well lose to someone who is more skilled at posing.

How, then, to calculate the proportions of the body? How to understand what indicators to strive for? What size should your biceps or chest be?

Approximate characteristics of an ideal figure can be calculated using John McCallum's method.

First measure your wrist circumference. Multiply the resulting number by 6.5 - this is the ideal sternum size (GR). The volume of the remaining parts of the body is calculated as follows:

1. Forearm: GR * 0.29.
2. Neck: GR * 0.37.
3. Caviar: GR * 0.34.
4. Waist: GR * 0.7.
5. Biceps: GR * 0.36.
6. Pelvis: GR * 0.85.
7. Hip: GR * 0.53.

Important: McCallum’s method is based on the statistical ratio of the thickness of the wrist to other bones. However, some people experience uneven development of the lower and upper body

Therefore, for more accurate data, it is necessary to multiply the obtained indicators by a certain coefficient, which is calculated using the formula:

0.8/(wrist circumference/ankle circumference), where 0.8 is the average ratio of hand to ankle volume.

Calculation example:

Wrist circumference - 17.5 cm. Ankle circumference - 22.5 cm.

Correction factor: 0.8/(17.5/22.5) = 0.8/0.78 = 1.025

The data obtained have nothing to do with the absurd volumes of heavyweight bodybuilders and are quite achievable without the use of illegal drugs.

Proportions in men's bodybuilding

The most desirable body type is the “inverted triangle” - wide shoulders and a narrow waist. Therefore, most men strive for precisely these proportions, completely forgetting about other parameters.

For example, athletes with a massive upper body and matchstick-thin legs look pretty funny. Another problem that often occurs among beginners is that the “bottom” is ahead of the “top” in development, which is also a disproportion. In both cases, serious correction of the training program is necessary.

Many systems have been developed for calculating the “ideal” anthropometric indicators of male bodybuilders. Let's look at the simplest method. First you need to measure your chest circumference with a centimeter. Let's assume that this parameter is 100 cm and calculate the remaining values.

You can also use the table compiled by the legendary Canadian-American coach, founder of the Mr. Olympia competition and founder of the International Bodybuilding Federation - Joe Weider. To determine the proportions, it is necessary to calculate the individual coefficient. To do this, divide your weight (kg) by height (cm) and compare the resulting value with the data below.

By measuring your own proportions and comparing them with any of the tables above, you can determine the “lagging” parts of the body. Based on the obtained values, it is recommended to build a training plan.

The benefits of strength training after 50 years

Practice proves that regular moderate-intensity exercise allows you to get rid of excess fat tissue, strengthen and build muscles, and increase performance and endurance. Moreover, bodybuilding at 50 years old helps normalize heart rate, lowers blood pressure, improves the condition of joints, and activates metabolism. Yes, no medicine will give such results!

Of course, no one cancels the need to strictly monitor health, and for bodybuilders this recommendation is especially relevant. Timely detection of problems in the functioning of the cardiovascular system, for example, or joints is necessary for prompt adjustments to the training program. Otherwise, bodybuilding can become a negative factor in the development of the disease.

You'll always have to diet

Success in bodybuilding, of course, directly depends on a balanced diet, but you shouldn’t get too hung up on it. I think the fear that if you connect your life with bodybuilding, you will have to count calories on a calculator until the end of your days will be superfluous, and your diet will consist of nothing but chicken breasts and egg whites

Of course, if you are naturally inclined to be overweight, you will have to approach the refrigerator with caution. At the same time, you can safely afford a couple of fasting days a week

In moderation, of course. If you have a normal metabolism, then at the “weight gain” stage, you can eat almost anything!

Bodybuilding in popular culture

Many bodybuilders, during and after their career, begin to engage in various activities. Among the most popular professions among bodybuilders are actors, models, trainers, and strippers. Often the choice is made in favor of professions for which it is necessary to have beautiful external data or significant physical training. Today, many bodybuilders have achieved success outside of the competitive podium. In recent years, due to the spread of healthy lifestyle ideas, an amateur form of bodybuilding - fitness - has become popular. Bodybuilding is not only popular among young people; Today, competitions are held in different countries among various age categories, up to 80 years old. One of the most famous retired bodybuilders is the Japanese Tsutomu Tosaka.

Bodybuilding is not suitable for women; they become like men.

For men, the problem is to gain the desired weight, but women, on the contrary, are afraid of large muscles like fire. The funny thing is that a woman’s body is much less predisposed to gaining muscle mass than a man’s. The thing is that the production of growth hormone - testosterone in the female body is simply insignificant in comparison with representatives of the stronger half of humanity. So girls shouldn’t be afraid of light barbells and small dumbbells. On the contrary, training with weights will make a woman’s figure fit, allowing her to remove what is unnecessary and build up what is missing.

And don’t be embarrassed when looking at photographs of female bodybuilding champions. Firstly, they often resort to pharmacology in order to increase the content of “growth hormone” in the body. Secondly, the photographs were taken when, with the help of specialized diets and multiple workouts, the fat layer was reduced as much as possible and water was removed from under the skin. All this is done to win competitions; without these conditions, the gym will never make such an unattractive “monster” out of a woman. By the way, this blog contains examples of training programs for girls and women.

So, you have finished reading this article, and you can weigh the pros and cons, drawing certain conclusions for yourself. Fitness and bodybuilding are a mandatory attribute of body culture, which will ensure the harmonious development of the individual. And not the devil’s tricks, as some imagine. I hope you are ready to go to the gym, and the army of health fans has increased.

If you are ready, be sure to read how to create a training program, how to choose a gym and where to start training in the gym.

Sincerely, Vitaly Okhrimenko

Taking measurements

The procedure will require a measuring tape. If you don’t have it at hand, you can use a lace and a school ruler. Let's look at the main parameters and where to measure them:

1. Chest circumference. Stand up straight, straighten your back. Throw a tape measure over your back. The measuring tape should go along the bottom of the shoulder blades, the latissimus muscles and the pectoral nipples. The tension is light, without squeezing the skin. The measurement is taken while exhaling.
2. Hip volume. Stand up straight, lift one leg onto your toes. To measure the circumference of your hips, you need to press the tape measure in the widest part of them (the upper third, just below the buttocks). Tighten your quadriceps, pull the band slightly taut, and record the value. Then measure the thigh muscles on the other leg.
3. Shin girth. Straighten up, lift one leg onto your toes. Press the measuring centimeter to the widest part of the calf muscle, bring the end together with the tape and record the parameter. Repeat with the other leg.
4. Shoulder circumference. It is necessary to clarify this issue. People who are far from sports mistakenly call the shoulder the main joint of the arm and the muscles covering it. In fact, the shoulder is the entire upper part of the limb from the edge of the collarbone to the elbow. Therefore, in order to correctly measure your shoulders, you need to lower your arms freely, and then cover the biceps muscles in the middle with a centimeter.
5. Forearm circumference. To begin, bend your elbow at a right angle and clench your fingers into a fist. To measure your forearm, you need to place the tape at its widest point (3-4 cm below the elbow joint).
6. Biceps circumference. Stand up, raise your shoulder until it is parallel to the floor, bend your arm and tense your biceps muscle. Throw a centimeter at the top point of the biceps, take a measurement and repeat with the other arm.
7. Waist circumference. Straighten up, straighten your back. To measure your waist, place the tape measure at the narrowest part of your body. As a rule, this place is located just above the navel. Exhale, but do not suck in your stomach. Record the value.
8. Neck circumference. Measure this parameter under the thyroid cartilage of the larynx.
9. Pelvic girth. To determine this indicator, press the tape to the middle of the gluteal muscles and to the upper protruding parts of the thigh bones.

In addition to the size of the biceps and forearms, some athletes determine the thickness of the wrists. But this indicator serves not to track results, but to identify a predisposition to gain muscle mass.

Previously, many trainers predicted the success of a particular athlete in bodybuilding based on the measurement of the carpal bones. However, there is no scientific evidence for such a correlation.

Injury hazards of amateur bodybuilding

Be that as it may, amateur bodybuilding is very dangerous. And the problem is not that the exercises are poorly thought out or the gyms are insufficiently equipped. The problem is different: there are a lot of laymen involved in bodybuilding who don’t even want to hear anything about proper technique and safety. What are you talking about, they are much more concerned about the weight being squeezed or pulled out.

According to statistics, more than 90% of injuries in amateur bodybuilding occur while performing basic exercises with free weights.

And besides, often laymen who decide to show off their muscles on the beach simply do not know the technique of performing the exercise. They seem to be too lazy to study the technique, but they are too stifled to spend money on a trainer. By the way, I once wrote an article about whether you need a coach or not. I advise you to take a look and read.

It also happens that amateur bodybuilding may be contraindicated for health reasons. It’s fair to note here that you should remember the list of all your already identified sores (we bet there are three times more undiagnosed diseases in each of us than known ones) and with a complete list, drop by a sports doctor with a pertinent question: “Can I engage in amateur bodybuilding or is it better to abstain ?. On this topic, I published a post on health and amateur bodybuilding.

Ideal proportions and amateur bodybuilding

Body proportionality, as has already become clear, is crucial for a professional bodybuilder. Whether an amateur should strive for such an ideal is a separate topic that requires more detailed consideration.

Professionals bring their body proportions to ideal levels through the use of pharmacological drugs. In amateur bodybuilding, everything depends on genetics. Small shoulders and a narrow back cannot be greatly expanded without serious sports pharmacology. This also applies to the chest. It will not become much larger if there is no such predisposition. Convex and large breasts will only appear when taking anabolic steroids. Professionals and amateurs with equal strength indicators have strikingly different physiques.

If measurements show that the proportions do not correspond to ideal ones, you should not be upset. Achieving perfection is necessary only for those who strive to perform and win competitions. For amateur bodybuilding, perseverance and training are important, allowing you to improve your natural abilities in order to feel great on the beach or in the pool, and increase self-esteem. Good definition and muscle mass are all that amateurs need. Ideal proportions are a subjective assessment within the framework of competitive professional programs.

It hurts because it grows

Another, another myth of bodybuilding, which is very common. I once thought so too, to be honest.

Muscle pain has nothing to do with muscle growth. Muscles grow after recovery, and they recover after lactic acid is removed from the muscles. And although scientists have already proven that lactic acid does not directly affect soreness (muscle pain), nevertheless, as long as it is in the muscles, they hurt, and while they hurt, they do not grow.

To cope with this trouble, it is enough to do a cool-down and. Thanks to this, the muscles will grow faster, and there will be no such unpleasant pain and stiffness the next day after training.

Impotent jocks

The nature of this myth has a direct connection with the previous one, “bodybuilder - steroids - impotence” - this is the logical chain that comes to the mind of the common man when it comes to bodybuilders. I should note that the abuse of anabolic steroids actually leads to a decrease in libido, since the lazy body becomes unable to produce the same amount of testosterone, since it can be obtained from the outside. However, in almost 100% of cases, the endocrine system returns to normal after stopping steroids, and reproductive functions are normalized. As for “naturals” (athletes who do not resort to the help of pharmacology), their sexual capabilities are usually higher than those of a man who is far from sports and a healthy lifestyle. The reason for this is that bodybuilders have a better circulatory system, which is directly related to our *** well, you understand in general. Plus, when playing sports, the level of testosterone produced by the body increases! It happens, of course, that after working hard on the exercise equipment, you find it difficult to crawl home, and physical intimacy is not the first thing you are interested in, but you have to admit, this is the reaction that awaits us after any hard work.

Calculation of ideal proportions

Joe Weider Chart

For a more accurate assessment of proportions, several formulas based on measurements of one’s own body have been proposed. For example, Joe Weider offers his own table of ideal proportions . It looks like this:

First, you need to divide your weight by your height, find the resulting figure in the leftmost column and calculate the ideal proportions for yourself. According to Joe Weider, ideally the proportions of bodybuilders should correspond to this table .

John McCallum Formula

In addition to Joe Weider's table, there are other formulas for calculating proportions. For example, John McCallum's formula , which is based on measuring the circumference of the wrist. It is assumed that the thickness of the wrist is closely related to the size of all human bones. However, sometimes there are people whose lower half of the skeleton is more massive than the upper and vice versa, so the proportions may vary. If you multiply your wrist circumference by 6.5, you get your chest circumference, from which you can calculate the circumference of the rest of your body. Based on this formula, the following patterns emerge:

• Waist circumference is 70% of chest circumference
• Hip circumference is 85% of chest circumference
• One hip equals 53% of the chest circumference
• The neck will be 37% of the chest
• Arm circumference is approximately 36% of chest circumference
• The shins will make up 34% of the chest
• Forearm equals 29% of chest

Table of Marcel Rouet

Marcel Rouet's version, we get the following table of proportions:

In this case, the calculation is made according to the person’s height, and not according to his wrist circumference . The waist measurements according to this table of proportions are slightly higher than the others, it can be assumed that Ruhe is a follower of ancient proportions.

It won't work to pump up without chemistry

The public considers steroids and other “chemicals” to be an attribute of bodybuilders. And few people think about the use of doping in all top sporting achievements. Many people believe that it will not be possible to pump up a huge bicep - 50 centimeters in girth - without steroids. At the same time, people firmly believe that you can run a hundred meters in 9 seconds with a diet of porridge and borscht. I assure you, if you are not delusional about championship titles, but want to be the owner of a strong, muscular body, you can easily do without steroids. Especially in the modern age, where there is a ton of methodological literature, where there are forums and blogs like mine (don’t forget to subscribe), from which you can get detailed instructions on how to structure your workouts and diet properly. And the sports nutrition industry will help you a lot in creating an “Apollo” figure. I advise you to get acquainted with training programs for men.

Doping for bodybuilding enthusiasts

Of course, weighing every gram of food swallowed is the job of professionals. But for those who like to completely ignore this, it’s stupid.

For the most part, amateurs set the goal of training to gain muscle mass (exclusively for those who want to lose weight). And to do this, you need to slightly increase the amount of carbohydrates and add a lot to the percentage of protein eaten with food.

Of course, it would be nice to reconsider your diet a little: minimize harmful fats and fast carbohydrates, maximize the protein so necessary for muscles.

The coolest, in my opinion, doping for bodybuilding enthusiasts is the sports nutrition industry. And without going into details, remember one truth: if you gain weight, buy a gainer, if you lose weight, buy protein.

At one time (while my daughter was little) I stole baby food from my daughter and drank it after training. And I can safely say that such doping will make a lot of people sick! A prerequisite for bodybuilding enthusiasts is to drink plenty of fluids. Still water helps the body improve metabolic processes, and an athlete should drink at least two liters of H2O per day.

Women's bodybuilding

Bodybuilding has long ceased to be a purely male sport. Female bodybuilding is very popular among the fairer sex, because women, like men, also want to have an athletically beautiful body, increase muscle tone and remove excess fat.

The first American Women's National Phisique Championship was held in Canton, Ohio in 1978. This was the world's first women's competition where participants were judged solely on their muscles. Since then, many women's competitions have been held, the most prestigious of which is Miss Olympia. The first winner of the competition, held in 1980, was Rachel McLeish.

Yaxeni Orikuin

Venezuelan athlete Yaxeni Oriquin was born in 1966. There were 8 more children in her family, she was the youngest.

After three victories that she received in amateur competitions in 1993, the athlete moved to live and play sports in the USA.

Yaxeni's form peaked in 2005 when she took first place in the Ms. Olympia competition. In addition to this victory, her track record includes victories at Miss International in 2002, 2003, as well as 2005 and 2008.

Since 2007, the athlete’s form began to gradually deteriorate: for example, in 2007-2008 she took 3rd place at Ms. Olympia.

Yaxeni's height is 170 cm. In the off-season, the weight is on average 84-86 kg, and during the competitive season - only 72-77 kg.