Anthropometric data of bodybuilders height weight table

Are you “training hard,” “eating healthy,” “sleeping well,” but not happy with your muscle growth? Have you stopped feeling like you're rushing? Do we need to change anything? Or is everything going well?

When you look at the photos of the champions and listen to their interviews, you realize that they were the same yesterday. A year ago almost the same. When were they like you? How long did it take them to grow their muscles? How much did they add per week, per month, per year?

Maybe your muscles are growing normally and you really are doing everything right. Maybe you shouldn’t change anything, but just wait until your time comes? What is the normal rate of muscle growth?

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Ideal proportions in bodybuilding

The result of a bodybuilder’s performance at competitions and contests depends on many factors.
The judges take into account the degree of vascularity, dryness and quality of the athlete's muscle mass. All these parameters are important, but without the correct ideal proportions it is impossible to achieve significant heights in bodybuilding. This is the main reason for the high interest in what proportions in bodybuilding are considered ideal, and whether amateur bodybuilders should strive for these indicators. Some are of the erroneous opinion that muscle mass is considered the main criterion for a bodybuilder.
This is far from the truth. There are a huge number of examples when bodybuilders who weighed less than their opponents became winners of competitions because their proportions were better. For bodybuilding, the beauty of the body is important, and other parameters, including weight, are next in importance.

Pin-drop technique aerobis Fat-free mass index calculator

We have programmed you with the aerobis Fat Free Mass Index Calculator. Simply enter your values ​​and find out your Fat Free Mass and Fat Free Mass Index.

Your results

If you want to know how much muscle mass you can theoretically build, simply increase your body weight value or decrease your body fat value until your FFMI settles around 25. Please note that a body fat percentage of 6% or lower is unhealthy and can only be achieved by professional bodybuilders over a period of several days (during competition). A value of 10 - 12% for men would be desirable. Our calculator tells me that I still need to gain about 18 kg of muscle mass.

https://youtu.be/xkW_rY1rjro

Indicators of ideal proportions

A beautiful physique presupposes that the relationship between different parts of the body is “maintained” within certain limits:

• the pelvis and chest in girth should form a difference of 9 to 10;
• the neck circumference is 38, and the waist is 75 percent of that of the chest;
• the forearm should be equal to 30 percent of the neck circumference;
• The calf circumference should be 60 percent of the thigh circumference and 40 percent of the pelvic circumference.

The basis for finding ideal proportions can be taken from the tables, the data of which is based on the height and weight of the athlete. The taller the athlete, the larger the circumference, that is, he should look larger.

https://youtu.be/oReTb_w3guw

Model Alan Aragon

Calculating your limits using Alan Aragon's model is based on your current weight and the amount of muscle mass you already have. The specialist offers a simple model in which a beginner can count on an increase in muscle mass of about 1-1.5% per month of his weight, an average athlete - 0.5-1% gain per month, and an advanced athlete - only 0 .25-0.5% of your weight per month.

For example, a beginner weighing 65 kg can count on an increase in quality mass in the region of 650 grams to 1 kg per month during the first year of training.

Table of ideal proportions in bodybuilding

Based on the tabular indicators, it should be taken into account that the coefficient of weight and height is found by dividing these two parameters. For an athlete weighing 100 kilograms and height 180 cm, it is 0.555.

Table of anthropometric changes of Marcel Rouet

To check how important proportions are for professional athletes, you can compare the body measurements of the best bodybuilders against tabular data that demonstrates ideal girth sizes.

Knowing exactly what proportions in bodybuilding are taken as ideal, each athlete has a chance to measure and compare their own parameters with them.

Ideal height for bodybuilding

Hi all

I noticed this pattern, that all the champions, “monsters of the masses”, etc. have a height of no higher than 178 cm (with the exception of Arnold) why is this so? What are the pros and cons of being tall and short? and is there a future for a person with a height of, say, 180-185 cm in bodybuilding? With uv.

who told you such crap, or read it somewhere? They gave you an advanced one early, with questions like this. For reference: Noah Steere (Noah Steere) This giant is 204 centimeters tall and weighs 160 kilograms in the off-season (in the competitive period 138 kilograms) has biceps with a volume of 66 centimeters; even Cutler would envy such biceps with his then 57 centimeters. Noeh is one of the tallest and most powerful bodybuilders.

Ralf Moeller Ralf is a native of Germany.

He grew to 197 centimeters and in the off-season weighed 129 kilograms (in the competitive period 124 kilograms). After a career in bodybuilding, he followed in Arnold’s footsteps into film acting and even starred after him in the TV series “Conan.” He also starred in such famous films as: “Universal Soldier”, “Best of the Best 2”, “The Viking Saga”, “Batman and Robin”.

Greg Kovacs This athlete has truly gigantic stats. With a height of 191 centimeters, his competitive weight is 148 kilograms (183 kg in the off-season). The Canadian young man inherited his “heroic health” from his grandfather, whose superhuman strength was legendary. Although Greg's father also does not suffer from a lack of strength and muscle mass. The athlete is not going to stop at 183 kilograms, and perhaps soon we will see a 200 kilogram giant.

And finally, Lou Ferrigno Lou was born on November 9, 1951 in Brooklyn. Since childhood, he never gave the impression of a future bodybuilder. The boy grew tall and thin, and at the age of 13, with a height of 172 centimeters, he weighed 57 kilograms. Lou was so ashamed of his body that he decided to take up bodybuilding, but the trainer at the gym told him that he wouldn’t succeed. Then he begins to study in his basement in secret from everyone. And already at the age of 16 he weighed 90 kilograms. Lou Ferigno became Mr. Universe 2 times and once was second in the Mr. Olympia competition (the first was Arnold Schwarzenegger). Lou also acted in films, in particular in the TV series “Hulk”. At his peak, Lou weighed 132 kilograms with a height of 197 centimeters.

Of course, these are not all bodybuilders with outstanding anthropometric data, perhaps we don’t even know anything about the biggest guys, but these four have achieved recognition in the world and become successful thanks to bodybuilding. So we can say this sport can make people more successful and happier.

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.

https://youtu.be/ki0F_SYFOw0

Fiber types and skeletal muscle hypertrophy[edit | edit code]

The power developed by a muscle depends on its size and the composition of muscle fibers. Skeletal muscle fibers are divided into two main categories: slow twitch (type 1)

and fast twitch fibers
(type II)
. The differences between these two fibers include metabolism, contraction rate, neuromuscular differences, glycogen stores, capillary density, and response to hypertrophy [13].

Type I fibers[edit | edit code]

Type I fibers, also known as slow twitch muscle fibers, are responsible for maintaining body posture and skeletal bones. The soleus muscle is an example of predominantly slow-twitch muscle fibers. An increase in the density of the capillary network is characteristic of type I fibers because they are more actively involved in activities that require endurance. These fibers are capable of contracting for a long time. Fibers of this type require a lower level of excitation to cause contraction, but they also develop less power. They use fats and carbohydrates better due to increased oxidative metabolism (the body's complex energy supply system that converts energy from the breakdown of substances with the assistance of oxygen).

Type I fibers have been shown to significantly hypertrophy due to progressive overload [14][15]. It is interesting to note that this increase in type I fibers is caused not only by strength training, but also to some extent by aerobic exercise[16].

Fiber type II[edit | edit code]

Type II fibers can be found in muscles that produce more force for shorter periods of time, such as the gastrocnemius and vastus lateralis. Type II fibers can be further classified into type IIa and type IIb muscle fibers.

Fiber type IIa

Type IIa, also known as fast glycolytic muscle fibers, is a hybrid variant between type I and IIb fibers. Type IIa have the characteristics of Types I and IIb fibers. They rely on anaerobic reactions (producing energy without oxygen) and oxidative metabolism to maintain contraction.

Through resistance exercise as well as endurance training, type IIb fibers are converted to type IIa fibers, resulting in an increased proportion of type IIa fibers in the muscle. Type IIa fibers also increase cross-sectional area, which leads to hypertrophy during strength training. With disuse and atrophy, type IIa fibers revert back to type IIb.

Type IIb fibers

Type IIb are fast glycolytic fibers. These fibers rely only on anaerobic metabolism to provide energy for contraction, so they have a high amount of glycolytic enzymes. These fibers generate the greatest amount of force due to the increased size of neuronal cell bodies, axons, and muscle fibers, higher alpha motor nerve conduction velocities, and a higher amount of excitation required to trigger an action potential. Although this fiber type is capable of generating the greatest amount of force, it also contracts for the shortest time (of all muscle fiber types).

Type IIb fibers convert to type IIa during resistance exercise. Strength training is thought to cause an increase in oxidative capacity in trained muscles. Since IIa fibers have a greater oxidative potential than type IIb, this change is a positive adaptation to training conditions.

Anthropometry (body measurements)

Content

Each person is naturally given certain parameters of his body parts (sizes). And if you decide to engage in bodybuilding, then you simply need to determine the initial data with which you will subsequently have to work.

In order to monitor your achievements and the results obtained from training, it is useful to study anthropometry. The ideal body proportions in bodybuilding have long been calculated, and we will try to strive for them.

In order to correctly change your body, you should know not only height, weight, but also other physiological parameters. It turns out that any athlete must learn to correctly take the necessary measurements in order to understand which muscles he needs to pay attention to working with.

How to stimulate the production of growth hormone?

The concentration of somatotropin in the body is increased not only by the introduction of a synthetic drug. The increase in natural hormone synthesis can be achieved in several ways:

1. Special diet. More foods high in protein and complex carbohydrates are introduced into the diet. Reduce consumption of sweets, white rice, baked goods, potatoes. Avoid late-night snacks (to stimulate nighttime hormone growth).
2. Reviewing your sleep schedule. It is recommended to get full rest and fall asleep no later than midnight.
3. Training and exercises. Even minimal physical activity contributes to the growth of hormone levels, not to mention intense bodybuilding exercises.

Overweight people need to reduce body weight because their GH concentrations are low.

Ideal proportions for a bodybuilder

In the modern world, more and more people play sports or want to lose weight. People have always strived to be attractive. That is why the topic of ideal proportions will be relevant, especially among bodybuilders whose main goal is to achieve body beauty.

The name bodybuilding itself can be translated as build your body. At the same time, there are certain parameters that every athlete strives for. First of all, it is a properly built body: symmetrical, athletic and beautiful. It is the maximum proximity of the athlete’s body size to ideal proportions that is the main criterion, based on which judges at various bodybuilding tournaments identify the winner. The symmetry and harmonious development of muscles is also assessed.

In this case, the presence of a pile of muscles is not at all necessary. A person with less muscle mass, but with more correct body proportions, has a better chance of winning a tournament than an athlete with huge mass who simply works on his muscles without delving into their proportions. To make it more clear, we can consider bodybuilders and athletes involved in strength sports. This once again shows that in bodybuilding, the main importance is the beauty and harmonious development of the body, and not maximum strength and endurance.

A closer look at athletes training in gyms reveals serious discrepancies in the proportions of their bodies. Even in people who have been training for several years, the upper body is much more developed than the lower body. There is also a combination of a thin neck and undeveloped shoulders with huge hands. And there are quite a lot of such variants of asymmetrical and inharmonious bodies; you just have to pay attention to those who exercise on exercise machines around.

Many beginners in bodybuilding do not consider it necessary to delve into the specifics of proportional muscle development, since they do not plan to compete. But even for those who study for themselves, it is necessary to know the proportions in order to accurately determine their capabilities and parameters to which they need to strive. It will also be clear to what limit you can pump up your muscle mass. In addition to determining the potential that is genetically inherent in the body, new knowledge will allow you to improve the training itself. Knowing which muscles are lagging behind in development, you can make changes to the selected system. It is quite common that people train without a clearly defined goal. They may lift particularly heavy weights with untrained hands or squat with weak legs. Thus, having studied the proportions, many errors will be eliminated. That is why it is necessary to analyze the technical side of the ideal proportions that are followed in bodybuilding.

Model Lyle MacDonald

In his article on maximizing your genetic potential for muscle growth, What's My Genetic Muscular Potential, he notes:

I firmly believe that athletes should train intelligently and not focus on what they can or cannot achieve. I also believe that everyone has their own limit, which is determined at the biological level. This is a simple reality that many people, recognizing, will save themselves from unnecessary psychological torment about what they think they should have achieved or could have achieved if they worked hard enough.

According to MacDonald, in the first year of training it is realistic to increase 10-11 kg of quality mass (0.9 kg per month), in the second year - 4.5-5.5 kg (450 grams per month), in the third - about 2.5 kg (230 grams per month), and in all subsequent years - a little more than 1 kg of muscle per year.

Lyle also notes that these values ​​are given for men; women are able to grow approximately 2 times less muscle.

Body proportionality

Based on the numbers, we can say that the attractiveness of a particular athlete depends on his proportions. Since numbers are directly related to mathematics, proportions are described by a clearly formulated formula. The name of this formula is the golden ratio. The resulting number describes the human body as a whole and helps determine the proportions that can be considered the most correct by nature. The most striking example of a description of ideal proportions is the man of Leonardo da Vinci, who is depicted in a square and a circle. Thanks to this illustration, one can reveal the triumph of regular geometric shapes in human proportions. The so-called “golden ratio” determines the ratio 1:1.618. Thus, if we take the thigh as a unit, then the entire leg (thigh + lower leg) should be equal to 1.618 times the size of the thigh.

Since man is a rational being, the desire for harmony and symmetry is constant. That is why the beauty of the body is assessed based on the parameters prescribed by the golden ratio. If we talk about bodybuilding or fitness, then first of all, it is worth understanding that comprehensive muscle development comes first. The waist-to-shoulder ratio is especially pronounced. If you change this attitude, the development of body harmony will significantly advance in a positive direction.

Note

Depending on the body type, the plan for working on the muscles also changes. So it’s more logical for an ectomorph to start with pumping up the shoulders. An endomorph needs to reduce his waist size.

Having set the task of achieving ideal parameters, you first need to find out your personal parameters in order to find out which muscles you should focus on. And only after this can you draw up a specific training plan, choosing a particularly suitable program. All athletes who train in the gym differ from each other not only in their structure, but also in their physical fitness.

There are clearly defined proportions that will be as close as possible to harmonious:

• the volume of the pelvis should be nine tenths of the volume of the chest (that is, if the pelvis is 90 cm, then the chest should be 100 cm);
• - neck circumference should be 38% of chest circumference;
• - forearm circumference 30% of chest circumference;
• - waist 75% of chest circumference;
• - hips 60% of the pelvic volume;
• — the lower leg should ideally have a circumference equal to the circumference of the biceps in tension, or 40% of the pelvic circumference.

If we take into account ideal proportions, then the volumes of the neck, biceps and calves should be the same. If this is so, then we can say that the athlete is very well built athletically and his muscles are harmoniously developed.

You can also find out your ideal proportions based on weight and height from the following table (see table).

The “Weight/Height” ratio is the ratio of your weight (in kilograms) to your height (in centimeters). For example, your weight is 70 kg, and your height is 180 cm, which means that the value closest to your coefficient (0.388) is 0.39, therefore, we look at the proportions corresponding to it.

Thus, it became clear that knowing the ideal proportions is important, regardless of whether you plan to participate in competitions or train exclusively for yourself. But first you need to sort out the measurements that will be required for subsequent calculations.

CONCLUSION:

Should you even focus on your genetic potential for muscle growth? According to Zozhnik, it is much wiser to take Lyle MacDonald’s advice and direct all your efforts in the right direction - train hard and pay due attention to nutrition. Instead of worrying ahead of time about what you may or may not achieve, focus on what you can influence here and now.

Let the numbers you receive become your goal and motivation not to stop at least until you still see that you can grow quality, not quantity, mass.

Sources:

o Petrella JK, Kim JS, Potent myofiber hypertrophy during resistance training in humans is associated with satellite cell-mediated myonuclear addition: a cluster analysis, Department of Physiology and Biophysics, The University of Alabama.

o Morgan JE, Partridge TA, Muscle satellite cells, MRC Clinical Sciences Centre, Imperial College of Science.

o Natural Muscle Building: A Look At Potential, Genetics & Arm Size, muscleandstrength.com.

o Why Some Grow Muscle Easily While Some Don't, exercisebiology.com.

o The Truth About Bodybuilding Genetics, T-Nation.com.

o What's My Genetic Muscular Potential, bodyrecomposition.com.

Taking measurements

Due to the fact that the issue is quite important and has been discussed for a long time, certain rules have been formed, adhering to which the measurements will be as correct as possible, and, not least important, objective. First of all, you need to get a measuring tape. Taking measurements with a regular ruler and thread is not the best option - it is both inconvenient and impractical. It is best to take measurements in the morning, when the muscles are in a relaxed (“cold”) state.

Wrist

Measurement location: in the thinnest part of the forearm, next to the hand.

Forearm

Position: bend your arm at the elbow, clench your hand into a fist, bend it towards the forearm (the angles between the hand and forearm, and between the forearm and shoulder are 90 degrees). Tighten your forearm muscles.

Measurement location: the widest part of the forearm, 1-2 cm away from the elbow.

Biceps

Position: bend your arm at the elbow (the angle between the forearm and shoulder is 60-80 degrees). Contract your biceps and triceps.

Measurement location: the widest part of the shoulder is approximately the middle of the biceps (the place of its peak).

Neck

Position: lift your chin, relax your neck muscles. Measurement location: just below the level of the Adam's apple.

Shoulder girdle

Position: stand straight, straighten your shoulders and move them back a little, arms along your body. All muscles are in a relaxed state.

Measuring location: The measuring tape should pass through the top of the pectoral muscles and the middle of the deltoids.

Breast

Position: stand straight, breathe calmly, muscles relaxed.

Measurement location: the widest part of the chest (1-3 cm above nipple level)

Stomach

Position: stand straight, breathe calmly. We don’t strain our abdominal muscles, we don’t pull them in.

Measurement location: middle of the abdomen, slightly above the navel.

Pelvis

Position: Stand straight. The muscles are relaxed.

Measurement location: at the widest part of the pelvis (middle of the gluteal muscles).

Hip

Position: Stand straight. Shift your body weight to the leg being measured and tighten your thigh muscles.

Measurement location: the widest part of the thigh (at the very top of the leg).

Shin

Position: Measure while sitting. Tighten your calf muscles (put your foot on your toes and transfer your weight to the leg you are measuring).

Measurement location: the widest part of the shin.

Ankle

Position: Measure while sitting. The leg is relaxed.

Measurement location: just above the foot, in the thinnest part of the shin.

Men are advised to take measurements of all parts of the body. For girls, it will be enough to measure the chest, abdomen, pelvis, thigh and lower leg.

Reviews from amateur athletes about the negative side effects of growth hormone

The article on growth hormone reviews, in which we collect the opinions of doctors, experts, amateurs and professionals about the effectiveness and possible problems of using growth hormone, talks about the negative experience of an amateur athlete, which resulted in a whole range of side effects. Among which are almost all those listed in the section Possible side effects of using growth hormone:

• numbness of the fingers, progressing every day;
• rapid heartbeat, even at rest;
• increase in blood pressure;
• increase in blood sugar levels (pre-diabetes);
• sweating;
• swelling of the limbs;
• backache;
• colossal weakness;
• terrible insomnia;
• dyspnea;
• knee problems;
• decreased sexual function.

The author’s negative experience ended with the refusal of growth hormone.

Something tells me that this is not the kind of review that is written to order for money.

Don’t be lazy, read it, it’s very entertaining and informative.

Tips for Correct Measurements

Many athletes who take measurements regularly report that their readings fluctuate. This is possible precisely because of measurements at different times of the day. It is clear that immediately after training the results will be impressive, since the blood flows to the muscles as much as possible as a result of pumping. But after a while, the indicators drop significantly.

It is important that when taking measurements the measuring tape does not sag and is not too stretched.

In some cases, the desire to see the desired numbers is stronger than objectivity. Therefore, many people want to look better than they really are. Because of this, various tricks are used. The most common are the retraction of the abdomen when measuring the waist or the intake of air in the diaphragm when measuring the chest. Of course, I would like to see the cherished numbers at least in this way. But objectivity and accuracy are more important in bodybuilding. Therefore, you should not cheat to add or, on the contrary, remove extra centimeters.

Another rule is to take measurements several times. To obtain more accurate results, measurements can be carried out two or three times. This is necessary to determine the exact result. It is important to note for yourself the place where measurements are taken. Each specific zone is distinguished by its features, to which a measuring tape is applied.

Keeping a diary is also an important rule. It wouldn’t hurt to have a personal photo archive. Take photos in front of the mirror from three main angles – frontal, side and profile. The frequency of creating photographs is 2-3 months. Thanks to this, the results will be visible not only in comparing numbers, but also visually. Seeing your results will give you additional motivation, which will spur you on to longer and more persistent workouts. And this will greatly contribute to your progress.

Thus, having identified your parameters and individual characteristics, you can manage your training and change the program as necessary. At first, regular measurements may seem boring and useless, but over time it will become clear that this is not so. Having seen your results in the mirror, you will want to continue the work you started and achieve higher goals.

Theories of muscle growth[edit | edit code]

https://youtu.be/m03nxiRUJH4
Theories and mechanisms of muscle growth

During exercise, muscular work performed under progressively increasing overload leads to an increase in muscle mass and muscle cross-sectional area, called hypertrophy. Although scientists are actively researching this issue, the full (and very complex) picture of how muscles adapt to gradual overload stimulation is still not fully understood.[17]

Theory of destruction[edit | edit code]

The breakdown theory states that “without pain there is no growth,” or the more muscles are injured during training, the more they can grow during rest. At the systemic level, everything looks quite logical: the body maintains a balance between the level of muscle development and the load received. If the load increases during training, the only way out for the system is to adapt by strengthening it through hypertrophy and hyperplasia. Having become stronger, the system returns to its usual balance, but in relation to those systematic violations of its environment that take place.

It is quite obvious that the more we upset the balance of the system (the more we destroyed it), the more it must grow in order to restore the lost balance. From the point of view of the balance of energy in nature, it cannot be any other way. That is why supporters of this theory are confident that you need to train hard, with pain, with failure and with progressive load. After all, these are all direct signs of system damage. Damage to your muscles, after which they should become larger.

One of the most famous supporters of this system “was” Vadim Protasenko (author of the book “Supertraining”). Vadim Protasenko “abandoned” it to the extent that it concerns the rupture of actin-myosin bridges under the influence of mechanical load during training. But he did not abandon the theory of supercompensation, which follows changes in the internal environment of the body.

Table of ideal proportions in bodybuilding according to Joe Weider

To determine the coefficient of weight and height, we divide these two parameters. For an athlete weighing 80 kilograms and height 170 cm, it is 0.47.

HOW TO TAKE MEASUREMENTS

Using the ideal proportions chart, first divide your weight by your height. This will give you your weight in kilograms relative to your height in centimeters. Having determined the coefficient, find the number in the leftmost column that best matches the result you obtained. Then from left to right you will find your ideal proportions.

You should measure your body parts when the muscles are “cold”, not after you have trained them. Measure yourself after waking up in the morning, always at the same time and always measuring the same area of ​​the body part, usually the widest part of the muscle. Don't pull the measuring tape too tight, but don't let it hang loose either. You must be meticulous to ensure that your measurements are always accurate.

Use a cloth tape that allows you to measure to the nearest millimeter at the points shown in the figure. It is important that you apply the tape in a plane perpendicular to the axis of the bone around the body part being measured. In other words, measure across, not diagonally.

Finally, it's a good idea to periodically check your measuring tape with a metal tape measure or tape measure to make sure it hasn't shrunk or stretched.

As you follow the advice in this chapter, keep the following points in mind:

• take measurements every three months;
• check by checking yourself in the mirror whether your muscles are sharply defined (if not, then slightly reduce your calorie intake);
• make sure that the muscles are full, bulging and have a pleasant outline (if not, then you may need some adjustments to the program);
• build proportional muscle strength, not just muscle volume;
• Exercise regularly and eat a reasonable diet.

Powerlifting and bodybuilding

The training can have two different variations: the training takes place either according to a “builder” program, or according to a program that is used in powerlifting. In this case, bodybuilding training includes exercises in which 8–12 repetitions are done, and the weight of the weight is selected at the rate of 70% of the maximum squeezed by the athlete (RM). Rest between sets in bodybuilding is a minute to a minute and a half. A striking manifestation of bodybuilding is considered to be pumping, when the weight of the weight is reduced to 50–60% of the maximum weight available to the athlete, and the number of repetitions varies between 15–20 times, or even more. Rest during pumping is 30–40 seconds.

In powerlifting, the approach is somewhat different, it involves exercises of only 3–8 repetitions, weight 80–85% of RM, sometimes even 90 or 100% of the athlete’s one-time maximum. Between sets there is a break of 5-6 minutes.

Now we will not consider such a concept as “pharmacological assistance”; we will devote a separate section to this issue; this is done in order to better understand the biochemical reactions that occur in the muscles. And once you understand what processes are activated in your body during training, you can direct these processes in the direction you want.

To begin with, the training of a bodybuilder differs from the training of a powerlifter due to a different hormonal response. By reducing the breaks between sets and creating a more intense training schedule, you stimulate the release of growth hormone into the blood and an increase in testosterone levels. This is what bodybuilding is counting on. There are special techniques such as supersets, trisets, drop sets, “burning”, which provoke the body to intensively secrete growth hormones. Pumping gives the greatest effect.

There are no such goals in powerlifting; on the contrary, during training, testosterone can decrease, while the concentration of cortisol in the blood increases. These processes do not take much time; immediately after training, testosterone returns to normal, at first even slightly increasing its level relative to the initial state. In this case, training has a beneficial effect on protein synthesis.

The main advantage of the “bodybuilding” method is the ability to train more often. Unlike “powerlifting” workouts, which load the central nervous system, “bodybuilding” workouts practically do not tire it. High frequency of training, in turn, has a positive effect on muscle growth.

It is also interesting that after training in a powerlifting program, a rested athlete may feel great, however, he may not realize that his nervous system still needs time to recover. The central nervous system recovers completely only after 7–8 days.

Even though these two programs are completely different and adhere to different principles, bodybuilders also need powerlifting training. First of all, this is necessary to involve the central nervous system and all muscle fibers in the work.

When lifting heavy weights—dumbbells or barbells—more muscle fibers are recruited. At the same time, in order to complete the necessary work even with the necessary resources, you need to have a well-functioning mechanism of brain-muscle interaction. Without this relationship, the brain simply will not give the muscles the necessary command, and they, in turn, will not be able to cope with the work of lifting a given weight.

According to scientific research, the average gym goer only uses a third of their muscle fibers.

This is why powerlifting training can be useful for other athletes: it allows you to teach the brain to quickly respond to heavy loads by “involving” more muscles. There is no need to resort to traditional powerlifting, you can follow the path proposed by Scott Abel, who well recommended the 6x6 method, which was later changed by bodybuilders to the 5x5 method. As an alternative, you can use power pumping or “negatives”.

The ability to involve the required number of muscle fibers in training is not all the “advantages” that powerlifting can provide. In addition, the involvement of a larger number of muscle fibers can be achieved by using drop sets.

Table of anthropometric changes of Marcel Rouet

John McCallum Formulas

Formulas are based on wrist thickness, mainly targeting men between 18 and 35 years old. Measure your wrist a little above the bone, that is, closer to the elbow.

Factors that increase the risk of harm from growth hormone

The following factors, according to scientists, seriously increase the risk of developing side effects when taking growth hormone:

• diabetic retinopathy (a complication of diabetes, manifested in blurred vision);
• diabetes of any type;
• cancer of any kind;
• abdominal surgery on the stomach or heart;
• injuries or other emergencies;
• breathing problems;
• liver problems;
• kidney problems;
• high pressure;
• pancreatitis;
• carpal tunnel syndrome;
• hypothyroidism (insufficient hormonal activity of the thyroid gland);
• scoliosis.

If you have any of the above problems, the best solution would be to refrain from using growth hormone.

We recommend : Diuretics: side effects of use in bodybuilding

David Wilby table

In bodybuilding, there are many opinions about what the ideal body should be. Usually, when talking about perfect proportions, they refer to one of 4 systems for calculating body proportions from famous American pros: Joe Vader, Marcel Rouet, John McCallum, David Wilby.

Vader comes from chest size, Wilby from height, and McCallum from wrist. Reference points are highlighted in yellow.

Ideal body proportions

Pavel Spasibukhov

Expert in training and bodybuilding / Published

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Man has always strived for perfection and ideal, to become better, to move forward and develop. This applies to all areas of human activity, be it intellectual abilities or appearance, and we will talk about it in this article.

Over the centuries, ideal ideas about male and female figures have changed several times, but attempts to measure the human body and calculate its proportions have been made constantly. At all times, a man had the image of a strong, muscular and hardy person, this is eloquently demonstrated by ancient statues. Already in those days, athleticism was quite well developed and competitions were held in physical strength and dexterity.

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.

Growth hormone: normal level in the blood and how to check

The normal concentration of growth hormone in the body is 1-5 ng/ml. Peak concentration reaches 10-20 and even 45 ng/ml. Typically, peak secretion occurs every 3-5 hours. The highest concentration occurs at night, approximately 1 hour after falling asleep. With age, GH is synthesized less and less, which is why additional supplements have to be used.

The most effective way to test growth hormone is to take a blood test. In almost any laboratory that conducts blood tests, you can test for growth hormone, as well as IGF-1 - insulin-like growth factor 1, which helps increase natural somatotropin.

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.

Note

In all of the above proportionality tables, the lengths of the limbs must be proportionate to each other. For example, the length of the legs and torso should be the same; it is better for the legs to be slightly longer than the torso than vice versa. The arms should also not be too long or too short. The circumferences of the neck, arms and legs should be the same.

All measurements are taken with a flexible measuring tape, usually in the morning on an empty stomach. You should weigh yourself after visiting the restroom, and measure your girth “cold ,” that is, without first warming up with exercises. The measuring tape should be applied tightly, without sagging, but not too tightly.

• The wrist is measured with the hand bent into a fist, just above the bone at the thinnest point.
• When measuring neck circumference, you need to keep your head straight and measure the mid-transverse line of the neck.
• The forearm is measured with the arm extended and clenched into a fist.
• The girth of the arms is measured in a tense state, at the widest point, at the peak of the biceps.
• Chest circumference is measured in a standing position along the line of the nipples, without straining the muscles of the chest and back, without deep inhalation or exhalation, arms freely lowered along the body.
• The waist is measured at the narrowest point, without pulling in the abdomen.
• Pelvic circumference is measured across the buttocks, at its widest point.
• Thigh circumference is measured with the leg tense, directly under the buttocks7
• The shin is measured standing in a tense state, raised on the toes, at its widest point.
• The ankle is measured at its narrowest point, just above the foot.

The measurement locations are shown in the image:

Of course, no one forces you to correspond to all proportionality tables down to the millimeter, and this is unrealistic. All people are different, some have a more massive skeleton and a wide waist, others have the opposite. Despite the difference in body type, you should strive for broad shoulders and a narrow waist with a minimum amount of fat. With the help of physical exercises, you can, like a sculptor, create your body, adding muscles in the right places and removing excess. These are the variables that make a figure athletic and bring it closer to the ideal.