By healthiergang writer , former competitive athlete and currently Bodybuilding athlete (Bikini category).
The term Physique Training refers to a training whose purpose is to prepare the athlete to compete in the Men's Physique category. The aim is therefore to seek that aesthetic result typical of this category.
For these reasons there is not one and only training marked in this way, but there are some precautions that can be taken to improve in this sense and to better set up our training if this is our purpose here.
Let's see what they are.
The first is quite intuitive. The volume of the legs must be reduced in order to give priority to the other muscle groups.
Ugly but true, the legs must take second place being covered by the costume.
A first way to do this is a single-frequency training for this muscle district and a multi-frequency training for the others.
Secondly, set a progressive increase in Volume on the deficient districts, possibly inserting a reminder at the beginning of the leg training.
So for example, if we have shoulders on Monday and legs on Tuesday, we can start this second day with a set of lateral lifts to exhaustion to give a further stimulus to this district and increase the volume in its entirety (DST-like).
The calves are an extremely important group as they emphasize the lower body in general.
They must therefore be very voluminous with well-filled bellies. In this sense it is advisable to insert a rather high frequency, for example to train them every day by climbing one day every week up to 2 days a week. Something like that:
Week 1. 5 times a week
Week 2. 4 times a week
Week 3. 3 times a week
Week 4. 2 times a week
Then repeat the cycle.
Chest And Back Workout
The chest and back are key muscles on which we will have to increase the volume on average. Here the ideal thing is to set a classic multi-frequency 2 times a week by training with different approaches.
For example, the first day we will work with high loads and the second with lower loads and higher repetitions.
This approach (wavy periodization on a weekly basis) is in most cases very efficient, it is worth trying!
Shoulders And Arms Workout
While the arms are a secondary muscle group, the shoulders are essential to give the idea of a very favorable collarbone / waist ratio.
For the first group then a multi-frequency of 2 times a week is fine, there is no need to exaggerate with the volume unless you have a certain lack.
For the second group instead (the shoulders) I recommend an even higher frequency, very often they react well to these approaches.
You can use the technique seen above (recall day following the training day) or a division of the various heads in various days in order to always have a frequent involvement of the deltoids during the week.
Cardiovascular training can be incorporated if the person can manage it well. In principle, OFF SEASON I would recommend using HIIT protocols while IN SEASON, in parallel to the caloric deficit that we will have to establish, it will be better to use more than the LISS protocols, until it is eliminated towards the end of the
In this sense we will find ourselves avoiding adaptation, and therefore, the economy of the gesture by doing more work at the HR level with less specific muscle fatigue. In a nutshell, this strategy aims to accentuate the recovery capacity of our organism in the face of the strong stress it undergoes in conditions of hypo-diet.
Trapezes, on the other hand, should not be trained. They are a muscle group that is absolutely not required in this category, their excessive development could lead to a disharmony of the figure as a whole.
We consider that they are heavily involved in many gestures, primarily in shoulder training. In this sense, their neglect in the training protocol is the best way.
Men's Physique training is a workout like any other. It has certain peculiarities that must be taken into account but, given this, everything must necessarily be done on the subject.