Tag fitness

NPC And IFBB Men’s Physique Division

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IanWhen the NPC established the Men’s Physique Division for male competitors in its bodybuilding events back in 2011, it fueled an impressive interest in competing among men who were in great shape but not big enough to compete in the bodybuilding division. Suddenly a division popped up which did not demand the extreme muscularity that characterizes Men’s Bodybuilding. But what are judges looking for in the Men’s Physique Division? They want to see men who are fit and who display great shape, muscularity, conditioning and symmetry. Overall proportion trumps massive muscle bellies here, but keep in mind that Men’s Physique competitors have a decent level of muscularity.

Men’s Physique competitors are split up into different classes on the basis of height instead of weight. Local and regional events will usually have an Open division (all ages), Masters 35+, and at times a Masters 45+ division. At the national level, only a couple of contests feature a Masters Division, forcing many older competitors to compete against those much younger in the Open Divisions. IFBB Men’s Physique Pros compete in one class regardless of height or age.

Attire for Men’s Physique competitors consists of board shorts which sadly cover the majority of the quadriceps and the hamstrings. Competitors compete barefoot.

During judging, each competitor is expected to walk to the center of the stage individually and perform front and back poses for the judges. Once each competitor has had a chance to hit his poses, judges will call out competitors to the center of the stage for comparisons.

What Are The NPC and The IFBB?

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picture2life_99681_originalFor those of you who do not know what the NPC and the IFBB are, here is an explanation.

The NPC stands for the National Physique Committee, which is the number one amateur bodybuilding organization in the world. Most serious amateur competitors who have a goal to earn professional status will compete as amateurs within the NPC to attain prestigious IFBB Professional Status. The NPC was established in 1982 by Jim Manion and is the amateur arm of the IFBB. The IFBB, which stands for the International Federation of BodyBuilders, encompasses 160 nations and is the big granddaddy of professional bodybuilding leagues. Ever since Lee Haney became the first NPC Nationals champion to attain IFBB status, the majority of the greatest IFBB athletes reached this status via the NPC. Those of you who may have followed bodybuilding over the years may recognize names such as Shawn Ray, Flex Wheeler, Cory Everson, all of whom competed in the NPC before becoming part of the IFBB as professionals.

The best athletes in competitive bodybuilding flock to these organizations and elevate the sport with their tremendous physiques.

Weight Training Splits: Upper Body/Lower Body Variation #3

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smith machine squat imageThe following regimen is more intense than the previous splits I posted and is better suited for individuals who have some experience with weight training who want to intensify their current training level. This is designed to build more mass in the lower body for greater strength and power, and is also great for toning up the lower body in general. Use caution if you have any low back or knee issues and avoid any exercises which cause you pain in these regions.

Upper/Lower Four Day Split Variation #3:
NOTE: This variation works the quads and abdominals twice in a week. Rest 30 to 45 seconds between sets.

Monday – Quads, Hamstrings, Calves, Abs:

Leg extensions – 3 sets of 12 repetitions
Leg presses (feet shoulder width apart) – 3 sets of 12 repetitions
Bosu ball squats holding onto plate/weight – 4 sets of 12 repetitions
Smith Machine squats – 4 sets of 12 repetitions
Seated calf raises – 3 sets of 12 repetitions
Calf raises on leg press machine – 3 sets of 12 repetitions
Prone leg curls – 3 sets of 12 repetitions
Seated leg curls – 3 sets of 10 repetitions
Stability ball crunches – 3 sets of 25 repetitions
Reverse crunches – 3 sets of 12 repetitions

Tuesday – Chest, Shoulders, Triceps:

Seated chest press machine – 3 sets of 15 repetitions
Incline dumbbbell chest presses – 3 sets of 12 repetitions
Flat bench dumbbell chest flyes – 3 sets of 12 repetitions
Seated military shoulder presses – 3 sets of 12 repetitions
Dumbbell front raises – 3 sets of 12 repetitions
Dumbbell one arm side lateral raises – 3 sets of 10 repetitions
Cable tricep pushdowns – 3 sets of 12 repetitions
Seated dip machine – 3 sets of 10 repetitions

Wednesday – OFF

Thursday – Back, Biceps, Abs:

Wide grip lat pulldowns – 3 sets of 12 repetitions
Seated close grip cable rows – 3 sets of 12 repetitions
Bent over obarbell rows – 3 sets of 12 repetitions
Hyperextensions – 3 sets of 15 repetitions
Seated dumbbell arm curls – 3 sets of 12 repetitions
Standing barbell curls – 3 sets of 10 repetitions
One arm dumbbell preacher curls – 3 sets of 15 repetitions
Bicycle crunches – 3 sets of 25 repetitions
Reverse crunches – 3 sets of 15 repetitions

Friday – Quads, Glutes:

Leg extensions – 3 sets of 12 repetitions
Leg presses (feet close together) – 3 sets of 12 repetitions
Plie squats holding onto plate/weight – 4 sets of 12 repetitions (please see my Glute Series Post: http://wp.me/p1TAxT-al)
Smith Machine squats – 4 sets of 12 repetitions
Good Mornings – 3 sets of 12 repetitions (please see my Glute Series Post: http://wp.me/p1TAxT-fP)
One legged leg presses – 3 sets of 15 repetitions (please see my Glute Series Post: http://wp.me/p1TAxT-ad)
Walking diagonal lunges – 3 sets of 15 repetitions (please see my Glute Series Post: http://wp.me/p1TAxT-kV)
Bench step ups – 3 sets of 12 repetitions (please see my Glut Series Post: http://wp.me/p1TAxT-59)

Saturday – OFF

Sunday – OFF

Weight Training Splits: Upper Body/Lower Body Variation #2

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Upper/Lower Four Day Split Variation #2:One-Arm-Cable-Bicep-Curl-Woman

NOTE: Rest 30 to 45 seconds between sets.

Monday – Chest, Back:

Seated chest press machine – 3 sets of 15 repetitions
Incline dumbbbell chest presses – 3 sets of 12 repetitions
Flat bench dumbbell chest flyes – 3 sets of 12 repetitions
Wide grip lat pulldowns – 3 sets of 12 repetitions
Seated close grip cable rows – 3 sets of 12 repetitions
Bent over one arm dumbbell rows – 3 sets of 12 repetitions
Hyperextensions – 3 sets of 15 repetitions

Tuesday – Quads, Calves:

Leg extensions – 3 sets of 12 repetitions
Leg presses (feet shoulder width apart) – 3 sets of 12 repetitions
Bosu ball squats holding onto plate/weight – 4 sets of 12 repetitions
Smith Machine squats – 4 sets of 12 repetitions
Seated calf raises – 3 sets of 12 repetitions
Calf raises on leg press machine – 3 sets of 12 repetitions

Wednesday – OFF

Thursday – Shoulders, Biceps, Triceps:

Seated military shoulder presses – 3 sets of 12 repetitions
Dumbbell front raises – 3 sets of 12 repetitions
Dumbbell one arm side lateral raises – 3 sets of 10 repetitions
Seated dumbbell arm curls – 3 sets of 12 repetitions
Standing barbell curls – 3 sets of 10 repetitions
One arm cable arm curls – 3 sets of 15 repetitions
Cable tricep pushdowns – 3 sets of 12 repetitions
Seated dip machine – 3 sets of 10 repetitions

Friday – Hamstrings, Glutes, Abs:

Prone leg curls – 3 sets of 12 repetitions
Seated leg curls – 3 sets of 10 repetitions
Stiff legged deadlifts – 3 sets of 12 repetitions (please see my Glute Series Post: http://wp.me/p1TAxT-dk)
One legged leg presses – 3 sets of 15 repetitions (please see my Glute Series Post: http://wp.me/p1TAxT-ad)
Diagonal lunges – 3 sets of 15 repetitions (please see my Glute Series Post: http://wp.me/p1TAxT-kV)
Bench step ups – 3 sets of 12 repetitions (please see my Glut Series Post: http://wp.me/p1TAxT-59)
Stability ball crunches – 3 sets of 25 repetitions
Reverse crunches – 3 sets of 12 repetitions

Saturday – OFF

Sunday – OFF

Weight Training Splits: Upper Body/Lower Body Variation #1

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Routine For Upper/Lower Four Day Split Variation #1:leg_extension

NOTE: Rest 30 to 45 seconds between sets.

Monday – Back, Biceps:

Wide grip lat pulldowns – 3 sets of 12 repetitions
Seated close grip cable rows – 3 sets of 12 repetitions
Bent over one arm dumbbell rows – 3 sets of 12 repetitions
Hyperextensions – 3 sets of 15 repetitions
Seated dumbbell arm curls – 3 sets of 12 repetitions
Standing barbell curls – 3 sets of 10 repetitions
One arm cable arm curls – 3 sets of 15 repetitions

Tuesday – Quads, Calves, Abs:

Leg extensions – 3 sets of 12 repetitions
Leg presses (feet shoulder width apart) – 3 sets of 12 repetitions
Bosu ball squats holding onto plate/weight – 4 sets of 12 repetitions
Seated calf raises – 3 sets of 12 repetitions
Calf raises on leg press machine – 3 sets of 12 repetitions
Stability ball crunches – 3 sets of 25 repetitions
Reverse crunches – 3 sets of 12 repetitions

Wednesday – OFF

Thursday – Chest, Shoulders, Triceps:

Seated chest press machine – 3 sets of 15 repetitions
Incline dumbbbell chest presses – 3 sets of 12 repetitions
Flat bench dumbbell chest flyes – 3 sets of 12 repetitions
Seated military shoulder presses – 3 sets of 12 repetitions
Dumbbell front raises – 3 sets of 12 repetitions
Dumbbell one arm side lateral raises – 3 sets of 10 repetitions
Cable tricep pushdowns – 3 sets of 12 repetitions
Seated dip machine – 3 sets of 10 repetitions

Friday – Hamstrings, Glutes:

Prone leg curls – 3 sets of 12 repetitions
Seated leg curls – 3 sets of 10 repetitions
Stiff legged deadlifts – 3 sets of 12 repetitions (please see my Glute Series Post: http://wp.me/p1TAxT-dk)
One legged leg presses – 3 sets of 15 repetitions (please see my Glute Series Post: http://wp.me/p1TAxT-ad)
Diagonal lunges – 3 sets of 15 repetitions (please see my Glute Series Post: http://wp.me/p1TAxT-kV)
Bench step ups – 3 sets of 12 repetitions (please see my Glut Series Post: http://wp.me/p1TAxT-59)

Saturday – OFF

Sunday – OFF

Weight Training Splits: Upper/Lower Body Four Day Split Variation

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woman-working-out-at-home-150x150The most commom workout splits which people perform are those which split each upper body and lower body workout further so that different muscle groups are worked on different days. This is a great split for those who really want to blast key muscle groups and maximize the rest period which takes place before that same region is worked again. All variations suggested here give you weekends off from training to repair and to enjoy your weekend. Here are three typical upper body/lower body four day splits which employ this principle:

Upper/Lower Four Day Split Variation #1:

Monday – Back, Biceps
Tuesday – Quads, Calves
Wednesday – OFF
Thursday – Chest, Shoulders, Triceps
Friday – Hamstrings, Glutes, Abs
Saturday – OFF
Sunday – OFF

Upper/Lower Four Day Split Variation #2:

Monday – Chest, Back
Tuesday – Quads, Calves
Wednesday – OFF
Thursday – Shoulders, Triceps, Biceps
Friday – Hamstrings, Glutes, Abs
Saturday – OFF
Sunday – OFF

Upper/Lower Four Day Split Variation #3:
NOTE: This variation works the quads and abdominals twice in a week.

Monday – Quads, Hamstrings, Calves, Abs
Tuesday – Chest, Shoulders, Triceps
Wednesday – OFF
Thursday – Back, Biceps
Friday – Quads, Glutes, Abs
Saturday – OFF
Sunday – OFF

I will post sample regimens for the above three variations in the next three posts.

Weight Training Splits: Upper/Lower Body Four Day Split

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Leg PressSome people prefer to split up their weight training days so that they perform their upper body and lower body workouts on separate days. The benefits to such a split are that: 1) you will have more time to rest a body region between workouts, and 2) you can incorporate more exercises per body part which will enable you to focus on weak points in your physique. When you work out the upper and lower body on separate days, you will have at least one day of rest afterward. This also means you can push a bit harder during the workout, only resting 30 seconds between sets. These routines will require more time in the gym than the full body routine I showcased in my previous post. Here is an example of such a split:

Upper/Lower Four Day Split:

Monday – Upper Body
Tuesday – Lower Body
Wednesday – OFF
Thursday – Upper Body
Friday – Lower Body
Saturday – OFF
Sunday – OFF

Keep in mind that the following routine is an example of a split which you can employ, but there are numerous variations which exist.

Sample Upper/Lower Four Day Split Regimen

UPPER BODY DAY:

Wide grip lat pulldowns -3 sets of 10 repetitions
Flat bench dumbbell chest presses – 3 sets of 10 repetitions
Seated cable rows – 3 sets of 10 repetitions
Pec dec – 3 sets of 12 repetitions
Dumbbell military press – 3 sets of 12 repetitions
Side lateral dumbbell raises – 3 sets of 12 repetitions
Rear flyes on pec dec machine -3 sets of 12 repetitions
Dumbbell bicep curls – 3 sets of 12 repetitions
Seated dip machine -3 sets of 12 repetitions
Standing barbell bicep curl – 3 sets of 12 repetitions
Cable tricep pushdowns – 3 sets of 12 repetitions
Hyperextension machine – 3 sets of 15 repetitions

LOWER BODY DAY:

Leg extensions – 3 sets of 12 repetitions
Leg press machine – 4 sets of 12 repetitions
Bosu ball squats – 3 sets of 12 repetitions
Prone (lying down) leg curls – 3 sets of 12 repetitions
Butt blaster – 3 sets of 12 repetitions
Weighted bench step ups – 3 sets of 12 repetitions
Standing calf raises – 3 sets of 12 repetitions
Seated calf presses – 3 sets of 12 repetitions
Stability ball abdominal crunches – 3 sets of 20 repetitions
Reverse crunches on mat – 3 sets of 15 repetitions

Weight Training Splits: Three Day Full Body Split Routine

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1103-lat-pulldownWhen you incorporate a full body weight training regimen in a three day per week schedule, you will be able to lift heavier since you are only performing one or two exercises per body part. In addition, with your one day of rest, you will have sufficient time to repair the microtears in your muscles before you embark on your next workout. Here is a sample routine which you can follow. If you are absolutely new to weight training, start with lower weights until you become comfortable with the movements, then increase the weight used so that you are challenging yourself. Rest 30 to 45 seconds between sets.

Monday – Full Body
Tuesday – OFF
Wednesday – Full Body
Thursday – OFF
Friday – Full Body
Saturday – OFF
Sunday – OFF

The following is a sample three day full body routine which you can try. There are countless variations possible, but this routine will work all major muscle groups adequately and is a good plan for beginners.

Full Body Weight Training Routine – Beginner

Wide grip lat pulldowns – 2 sets of 12 repetitions
Incline dumbbell chest presses – 2 sets of 12 repetitions
Leg extensions – 3 sets of 12 repetitions
Walking lunges with overhead shoulder presses (using dumbbells) – 2 sets of 15 repetitions
Seated leg curls – 2 sets of 12 repetitions
Barbell bicep curls – 2 sets of 12 repetitions
Seated dip machine – 2 sets of 15 repetitions
Hyperextension machine – 3 sets of 15 repetitions
Seated calf presses – 3 sets of 12 repetitions
Stability ball abdominal crunches – 2 sets of 20 repetitions

Full Body Weight Training Routine – Intermediate

Wide grip lat pulldowns – 3 sets of 12 repetitions
Barbell flat bench chest presses – 3 sets of 10 repetitions
Leg presses – 3 sets of 10 repetitions
Walking lunges with overhead shoulder presses (using dumbbells) – 3 sets of 15 repetitions
Prone (lying down) leg curla – 3 sets of 10 repetitions
Dumbbell bicep curls – 3 sets of 10 repetitions
Tricep cable pushdowns – 2 sets of 12 repetitions
Hyperextension machine – 3 sets of 15 repetitions
Standing calf presses – 3 sets of 12 repetitions
Stability ball abdominal crunches – 3 sets of 25 repetitions