Men's Physique!

[cKemp]

Hi everyone,

This is my first post, I was a bit bummed to see there was only one other post in this section! I guess it being a new division and all there isn't much to talk about, yet! I kind of just wanted to share my story and network with other competitors, this seems like a really good forum to learn and share.

This was my first competition, the 2012 KWO Natural Classic and I placed first. I am now looking to do Provincials in 2013. My coach is Tim Love, a National Level Bodybuilder and I am sure some of you are aware of him. He has been great and his bodybuilding background helped me get into great conditioning and maintained as much muscle as possible. We are now working on my off season and prep for the 2013 OPA Natural Provincials. I plan on putting on some lean size, this will help me go up against some of the grown men as I am just a youngin' at 21 years old lol.

After Provincials I will possibly make the switch to bodybuilding, but I am very interested in the Physique division and enjoyed every second competing at the KWO show.

Would love your guys feed back!

[ubcpower]

U have a good look for the division, I'd focus ur offseason on arms as some of those high level mens phyisqeue guys have impressive sets of guns

[cKemp]

Thanks! I definitely agree and am focusing on my arms this off season. My forearms are also lacking and really trying hard to put mass on my entire arms in general. Do you have any suggestions how to build my arms up? I target my biceps and triceps on the same day. I am also going to refrain from using straps/wraps to help build up my forearms as much as possible.

[#8]

Eat like youre trying to put on mass. Add 50-75g of protein to your daily intake and some healthy fats and see where that takes you. Your strategy will probably work if youre eating enough to put on some lean. Experiment a bit to see what gives you the best burn / pump. I find skull crushers and close grip bench gives me to best result for tri's but everyone is different.

[cKemp]

Ok thanks! I am looking forward to doing Provincials, and am planning on coming with a bit more size. Stage presentation was fine and the only thing that held me back was lack of size... which makes sense as I have only really been training for about two years.

[Skailes]

Be very careful with gaining too much size as you will be penalized for it......

[cKemp]

Thanks for your input man, naturally and realistically I won't be able to put on a lot of size before next year but I do think bringing up my arms a bit will help. I see some of the IFBB Pro physique guys and some of them are fairly big.. but at the amateur level it seems it isn't what they are looking for

[JonnyO]

You look great bro!

[TT Eric]

Arms always been my ultimate weaknesses, they are ridiculously small compared to the rest, for example calves always have been at least 1'' bigger then arms and I barely train them. That being said, there is one exercise I perfected 20 years ago and it is the only one that really do an impact on my arms it's a variation of the California press, basically : negative BB lying extension, pullover, then concentric close-grip. Every time Include this in a routine (1 out of 2) it make a difference, but every time I get sore bad, like 3-5 days. As for biceps, what has helped me the most is supinated chin-ups (back days) and heavy, negative controlled BB curls.

Forearms try this : http://www.charlespoliquin.com/Artic...ng_Biceps.aspx

Eric

[muskate]

What really brought up my arms this year was to have an entire day dedicated to my arms and add in a tricep with chest and bicep with back. Here's my current split.


Wednesday: Chest(upper middle priority)/Abs, w/ one tricep exercise (4 sets) and one front raise exercise(3 sets)
Thursday: Back/Calves, w/ one curl exercise(4 sets) and one rear delt raise exercise(4 sets)
Friday: Quads/Hams/Abs - 90+min duration
Saturday: Deltoids/Calves
Sunday: Bicep/Tricep/Abs
Monday: Weak area priority day, identify 4-5 areas that you consider lagging, pick one exercise for each and work the shit out of it(3-5 sets at various rep ranges). Always include Calves, and Chest.
Tuesday Active rest day, intervals and ABS

This is tailored to trying to bring up my upper chest, arms and calves.