Muscularity in particular is a typically male sexual character, which is why - if you prefer - it is unequivocally accepted as a sign of virility. However, it is also necessary to add the principles of definition and proportion to it; without any of these three factors, the build will always have aesthetic deficiencies.
We are not talking about competitive bodybuilding or, in any case, hard bodybuilding, where the "dimensions" at stake are certainly different from the canonical criteria of beauty.
it must be directly related to their length; too short and massive legs emphasize their brevity on the figure, just as the opposite is true.
We will work a lot on the diet but also on the posture, for which it is necessary to pay close attention to the trophism of the muscles of the entire back of the shoulders and back. They seem to play a particularly important role:
- Trophism of the rhomboid and intermediate bundles of the trapezius, with exercises of adduction of the shoulder blades;
- Trophism of the teres minor, posterior deltoid, infraspinatus, with extra-rotation exercises of the humerus;
- Trophism of the extensor of the rachis (ileocostal, spinal, very long of the back) with exercises of extension of the bust and hip.
In this way, Fick and Borelli's law will be applied - a principle according to which it is possible to modify the structure and length of skeletal muscle based on a specific motor stimulus.
These exercises, if necessary, can be associated with "aerobic lipolytic activity, therefore with high weekly volume and low-medium intensity (60-70% FcMax). The choice can be turned to a greater distribution, for example with 30" in all muscle-building sessions (15 "before and 15" after), or at a lower distribution, for example with 60 "to be performed independently 3 times a week.
This work will serve - as well as to exploit a modest direct lipolysis - to optimize glucose metabolism, thanks to the emptying of glycogen reserves, but to obtain a better insulin sensitivity it might be advisable to prefer (or alternate) high intensity metabolic work (therefore with high lactate component).
;These are referred to by some as the "seduction muscles". Hypertrophy and define these muscles and you can afford some small gaps, without losing aesthetic impact. The photomodel or whoever prepares for aesthetics will still have to remember that the contemporary trend is that of a "moderate hypertrophy and a high degree of definition.
Attention instead to the dimensions of the trapezius, which can predispose to the bull neck, the quadriceps femoris and the great dorsal, which very much recall the figure of the "Spartan".
Obviously, the model has to deal more than the model with "certain" body proportions. It is true that photography has the advantage of using perspective, but this does not work miracles. While height becomes less problematic than the wearer, the relationship between shoulder-pelvis widths and torso-leg lengths remain a problem. Many models, especially those with a large waist circumference due to well trophic oblique muscles, they compensate for these shortcomings by taking the definition of the six-pack to the extreme; it is a paradoxical but interesting ploy.
This "shortcut" can indeed make sense, especially since increasing or decreasing specific muscle groups can be more complicated than you think. Remaining in the example cited above, it is almost impossible to isolate the rectus abdominis, excluding the obliques, in all the exercises based on the flexion of the bust and hip. In practice, it is not possible to ignore certain anatomical limits.
Let's take as another example the figure of a model lacking in the gluteus maximus but with hamstrings at the limit of "excessive. D" instinct, any instructor would exclaim: "squat as if it were raining!". On the other hand, practicing a traditional back squat - or worse a half squat - could be decidedly counterproductive because it strongly stimulates the anabolism of the quadriceps up to 80-90 ° of flexion of the coxo-femoral. On the contrary, it will be possible to prefer the execution of the half deadlift or at the limit of the hip trust.
, deltoids and trapezius. The development of a good brachial triceps also becomes relevant.The work on the adductor group is slightly different, which is carried out more on the distal bundles of the gracilis, long and greater adductor, avoiding excessive hypertrophy of the innermost part (pectineus and short adductor), often omitting specific exercises.
For the rest, training and diet follow the same principles and rules, but with a further focus on muscle definition and the minimally essential evidence of the veins.
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Fitness model card or beginner model
We come to the beginner card for fitness models or photo models. The card will be total body, with a few multi-joint exercises aimed at conditioning, neuromuscular control, equilibrium, and learning of the gesture.
Since I foresee the squat, I suggest to place within the general warm-up exercises such as circling with a rod and stretching the Achilles tendon in order to improve the ability to perform squatting over time.
- General heating
- Bike: 5 "
- Squats: 3 sets x 12/14 rep with 90 "recovery
- 90 "rest
- Legs curl: 2 sets x 12/14 rep with 90 "recovery
- Rest 3-5 "
- Incline Press: 2 sets x 12 reps with 90 "recovery
- Vertical pulley pull-ups, hands in supination shoulder width grip: 2 sets x 12 rep with 90 "recovery
- Rest 3-5 "
- Spine and hip extensions on GHB bench with horizontal humerus extension: 2 sets x 12 rep with 90 "recovery
- Crunch: 2 sets x max rep with 90 "recovery
- Bike 5 "
- Cooling down
The example sheet, in total body, can be repeated up to four times a week, since we will not be interested in the intensity, but the learning of the gesture of complex multi-joint exercises.
Instead, as the weeks progress, the student will be required to gradually increase the load, consequently after about a month we will move on to the first 2-way split routine with the inclusion of some essential single-joint exercises and reduction of repetitions:
Training A
- Bike 5 "and general heating
- Squat: 1 set x 10 rep
- 2 "rest
- Legs curl: 2 sets x 8 reps with 90 "rest
- Cable back slides: 1 set x 10 rep with 90 "rest
- 3-5 "rest
- Seated Calf Raise: 2 sets x 12 reps with 90 "rest
- Crunch: 2 sets x max rep with 90 "rest
- Bike 5 "and cool down.
Workout B
- Bike 5 "and general heating
- Incline Bench Press: 2 sets x 8 reps with 90 "rest
- Bench press crosses: 1 set x 8 rep with 90 "rest
- Barbell Pullover: 1 set x 10 rep with 90 "rest
- Crucifix: 2 sets x 8 rep with 90 "rest
- 3-5 "rest
- Vertical pulley pull-ups, hands in supination shoulder width grip: 2 sets x 8 reo with 90 "rest
- Forearm flexion, hands in supination: 1 set x 8 rep with 90 "rest
- Spine and hip extensions on GHB bench, with horizontal extension of the humeri: 2 sets x 10 rep with 90 "rest
- Bike 5 "and general cool down.
As you can see, I have foreseen isolation exercises for the muscle groups that need to be "detached" and on which greater emphasis is required for male aesthetics (abdomen, pectoral major, brachial biceps, gluteus maximus).
For the fitness model, on the other hand, you will have to work a little more in the round. From this split 2 ways card you can possibly also provide a 3 ways (above all, I repeat, for the fitness models). For men, it is required a lot of intensity. The sets will be few, with medium repetitions, but they really have to be done at high intensity.
Pay attention to the correct execution, to ensure constant tension throughout the arc of movement and to execute the series with failure.
Cardio sessions of 20-30 "can be provided at the end of training or midweek on special sessions.
that essential fats - with proteins equivalent to about 1.5-1.8 g / kg and for everything else carbohydrates. To many it might seem utopian, but working with particular attention to detail is possible. The model must therefore be perfectly aware of his or her normal calorie expenditure and organize all daily activities accordingly. One more or less bike ride makes the difference.
It is logical that, starting from 18% of BF, the first step will be a caloric cut that will take it to 12%. This phase is very "conveniently" placed in the period that passes from the initial conditioning to the end of the first or second year of activity (depending on the case). As already stated, sudden strategies must never be adopted. Throughout this period, the person concerned will have to perfectly identify their needs, considering a "standard training".
With this value it will then be possible to build our cutting strategy. Having full awareness of "when" to reach a certain performance "peak", which in our case is of an aesthetic nature, we can therefore plan the intervention to perfection.
To give an example, which actually fits perfectly in all three model types, but becomes more important for model fitness - for the reasons we talked about above - let's say that:
- The low-calorie diet will range from a mild 90% of the norm-calorie up to 70%;
- The breakdown, only momentarily, can be upset by going down to 15% of lipids, going up with proteins up to 2.0 - 2.2 g / kg, and eventually going down with carbohydrates as much as needed (respecting the caloric cut).
The percentage of body fat will be checked using non-invasive tools such as skinfold meter and impedance meter.
It is clear that smoking and alcohol will become taboo, just like any other off-menu food.
A possible integration can be useful but only after at least one year of training (even more), then evaluating with the professional who monitors the overall diet.
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