Men’s Classic Physique is one of the most popular categories in the IFBB today. Champions like Danny Hester, Breon Ansley, and the reigning five-time Olympia titleholder, Chris Bumstead, have not only shaped the sport but have also set a new benchmark for expectations. A number of other notable talents currently at the top; Urs Kalecinski, Ramon Dino, Terrence Ruffin and Wesley Vissers.
While each of these physiques are very impressive in their own way, they all share core similarities that embody the legendary physiques of the golden era. Today, we’re diving into what these athletes have in common and what you can do to develop a more “classic” physique.
How are the physiques assessed, and what are the judges looking for?
During prejudging the judges will be assessing the overall physique for the degree of proportion, symmetry, muscle size and quality (density, separation, definition) as well as skin tone. Overall shape and that of the various muscle groups is also important. The judges will favor competitors with a harmonious, classical physique.
As a coach, utilizing the judging criteria we can highlight key strengths and weaknesses within the clients physique in order to efficiently make the necessary improvements.
Symmetry and Proportions
Objectively assessing your physique is the first step. Once we’ve identified the imbalances across all mandatory poses we can begin building out a training program tailored specifically to facilitate the improvements we need to make. A timeline is also implemented, to ensure the vision is clear on what needs to be done and approximately how long it will take. Building mass for classic physique is not just about adding size overall, but adding size in the right places. It requires a level of precision keeping symmetry, proportions and the designated weight cap in mind.
Do physical genetics provide an advantage? In Classic Physique, athletes with larger rib cages, wider clavicles, smaller waist lines can definitely accentuate the “Classic” look and the X-frame everyone is chasing. Genetics also plays a role in the shape of the muscle belly, muscle insertions, and skin quality. All of these factors can impact your outcome on stage. So, what if you’re not so genetically gifted?
Accentuating Key Muscle Groups
For those who are not so genetically gifted, we need to first understand your strengths and weaknesses as they relate to your physique.
For example; the athlete you see who looks very impressive in the gym wearing a tank; big frame, wide clavicle, broad shoulders. However, on stage we see a genetically wider waist. This makes him appear less impressive as it minimizes that “X-frame”.
Development in priority would look like:
- Lats/back
- Legs
- Chest
- Arms
- Delts.
*Key muscle groups to accentuate this individual’s physique: Lats and quads. This is mainly to address his weakness which is a thick waist. You may think, why aren’t delts also a priority? Well, as it relates to Classic Physique and the mandatory poses. There really aren’t any poses that demand massive delts. This individual already has wide clavicles which will provide him enough width up top to provide the structure we need. Delts will definitely come up but not as a priority.
As you can see, building muscle in Classic Physique is not only about adding mass to make a muscle appear larger. It can also be about hiding our weaknesses to create a harmonious physique that flows.
Presentation / Posing
The way you present your physique on stage, can have just as much impact on your outcome on stage. Posing is an art, but also a skill that must be developed. Body awareness, body control, and the ability to contract the muscles required for the specific pose is without a doubt most important.
Trust me, I know from experience. The first time I stepped on stage for my Classic Physique debut I made it into the first call out. Adrenalin was pumping, I was nervous, and excited. The head judge called: “front double biceps”. I literally squeezed every muscle in my body from head to toe, my face was as red as a tomato. By the time we got though the first round of mandatories I was gassed! Sweat dripping down my forehead into my eyes, tan running down my back. I was a mess. We ended up going 4 total rounds! I thought I was going to faint. After round 1 I was just left of center, looking like 2nd or 3rd place and by the end of the 4th round I had been moved to the outside. I ended up placing 5th in my first show because I had not developed the skills required to effectively pose on stage. Especially not through multiple rounds.
Posing needs to be implemented the same as our training and or nutrition plans. Developing a solid posing practice routine is important. I would recommend at least 3-5 rounds of mandatory poses post workout 4X per week, and 3-5 rounds of mandatory poses 2X per week fasted (during your check-ins). With all of my clients I ensure they are not only practicing consistently but practicing correctly. While also implementing the proper mobility work to help them hit more challenging poses with less effort. Remember the more you practice the easier it is to hit your poses, and less effort it requires. Less effort means less oxygen demand which in turn allows you to control your breathing much more effectively.
Should you hit a vacuum?
Mastering stomach vacuums is an important skill to develop. It adds more dimensions to your physique and opens the door to a lot more poses. I recommend all athletes learn and practice stomach vacuums regularly. Even if you’re not going to hit a vacuum on stage, It will allow you to have more midsection control enhancing your overall look.
How frequent should you practice vacuums? If you are still learning how to hit a vacuum I recommend practicing twice per day. First thing in the morning on an empty stomach, and in the evening after all your meals. Once you’ve mastered the technique I would still recommend at least 3-4 times per week. Just like any other muscle, your transverse abdominis responsible for pulling in your midsection can be strengthened.
Final Thoughts / Conclusion
Whether you’re just starting out or you’re a national level athlete, it’s important to objectively understand the level of your physique within the criteria and standards for the category. Identify your natural genetic advantages, strengths and weaknesses, in order to implement a plan that is designed specifically for you to improve the areas needed to excel within the category. This needs to be a collaborative effort between coach and client as classic physique is not just about building muscle – it’s about sculpting your own masterpiece.
Get your complimentary exploratory call HERE with our J3U team and work with Braeden or another J3U coach.
Braeden Kardash, J3U Coach
