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Scott Herman- Getting Physique Competition Ready!

Needs improvement: Hamstrings, Calves & Traps!

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Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted

I thought I would be the first to post here to encourage all of you to not be shy about asking the community to critique your physique's as well!

 

Before I step on stage I want to improve my hamstrings, Calves & traps a bit more.  What do you think Nation?

 

For the Physique Competition I feel like it is all about the "forward presence" as you can't flex or anything like that.Thoughts?

 

 

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jmboiardi
jmboiardi p John M Boiardi
2.6K Post(s)
2.6K Post(s) Gender: Male Goal: Bodybuilding Date Joined: October 10, 2013
Posted

Well as I told you before, you are pretty much already at Steve Reeve's ideal of symmetry.  In Natural shows and physique shows in general, I think they weigh symmetry and conditioning more than size.  Steve Reeves defined symmetry is when your neck, arms, and calves are the same size and the quads are 1/2 the size of the chest. You want to be at least 1/2 inch +/- from these goals which you are. Below is a link to some calculators from the Internet:

 

http://www.awesomephysique.net/greekcalculator/

 

I think you are ready to go...........

 

 

John

34 years of lifting and nutritional experience and resident "old man" :-) MS Athlete and past Super Hermanite since 2013.
jmboiardi
jmboiardi p John M Boiardi
2.6K Post(s)
2.6K Post(s) Gender: Male Goal: Bodybuilding Date Joined: October 10, 2013
Posted

Scott,

 

Well since you brought up the subject, I will be 50 years old early next year and in all my years of training I never did a show.  At 50 and older they have Masters shows - Natural and Regular.  I was wondering if I did a Natural show (and hoping it is truly natural) what level of BF would I need to be at to do well?  Physique wise, I know I need to work on my legs, calves, and forearms and get my waist a little tighter which I am doing thru training and dieting.  I figured I would throw it out to you and the H-Nation to see if, based on my current profile, anyone has some input and/or personal experience:

 

Stats:

 

Height - 5'9"

Weight - 176 Lbs

BF - 11% (estimated)

 

Arms - 16.25"

Neck - 16.25"

Chest - 44"

Shoulders - 51.5"

Waist - 32"

Legs - 23"

Calves - 14.5"

Forearms - 12.25"

 

The good parts are my shoulders and back are wide for my height but that makes your legs look small. 44" chest with 32" waist has a 12" differential but I feel I need to get closer to 31" which I think is possible at 6-7% bodyfat.  I may lose a small amount on the chest and quads as my bodyfat gets lower.  I am also hoping at my age I am able to get to single digit BF levels without losing too much size. I eat 100% clean all the time so I don't have a lot of fat to lose.

 

John

34 years of lifting and nutritional experience and resident "old man" :-) MS Athlete and past Super Hermanite since 2013.
NGAFD
NGAFD g Nick Groeneveld
87 Post(s)
87 Post(s) Gender: Male Goal: Gain Muscle Date Joined: July 7, 2013
Posted

I agree with Scott on the traps. Apart from that, I don't see any problems. :)

I belong to the warrior in whom the old ways have joined the new. www.nickgroeneveld.com
jonnyboy21
jonnyboy21 g Jonathan Reid
159 Post(s)
159 Post(s) Gender: Male Goal: Bodybuilding Date Joined: June 6, 2013
Posted
Posted By: Scott_Herman

I thought I would be the first to post here to encourage all of you to not be shy about asking the community to critique your physique's as well!

 

Before I step on stage I want to improve my hamstrings, Calves & traps a bit more.  What do you think Nation?

 

For the Physique Competition I feel like it is all about the "forward presence" as you can't flex or anything like that.Thoughts?

 

 

Yeah i agree with you on those 3 can be improved but other than that your looking good man! Solid !!!

Future Competitive Bodybuilder
AtilaOrhonFitness
AtilaOrhonFitness g Atila Orhon
2 Post(s)
2 Post(s) Gender: Male Goal: Gain Muscle Date Joined: October 10, 2013
Posted

    One thing I learned while I was prepping to step on stage is that charisma and aesthetic appeal are the only criteria for an experienced judge. Charisma is conveyed via how comfortable you are on stage and with the judges and audience and aesthetics is all about posing. There are certain techniques to make some minor illusions to your physique while posing. For example you face the judges and then turn 45 degrees to any side arch your lower back and pull out your stomach while strectching your chest and holding your arm back, this way your waist perimeter seems smaller than regular. Another thing to remember is that your abs should be flexed at all times. I simply vacuum my stomach and start flexing deep while exhaling. Once you start to flex your serratus you can hold and still be able to breathe. This is exhausting and you may not be able to maintain this flexion for a long period so I recommand resting your abs while posing your back. Posing is as important as possessing an aesthetic physique. I have so many friends who suffered from inadequate posing and not being able to place well as they deserved.

- Certified Personal Trainer - Mens Physique Competitor
Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: jmboiardi

Well as I told you before, you are pretty much already at Steve Reeve's ideal of symmetry.  In Natural shows and physique shows in general, I think they weigh symmetry and conditioning more than size.  Steve Reeves defined symmetry is when your neck, arms, and calves are the same size and the quads are 1/2 the size of the chest. You want to be at least 1/2 inch +/- from these goals which you are. Below is a link to some calculators from the Internet:

 

http://www.awesomephysique.net/greekcalculator/

 

I think you are ready to go...........

 

 

John

Thanks John.  and thanks for the link.  Really appreciate the kind words!  I am excited!

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Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: jmboiardi

Scott,

 

Well since you brought up the subject, I will be 50 years old early next year and in all my years of training I never did a show.  At 50 and older they have Masters shows - Natural and Regular.  I was wondering if I did a Natural show (and hoping it is truly natural) what level of BF would I need to be at to do well?  Physique wise, I know I need to work on my legs, calves, and forearms and get my waist a little tighter which I am doing thru training and dieting.  I figured I would throw it out to you and the H-Nation to see if, based on my current profile, anyone has some input and/or personal experience:

 

Stats:

 

Height - 5'9"

Weight - 176 Lbs

BF - 11% (estimated)

 

Arms - 16.25"

Neck - 16.25"

Chest - 44"

Shoulders - 51.5"

Waist - 32"

Legs - 23"

Calves - 14.5"

Forearms - 12.25"

 

The good parts are my shoulders and back are wide for my height but that makes your legs look small. 44" chest with 32" waist has a 12" differential but I feel I need to get closer to 31" which I think is possible at 6-7% bodyfat.  I may lose a small amount on the chest and quads as my bodyfat gets lower.  I am also hoping at my age I am able to get to single digit BF levels without losing too much size. I eat 100% clean all the time so I don't have a lot of fat to lose.

 

John

I think that if you were to do a show you would have to be able to get down to super lean stage ready levels.  I have been to many shows with over 50 divisions and all the men were REALLY lean.

 

I recently posted an article from a Hermanite who won a show in Turkey.  It was actually a really good insight on how to prepare.  Check it out.

 

 Advice For Building A Pre-Contest Diet!

Advice For Building A Pre-Contest Diet!
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Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: NGAFD

I agree with Scott on the traps. Apart from that, I don't see any problems. :)

Thanks man! :)

Need 1 on 1 coaching? Send me a direct message to learn more!
Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: jonnyboy21

Yeah i agree with you on those 3 can be improved but other than that your looking good man! Solid !!!

Thanks Jon!  I hope to see you on the stage soon too!

Need 1 on 1 coaching? Send me a direct message to learn more!
Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: AtilaOrhonFitness

    One thing I learned while I was prepping to step on stage is that charisma and aesthetic appeal are the only criteria for an experienced judge. Charisma is conveyed via how comfortable you are on stage and with the judges and audience and aesthetics is all about posing. There are certain techniques to make some minor illusions to your physique while posing. For example you face the judges and then turn 45 degrees to any side arch your lower back and pull out your stomach while strectching your chest and holding your arm back, this way your waist perimeter seems smaller than regular. Another thing to remember is that your abs should be flexed at all times. I simply vacuum my stomach and start flexing deep while exhaling. Once you start to flex your serratus you can hold and still be able to breathe. This is exhausting and you may not be able to maintain this flexion for a long period so I recommand resting your abs while posing your back. Posing is as important as possessing an aesthetic physique. I have so many friends who suffered from inadequate posing and not being able to place well as they deserved.

Great tips Atila!!

 

I have been doing the stomach vacuum  a lot more lately to get ready for that tight hold on the stage.

 

Do you do a lot of stomach vacuums?

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AtilaOrhonFitness
AtilaOrhonFitness g Atila Orhon
2 Post(s)
2 Post(s) Gender: Male Goal: Gain Muscle Date Joined: October 10, 2013
Posted
Posted By: Scott_Herman

Great tips Atila!!

 

I have been doing the stomach vacuum  a lot more lately to get ready for that tight hold on the stage.

 

Do you do a lot of stomach vacuums?

I first vacuum then flex. That way I achieve two things: tighter waist and serratus details. Just vacuuming seems awkward I don't do that :)

- Certified Personal Trainer - Mens Physique Competitor
Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: AtilaOrhonFitness

I first vacuum then flex. That way I achieve two things: tighter waist and serratus details. Just vacuuming seems awkward I don't do that :)

Yeah I agree.  Got to Vacuum & flex for sure man.  I am working on it for my show!  Thanks again for the tip!

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kevinkoprol
kevinkoprol g Kevin Boon
93 Post(s)
93 Post(s) Gender: Male Goal: Gain Muscle Date Joined: October 10, 2013
Posted

Awesome thread! Maybe i´ll post a pic soon too. When are you planning to step on stage Scott? And are you sure already that it will be a mens physique compitition?

Question everything. MS Athlete
Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: kevinkoprol

Awesome thread! Maybe i´ll post a pic soon too. When are you planning to step on stage Scott? And are you sure already that it will be a mens physique compitition?

Hey welcome back man!  Haven't seen you for like 2 weeks!

 

I am thinking around March and yes definitely Men's Physique.  I am pretty pumpe about it!! #HTH

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kevinkoprol
kevinkoprol g Kevin Boon
93 Post(s)
93 Post(s) Gender: Male Goal: Gain Muscle Date Joined: October 10, 2013
Posted

Great! I definitely like the physique competitors look, but I really miss the posing part. Good luck man! 

Question everything. MS Athlete
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