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Weight Training Programs for Male Models

author image Danielle Hill
Danielle Hill has been writing, editing and translating since 2005. She has contributed to "Globe Pequot" Barcelona travel guide, "Gulfshore Business Magazine," "Connecting Lines: New Poetry from Mexico" and "The Barcelona Review." She has trained in neuro-linguistic programming and holds a Bachelor of Arts in comparative literature and literary translation from Brown University.
Weight Training Programs for Male Models
A muscular man is weight training. Photo Credit: DeanDrobot/iStock/Getty Images

Male models follow a range of strength-training regimens to maintain a physique that's chiseled and well-proportioned. Bodybuilders and athletes can train according to the season, but male models need to present a photogenic appearance consistently. While athletes assess their physical fitness with concrete goals such as strength or performance in a particular sport, male models focus their energy on achieving a particular aesthetic, whether it's developing prominent muscles or a lean physique.

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Training and Diet

In many cases, the strength training intensity for male fitness models is comparable to professional bodybuilders or other athletes. Male fashion models may require less training if they are presenting a leaner image. In an interview with "Muscle and Strength" magazine, fitness model Obi Obadike claimed to train for about 90 minutes four to five times per week. He recounted spending longer periods training in the past, but has since cut back on the training time while improving his nutrition to maintain a comparable appearance. Obadike's dietary regimen includes eating most carbohydrates in the morning or afternoon and generally following a low-carb, high-protein diet.

Guidelines: Balanced Physique

Your precise strength training regimen will depend largely on the type of physique you want to develop. Regardless of your aims, though, any male model will require an evenly developed musculature. Devote attention to both muscles of opposing pairs, such as the biceps and the triceps. While you work one muscle, you'll stretch the other, and vice versa, improving your flexibility along with your strength. Otherwise, balance your workout to include all the major muscle groups, including the gluteus maxmius, the quadriceps, the hamstrings, the hip abductors and hip adductors, the gastrocnemius and soleus of the calves, the erector spinae, rhomboids and trapezius muscles of the back, the abdominals, the pectorals, the biceps and the triceps.

Guidelines: Specific Exercises

Josh Henkin, conditioning specialist and developer of Ultimate Sandbag Training, recommends alternating among specific exercises every four weeks instead of focusing on specific exercises. For example, Henkin recommends using bench presses, dips, flyes or push-ups, according to your personal preferences. Whether you practice a flat bench press or a flat flye, you work your chest equally; apparent differences are a result of the relative muscle isolation of each exercise.

Limits on Strength Training

While strength training is vital to building muscle mass, you may find that less training is necessary for modeling than for many athletic events. Thelonius Johnson, model, actor and celebrity trainer, avoids excessive weight training to maintain a slimmer physique. Whatever approach you take to strength training, it's likely that you'll need to combine your workout with plenty of cardiovascular exercise to burn excess fat. If you develop rock-hard abdominal muscles, but don't burn off the paunch covering them, you'll hardly qualify for that next modeling gig.

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