The Ultimate Guide to Building a Strong Physique at 173 cm
As a bodybuilder standing at 173 cm, you may face unique challenges in your fitness journey. However, with the right approach, you can still achieve a strong and toned physique that turns heads. In this article, we'll explore the best exercises, diet, and training strategies tailored specifically for bodybuilders of your height.
Understanding Your Body Type
As a bodybuilder at 173 cm, you likely have a mesomorph or endomorph body type. This means you may have a naturally athletic build or a more rounded figure. Understanding your body type is crucial in determining the best exercises and diet for your needs.
Mesomorph Body Type
If you have a mesomorph body type, you're lucky! You tend to gain muscle easily and have a naturally athletic build. Focus on exercises that target your upper body, such as:
- Bench press
- Incline dumbbell press
- Lat pulldowns
Endomorph Body Type
If you have an endomorph body type, you may struggle with weight loss and fat gain. Focus on exercises that target your lower body, such as:
- Squats
- Deadlifts
- Leg press
Diet and Nutrition
A well-planned diet is essential for any bodybuilder, regardless of height. Aim to consume 1.6-2.2 grams of protein per kilogram of body weight daily. Divide your daily caloric intake into 5-6 meals, including 3 main meals and 2-3 snacks.
Macronutrient Breakdown
- Protein: 30-35% of daily caloric intake
- Carbohydrates: 40-50% of daily caloric intake
- Fat: 25-30% of daily caloric intake
Training Strategies
As a bodybuilder at 173 cm, you may need to adjust your training strategy to account for your height. Focus on exercises that work multiple muscle groups at once, such as:
- Compound exercises: Squats, deadlifts, bench press, and rows
- Plyometric exercises: Jump squats, box jumps, and burpees
- High-intensity interval training (HIIT): Incorporate HIIT into your cardio routine to improve overall fitness and burn fat
Sample Workout Routine
Here's a sample workout routine tailored specifically for bodybuilders at 173 cm:
Day 1: Chest and Triceps
- Barbell bench press (3 sets of 8-12 reps)
- Incline dumbbell press (3 sets of 10-15 reps)
- Tricep pushdown (3 sets of 12-15 reps)
- Tricep dips (3 sets of 12-15 reps)
Day 2: Back and Biceps
- Pull-ups (3 sets of 8-12 reps)
- Barbell rows (3 sets of 8-12 reps)
- Dumbbell curls (3 sets of 10-12 reps)
- Hammer curls (3 sets of 10-12 reps)
Day 3: Legs and Shoulders
- Squats (3 sets of 8-12 reps)
- Leg press (3 sets of 10-12 reps)
- Standing military press (3 sets of 8-12 reps)
- Lateral raises (3 sets of 10-12 reps)
Conclusion
As a bodybuilder at 173 cm, you have the potential to build a strong and toned physique. Remember to focus on exercises that target your upper body, adjust your diet to meet your macronutrient needs, and incorporate high-intensity interval training into your cardio routine. With consistency and patience, you can achieve your fitness goals and become a successful bodybuilder.
