chasing aesthetics
Bronze
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- Jan 6, 2021
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If you are a lazy beta who think physique doesnt matter i got nothing to say to you. I dont wanna become bodybuilder huge or anything. But a defined physique that looks capable of a fast sprint, lifting a girl without issue and nice capped round delts, does increase your sexual market value.
Instead of flat bench press.... press in an incline. I do incline dumbell press. You should put emphasis on the upper chest, you dont want a chest that looks saggy with a lot of lower chest.
For my back i do close grip pull downs instead of rows because back thickness isnt really visible for females to see. Close crip pull downs are gonna stretch your lats more and will build that V frame to a much larger extent.
Your deltoid is divided into three parts as we all know. Your front delt gets enough work by just doing incline pressing. Your side delt however needs isolation work. I choose side lateral raises (I do them with dumbells but in a machine might be ideal for the constant tension). For rear delts probably some machine reverse flies are the best.
Bicep and tricep already get a lot of work from the pressing and pulling but since smaller muscles have less recovery needs you can nuke em with some extra sets. If you need more long head growth on your tricep do overhead. Bicep is an even simpler muscle than the tricep, which is already hard to put emphasis on the different heads, so i dont think it really matters what exercises you do for bicep. Maybe Focus something that would hit the short head aka your peak more, but then again how often do you really flex your muscles. You want a physique that attracts females how it is when unflexed.
For my abs i do leg raises rather than crunches to hit the lower portion of the abs better since that is the part that is the hardest to reveal.
For lower body i do squats. Deadlifts are too taxing on recovery and also range of motion for your quads are very limited. And lower back is whatever for aesthetics. I might replace squats with hip thrusts + quad extensions.
You do get a little hamstring work from squatting and for aesthetic purposes i think it should be enough.
If you need calves then just do some seated calf raises.
If you have a really blocky waist you should probably avoid doing isolation work for your obliques.
Current training routine:
UPPER BODY WORKOUT:
Incline dumbell press 5 sets
Close grip pull ups 5 sets
Side lateral raises 5 sets
Bicep curl 3 sets
Tricep extension 3 sets
Leg raises 3 sets
LOWER BODY WORKOUT:
Squats 5 sets
Quad extensions 5 sets
Seated calf raise 5 sets
I do upper body workout mondays and thuesdays and i do the lower body workout on a random day a week. Might increase to two leg days a week.
I dont think there is any point in training a muscle more than twice a week as long as you hit it hard. Sure you can do sets where you stop 2 reps before failure and with this you can train 6 days a week. But if you hit your muscles really intensely and with a lot of sets you need about 72 hours recovery. (Muscle protein synthesis lasts longer than 48 hours if you hit them hard, and even more if the muscle group is large enough)
Any exercises to add here? I mainly made this thread to talk about exercise selection and not volume and frequency.
Instead of flat bench press.... press in an incline. I do incline dumbell press. You should put emphasis on the upper chest, you dont want a chest that looks saggy with a lot of lower chest.
For my back i do close grip pull downs instead of rows because back thickness isnt really visible for females to see. Close crip pull downs are gonna stretch your lats more and will build that V frame to a much larger extent.
Your deltoid is divided into three parts as we all know. Your front delt gets enough work by just doing incline pressing. Your side delt however needs isolation work. I choose side lateral raises (I do them with dumbells but in a machine might be ideal for the constant tension). For rear delts probably some machine reverse flies are the best.
Bicep and tricep already get a lot of work from the pressing and pulling but since smaller muscles have less recovery needs you can nuke em with some extra sets. If you need more long head growth on your tricep do overhead. Bicep is an even simpler muscle than the tricep, which is already hard to put emphasis on the different heads, so i dont think it really matters what exercises you do for bicep. Maybe Focus something that would hit the short head aka your peak more, but then again how often do you really flex your muscles. You want a physique that attracts females how it is when unflexed.
For my abs i do leg raises rather than crunches to hit the lower portion of the abs better since that is the part that is the hardest to reveal.
For lower body i do squats. Deadlifts are too taxing on recovery and also range of motion for your quads are very limited. And lower back is whatever for aesthetics. I might replace squats with hip thrusts + quad extensions.
You do get a little hamstring work from squatting and for aesthetic purposes i think it should be enough.
If you need calves then just do some seated calf raises.
If you have a really blocky waist you should probably avoid doing isolation work for your obliques.
Current training routine:
UPPER BODY WORKOUT:
Incline dumbell press 5 sets
Close grip pull ups 5 sets
Side lateral raises 5 sets
Bicep curl 3 sets
Tricep extension 3 sets
Leg raises 3 sets
LOWER BODY WORKOUT:
Squats 5 sets
Quad extensions 5 sets
Seated calf raise 5 sets
I do upper body workout mondays and thuesdays and i do the lower body workout on a random day a week. Might increase to two leg days a week.
I dont think there is any point in training a muscle more than twice a week as long as you hit it hard. Sure you can do sets where you stop 2 reps before failure and with this you can train 6 days a week. But if you hit your muscles really intensely and with a lot of sets you need about 72 hours recovery. (Muscle protein synthesis lasts longer than 48 hours if you hit them hard, and even more if the muscle group is large enough)
Any exercises to add here? I mainly made this thread to talk about exercise selection and not volume and frequency.
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