Guide How I achieved a chad physique naturally (my detailed exercise routine)

Prettyboy

Prettyboy

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I. Overview of the routine
A little about me
I started going to the gym when I was like 17yo, during that time I was very skinny albeit I have always done some sport at any given time until that point, like swimming and basketball, then competed in running. During that time I was around 70 kg (154 lbs):
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I started my gym journey by following a full body workout routine, exercising every other day by training each muscle group with 1-2 exercise on any given workout session (if there's demand I can also write a gymmaxxing guide for complete newbies in the future). I followed this routine until the volume on each workout session was too much to bear. By that time I have already realized most of my noob gains and so I've switched to a 4 day / week upper-lower body split which allows me to train each of my bodypart twice a week. Since then I've put on a lot of muscle while also keeping my bodyfat% near single digits, while staying natural. My current stats are 86 kg (190 lbs), 191 cm (6'3) and around 10BF% (I'm in my early 20s now):
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2560462 9C6D1B1B 827C 474A B84E 722248A7E275
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Weekly overview of my routine
With all that said, let's get to the weekly overview of the routine I follow:

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Strength training

Upper body
I train the muscles of my upper body twice a week, which means chest, back, shoulders, biceps, triceps and I throw in a little bit of ab work at the end of each workout.

Lower body + acessories

Likewise I train the muscles of my lower body (quads, hamstrings, glutes and calves) twice each week and among them I also do some accesory work for my traps, lower back, forearms (including flexors and extensors), neck and I also train my abs, totaling to my abs being hit 4 times per week. Abs are the only bodypart where I don't use any progressive overloading, instead I intend to keep doing the same exercises without adding resistance to avoid my torso getting thick and my waist wide.

The total weekly volume for each muscle group, going down from my neck:
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I usually lift in the 8-15 repetition range, most commonly at 10-12 reps / set. In the detailed exercise routine guide down bellow a rep ange (e.g. 10-12) will indicate that I start with 10 reps, then 11 the following workout, 12 on the next and after that I increase the weight for my next session and start from 10 again to repeat the cycle.

Cardio

High intensity cardio: sprinting & boxing

I do cardio directly twice a week, once sprint running (100 / 200m) and then boxing later during the week.

II. Monday: Upper body 1
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Chest

Flat barbell bench press

I always try to go as deep as possible and do it until failure with the help of a spotter.
Sets: 4
Reps: 8-12

https://www.strengthlog.com/bench-press/

Machine flyes
I recommend doing flyes on a machine instead of with dumbbell on a bench, since this way the tension is constant and it's also better for the rotator cuffs.
Sets: 4
Reps: 10-14

https://www.strengthlog.com/machine-chest-fly/

Back

Weighted pull ups

Nothing beats those for getting wide lats.
Sets: 4
Reps: 8-12
https://www.strengthlog.com/pull-up/
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Seated cable rows
They are as good at building up the thickness of the back as weighted pull ups at widening it.
Sets: 4
Reps: 8-12
https://www.strengthlog.com/cable-wide-grip-seated-row/

Shoulders

Shoulder press

A constantly rotate between seated & standing dumbbell press and overhead press with a barbell. For the latter I can heavily recommend ordering microplates as they are a bitch to progress on.
Sets: 2
Reps: 8-12

https://www.strengthlog.com/seated-dumbbell-shoulder-press/
23681.jpg

Lateral raises
I recommend to start with lower weight to keep perfect form otherwise the muscles of the back can work instead of the lateral head of the deltoid.
Sets: 3
Reps: 10-14

https://www.strengthlog.com/dumbbell-lateral-raise/

Reverse machine flyes
Sets: 3
Reps: 10-14

https://www.strengthlog.com/reverse-machine-fly/

Biceps

Barbell curl

Use ez bar instead if you are a wristcel. I do them explosive and cheat at the last repetitions if neccesary.
Sets: 4
Reps: 8-12

https://www.strengthlog.com/barbell-curl/

Weighted chin ups (hammer grip)
I do my chin ups with a hammer grip to target my brachialis.
Sets: 4
Reps: 10-14
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https://www.strengthlog.com/chin-up/

Triceps

Weighted dips

I focus on going as deep as possible.
Sets: 4
Reps: 8-12

https://www.strengthlog.com/bar-dip/

Cable pushdown
I prefer doing it with a rope instead of a bar because it seems to be better on my elbows and allows a greater range of motion.
Sets: 4
Reps: 10-14

https://www.strengthlog.com/tricep-pushdown-with-rope/

Abs

Hanging leg raises
I can't recommend this exercise highly enough, as most people tend to struggle with lower abs definition (it also seems to be one of the last parts where fat goes away from for many people). If you are one of them, I can advise doing leg raises on multiple occassions per week. They are also one of the sexiest muscle on a man's body (together with a well developed Adonis belt), women simply love to hump their pussy on it while they are riding you.
Sets: 4
Reps: 15

https://www.strengthlog.com/hanging-leg-raise/
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III. Tuesday: Lower body + acessories 1
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Lower back

Hyperextension

I incorporate these as a part of my warm up for the upcoming lower body workout.
Sets: 2
Reps: 15

https://www.aleanlife.com/hyperextension-exercise/

Quads

Barbell squats

Most of the times I do back squats but sometimes front squats as well. In either case I focus on squatting as low as possible.
Sets: 4
Reps: 8-12
https://www.strengthlog.com/squat/
https://www.strengthlog.com/front-squat/

Weighted lunges
I use them to not only enhance my strength, but also balance and coordination.
Sets: 2
Reps: 10-14
https://www.strengthlog.com/barbell-lunge/

Hamstrings

Romanian deadlifts

The main part of my hamstrings work.
Sets: 4
Reps: 8-12

https://www.strengthlog.com/romanian-deadlift/

Lying leg curl
I do these to isolate my hamstrings.
Sets: 4
Reps: 10-14

https://www.strengthlog.com/lying-leg-curl/

Hip abductor

Hip abduction machine

I found out doing these helps me with my squats and sprinting.
Sets: 2
Reps: 10-14

https://www.strengthlog.com/hip-adduction-machine/

Calves

Standing calf raise

I do them explosive to build strength. Trains the outer calf muscle (gastrocnemius).
Sets: 4
Reps: 15-20

https://www.strengthlog.com/standing-calf-raise/

Traps

Dumbbell shrugs

I recommend the usage of dumbbells instead of a barbell to spare your D
Sets: 1
Reps: 20-25

https://www.strengthlog.com/dumbbell-shrug/

Forearms

Weighted close grip pull ups

Sets: 4
Reps: 8-12
close-grip-pull-ups.jpg


Dumbell wrist curls
Sets: 4
Reps: 10-14

https://www.strengthlog.com/dumbbell-wrist-curl/

Neck

Neck curl

Sets: 2
Reps: 15

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Neck extension
Sets: 2
Reps: 15
neck-exten.jpg





I recommend to take neck training seriously as it plays a role in facial aesthetics too. My neck before gymmaxxing and now:
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Abs

Ab wheel rollouts

Sets: 4
Reps: 15
ConstantImaginaryBorer-size_restricted.gif


IV. Wednesday: Sprinting (cardio)
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On Wednesdays I head to the athletic field and do high intensity interval training (HIIT) cardio in the form of running sprints of 100 & 200 meters. I do 5-6 rounds, with a rest time of 3 minutes between them (I walk during that time, never sitting down or stopping to prevent injury). I get the workout done in under 20-30 mins.

Since the 100m runs are so high intensity, they burn a ton of calories in a short time and keep your metabolism fast for even hours after the running session.

Two things to keep in mind though:
- Sprinting is very taxing and cortisol inducing so you should only do them once a week, twice at most
- Sprinting puts a huge amount of pressure on your leg joints (albeit only for 10-20 seconds at a time), which means you should avoid them if you aren't lean enough yet. If you are an absolute fatty, do swimming instead as it has zero impact on joints whatsoever.

To look tike the guy on the left instead of the one on the right:
E2222

Jogging and long distance running burns your muscles (as your body doesn't want to carry the excess weight), making you skinnyfat. They are also horrible for joints since each workout takes a long time to finish. They doesn't burn a lot of calories either. Stay away from them, period.

Great educational content on sprinting technique:


V. Thursday: Upper body 2
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Chest

Incline dumbbell bench press
The incline position of the bench helps target the upper area of the chest more, while the dumbbells allow a greater range of motion compared to barbell.
Sets: 4
Reps: 8-12

https://www.strengthlog.com/dumbbell-incline-press/

Dumbbell pullovers
Great exercise to expand your rib cage.
Sets: 4
Reps: 10-14

https://www.strengthlog.com/dumbbell-pullover/

Back

Cable lat pulldowns

I rotate between wide and narrow grip variations.
Sets: 4
Reps: 8-12

https://www.strengthlog.com/lat-pulldown-with-pronated-grip/

Dumbbell one arm rows
I like to do them explosive.
Sets: 4
Reps: 8-12

https://www.strengthlog.com/dumbbell-row/

Shoulders

Dumbbell front raises

As with lateral raises, focus on the form rather than ego lifting.
Sets: 2
Reps: 8-12
0d718d7b292a1951a20fc55db781e236.png


Lateral raises
Sets: 3
Reps: 10-14


Face pull
Sets: 3
Reps: 10-14
https://www.strengthlog.com/face-pull/


Biceps

Preacher curl

As opposed to monday's explosive barbell curl, I focus on the perfect isolation of my biceps with the preacher curl.
Sets: 4
Reps: 8-12

https://www.strengthlog.com/barbell-preacher-curl/

Supinating dumbbell curl
Sets: 4
Reps: 10-14


Triceps

Skull crushers

Sets: 4
Reps: 8-12


Standing dumbbell triceps extensions
Sets: 4
Reps: 10-14


Abs

Oblique sit ups

Sets: 4
Reps: 15

https://www.strengthlog.com/oblique-sit-up/

In my opinion well defined obliques are the sexiest muscle a man can wear on his body. If you feel the need for it, feel free to add more oblique work. I mostly train mine with heavy punches as I'm also doing boxing. You have to be lean though, else they won't show.
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VI. Friday: Lower body + acessories 2
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Lower back

Hyperextension

I incorporate these as a part of my warm up for the upcoming lower body workout.
Sets: 2
Reps: 15

https://www.aleanlife.com/hyperextension-exercise/

Quads

Leg press

I like to vary my leg position, sometimes wide, sometimes narrow.
Sets: 4
Reps: 8-12

https://www.strengthlog.com/leg-press/

Bulgarian split squats
Great unilateral exercise which not only builds eplosiveness but coordination and balance too.
Reps: 4
Sets: 10-14

https://www.strengthlog.com/bulgarian-split-squat/

Hamstrings

Romanian deadlifts

Sets: 4
Reps: 8-12


Seated leg curl
Sets: 2
Reps: 10-14

https://www.strengthlog.com/seated-leg-curl/

Glutes

Hip thrust

Glutes are a totally underrated muscle on men. Not only are they the biggest & strongest muscle of the body, they are one of the sexiest too according to ladies. I advise you too throw in some hip thrusts into your routine to combat pudgy ass
@badg96
Sets: 2
Reps: 8-12

https://www.strengthlog.com/hip-thrust/

Calves

Seated calf raise

As opposed to the standing variant, it mostly trains the inner calf muscle (soleus).
Sets: 4
Reps: 15-20

https://www.strengthlog.com/seated-calf-raise/

Traps

Dumbbell shrugs

Sets: 1
Reps: 20-25


Forearms

Weigthed close grip pull ups

Sets: 4
Reps: 8-12


Dumbbell wrist curl
Sets: 4
Reps: 10-14


Neck

Neck curl

Sets: 2
Reps: 15


Neck extension
Sets: 2
Reps: 15


Abs

Cable crunch

Sets: 4
Reps: 15
https://www.strengthlog.com/cable-crunch/

VII. Saturday: Boxing (cardio)
1758197.jpg

As the last pillar of my exercise routine, I also some boxing on the weekend. Due to the nature of it I have godtier cardio and stamina, but the advantages of it go far beyond that.

Being familiar with a combat sport or martial art might not save you in a street fight (never get into them in the first place), but it certainly helps a lot in social situatuons. You might not be the biggest guy, but chances are knowing how to fight will make you the most dangerous guy in the room in most cases (espeically considering the athleticism of your average normie), which allows you to lose your inhibiton and act assertive toward others.

So in short I can highly recommend to pursue a martial art or combat sport. Boxing, MMA, Brazilian Jiu-Jitsu, Muai Thai etc. which one you do doesn't really matter as long as it's not some faggotry like Aikido and your trainers are good.

Joining a combat sport gym will also lead to long lasting friendships and a sense of brotherhood, which can be invaluable, as it is often hard to attain new friends after college.

VIII. Warm up & cool down
Warm up
I always make sure to properly warm up before doing any exercise. I usually do around 10 minutes of mostly dynamic stretches, gym exercises without adding weight to prepare up my central nervous system and running drills before sprinting.

Cool down
I make sure to properly cool down by doing static stretches for another 10 minutes after each workout, this goes a long way preventing injuries and improving my mobility.

If there is demand, I can write up a separate guide on both warming up and cooling down, including dynamic & static stretches, mobility.

IX. Recovery
Passive recovery

Sleep
Sleep is more crucial for gym gains than the exercise itself. I get in at least 8 hours of quality sleep every night, more on weekends, sometimes ading the process with the addition of melatonin tablets (1-3g). As a natural athlete I cannot afford to lose sleep as my androgens are so heavily depend on it. If I didn't slept well, I skip that day's exercise to prevent possible injuries.

Sex
Nothing spikes cortisol as much as heavy exercise does, so when I am not working out, I actively try to reduce my cortisol level as much as I can. One of the most if not the most efficient method is busting a nut into a coochie. The physical proximity of another human beings kills cortisol, so even if you doesn't have an LTR, plates or whatever else, at least see escorts from time to time. Going a long time without getting laid can fuck a man's mind like nothing else.

Lying
Sitting, especially with hunched back is completely unnatural for humans to do so and is very harmful over the long run. Whenever I am not standing, I try to lay down instead of sitting (in front of a computer for example).

Active recovery

Walking

I walk a lot, like 5-10 kms on average per day (it highly depends on the weather outside). I can highly recommend walking as it's isn't taxing on the body at all and also very inherent and natural for humans to do so. It doesn't burn a lot of calories but it slowly adds up over time. I also like to go hiking into the wilderness as the fresh air is not only beneficial for the body but the mind too
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Foam rolling
Foam rollers allow me to relax tension and remove all the stress from my body. Through self-myofascialrelease (SMR) it allows me to improve mobility & range of motion, prevent muscle pain, treat muscle soreness and offers injury prevention. I usually use it on rest days.
bd900efc8f83a82e8b90250b08b77df1.jpg


Thermal baths
I occasionally visit thermals baths (spas), where I enjoy the healing effect of thermal water. Whenever I visit one I take my time in sauna and get a Swedish massage to remove the tension from my muscles.
hungary-budapest-szechenyibaths-28.jpg

X. Nutrition
I've already made a thread detailing my diet which you can read here:
https://looksmax.org/threads/my-diet.421718/

In a nutshell I follow the carnivore diet, eating around 3 000 kcals for maintenance:
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As you can see I consume the little carbs I eat before and after I exercise. My pre workout stack:

- 160 mg caffeine
- 1 200 mg taurine
- 1 000 mg L-carnitine
- 250 mg magnesium

Finishing touches - skin tone and hair removal
Achieving a decent physique is one thing, making it presentable is another. I've already made a thread on how to achieve a skin rivaling that of male models:
https://looksmax.org/threads/guide-on-achieving-model-tier-skin.430153/

In short, I use caroteonoids (beta carotene and lycopene) to get a warm, orange skin tone along with occasional tanning, since darker skin gives greater contrast which gives the illusion of greater muscle definition.
2637804_261433165_1045445309583797_4417446252290559134_n.jpg


The other part of presentability is body hair removal. You can also read about that in my skin thread, tl;dr hair hides definition so you definitely want to remove it if you are fairly built. My preferred method to do so is epilating. I personally own a Panasonic ES EL2A epilator device with 60 tweezers, but any one them will do be it Phillips, Braun, Remington or whatever. The only thing you should watch out for when buying one is wet usability. Epilating as a dude is a painful experience for the first few sessions, doing it wet with shampoo makes it more bearable. The more tweezers the device has, the more effective is at removing hair at the cost of being more painful.

ES-EL2A-A503-Variation_Image_for_See_All_1Global-1_hu_hu.png
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Connor murphy did a good video on the topic of presentability:


PEDs
Although as I have explicitly stated, I've never took any PEDs and have no intention to do so either in the future, however I'm morally ambiguous on the topic and fully understand that for some they can be a lifechanger. Due this fact I am not well-versed on this topic either. If you want to pursue them I advise you to make a comprehensive research on your own.

As a starting point perhaps you could check out my bro @Lev Peshkov 's top notch guide on all things PED related:
https://looksmax.org/threads/comprehensive-roid-guide.431583/#post-7139699

812wtYImb0L._AC_SL1500_.jpg

@TsarTsar444 @MoeZart @Tony @looksmaxxer234 @noodlelover @Bvnny. @bobby @WontStopNorwooding @astatine @copingvolcel @Chad1212 @Bitchwhipper2 @thickdickdaddy27 @Baldingman1998 @roninmaxxer @Gargantuan @delta7 @Ethereal @thecel @one job away @gamma @cloUder
 

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Deleted member 16384

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Good thread OP, I like the fact you have put effort but this is only good for those people who are skinny
 
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Deleted member 16384

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OP , if l eat chicken everyday and drink bat soup, will l get the same physique

Serious question
 
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Deleted member 16384

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If you don't eat enough fiber , it will be difficult to poo
 
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Deleted member 16384

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You need to eat more protein, I eat 10 chickens everyday, drink 10 gallons of milk, I never masturbate to save sperm, I lift 100 kg plates
 
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Deleted member 13754

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High effort thread but if we're being honest here, your physique is good due to frame and ab insertions, not your training routine. It would improve a lot with more focus on shoulders and arms
 
Deleted member 16384

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I dont think this is a good thread tbh
 
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Prettyboy

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Mods please remove @DIONYSIAN JBSLAYER 's spam from my thread
@Gargantuan @tyronelite @Kingkellz @Alexanderr @PapiMew
 
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Btw , this physique is really good, if i get this body, i will become a movie star and the whole world will be mine
 
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Lev Peshkov

Lev Peshkov

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Fuark bro mog tier thread, may even stop doing PPL to do ur split. Very very good shit.
Looks like we are indeed on track atm to making our threads takeover .me :ogre:
 
goat2x

goat2x

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how much do you bench op

bet i bench more yet i dont look like that


fucknig orclet grizzly genetics hate this shit
5e599218219a3161a522597ab8e7a621
 
TsarTsar444

TsarTsar444

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30k incel forum buglet postmaxxing genes prolly not well

op is 5% genetic average incel would die in the process
Fullbody feels much more insane on my body, you can easily tell how effectively your program is by how much sore the muscles are. My first fullbody day was monday and im still sore af everywhere even though i was doing upper/lower for 2 months now jfl
 
Deleted member 16384

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wdym? Its a no brainer everyone should gymmaxx but looking like OP natty is enabled by genes jfl if you think otherwise
I'm from lookism, we are not obsessed with looksmaxxing :soy:
 
Deleted member 16384

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Pajeet u will never looksmax
Bookmarked. Also good job all ur threads are top tier. Informative, concise with great formatting. U should make more such threads.

Keep delusion maxxing
 
D

delta7

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How much grams of protein are you on daily?
 
TsarTsar444

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Btw i found out that 60 seconds is the max pause you should have between sets if you go for hypertrophy
 
Constantin Denis

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Tbh could've just wrote "genetics"
 
noodlelover

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Do you cook your meat or eat raw?

Do you get stomach discomfort from all the supplements you take?
 
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Prettyboy

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Fullbody feels much more insane on my body, you can easily tell how effectively your program is by how much sore the muscles are. My first fullbody day was monday and im still sore af everywhere even though i was doing upper/lower for 2 months now jfl
Full body definitely beats anything else at the start but it became unbearingly hard for me when I started to progress on the big compound lifts. Doing bench presses, overhead presses, squats and deadlifts was simply too much volume to cope with on a single day
 
TsarTsar444

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Full body definitely beats anything else at the start but it became unbearingly hard for me when I started to progress on the big compound lifts. Doing bench presses, overhead presses, squats and deadlifts was simply too much volume to cope with on a single day
You were low carb right? The key to doing insane full body workouts is eating lots of carbs and pre loading on them in even higher ratio before the lift day. Thats how Steve Reeves did it. He would eat almost completely carbs in Sundays (load day)
 
Prettyboy

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You were low carb right? The key to doing insane full body workouts is eating lots of carbs and pre loading on them in even higher ratio before the lift day. Thats how Steve Reeves did it. He would eat almost completely carbs in Sundays (load day)
No, actually I followed the typical bodybuilder diet when I started. Mainly chicken + white rice + leafy greens, with some eggs, oats, milk and quark. Then I started experimenting with more of a plant based approach which turned out to be a retarded decision. I still had digestive and occasional acne issues at that point so after reading up on it, I took a 180° and went carnivore around 2 years ago and have been since.

I didn't experiment lower energy or anything of that sort, the fact that I do explosive sprints should be an indicator of that
 
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Prettyboy

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How many seconds do you rest between each set?
Normally around 1 minute. I take my time to rest between sets of heavy compound lifts like squats, like 2-3 mins. I like to superset or triset smaller muscle groups, for example I often do an exercise for each of the three deltoid heads after each other without resting inbetween them to save time and to increase intensity
 
Vegyn

Vegyn

Deutsche Bank employee
Joined
Dec 10, 2021
Posts
357
Reputation
607
Good effort post, congratulations on your progress bud
 
sensei

sensei

Joined
Oct 13, 2020
Posts
134
Reputation
247
I. Overview of the routine
A little about me
I started going to the gym when I was like 17yo, during that time I was very skinny albeit I have always done some sport at any given time until that point, like swimming and basketball, then competed in running. During that time I was around 70 kg (154 lbs):
View attachment 1442957

I started my gym journey by following a full body workout routine, exercising every other day by training each muscle group with 1-2 exercise on any given workout session (if there's demand I can also write a gymmaxxing guide for complete newbies in the future). I followed this routine until the volume on each workout session was too much to bear. By that time I have already realized most of my noob gains and so I've switched to a 4 day / week upper-lower body split which allows me to train each of my bodypart twice a week. Since then I've put on a lot of muscle while also keeping my bodyfat% near single digits, while staying natural. My current stats are 86 kg (190 lbs), 191 cm (6'3) and around 10BF% (I'm in my early 20s now):
View attachment 1442104 View attachment 1442105 View attachment 1442107 View attachment 1442109

Weekly overview of my routine
With all that said, let's get to the weekly overview of the routine I follow:

View attachment 1442955

Strength training

Upper body
I train the muscles of my upper body twice a week, which means chest, back, shoulders, biceps, triceps and I throw in a little bit of ab work at the end of each workout.

Lower body + acessories

Likewise I train the muscles of my lower body (quads, hamstrings, glutes and calves) twice each week and among them I also do some accesory work for my traps, lower back, forearms (including flexors and extensors), neck and I also train my abs, totaling to my abs being hit 4 times per week. Abs are the only bodypart where I don't use any progressive overloading, instead I intend to keep doing the same exercises without adding resistance to avoid my torso getting thick and my waist wide.

The total weekly volume for each muscle group, going down from my neck:
View attachment 1442735

I usually lift in the 8-15 repetition range, most commonly at 10-12 reps / set. In the detailed exercise routine guide down bellow a rep ange (e.g. 10-12) will indicate that I start with 10 reps, then 11 the following workout, 12 on the next and after that I increase the weight for my next session and start from 10 again to repeat the cycle.

Cardio

High intensity cardio: sprinting & boxing

I do cardio directly twice a week, once sprint running (100 / 200m) and then boxing later during the week.

II. Monday: Upper body 1
View attachment 1442191

Chest

Flat barbell bench press

I always try to go as deep as possible and do it until failure with the help of a spotter.
Sets: 4
Reps: 8-12

https://www.strengthlog.com/bench-press/

Machine flyes
I recommend doing flyes on a machine instead of with dumbbell on a bench, since this way the tension is constant and it's also better for the rotator cuffs.
Sets: 4
Reps: 10-14

https://www.strengthlog.com/machine-chest-fly/

Back

Weighted pull ups

Nothing beats those for getting wide lats.
Sets: 4
Reps: 8-12
https://www.strengthlog.com/pull-up/

Seated cable rows
They are as good at building up the thickness of the back as weighted pull ups at widening it.
Sets: 4
Reps: 8-12
https://www.strengthlog.com/cable-wide-grip-seated-row/

Shoulders

Shoulder press

A constantly rotate between seated & standing dumbbell press and overhead press with a barbell. For the latter I can heavily recommend ordering microplates as they are a bitch to progress on.
Sets: 2
Reps: 8-12

https://www.strengthlog.com/seated-dumbbell-shoulder-press/
23681.jpg

Lateral raises
I recommend to start with lower weight to keep perfect form otherwise the muscles of the back can work instead of the lateral head of the deltoid.
Sets: 3
Reps: 10-14

https://www.strengthlog.com/dumbbell-lateral-raise/

Reverse machine flyes
Sets: 3
Reps: 10-14

https://www.strengthlog.com/reverse-machine-fly/

Biceps

Barbell curl

Use ez bar instead if you are a wristcel. I do them explosive and cheat at the last repetitions if neccesary.
Sets: 4
Reps: 8-12

https://www.strengthlog.com/barbell-curl/

Weighted chin ups (hammer grip)
I do my chin ups with a hammer grip to target my brachialis.
Sets: 4
Reps: 10-14
Oto9WtsxPqG0r_O2O2A4fC4c4d2ikyyCu1zAKsb8_va_REXf4m-RkWyyH_zlvYoa3Yuurcd0cN8Sk9D1W3vSSd8n6tF0QAEDGfksQczhiCWtInc2vXTgtEyZVqqOE77mCZsBDiG7A3QsGu9q-HHseII

https://www.strengthlog.com/chin-up/

Triceps

Weighted dips

I focus on going as deep as possible.
Sets: 4
Reps: 8-12

https://www.strengthlog.com/bar-dip/

Cable pushdown
I prefer doing it with a rope instead of a bar because it seems to be better on my elbows and allows a greater range of motion.
Sets: 4
Reps: 10-14

https://www.strengthlog.com/tricep-pushdown-with-rope/

Abs

Hanging leg raises
I can't recommend this exercise highly enough, as most people tend to struggle with lower abs definition (it also seems to be one of the last parts where fat goes away from for many people). If you are one of them, I can advise doing leg raises on multiple occassions per week. They are also one of the sexiest muscle on a man's body (together with a well developed Adonis belt), women simply love to hump their pussy on it while they are riding you.
Sets: 4
Reps: 15

https://www.strengthlog.com/hanging-leg-raise/

III. Tuesday: Lower body + acessories 1
View attachment 1442773

Lower back

Hyperextension

I incorporate these as a part of my warm up for the upcoming lower body workout.
Sets: 2
Reps: 15

https://www.aleanlife.com/hyperextension-exercise/

Quads

Barbell squats

Most of the times I do back squats but sometimes front squats as well. In either case I focus on squatting as low as possible.
Sets: 4
Reps: 8-12
https://www.strengthlog.com/squat/
https://www.strengthlog.com/front-squat/

Weighted lunges
I use them to not only enhance my strength, but also balance and coordination.
Sets: 2
Reps: 10-14
https://www.strengthlog.com/barbell-lunge/

Hamstrings

Romanian deadlifts

The main part of my hamstrings work.
Sets: 4
Reps: 8-12

https://www.strengthlog.com/romanian-deadlift/

Lying leg curl
I do these to isolate my hamstrings.
Sets: 4
Reps: 10-14

https://www.strengthlog.com/lying-leg-curl/

Hip abductor

Hip abduction machine

I found out doing these helps me with my squats and sprinting.
Sets: 2
Reps: 10-14

https://www.strengthlog.com/hip-adduction-machine/

Calves

Standing calf raise

I do them explosive to build strength. Trains the outer calf muscle (gastrocnemius).
Sets: 4
Reps: 15-20

https://www.strengthlog.com/standing-calf-raise/

Traps

Dumbbell shrugs

I recommend the usage of dumbbells instead of a barbell to spare your D
Sets: 1
Reps: 20-25

https://www.strengthlog.com/dumbbell-shrug/

Forearms

Weighted close grip pull ups

Sets: 4
Reps: 8-12
close-grip-pull-ups.jpg


Dumbell wrist curls
Sets: 4
Reps: 10-14

https://www.strengthlog.com/dumbbell-wrist-curl/

Neck

Neck curl

Sets: 2
Reps: 15

a1055dc35976891d141c8c6e563e1ea2ac1ab9d3.jpg


Neck extension
Sets: 2
Reps: 15
neck-exten.jpg





I recommend to take neck training seriously as it plays a role in facial aesthetics too. My neck before gymmaxxing and now:
View attachment 1442778


Abs

Ab wheel rollouts

Sets: 4
Reps: 15
ConstantImaginaryBorer-size_restricted.gif


IV. Wednesday: Sprinting (cardio)
1.jpg

On Wednesdays I head to the athletic field and do high intensity interval training (HIIT) cardio in the form of running sprints of 100 & 200 meters. I do 5-6 rounds, with a rest time of 3 minutes between them (I walk during that time, never sitting down or stopping to prevent injury). I get the workout done in under 20-30 mins.

Since the 100m runs are so high intensity, they burn a ton of calories in a short time and keep your metabolism fast for even hours after the running session.

Two things to keep in mind though:
- Sprinting is very taxing and cortisol inducing so you should only do them once a week, twice at most
- Sprinting puts a huge amount of pressure on your leg joints (albeit only for 10-20 seconds at a time), which means you should avoid them if you aren't lean enough yet. If you are an absolute fatty, do swimming instead as it has zero impact on joints whatsoever.

To look tike the guy on the left instead of the one on the right:
View attachment 1442843
Jogging and long distance running burns your muscles (as your body doesn't want to carry the excess weight), making you skinnyfat. They are also horrible for joints since each workout takes a long time to finish. They doesn't burn a lot of calories either. Stay away from them, period.

Great educational content on sprinting technique:


V. Thursday: Upper body 2
View attachment 1442264

Chest

Incline dumbbell bench press
The incline position of the bench helps target the upper area of the chest more, while the dumbbells allow a greater range of motion compared to barbell.
Sets: 4
Reps: 8-12

https://www.strengthlog.com/dumbbell-incline-press/

Dumbbell pullovers
Great exercise to expand your rib cage.
Sets: 4
Reps: 10-14

https://www.strengthlog.com/dumbbell-pullover/

Back

Cable lat pulldowns

I rotate between wide and narrow grip variations.
Sets: 4
Reps: 8-12

https://www.strengthlog.com/lat-pulldown-with-pronated-grip/

Dumbbell one arm rows
I like to do them explosive.
Sets: 4
Reps: 8-12

https://www.strengthlog.com/dumbbell-row/

Shoulders

Dumbbell front raises

As with lateral raises, focus on the form rather than ego lifting.
Sets: 2
Reps: 8-12
0d718d7b292a1951a20fc55db781e236.png


Lateral raises
Sets: 3
Reps: 10-14


Face pull
Sets: 3
Reps: 10-14
https://www.strengthlog.com/face-pull/


Biceps

Preacher curl

As opposed to monday's explosive barbell curl, I focus on the perfect isolation of my biceps with the preacher curl.
Sets: 4
Reps: 8-12

https://www.strengthlog.com/barbell-preacher-curl/

Supinating dumbbell curl
Sets: 4
Reps: 10-14


Triceps

Skull crushers

Sets: 4
Reps: 8-12


Standing dumbbell triceps extensions
Sets: 4
Reps: 10-14


Abs

Oblique sit ups

Sets: 4
Reps: 15

https://www.strengthlog.com/oblique-sit-up/

In my opinion well defined obliques are the sexiest muscle a man can wear on his body. If you feel the need for it, feel free to add more oblique work. I mostly train mine with heavy punches as I'm also doing boxing. You have to be lean though, else they won't show.
View attachment 1442893

VI. Friday: Lower body + acessories 2
View attachment 1442886

Lower back

Hyperextension

I incorporate these as a part of my warm up for the upcoming lower body workout.
Sets: 2
Reps: 15

https://www.aleanlife.com/hyperextension-exercise/

Quads

Leg press

I like to vary my leg position, sometimes wide, sometimes narrow.
Sets: 4
Reps: 8-12

https://www.strengthlog.com/leg-press/

Bulgarian split squats
Great unilateral exercise which not only builds eplosiveness but coordination and balance too.
Reps: 4
Sets: 10-14

https://www.strengthlog.com/bulgarian-split-squat/

Hamstrings

Romanian deadlifts

Sets: 4
Reps: 8-12


Seated leg curl
Sets: 2
Reps: 10-14

https://www.strengthlog.com/seated-leg-curl/

Glutes

Hip thrust

Glutes are a totally underrated muscle on men. Not only are they the biggest & strongest muscle of the body, they are one of the sexiest too according to ladies. I advise you too throw in some hip thrusts into your routine to combat pudgy ass
@badg96
Sets: 2
Reps: 8-12

https://www.strengthlog.com/hip-thrust/

Calves

Seated calf raise

As opposed to the standing variant, it mostly trains the inner calf muscle (soleus).
Sets: 4
Reps: 15-20

https://www.strengthlog.com/seated-calf-raise/

Traps

Dumbbell shrugs

Sets: 1
Reps: 20-25


Forearms

Weigthed close grip pull ups

Sets: 4
Reps: 8-12


Dumbbell wrist curl
Sets: 4
Reps: 10-14


Neck

Neck curl

Sets: 2
Reps: 15


Neck extension
Sets: 2
Reps: 15


Abs

Cable crunch

Sets: 4
Reps: 15
https://www.strengthlog.com/cable-crunch/

VII. Saturday: Boxing (cardio)
1758197.jpg

As the last pillar of my exercise routine, I also some boxing on the weekend. Due to the nature of it I have godtier cardio and stamina, but the advantages of it go far beyond that.

Being familiar with a combat sport or martial art might not save you in a street fight (never get into them in the first place), but it certainly helps a lot in social situatuons. You might not be the biggest guy, but chances are knowing how to fight will make you the most dangerous guy in the room in most cases (espeically considering the athleticism of your average normie), which allows you to lose your inhibiton and act assertive toward others.

So in short I can highly recommend to pursue a martial art or combat sport. Boxing, MMA, Brazilian Jiu-Jitsu, Muai Thai etc. which one you do doesn't really matter as long as it's not some faggotry like Aikido and your trainers are good.

Joining a combat sport gym will also lead to long lasting friendships and a sense of brotherhood, which can be invaluable, as it is often hard to attain new friends after college.

VIII. Warm up & cool down
Warm up
I always make sure to properly warm up before doing any exercise. I usually do around 10 minutes of mostly dynamic stretches, gym exercises without adding weight to prepare up my central nervous system and running drills before sprinting.

Cool down
I make sure to properly cool down by doing static stretches for another 10 minutes after each workout, this goes a long way preventing injuries and improving my mobility.

If there is demand, I can write up a separate guide on both warming up and cooling down, including dynamic & static stretches, mobility.

IX. Recovery
Passive recovery

Sleep
Sleep is more crucial for gym gains than the exercise itself. I get in at least 8 hours of quality sleep every night, more on weekends, sometimes ading the process with the addition of melatonin tablets (1-3g). As a natural athlete I cannot afford to lose sleep as my androgens are so heavily depend on it. If I didn't slept well, I skip that day's exercise to prevent possible injuries.

Sex
Nothing spikes cortisol as much as heavy exercise does, so when I am not working out, I actively try to reduce my cortisol level as much as I can. One of the most if not the most efficient method is busting a nut into a coochie. The physical proximity of another human beings kills cortisol, so even if you doesn't have an LTR, plates or whatever else, at least see escorts from time to time. Going a long time without getting laid can fuck a man's mind like nothing else.

Lying
Sitting, especially with hunched back is completely unnatural for humans to do so and is very harmful over the long run. Whenever I am not standing, I try to lay down instead of sitting (in front of a computer for example).

Active recovery

Walking

I walk a lot, like 5-10 kms on average per day (it highly depends on the weather outside). I can highly recommend walking as it's isn't taxing on the body at all and also very inherent and natural for humans to do so. It doesn't burn a lot of calories but it slowly adds up over time. I also like to go hiking into the wilderness as the fresh air is not only beneficial for the body but the mind too
View attachment 1442941
Intrepid-Travel-Nepal_HNXE_Everest_IMG_7584_Lukla.jpg


Foam rolling
Foam rollers allow me to relax tension and remove all the stress from my body. Through self-myofascialrelease (SMR) it allows me to improve mobility & range of motion, prevent muscle pain, treat muscle soreness and offers injury prevention. I usually use it on rest days.
bd900efc8f83a82e8b90250b08b77df1.jpg


Thermal baths
I occasionally visit thermals baths (spas), where I enjoy the healing effect of thermal water. Whenever I visit one I take my time in sauna and get a Swedish massage to remove the tension from my muscles.
hungary-budapest-szechenyibaths-28.jpg

X. Nutrition
I've already made a thread detailing my diet which you can read here:
https://looksmax.org/threads/my-diet.421718/

In a nutshell I follow the carnivore diet, eating around 3 000 kcals for maintenance:
View attachment 1442934

As you can see I consume the little carbs I eat before and after I exercise. My pre workout stack:

- 160 mg caffeine
- 1 200 mg taurine
- 1 000 mg L-carnitine
- 250 mg magnesium

Finishing touches - skin tone and hair removal
Achieving a decent physique is one thing, making it presentable is another. I've already made a thread on how to achieve a skin rivaling that of male models:
https://looksmax.org/threads/guide-on-achieving-model-tier-skin.430153/

In short, I use caroteonoids (beta carotene and lycopene) to get a warm, orange skin tone along with occasional tanning, since darker skin gives greater contrast which gives the illusion of greater muscle definition.
2637804_261433165_1045445309583797_4417446252290559134_n.jpg


The other part of presentability is body hair removal. You can also read about that in my skin thread, tl;dr hair hides definition so you definitely want to remove it if you are fairly built. My preferred method to do so is epilating. I personally own a Panasonic ES EL2A epilator device with 60 tweezers, but any one them will do be it Phillips, Braun, Remington or whatever. The only thing you should watch out for when buying one is wet usability. Epilating as a dude is a painful experience for the first few sessions, doing it wet with shampoo makes it more bearable. The more tweezers the device has, the more effective is at removing hair at the cost of being more painful.

ES-EL2A-A503-Variation_Image_for_See_All_1Global-1_hu_hu.png
35f8605a-dc4c-4f7a-bd97-8cca50de2321-m.jpg


Connor murphy did a good video on the topic of presentability:


PEDs
Although as I have explicitly stated, I've never took any PEDs and have no intention to do so either in the future, however I'm morally ambiguous on the topic and fully understand that for some they can be a lifechanger. Due this fact I am not well-versed on this topic either. If you want to pursue them I advise you to make a comprehensive research on your own.

As a starting point perhaps you could check out my bro @Lev Peshkov 's top notch guide on all things PED related:
https://looksmax.org/threads/comprehensive-roid-guide.431583/#post-7139699

812wtYImb0L._AC_SL1500_.jpg

@TsarTsar444 @MoeZart @Tony @looksmaxxer234 @noodlelover @Bvnny. @bobby @WontStopNorwooding @astatine @copingvolcel @Chad1212 @Bitchwhipper2 @thickdickdaddy27 @Baldingman1998 @roninmaxxer @Gargantuan @delta7 @Ethereal @thecel @one job away @gamma @cloUder

botb worthy (svaka cast legendo, dugo nije bilo ovakvih guideova):feelsyay:
 
sensei

sensei

Joined
Oct 13, 2020
Posts
134
Reputation
247
I. Overview of the routine
A little about me
I started going to the gym when I was like 17yo, during that time I was very skinny albeit I have always done some sport at any given time until that point, like swimming and basketball, then competed in running. During that time I was around 70 kg (154 lbs):
View attachment 1442957

I started my gym journey by following a full body workout routine, exercising every other day by training each muscle group with 1-2 exercise on any given workout session (if there's demand I can also write a gymmaxxing guide for complete newbies in the future). I followed this routine until the volume on each workout session was too much to bear. By that time I have already realized most of my noob gains and so I've switched to a 4 day / week upper-lower body split which allows me to train each of my bodypart twice a week. Since then I've put on a lot of muscle while also keeping my bodyfat% near single digits, while staying natural. My current stats are 86 kg (190 lbs), 191 cm (6'3) and around 10BF% (I'm in my early 20s now):
View attachment 1442104 View attachment 1442105 View attachment 1442107 View attachment 1442109

Weekly overview of my routine
With all that said, let's get to the weekly overview of the routine I follow:

View attachment 1442955

Strength training

Upper body
I train the muscles of my upper body twice a week, which means chest, back, shoulders, biceps, triceps and I throw in a little bit of ab work at the end of each workout.

Lower body + acessories

Likewise I train the muscles of my lower body (quads, hamstrings, glutes and calves) twice each week and among them I also do some accesory work for my traps, lower back, forearms (including flexors and extensors), neck and I also train my abs, totaling to my abs being hit 4 times per week. Abs are the only bodypart where I don't use any progressive overloading, instead I intend to keep doing the same exercises without adding resistance to avoid my torso getting thick and my waist wide.

The total weekly volume for each muscle group, going down from my neck:
View attachment 1442735

I usually lift in the 8-15 repetition range, most commonly at 10-12 reps / set. In the detailed exercise routine guide down bellow a rep ange (e.g. 10-12) will indicate that I start with 10 reps, then 11 the following workout, 12 on the next and after that I increase the weight for my next session and start from 10 again to repeat the cycle.

Cardio

High intensity cardio: sprinting & boxing

I do cardio directly twice a week, once sprint running (100 / 200m) and then boxing later during the week.

II. Monday: Upper body 1
View attachment 1442191

Chest

Flat barbell bench press

I always try to go as deep as possible and do it until failure with the help of a spotter.
Sets: 4
Reps: 8-12

https://www.strengthlog.com/bench-press/

Machine flyes
I recommend doing flyes on a machine instead of with dumbbell on a bench, since this way the tension is constant and it's also better for the rotator cuffs.
Sets: 4
Reps: 10-14

https://www.strengthlog.com/machine-chest-fly/

Back

Weighted pull ups

Nothing beats those for getting wide lats.
Sets: 4
Reps: 8-12
https://www.strengthlog.com/pull-up/

Seated cable rows
They are as good at building up the thickness of the back as weighted pull ups at widening it.
Sets: 4
Reps: 8-12
https://www.strengthlog.com/cable-wide-grip-seated-row/

Shoulders

Shoulder press

A constantly rotate between seated & standing dumbbell press and overhead press with a barbell. For the latter I can heavily recommend ordering microplates as they are a bitch to progress on.
Sets: 2
Reps: 8-12

https://www.strengthlog.com/seated-dumbbell-shoulder-press/
23681.jpg

Lateral raises
I recommend to start with lower weight to keep perfect form otherwise the muscles of the back can work instead of the lateral head of the deltoid.
Sets: 3
Reps: 10-14

https://www.strengthlog.com/dumbbell-lateral-raise/

Reverse machine flyes
Sets: 3
Reps: 10-14

https://www.strengthlog.com/reverse-machine-fly/

Biceps

Barbell curl

Use ez bar instead if you are a wristcel. I do them explosive and cheat at the last repetitions if neccesary.
Sets: 4
Reps: 8-12

https://www.strengthlog.com/barbell-curl/

Weighted chin ups (hammer grip)
I do my chin ups with a hammer grip to target my brachialis.
Sets: 4
Reps: 10-14
Oto9WtsxPqG0r_O2O2A4fC4c4d2ikyyCu1zAKsb8_va_REXf4m-RkWyyH_zlvYoa3Yuurcd0cN8Sk9D1W3vSSd8n6tF0QAEDGfksQczhiCWtInc2vXTgtEyZVqqOE77mCZsBDiG7A3QsGu9q-HHseII

https://www.strengthlog.com/chin-up/

Triceps

Weighted dips

I focus on going as deep as possible.
Sets: 4
Reps: 8-12

https://www.strengthlog.com/bar-dip/

Cable pushdown
I prefer doing it with a rope instead of a bar because it seems to be better on my elbows and allows a greater range of motion.
Sets: 4
Reps: 10-14

https://www.strengthlog.com/tricep-pushdown-with-rope/

Abs

Hanging leg raises
I can't recommend this exercise highly enough, as most people tend to struggle with lower abs definition (it also seems to be one of the last parts where fat goes away from for many people). If you are one of them, I can advise doing leg raises on multiple occassions per week. They are also one of the sexiest muscle on a man's body (together with a well developed Adonis belt), women simply love to hump their pussy on it while they are riding you.
Sets: 4
Reps: 15

https://www.strengthlog.com/hanging-leg-raise/

III. Tuesday: Lower body + acessories 1
View attachment 1442773

Lower back

Hyperextension

I incorporate these as a part of my warm up for the upcoming lower body workout.
Sets: 2
Reps: 15

https://www.aleanlife.com/hyperextension-exercise/

Quads

Barbell squats

Most of the times I do back squats but sometimes front squats as well. In either case I focus on squatting as low as possible.
Sets: 4
Reps: 8-12
https://www.strengthlog.com/squat/
https://www.strengthlog.com/front-squat/

Weighted lunges
I use them to not only enhance my strength, but also balance and coordination.
Sets: 2
Reps: 10-14
https://www.strengthlog.com/barbell-lunge/

Hamstrings

Romanian deadlifts

The main part of my hamstrings work.
Sets: 4
Reps: 8-12

https://www.strengthlog.com/romanian-deadlift/

Lying leg curl
I do these to isolate my hamstrings.
Sets: 4
Reps: 10-14

https://www.strengthlog.com/lying-leg-curl/

Hip abductor

Hip abduction machine

I found out doing these helps me with my squats and sprinting.
Sets: 2
Reps: 10-14

https://www.strengthlog.com/hip-adduction-machine/

Calves

Standing calf raise

I do them explosive to build strength. Trains the outer calf muscle (gastrocnemius).
Sets: 4
Reps: 15-20

https://www.strengthlog.com/standing-calf-raise/

Traps

Dumbbell shrugs

I recommend the usage of dumbbells instead of a barbell to spare your D
Sets: 1
Reps: 20-25

https://www.strengthlog.com/dumbbell-shrug/

Forearms

Weighted close grip pull ups

Sets: 4
Reps: 8-12
close-grip-pull-ups.jpg


Dumbell wrist curls
Sets: 4
Reps: 10-14

https://www.strengthlog.com/dumbbell-wrist-curl/

Neck

Neck curl

Sets: 2
Reps: 15

a1055dc35976891d141c8c6e563e1ea2ac1ab9d3.jpg


Neck extension
Sets: 2
Reps: 15
neck-exten.jpg





I recommend to take neck training seriously as it plays a role in facial aesthetics too. My neck before gymmaxxing and now:
View attachment 1442778


Abs

Ab wheel rollouts

Sets: 4
Reps: 15
ConstantImaginaryBorer-size_restricted.gif


IV. Wednesday: Sprinting (cardio)
1.jpg

On Wednesdays I head to the athletic field and do high intensity interval training (HIIT) cardio in the form of running sprints of 100 & 200 meters. I do 5-6 rounds, with a rest time of 3 minutes between them (I walk during that time, never sitting down or stopping to prevent injury). I get the workout done in under 20-30 mins.

Since the 100m runs are so high intensity, they burn a ton of calories in a short time and keep your metabolism fast for even hours after the running session.

Two things to keep in mind though:
- Sprinting is very taxing and cortisol inducing so you should only do them once a week, twice at most
- Sprinting puts a huge amount of pressure on your leg joints (albeit only for 10-20 seconds at a time), which means you should avoid them if you aren't lean enough yet. If you are an absolute fatty, do swimming instead as it has zero impact on joints whatsoever.

To look tike the guy on the left instead of the one on the right:
View attachment 1442843
Jogging and long distance running burns your muscles (as your body doesn't want to carry the excess weight), making you skinnyfat. They are also horrible for joints since each workout takes a long time to finish. They doesn't burn a lot of calories either. Stay away from them, period.

Great educational content on sprinting technique:


V. Thursday: Upper body 2
View attachment 1442264

Chest

Incline dumbbell bench press
The incline position of the bench helps target the upper area of the chest more, while the dumbbells allow a greater range of motion compared to barbell.
Sets: 4
Reps: 8-12

https://www.strengthlog.com/dumbbell-incline-press/

Dumbbell pullovers
Great exercise to expand your rib cage.
Sets: 4
Reps: 10-14

https://www.strengthlog.com/dumbbell-pullover/

Back

Cable lat pulldowns

I rotate between wide and narrow grip variations.
Sets: 4
Reps: 8-12

https://www.strengthlog.com/lat-pulldown-with-pronated-grip/

Dumbbell one arm rows
I like to do them explosive.
Sets: 4
Reps: 8-12

https://www.strengthlog.com/dumbbell-row/

Shoulders

Dumbbell front raises

As with lateral raises, focus on the form rather than ego lifting.
Sets: 2
Reps: 8-12
0d718d7b292a1951a20fc55db781e236.png


Lateral raises
Sets: 3
Reps: 10-14


Face pull
Sets: 3
Reps: 10-14
https://www.strengthlog.com/face-pull/


Biceps

Preacher curl

As opposed to monday's explosive barbell curl, I focus on the perfect isolation of my biceps with the preacher curl.
Sets: 4
Reps: 8-12

https://www.strengthlog.com/barbell-preacher-curl/

Supinating dumbbell curl
Sets: 4
Reps: 10-14


Triceps

Skull crushers

Sets: 4
Reps: 8-12


Standing dumbbell triceps extensions
Sets: 4
Reps: 10-14


Abs

Oblique sit ups

Sets: 4
Reps: 15

https://www.strengthlog.com/oblique-sit-up/

In my opinion well defined obliques are the sexiest muscle a man can wear on his body. If you feel the need for it, feel free to add more oblique work. I mostly train mine with heavy punches as I'm also doing boxing. You have to be lean though, else they won't show.
View attachment 1442893

VI. Friday: Lower body + acessories 2
View attachment 1442886

Lower back

Hyperextension

I incorporate these as a part of my warm up for the upcoming lower body workout.
Sets: 2
Reps: 15

https://www.aleanlife.com/hyperextension-exercise/

Quads

Leg press

I like to vary my leg position, sometimes wide, sometimes narrow.
Sets: 4
Reps: 8-12

https://www.strengthlog.com/leg-press/

Bulgarian split squats
Great unilateral exercise which not only builds eplosiveness but coordination and balance too.
Reps: 4
Sets: 10-14

https://www.strengthlog.com/bulgarian-split-squat/

Hamstrings

Romanian deadlifts

Sets: 4
Reps: 8-12


Seated leg curl
Sets: 2
Reps: 10-14

https://www.strengthlog.com/seated-leg-curl/

Glutes

Hip thrust

Glutes are a totally underrated muscle on men. Not only are they the biggest & strongest muscle of the body, they are one of the sexiest too according to ladies. I advise you too throw in some hip thrusts into your routine to combat pudgy ass
@badg96
Sets: 2
Reps: 8-12

https://www.strengthlog.com/hip-thrust/

Calves

Seated calf raise

As opposed to the standing variant, it mostly trains the inner calf muscle (soleus).
Sets: 4
Reps: 15-20

https://www.strengthlog.com/seated-calf-raise/

Traps

Dumbbell shrugs

Sets: 1
Reps: 20-25


Forearms

Weigthed close grip pull ups

Sets: 4
Reps: 8-12


Dumbbell wrist curl
Sets: 4
Reps: 10-14


Neck

Neck curl

Sets: 2
Reps: 15


Neck extension
Sets: 2
Reps: 15


Abs

Cable crunch

Sets: 4
Reps: 15
https://www.strengthlog.com/cable-crunch/

VII. Saturday: Boxing (cardio)
1758197.jpg

As the last pillar of my exercise routine, I also some boxing on the weekend. Due to the nature of it I have godtier cardio and stamina, but the advantages of it go far beyond that.

Being familiar with a combat sport or martial art might not save you in a street fight (never get into them in the first place), but it certainly helps a lot in social situatuons. You might not be the biggest guy, but chances are knowing how to fight will make you the most dangerous guy in the room in most cases (espeically considering the athleticism of your average normie), which allows you to lose your inhibiton and act assertive toward others.

So in short I can highly recommend to pursue a martial art or combat sport. Boxing, MMA, Brazilian Jiu-Jitsu, Muai Thai etc. which one you do doesn't really matter as long as it's not some faggotry like Aikido and your trainers are good.

Joining a combat sport gym will also lead to long lasting friendships and a sense of brotherhood, which can be invaluable, as it is often hard to attain new friends after college.

VIII. Warm up & cool down
Warm up
I always make sure to properly warm up before doing any exercise. I usually do around 10 minutes of mostly dynamic stretches, gym exercises without adding weight to prepare up my central nervous system and running drills before sprinting.

Cool down
I make sure to properly cool down by doing static stretches for another 10 minutes after each workout, this goes a long way preventing injuries and improving my mobility.

If there is demand, I can write up a separate guide on both warming up and cooling down, including dynamic & static stretches, mobility.

IX. Recovery
Passive recovery

Sleep
Sleep is more crucial for gym gains than the exercise itself. I get in at least 8 hours of quality sleep every night, more on weekends, sometimes ading the process with the addition of melatonin tablets (1-3g). As a natural athlete I cannot afford to lose sleep as my androgens are so heavily depend on it. If I didn't slept well, I skip that day's exercise to prevent possible injuries.

Sex
Nothing spikes cortisol as much as heavy exercise does, so when I am not working out, I actively try to reduce my cortisol level as much as I can. One of the most if not the most efficient method is busting a nut into a coochie. The physical proximity of another human beings kills cortisol, so even if you doesn't have an LTR, plates or whatever else, at least see escorts from time to time. Going a long time without getting laid can fuck a man's mind like nothing else.

Lying
Sitting, especially with hunched back is completely unnatural for humans to do so and is very harmful over the long run. Whenever I am not standing, I try to lay down instead of sitting (in front of a computer for example).

Active recovery

Walking

I walk a lot, like 5-10 kms on average per day (it highly depends on the weather outside). I can highly recommend walking as it's isn't taxing on the body at all and also very inherent and natural for humans to do so. It doesn't burn a lot of calories but it slowly adds up over time. I also like to go hiking into the wilderness as the fresh air is not only beneficial for the body but the mind too
View attachment 1442941
Intrepid-Travel-Nepal_HNXE_Everest_IMG_7584_Lukla.jpg


Foam rolling
Foam rollers allow me to relax tension and remove all the stress from my body. Through self-myofascialrelease (SMR) it allows me to improve mobility & range of motion, prevent muscle pain, treat muscle soreness and offers injury prevention. I usually use it on rest days.
bd900efc8f83a82e8b90250b08b77df1.jpg


Thermal baths
I occasionally visit thermals baths (spas), where I enjoy the healing effect of thermal water. Whenever I visit one I take my time in sauna and get a Swedish massage to remove the tension from my muscles.
hungary-budapest-szechenyibaths-28.jpg

X. Nutrition
I've already made a thread detailing my diet which you can read here:
https://looksmax.org/threads/my-diet.421718/

In a nutshell I follow the carnivore diet, eating around 3 000 kcals for maintenance:
View attachment 1442934

As you can see I consume the little carbs I eat before and after I exercise. My pre workout stack:

- 160 mg caffeine
- 1 200 mg taurine
- 1 000 mg L-carnitine
- 250 mg magnesium

Finishing touches - skin tone and hair removal
Achieving a decent physique is one thing, making it presentable is another. I've already made a thread on how to achieve a skin rivaling that of male models:
https://looksmax.org/threads/guide-on-achieving-model-tier-skin.430153/

In short, I use caroteonoids (beta carotene and lycopene) to get a warm, orange skin tone along with occasional tanning, since darker skin gives greater contrast which gives the illusion of greater muscle definition.
2637804_261433165_1045445309583797_4417446252290559134_n.jpg


The other part of presentability is body hair removal. You can also read about that in my skin thread, tl;dr hair hides definition so you definitely want to remove it if you are fairly built. My preferred method to do so is epilating. I personally own a Panasonic ES EL2A epilator device with 60 tweezers, but any one them will do be it Phillips, Braun, Remington or whatever. The only thing you should watch out for when buying one is wet usability. Epilating as a dude is a painful experience for the first few sessions, doing it wet with shampoo makes it more bearable. The more tweezers the device has, the more effective is at removing hair at the cost of being more painful.

ES-EL2A-A503-Variation_Image_for_See_All_1Global-1_hu_hu.png
35f8605a-dc4c-4f7a-bd97-8cca50de2321-m.jpg


Connor murphy did a good video on the topic of presentability:


PEDs
Although as I have explicitly stated, I've never took any PEDs and have no intention to do so either in the future, however I'm morally ambiguous on the topic and fully understand that for some they can be a lifechanger. Due this fact I am not well-versed on this topic either. If you want to pursue them I advise you to make a comprehensive research on your own.

As a starting point perhaps you could check out my bro @Lev Peshkov 's top notch guide on all things PED related:
https://looksmax.org/threads/comprehensive-roid-guide.431583/#post-7139699

812wtYImb0L._AC_SL1500_.jpg

@TsarTsar444 @MoeZart @Tony @looksmaxxer234 @noodlelover @Bvnny. @bobby @WontStopNorwooding @astatine @copingvolcel @Chad1212 @Bitchwhipper2 @thickdickdaddy27 @Baldingman1998 @roninmaxxer @Gargantuan @delta7 @Ethereal @thecel @one job away @gamma @cloUder

btw, i would like to see your warmup and cooldown guide
 

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