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

MakinItHappenReturn

MakinItHappenReturn

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Cringe at calling it a Chad physique

Call it your good physique

Chad isn't gifted that physique, he's given the building blocks
 
MakinItHappenReturn

MakinItHappenReturn

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NGL this looks like you @forevergymcelling lmao :ROFLMAO:
 
Moggedbyevery1

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Did hopping on very low carbs debloat you noticeably?
 
Chinacurry

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All looks very good and thanks for sharing Bhai, looks like u r hitting ~220g of protein a day which is always challenging, and doing it largely naturally.

How do u afford all this meat? Are u in Eastern Europe or something? Cos u don't look ethnic
 
Prettyboy

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Did hopping on very low carbs debloat you noticeably?
It did, combined with lots of water and low salt intake, I barely have any bloat now.

My muscles are completely hard without even flexing them (albeit at the cost of them looking kinda flat according to some - that comes with low carb).

I also have hollow cheeks in all kinds of lightings

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All looks very good and thanks for sharing Bhai, looks like u r hitting ~220g of protein a day which is always challenging, and doing it largely naturally.
Yeah I am actually getting around 240 g / day which is a lot by all means

How do u afford all this meat? Are u in Eastern Europe or something? Cos u don't look ethnic
I cut costs by buying in bulk and also I compensate the hefty price of beef by eating a lot of organs. For example pork liver only costs like 1.5$ / kg , which is nothing really

I am a mixture of Hungarian and Slavic with some German blood.
 
Moggedbyevery1

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It did, combined with lots of water and low salt intake, I barely have any bloat now.

My muscles are completely hard without even flexing them (albeit at the cost of them looking kinda flat according to some - that comes with low carb).

I also have hollow cheeks in all kinds of lightings

View attachment 1452397 View attachment 1452398 View attachment 1452399



Yeah I am actually getting around 240 g / day which is a lot by all means


I cut costs by buying in bulk and also I compensate the hefty price of beef by eating a lot of organs. For example pork liver only costs like 1.5$ / kg , which is nothing really

I am a mixture of Hungarian and Slavic with some German blood.
Damn insane leanness bro, do you have any before pics for comparison?
 
dachad

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What is ur warm up routine specifically? Also good thread, ive been thinking of going off full body training
 
D

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Lmfao, we are literally so similar guy. Same height same weight same features and skull type, same muscle insertions across the whole body what the fuck. Are you part italian by chance?
 
MakinItHappenReturn

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In what way? He is an Iberian chad isn’t he?

He is legit Chadlite

Eye-area, jaw, cheekbones, everything

Midface is a TINY bit bad but really not enough to really impact. He has a sick stubble. Strong browridge. Eye-area is kinda hunter shaped and his muscle building genetics are sick.

He looks better with hair rather than skin-head tho.

Only failo, SLIGHT failo is 5'9 and 1 inch off manlet cut off point, but it's hardly noticeable tbh. Sick shoulder to waist ratio.

Your lower tier is similar but his cheeks aren't that hollow. Yours are OTT and looks as if you're frauding I won't lie

I haven't seen you properly though so can't really say.

He trusted me with his shit so can't share it but he's a legit Chadlite. No questions asked. Not one of those frauding pretty boys. He has bones.
 
Lihito

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Bro how do we archive this forum
 
Cristiano88

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It did, combined with lots of water and low salt intake, I barely have any bloat now.

My muscles are completely hard without even flexing them (albeit at the cost of them looking kinda flat according to some - that comes with low carb).

I also have hollow cheeks in all kinds of lightings

View attachment 1452397 View attachment 1452398 View attachment 1452399



Yeah I am actually getting around 240 g / day which is a lot by all means


I cut costs by buying in bulk and also I compensate the hefty price of beef by eating a lot of organs. For example pork liver only costs like 1.5$ / kg , which is nothing really

I am a mixture of Hungarian and Slavic with some German blood.

1. How did you measure your bodyfat? I am guessing some kind of impedance scale, cause i doubt you did a dexa.
2. How many years did you swim? I attribute your godlike frame to swimming. It's well known that swimmers have very wide shoulders.
3. Also related to swimming, professional swimmers have the tendency to store more subcutaneous fat than regular people. Did you stop swimming in the period between your before and after pictures?
4. In my opinion salt has more responsibility in regards to leanness than carbs. But it is hard to separate the effects of the 2 because most foods have salt, almost all processed food and also everything that you can eat in the restaurant.
 
D

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meanwhile a tall, wide framed Chadlite who is just low body fat without gymcelling, can slay effortlessly without following a protocol that is as complex as building a fucking rocket.

Not puting down the efort in the thread, but it is what it is.

The elementary reason for why face is and always will be by far the biggest factor that determines a person's attractiveness is because it is mostly genetically predestinated. And it can not be achieved through surgery or other procedures. A true Chad face can not be achieved through surgery.

Muscular body is a good halo and nice amplification of looks if the face is attractive.

But the reason why good muscular physique will never be as desirable as a good looking face is because many men can get a muscular physique after a few years of gymcelling. So there is no rarity in that. A Chad-like face is extremely rare.

Also our faces are exposed 24-7 all day every day. Its what we look at 90% of the time. Meanwhile muscles are usually covered by clothes most of the time.

There are muscular and average looking or ugly gymcels left and right, there is no shortage or rarity in muscular dudes. However there is a huge rarity in dudes who have a Chad-like face.

It is what it is, these are undeniable facts.

Lean tall Chadlite with wide frame and shoulders with small muscle insertions will always have higher SMV than a HTN with bodybuilder physique.

So many wasted hours to achieve and maintain that physique, that could be spent on other way more interesting/meaningful things.
 
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chadmanlet04

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good thread

I am pretty disciplined when it comes to work out, I can dedicate time and have a consistent work out routine. However my high apatite and cravings just kill it, household constantly being filled with snacks and fast food does not help (I tell my parents to tone their purchases down, yet they don't listen and just tell me to not eat if I don't want to but thats said easier than done, its like telling an alcoholic guy to just stop drinking jfl)
 
Prettyboy

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good thread

I am pretty disciplined when it comes to work out, I can dedicate time and have a consistent work out routine. However my high apatite and cravings just kill it, household constantly being filled with snacks and fast food does not help (I tell my parents to tone their purchases down, yet they don't listen and just tell me to not eat if I don't want to but thats said easier than done, its like telling an alcoholic guy to just stop drinking jfl)
I know that feel bro, my mom bought lot of snacks and unhealthy food in general

But ever since I moved out from home for college I can buy healthy food for myself so there is no temptation :Comfy:
 
chinpilled

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t
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
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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/

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

that is not chad physique you anorexic subhuman. You are just low body fat. Nigga u have no mass and in a regular fit tshirt you would just look lean. Stop bragginf

source:
ED3BFDF2 9E73 4875 A08E 846F64410174

I also appear bigger in pics when I was very low bf. You have face tho so u don't need mass anyways
 
Prettyboy

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t

that is not chad physique you anorexic subhuman. You are just low body fat. Nigga u have no mass and in a regular fit tshirt you would just look lean. Stop bragginf

source:
View attachment 1485433
I also appear bigger in pics when I was very low bf. You have face tho so u don't need mass anyways
You can call me names but mine is the type of physique girls in their prime lust for

24AE7653 13E8 4C2D 9347 52CD8FCE196B


Mass is a meme originating probably from the homo community and has no appeal to the young feminime gaze regardless of face
 
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chinpilled

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You can call me names but mine is the type of physique girls in their prime lust for

View attachment 1485510

Mass is a meme originating probably from the homo community and has no appeal to the young feminime gaze regardless of face
it's not , you jus have face. For average face guy more mass is needed you fool. You're small as shit nigga all u have is deep ab lines which willl only show when u take ur shirt off. Go to women's fantasy section at a bookstore , the men on the covers aren't 6% bf twinks , they have mass
 
tyronelite_11

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Yo, how long do your gym sessions typically last. Im on a tight schedule of like maybe 30 min a day. is this enough to make gains?
 
Prettyboy

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Yo, how long do your gym sessions typically last.
When I do supersets and trisets I am done in an hour
Im on a tight schedule of like maybe 30 min a day. is this enough to make gains?
Yes of course that’s fine too, you just need to focus on compound lifts for best return on investment

Can you train every day?
 
tyronelite_11

tyronelite_11

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When I do supersets and trisets I am done in an hour

Yes of course that’s fine too, you just need to focus on compound lifts for best return on investment

Can you train every day?
I can. but don't you need rest time?
 
Deleted member 9072

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at 6 3 and that lean plus big

niggas have hard time believing your natty

but just saw your thread
hard work and diet indeed plius dedication and motivation



mirin indeed
 
Deleted member 9072

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op this can be achieved natty too tehn right brah?

this nigga is lean but more fatter than you
your more leaner and shredded

1642317776862
 
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Deleted member 9072

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how long ar workouts?
a hour?
 
D

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You can call me names but mine is the type of physique girls in their prime lust for

View attachment 1485510

Mass is a meme originating probably from the homo community and has no appeal to the young feminime gaze regardless of face
This is 100% True. People with huge mass looks like balloon irl.. 0 appeal especially when they wear clothes.
 
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Prettyboy

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I can. but don't you need rest time?
Ofc rest is needed, I was just asking because if you only have half an our a day, you could spread it out and do like a push-pull-leg routine

Like this

1. Push
2. Pull
3. Legs (or just quads)
4. *rest day*
5. Push
6. Pull
7. Legs (or just hamstrings)
8. * rest day *

This way you could build an impressive physique while only exercising for a short time each day (the weekly volume per muscle group would be split between two workout - you’d be working each muscle group twice per week for best frequency)
 
Aesthetics_III

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Great thread and jfl at the jealous subhumans calling you “anorexic”.
 
Prettyboy

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at 6 3 and that lean plus big

niggas have hard time believing your natty

but just saw your thread
hard work and diet indeed plius dedication and motivation



mirin indeed
Idk man in #71 the dude called me anorexic. Some others accuse me of being on stuff. Another ones say it’s too much muscle for young girls or not enough. Almost as if many people here are a bit detached from reality

op this can be achieved natty too tehn right brah?

this nigga is lean but more fatter than you
your more leaner and shredded

View attachment 1496042
Yes, easily achievable. He has some mass but he is nowhere that lean, he is probably like 15%BF.

how long ar workouts?
a hour?
I like to get stuff done fast so I incorporate super/trisets to the routine. Lower body is done usually in 1 hour, upper is like 65-75 mins.
 
tyronelite_11

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Ofc rest is needed, I was just asking because if you only have half an our a day, you could spread it out and do like a push-pull-leg routine

Like this

1. Push
2. Pull
3. Legs (or just quads)
4. *rest day*
5. Push
6. Pull
7. Legs (or just hamstrings)
8. * rest day *

This way you could build an impressive physique while only exercising for a short time each day (the weekly volume per muscle group would be split between two workout - you’d be working each muscle group twice per week for best frequency)
word. just confirming. my workout split is virtually identical except I'm training for less time.
 
RabidRosaries

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you look dehydrated put on some fat and grow some hair. Looks like ure starving
 
Prettyboy

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you look dehydrated put on some fat and grow some hair. Looks like ure starving
Wdym?
I’m very well hydrated and not starving, in fact I’m getting in 3 000 cals a day
 
thecel

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You can call me names but mine is the type of physique girls in their prime lust for

View attachment 1485510

Mass is a meme originating probably from the homo community and has no appeal to the young feminime gaze regardless of face

’Mirin your perfect hunter abs!



Hunter abs:

1643564362705


Positively slanted and vertically slender, like hunter eyes are.



Prey abs:

1643564460150


Negatively slanted and vertically tall, like prey eyes are.



 
Last edited:
Prettyboy

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’Mirin your perfect hunter abs!



Hunter abs:

View attachment 1514970

Positively slanted and vertically slender, like hunter eyes are.



Prey abs:

View attachment 1514980

Negatively slanted and vertically tall, like prey eyes are.



Thanks for confirming I have hunter abs.

Have you written a thread about hunter hairline already?

Positively tilted hunter hairline:
E9F0A78B 6ED4 45BF 86EC 60B0D3ABE35F


Negatively tilted prey hairline:
FC0BE8F2 4E8B 4162 85BF 675EA0378283
 
Adonis

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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):
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

Mogger thread.
 
M

Moggcel007

Bronze
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Do you even lift
 
´

´´´´´´´´

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Jan 24, 2021
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good physique, your abs and v cut are kinda uncanny but it's still good
 
DoctorLooksmax

DoctorLooksmax

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Joined
Jul 17, 2019
Posts
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great work OP- one question though do you really think its neccesary to eat quite that much protein?

Could you get just as good results from eating like 160?
 
Deleted member 18175

Deleted member 18175

Just a guy looksmaxxing
Joined
Mar 6, 2022
Posts
236
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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):
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

Life fuel for me, thanks a lot buddy boyo
 
Prettyboy

Prettyboy

Knowledgeable about nutrition,exercise, skin &hair
Contributor
Joined
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Posts
4,727
Reputation
12,138
great work OP- one question though do you really think its neccesary to eat quite that much protein?

Could you get just as good results from eating like 160?
Conventional nutritional knowledge says it's pointless to go above like 2g/ body mass kg , however I only noticed positive results after I kept increasing my protein intake. Found it easier to keep myself very lean, more satiated, etc.

Might be different for other people
 
Bandana

Bandana

idk bro i just want rep
Joined
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Posts
964
Reputation
1,462
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

Mirin
 

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