Kumar Singh , you should eat more curry to gain muscles
It did, combined with lots of water and low salt intake, I barely have any bloat now.
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
Damn insane leanness bro, do you have any before pics for comparison?
In what way? He is an Iberian chad isn’t he?NGL this looks like you @forevergymcelling lmao
Gives u retard halo
Gives u retard halo/brain damage halo
I know that feel bro, my mom bought lot of snacks and unhealthy food in general
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 1442104View attachment 1442105View attachment 1442107View 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/
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
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
Dumbell wrist curls
Sets: 4
Reps: 10-14
https://www.strengthlog.com/dumbbell-wrist-curl/
Neck
Neck curl
Sets: 2
Reps: 15
Neck extension
Sets: 2
Reps: 15
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
IV. Wednesday: Sprinting (cardio)
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
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 assSets: 2@badg96
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)
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
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.
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.
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.
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.
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
@TsarTsar444 @MoeZart @Tony @looksmaxxer234 @noodlelover @Bvnny. @bobby @WontStopNorwooding @astatine @copingvolcel @Chad1212 @Bitchwhipper2 @thickdickdaddy27 @Baldingman1998 @roninmaxxer @Gargantuan @delta7 @Ethereal @thecel @one job away @gamma @cloUder
You can call me names but mine is the type of physique girls in their prime lust for
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
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
I can. but don't you need rest time?
This is 100% True. People with huge mass looks like balloon irl.. 0 appeal especially when they wear clothes.
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
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
Yes, easily achievable. He has some mass but he is nowhere that lean, he is probably like 15%BF.
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.
word. just confirming. my workout split is virtually identical except I'm training for less time.
Wdym?
looksmax.org
Thanks for confirming I have hunter abs.’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.
Hunter abs vs. regular abs
Which ab type is more aesthetic? Hunter abs: vertically compact, horizontally wide, positive or neutral tilt Regular abs: abs more square in shape, vertically taller
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 1442104View attachment 1442105View attachment 1442107View 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/
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
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
Dumbell wrist curls
Sets: 4
Reps: 10-14
https://www.strengthlog.com/dumbbell-wrist-curl/
Neck
Neck curl
Sets: 2
Reps: 15
Neck extension
Sets: 2
Reps: 15
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
IV. Wednesday: Sprinting (cardio)
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
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 assSets: 2@badg96
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)
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
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.
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.
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.
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.
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
@TsarTsar444 @MoeZart @Tony @looksmaxxer234 @noodlelover @Bvnny. @bobby @WontStopNorwooding @astatine @copingvolcel @Chad1212 @Bitchwhipper2 @thickdickdaddy27 @Baldingman1998 @roninmaxxer @Gargantuan @delta7 @Ethereal @thecel @one job away @gamma @cloUder
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 1442104View attachment 1442105View attachment 1442107View 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/
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
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
Dumbell wrist curls
Sets: 4
Reps: 10-14
https://www.strengthlog.com/dumbbell-wrist-curl/
Neck
Neck curl
Sets: 2
Reps: 15
Neck extension
Sets: 2
Reps: 15
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
IV. Wednesday: Sprinting (cardio)
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
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 assSets: 2@badg96
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)
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
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.
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.
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.
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.
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
@TsarTsar444 @MoeZart @Tony @looksmaxxer234 @noodlelover @Bvnny. @bobby @WontStopNorwooding @astatine @copingvolcel @Chad1212 @Bitchwhipper2 @thickdickdaddy27 @Baldingman1998 @roninmaxxer @Gargantuan @delta7 @Ethereal @thecel @one job away @gamma @cloUder
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.
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 1442104View attachment 1442105View attachment 1442107View 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/
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
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
Dumbell wrist curls
Sets: 4
Reps: 10-14
https://www.strengthlog.com/dumbbell-wrist-curl/
Neck
Neck curl
Sets: 2
Reps: 15
Neck extension
Sets: 2
Reps: 15
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
IV. Wednesday: Sprinting (cardio)
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
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 assSets: 2@badg96
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)
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
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.
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.
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.
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.
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
@TsarTsar444 @MoeZart @Tony @looksmaxxer234 @noodlelover @Bvnny. @bobby @WontStopNorwooding @astatine @copingvolcel @Chad1212 @Bitchwhipper2 @thickdickdaddy27 @Baldingman1998 @roninmaxxer @Gargantuan @delta7 @Ethereal @thecel @one job away @gamma @cloUder
