ConfusedBolivian
Just living
- Joined
- Mar 13, 2023
- Posts
- 17,132
- Reputation
- 21,559
No bullshit quick and simple guide.
Natural or enhanched your focus has to be in this order:
1.Scapular Waist, Lats and Neck
2.Arms and forearms
3.Abs
4.Posterior Chain and legs
1.Scapular Waist
The scapular waist refers to the muscles around the shoulder blade that play a crucial role in maintaining optimal shoulder health. Let’s explore these muscles:
-Deltoids
-Pectorals
-Traps
-Rhomboids,teres,etc. (muscle of scapula)
Why this is the most important? because this gives you the so called V taper and makes your frame much larger.
This muscles make you look like and strong fucking man, if you lacking in this apartment you will look like you dont even lift or like a twink.
Most important muscles to look like you lift
What exercises should i do?:
For back muscles:
-Pull ups
-Rows
For deltoids:
-Behind the neck press
-Lateral raises
-Cable/dumbell rear delt flyes
For chest:
-Bench Press
-Dips
-Flyes
That fucking simple and easy, just get stronger week by week, month by month, with strenght comes muscle natty or not you need to get stronger to get jacked.
NOW, neck is also super important and almost nobody trains theyre neck. your neck is your MANHOOD, you look like a victim with skinny neck (blackpill 101):
Train neck once or twice a week, you need to chill with neck training because if you get injured neck your fucked.
Do neck curls, first start with your own bodyweight and then add weight to it, 2 lbs, 5lbs and up.
i train neck with 25lbs plates for 30 reps but i trained my neck consistently for months and i use steroids, i started with bodyweight and you need to be patient don injure your neck please.
2.Arms and Forearms
You can have big delts, big back and big pectorals, but if you dont have big arms you look like a twink! just like those weird swimmers or mens physique gay bodybuilder with skinny arms, you need big arms to look good! theyre a must! specially if you couple them with veiny well developed forearms you will look insanely good and bros will be asking for your routine and girls will ask you to choke them while doing missionary.
Like bro wtf are this bodies???? hanging his 16 inch arms looking like noodles.
I dont know you guys but i want some pair of fucking guns as my arms not skinny shits this are some great arms!
So you basically need to train your triceps and biceps for big upper arms
Triceps are 65% of arm and Biceps 35%
Triceps has 3 head, you need to isolate the long head for better results and treat it like it is another muscle since it is 2/3 of your triceps mass.
Tricep exercises:
-Dips
-Skullcrusher (for long head)
-Tricep rope extensions
-Close grip bench press
-One hand french press (long head)
Biceps:
-Barbell curls
-Hammer curls
-Chin ups
-Preacher curls
For arms you also need to get stronger week by week in this movements, adding poundage with progression and always chasing the pump, arms grow better when you do alot of sets per workout and just pump the shit of them. trust me i have 19 inch arms.
Forearms
So forearms consist of 3 parts basically, Brachio radialis, extensors and flexors.
you gotta work them all, specially brachio radialis and flexors since those occupy most of your forearm mass, but flexors are also important and this will separate you from the rest because almost all gym goers have big arms (since they train them all the time and neglect alot of body parts) but they have shit forearms because they never isolate the forearms!! lol
Ok so forearm training is just like training other body part, i found this video wich is extremely good about forearm developement so i will add it here for you guys to see
Abs
So abs are technically just having low body fat, and if you are strong at your compound lift you will have abs.
abs are made in the kitchen not so much in the gym.
But this muscle group is very appealing and has a big halo, so having lean six pack abs is a very nice and ascends you hard on dating life.
4.Posterior Chain and legs
So youre posterior chain is basically youre spinal erectors, hamstring, lower back and glutes
And the rest of legs are the quadriceps and calves.
I am a big believer of not over training legs and not having huge tree trunk legs because it makes your upper body look smaller, but having good legs is also important you need to train them for balance and specially training your glutes because women love a pair of rounded glutes.
Basically you need to get strong in Squats, and do calve raises and deadlifts for big legs theyre easy to grow anyway maybe easiest bodypart to grow if you focus on getting those numbers up in squats and shit you will get big legs.
So now i will show you my routine so you guys have an idea of how i train
Monday: Back and chest
-Pull ups
-Rows
-incline bench
-Cable flyes
- Dumbell pull over Pullover
-Neck curls
-Forearms isolation work
4-5 sets of each 10-15 rep range chasing a nasty pump
Tuesday:Legs
-Squats
-Romanian deadlift
-Leg extensions
-Leg curls
-Calve raises
2-3 sets heavy af so 8-10 rep range
Wednesday: Shoulders and arms and forearms
-Behind the neck press
-Lateral raises
-Upwright rows
-Cable rear delt flyes
-Triceps extensions
-Barbell curls
-Reverse grip barbell curls
-Skullcrushers
-Chin ups
-Close grip bench press
-Neck Curls
-forearm work
4-5 sets, this workout is long and i do 10-15 reps each set always chasing the pump
Tuesday: Repeating Monday workout
Friday: Repeating Wednesday workout
and weekends are rest days.
i did this routine for over 7 months now and i focus on getting stronger in every lift and simply trying to have fun in the gym, i love lifting with music and i always feel motivated. hope this helps and any questions i will answer with honesty and transparency
Natural or enhanched your focus has to be in this order:
1.Scapular Waist, Lats and Neck
2.Arms and forearms
3.Abs
4.Posterior Chain and legs
1.Scapular Waist
The scapular waist refers to the muscles around the shoulder blade that play a crucial role in maintaining optimal shoulder health. Let’s explore these muscles:
-Deltoids
-Pectorals
-Traps
-Rhomboids,teres,etc. (muscle of scapula)
Why this is the most important? because this gives you the so called V taper and makes your frame much larger.
This muscles make you look like and strong fucking man, if you lacking in this apartment you will look like you dont even lift or like a twink.
Most important muscles to look like you lift
What exercises should i do?:
For back muscles:
-Pull ups
-Rows
For deltoids:
-Behind the neck press
-Lateral raises
-Cable/dumbell rear delt flyes
For chest:
-Bench Press
-Dips
-Flyes
That fucking simple and easy, just get stronger week by week, month by month, with strenght comes muscle natty or not you need to get stronger to get jacked.
NOW, neck is also super important and almost nobody trains theyre neck. your neck is your MANHOOD, you look like a victim with skinny neck (blackpill 101):
Train neck once or twice a week, you need to chill with neck training because if you get injured neck your fucked.
Do neck curls, first start with your own bodyweight and then add weight to it, 2 lbs, 5lbs and up.
i train neck with 25lbs plates for 30 reps but i trained my neck consistently for months and i use steroids, i started with bodyweight and you need to be patient don injure your neck please.
2.Arms and Forearms
You can have big delts, big back and big pectorals, but if you dont have big arms you look like a twink! just like those weird swimmers or mens physique gay bodybuilder with skinny arms, you need big arms to look good! theyre a must! specially if you couple them with veiny well developed forearms you will look insanely good and bros will be asking for your routine and girls will ask you to choke them while doing missionary.
Like bro wtf are this bodies???? hanging his 16 inch arms looking like noodles.
I dont know you guys but i want some pair of fucking guns as my arms not skinny shits this are some great arms!
So you basically need to train your triceps and biceps for big upper arms
Triceps are 65% of arm and Biceps 35%
Triceps has 3 head, you need to isolate the long head for better results and treat it like it is another muscle since it is 2/3 of your triceps mass.
Tricep exercises:
-Dips
-Skullcrusher (for long head)
-Tricep rope extensions
-Close grip bench press
-One hand french press (long head)
Biceps:
-Barbell curls
-Hammer curls
-Chin ups
-Preacher curls
For arms you also need to get stronger week by week in this movements, adding poundage with progression and always chasing the pump, arms grow better when you do alot of sets per workout and just pump the shit of them. trust me i have 19 inch arms.
Forearms
So forearms consist of 3 parts basically, Brachio radialis, extensors and flexors.
you gotta work them all, specially brachio radialis and flexors since those occupy most of your forearm mass, but flexors are also important and this will separate you from the rest because almost all gym goers have big arms (since they train them all the time and neglect alot of body parts) but they have shit forearms because they never isolate the forearms!! lol
Ok so forearm training is just like training other body part, i found this video wich is extremely good about forearm developement so i will add it here for you guys to see
Abs
So abs are technically just having low body fat, and if you are strong at your compound lift you will have abs.
abs are made in the kitchen not so much in the gym.
But this muscle group is very appealing and has a big halo, so having lean six pack abs is a very nice and ascends you hard on dating life.
4.Posterior Chain and legs
So youre posterior chain is basically youre spinal erectors, hamstring, lower back and glutes
And the rest of legs are the quadriceps and calves.
I am a big believer of not over training legs and not having huge tree trunk legs because it makes your upper body look smaller, but having good legs is also important you need to train them for balance and specially training your glutes because women love a pair of rounded glutes.
Basically you need to get strong in Squats, and do calve raises and deadlifts for big legs theyre easy to grow anyway maybe easiest bodypart to grow if you focus on getting those numbers up in squats and shit you will get big legs.
So now i will show you my routine so you guys have an idea of how i train
Monday: Back and chest
-Pull ups
-Rows
-incline bench
-Cable flyes
- Dumbell pull over Pullover
-Neck curls
-Forearms isolation work
4-5 sets of each 10-15 rep range chasing a nasty pump
Tuesday:Legs
-Squats
-Romanian deadlift
-Leg extensions
-Leg curls
-Calve raises
2-3 sets heavy af so 8-10 rep range
Wednesday: Shoulders and arms and forearms
-Behind the neck press
-Lateral raises
-Upwright rows
-Cable rear delt flyes
-Triceps extensions
-Barbell curls
-Reverse grip barbell curls
-Skullcrushers
-Chin ups
-Close grip bench press
-Neck Curls
-forearm work
4-5 sets, this workout is long and i do 10-15 reps each set always chasing the pump
Tuesday: Repeating Monday workout
Friday: Repeating Wednesday workout
and weekends are rest days.
i did this routine for over 7 months now and i focus on getting stronger in every lift and simply trying to have fun in the gym, i love lifting with music and i always feel motivated. hope this helps and any questions i will answer with honesty and transparency
