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Friday, August 5, 2011

Building That Model Body

Building That Model Body! Impress The Ladies With That Carved Physique!
As you know hardcore competitive bodybuilders are few and far between. There are thousands of guys just trying to look good for the girls at the beach or the husband trying to get back in shape for his wife. If this is you then read on!

Article Summary:
  • This article is intended for the bodybuilder looking to improve their physique.
  • There are certain muscle groups that, if developed, attract the opposite sex.
  • Abs are a must when it comes to improving your physique.
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Building That Model Body

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Bodybuilding is "The act or practice of exercising, lifting weights, etc., so as to develop the muscles of the body." Your workout routine, diet and supplement regime should reflect what your goals are. If you would like to be a "Hardcore Competitive Bodybuilder" you will have a more strict diet and supplement regime and also dedicate more time and energy to your workout routine.
As you know "hardcore competitive bodybuilders" are few and far between. There are thousands of guys just trying to look good for the girls at the beach or the husband trying to get back in shape for his wife. Most people can't dedicate 1-2 hours at the gym 5-6 times a week and would never eat 6-7 meals a day even if you cooked them. The majority of people are just not interested in living that lifestyle.
Your Workout Routine, Diet And Supplement Regime Should Reflect What Your Goals Are
+ Click To Enlarge.
Your Workout Routine, Diet And Supplement
Regime Should Reflect What Your Goals Are.
I am going to dedicate this article to the bodybuilder looking to improve his physique for the opposite sex. If you ask any woman, 9 times out of 10 she will be more attached to a fitness model than a "hardcore competitive bodybuilder" So if you are looking to impress the ladies read on and I will help you carve that physique into a chick magnet.
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Training
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There are certain muscle groups that, if developed, attract the opposite sex. These muscle groups will need to be prioritized. I am going to list all the muscle groups and a small description about how or if we will be focusing our training around that area:
Shoulders:
Definitely will have to work on these. Especially the Medial Head AKA Middle Deltiods to help with the upper body V-Taper
Traps:
Will be included but you don't want to over develop as hugetraps don't fit well into most nice clothes
Chest:
Definitely will work on the chest to its fullest. Large full chest is a plus for the opposite sex.
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Back:
Definitely work on the width of the back to increase the upper body V-taper and some thickness work as well but not too much
Arms:
Again another must. Ladies do like to hold on to some big guns.
Forearms:
Should be worked as well. Shows strength even with a shirt on.
Abs:
A must! Nothing more needs to be said.
Quads And Hams:
Large development is bad. Large legs can't fit into most nice pants or jeans. As long as you continue with your squats to get a nice butt the rest of your leg will stay strong. Plus you will be doing plenty of sprints to keep them from looking like sticks.
Calves:
Want to keep some work in the routine as they are seen with shorts on.
Some hardcore bodybuilders might have lost their minds when I said legs were not important but you need to remember this article is not for you. This article is geared to the average Joe looking to get a killer body for the opposite sex. Now let's get a training routine for you:
  • Monday: Chest/Arms/Forearms/ Post-workout perform 15-30 Min of *Steady State Cardio
  • Tuesday: **HIIT and Abs
  • Wednesday: Back/Shoulders/15-30 Min of *Steady State Cardio
  • Thursday:**HIIT and Abs
  • Friday: Legs/Arms/Post-workout Perform 15-30 Min of *Steady State Cardio
  • Saturday: Rest
  • Sunday: Rest
*Steady State Cardio:
You are to perform 15-30 minutes of steady state cardio Post-workout on Mondays, Wednesdays and Fridays. This can be performed on any machine of your choice. This cardio should be done in a low intensity manner.
**High Intensity Interval Training:
High Intensity Interval Training (HIIT) is a form of cardio that can be done on theellipticaltreadmillstairmasterbike and outdoors. I want to start you off with 20 seconds of high intensity (such as sprinting at your fastest pace), and rest for 40 seconds (slow walk). Repeat until you do this 10 times. Start with a 5-10 minute warm up and a 5-10 minute cool down. Do not perform this on an empty stomach.
High Intensity Interval Training (HIIT) Is A Form Of Cardio That Can Be Done On The Elliptical, Treadmill, Stairmaster, Bike And Outdoors
+ Click To Enlarge.
High Intensity Interval Training (HIIT) Is A Form Of Cardio That Can Be Done On The Elliptical, Treadmill, Stairmaster, Bike And Outdoors.
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Your Weekly Routine
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Day 1: Chest/Arms/Forearms
Day 2: HIIT/Abs
Note: Each Week try to increase rep range
Day 3: Back/Shoulders
Day 4: HIIT/Abs
Day 5: Legs/Arms
Days 6 And 7: Rest
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Diet
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Now, you have all your workouts set up for you to help build the perfect body, it's time to talk about nutrition which goes hand and hand with working out.
Nutirition Goes Hand In Hand with Working Out
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Nutirition Goes Hand In Hand With Working Out.
Ladies are looking for a guy who is both muscular and lean, so our diet is going to reflect this. I am going to set up a diet below for a 180 lbs male at a slight caloriedeficit. This will help anyone that is overweight lose body-fat and maintain all their muscle mass. If you are on the leaner/skinnier side increase portions slightly so you are taking in enough calories to build more muscle. I will be keeping protein high, carbohydrates relatively low but will include them around weight workouts and breakfast. I will also include enough health fats to keep hunger at bay.
Meal 1:
Meal 2:
Meal 3:
Meal 4: Post Workout
Note: If you are not working out substitute the Bananas with 1/2 oz of Almonds
Meal 5:
You will have 3 whole food meals and 2 shakes a day. This way you are getting enough calories spread throughout the day but you don't need to slave over the kitchen and make 5-6 meals a day. The shakes are convenient and will make the dieting process a lot easier.
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Supplements
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Below I will list 5 supplements I would include for best results during this program:
Multivitamin/Multi Mineral:
Helps to make sure you are not deficient in any of your vitaminsand minerals which can happen when you exercise regularly. I use the Magnum Multivitamins from Betancourt Nutrition.
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Creatine:
Here are some of the things creatine can help men with. I think it speaks for itself:
  • Can help improve performance in High Intensity workouts
  • Aids in recovery of Muscle from workouts
  • Can help anaerobic Capacity
  • Can help reduce Age Related Muscle Loss
I use 5 grams Higher Power Creatine mixed with my Bullnox on workout days and have 1 serving of Creatine Chewies fromBetancourt Nutrition on my off days.
Pre-Workout:
I want you to look for a pre-workout that helps with energy, endurance and muscle pumps this way you can get the most effective workout possible. The one I am currently using isBullnox from Betancourt Nutrition.
Fat Burner:
I want you to look for a fat burner that gives you energy and some thermogenic (increase internal body temperature) effect. That way you have the energy to push it in the gym and while you are not active the Thermogenic effect of the fat burner is burning calories and working for you. The fat burner I use when cutting up is Ripped Juice Extreme from Betancourt Nutrition.
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Fish Oil:
It seems like weekly studies come out praising the benefits fish oil. Fish oil is a healthy addition to your supplement stack. I would take 1 gram 3 times a day.
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12 comments:

  1. Great info, I'm gonna have to bookmark this page, I've been meaning to get better abs. Thanks!

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  2. Excellent post. Suggestion for some of your next posts, maybe HIIT, kinda interested in it...

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  3. this is epic man, im following a strict meal and workout plan and its giving me results nicely.

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  4. really awesome! Great post and great info! thanks =D

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  5. i first gotta burn my fat :c but im gona bookmark this.. hopefully i come back soon

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  6. Definitely going to bookmark this :P, thanks dude.

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  7. I'm joining Planet Fitness this week im really gonna follow this guide! Especially since I'm clueless about this kind of stuffs. ~_~ Thanks for a great post. I'm aiming to lose weight and get rid of my belly

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  8. I'm taking fish oil. I have a bit of a cholesterol problem so that helps.

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  9. Nice guide. Sites like this reminds me that i should do something with myself;)

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  10. Im kind of lazy. I couldn´t follow this routine. Im doing a less demanding one, but all the same, it´s good info, specially the part about the diet.

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