This is the third part of the article series about muscle attractiveness, if you missed the first two go here and read them first: //kinobody.com/1267/don’t-become-just-another-ugly-bodybuilder-guest-post-from-gregor-vaclav/
Focus on Three Specific Muscle Groups in Your Workout
In the last two articles we were discussing the importance of training certain muscles more than others. The muscles you should focus on are your shoulders, back and chest. These are the ones that are responsible for a dominance and attractiveness of a male body.
Now with this knowledge it’s time to take the next step and incorporate this into your workouts.
Let’s dig into workout structure a little bit.
Workout Structure – Intensity
The intensity of a workout is measured by four major factors:
* Rest timing
* Sets
* Reps
* Weights
Lower the rest time harder and more intense the training and lighter the weights you will be able to lift.
Higher the amount of sets and reps harder and more intense the training and lighter the weights you will be able to lift.
Workout Structure – Frequency
This largely depends on your experience level. If you are just starting out you will need to take a lot of rest days, because you will be sore as hell even several days after the training day. If you are a newbie I recommend two workouts per week. After month or two try three days a week. After three months try 4 days a week. After then you can progress even further and try 5 or 6 days a week. It’s up to you and depends on the workout you choose.
Example of a Bad Workout
Bodybuilding split – not bad, but will not get you the body you want and not in the time you want.
Monday
* Chest
* Back
* Abs
Tuesday
* Rest
Wednesday
* Thighs
* Calves
* Shoulders
Thursday
* Rest
Friday
* Bicep
* Triceps
* Abs
Saturday
* Rest
Sunday
* Rest
This is the way of training that will never get you the results you are after. If you want to just stay fit then you can train like this. If on the other hand you want to build a masculine look that is desired by women, then you need to get your hands on a different workout. Let’s see how that one might look like.
Example of a good workout
Muscle Pyramid Workout
Monday
* Triceps
* Shoulders
* Back
Tuesday
* Thighs
* Shoulders
* Chest
* Abs
Wednesday
* Rest
Thursday
* Biceps
* Shoulders
* Back
Friday
* Calves
* Shoulders
* Chest
* Abs
Saturday
* Rest
Sunday
* Rest
This is an example of a four day workout week, you can take the pattern an easily apply it and make a 5-6 day workout week.
Exercise – Free Weights
I just want to make a small note on the exercises. Don’t train with machines, it won’t help you grow your muscles, it won’t help you improve your posture or increase strength or stability.
Always go for free weights. This means training with dumbbells, barbell and bodyweight only (or for the most of the time). There a few exceptions, for example low pulley row for back muscles is a pretty good machine. However, try to eliminate as many machine exercises in your plan as possible. Almost anything can be substituted with barbell and dumbbell exercise. Good rule of thumb to use is to have 90%-95% of all exercises based on free weights.
Here is an example of a Monday Workout from the previous section in this article:
Monday Workout
Exercise Sets Reps Rest (sec)
Triceps
Parallel bar Dips 2 10 80
Tate Press 3 12 70
Close Grip Barbell Bench press 4 6 120
Shoulders
Lateral Dumbbell Raise 4 12 70
Seated dumbbell press 5 5 150
Back
Chin-ups 2 10 80
Stiff Leg Deadlift 2 10 80
Bent over barbell row 5 7 100
Take It Seriously
Many guys are just hanging out in the gym, chatting with staff, doing whatever exercises with whatever reps they just feel like doing today, lacking any kind of goal and workout plan. Be different, if you want great results you need to put great effort and focus on what you are doing. There are no results without some hard work put in it first.
Here are few steps you should follow:
1. Get a professional workout program that is designed to help you build the physique you are
after.
2. Follow that workout exactly as it’s written
3. Be consistent with the workouts, the frequency you go to the gym is important
4. Perfect form is a MUST, never allow yourself to cheat or have poor technique
5. Lift as much as you can, but always in a way that would allow you to do the same training the next day (assuming you have about 3 years of training experience, if you don’t you will be sore anyway no matter how light you lift)
Do this for several months and you will be amazed by the results, do this for several years and you
will look better than 99.999% of the population.
This article is the end of the article series on shape attractiveness I hope you enjoyed it and I’m grateful you have taken the time to read it through. I hope you will take the effort and really build an attractive body, no matter how many obstacles you encounter throughout the way, always stay on track and keep going, it’s worth it.
By Vaclav Gregor, Muscle Pyramid
If You Want More
This was the third and last article of the article series on body shape attractiveness, make sure you have read them all and put the knowledge into practice. You have learn what body shape is most attractive, on what muscles to focus on in order to build it and how to structure your workout to achieve this body shape in the shortest period of time. If you desire more visit –> //www.musclepyramid.com
You can take a free newsletter, download free muscle building workout and fat loss reports in a easy to read and print pdf – Get Free Reports Here
You can also buy a professional workout and get a coaching lessons. Start training with Vaclav Gregor today! He knows exactly how to build a body that women are attracted to and what makes them subconsciously drawn towards you.
