Hi guys,
I would like to ask you all for some workout advice. Thank you up front for reading this.
Typically the first helpful responses on these threads are about the poster's goals so let me try to answer those questions first.
Here are some of the weightlifting goals that I can think of:
1) Limit strength - Powerlifting.
2) Explosive strength - Olympic weightlifting.
3) Size & mass gain - look bigger with clothes on.
4) Vascularity - look better with clothes off.
5) Health - reduce risk of injury and reduce recovery time from injuries.
Some of these goals seem to typically overlap other goals:
1) Explosive strength seems to grant at least some amount of limit strength.
2) Vascularity seems to often be combined with some amount of mass gain. Here there is a spectrum that ranges from Coleman to Schwarzenegger to Brad Pitt in Fightclub.
3) Long term size gain seems to require increase in limit strength.
My original goals were to increase limit strength and improve health, but now my goals are:
1) Size & Mass gain - so that it is (a) obvious that I work out when I have my clothes on and (b) so that I have muscles that look vascular.
2) Vascularity - to look better with clothes off.
3) I don't have a desire to look huge or shredded, just to look really good.
4) I would also like this to be relatively time efficient. Frankly, I would be happy to spend 3 hours a day 5 times a week on this, but I'd rather spend only an hour a day if I could.
This is what I think I need to get there:
1) A wide back.
2) Big shoulders.
3) Strong core.
4) Big triceps for large arms.
5) Decent sized traps.
6) Decent sized biceps.
5) Decent sized chest.
7) Low body fat ratio.
6) Decent enough legs so that it doesn't look like I skipped leg day.
4) Small obliques and lower back muscles.
If you guys could point me to programs that would focus on this it would be great.
For example I found this: http://www.bodybuilding.com/fun/wotw8.htm
Some background one me - mid 30s, 1 year of doing starting strength, 15%-20% bodyfat.
There has been a lot of useful advice on the forum but they don’t focus on programs. These are some of the main points I found on two of the best threads on this.
http://www.rooshvforum.network/thread-31338.html
http://www.rooshvforum.network/thread-31948.html
Swimming
Wide grip pull ups (overall back)
Wide grip back pulls (sit on the row machine grab a bar with handles wide and on the ends pull to chest back straight)
Lat Pull downs, most guys do this wrong, stand using cable pull down with pull-up bar and grab it wide pushing down and engaging lats
You can do dumb-bell pulls on a bench just use an exaggerated motion to work out your lats + back
All the regular chest movements.
Barbell shoulder press
Deadlifts.
Rowing.
Planks.
Bent over rows.
Cable Rows.
I would like to ask you all for some workout advice. Thank you up front for reading this.
Typically the first helpful responses on these threads are about the poster's goals so let me try to answer those questions first.
Here are some of the weightlifting goals that I can think of:
1) Limit strength - Powerlifting.
2) Explosive strength - Olympic weightlifting.
3) Size & mass gain - look bigger with clothes on.
4) Vascularity - look better with clothes off.
5) Health - reduce risk of injury and reduce recovery time from injuries.
Some of these goals seem to typically overlap other goals:
1) Explosive strength seems to grant at least some amount of limit strength.
2) Vascularity seems to often be combined with some amount of mass gain. Here there is a spectrum that ranges from Coleman to Schwarzenegger to Brad Pitt in Fightclub.
3) Long term size gain seems to require increase in limit strength.
My original goals were to increase limit strength and improve health, but now my goals are:
1) Size & Mass gain - so that it is (a) obvious that I work out when I have my clothes on and (b) so that I have muscles that look vascular.
2) Vascularity - to look better with clothes off.
3) I don't have a desire to look huge or shredded, just to look really good.
4) I would also like this to be relatively time efficient. Frankly, I would be happy to spend 3 hours a day 5 times a week on this, but I'd rather spend only an hour a day if I could.
This is what I think I need to get there:
1) A wide back.
2) Big shoulders.
3) Strong core.
4) Big triceps for large arms.
5) Decent sized traps.
6) Decent sized biceps.
5) Decent sized chest.
7) Low body fat ratio.
6) Decent enough legs so that it doesn't look like I skipped leg day.
4) Small obliques and lower back muscles.
If you guys could point me to programs that would focus on this it would be great.
For example I found this: http://www.bodybuilding.com/fun/wotw8.htm
Some background one me - mid 30s, 1 year of doing starting strength, 15%-20% bodyfat.
There has been a lot of useful advice on the forum but they don’t focus on programs. These are some of the main points I found on two of the best threads on this.
http://www.rooshvforum.network/thread-31338.html
http://www.rooshvforum.network/thread-31948.html
Swimming
Wide grip pull ups (overall back)
Wide grip back pulls (sit on the row machine grab a bar with handles wide and on the ends pull to chest back straight)
Lat Pull downs, most guys do this wrong, stand using cable pull down with pull-up bar and grab it wide pushing down and engaging lats
You can do dumb-bell pulls on a bench just use an exaggerated motion to work out your lats + back
All the regular chest movements.
Barbell shoulder press
Deadlifts.
Rowing.
Planks.
Bent over rows.
Cable Rows.