How to hit the Gym for Aesthetics

[Frog]

This How-To Guide Brought To You In Part By
Frog©
How To Hit The Gym For Aesthetics

Hello Bros and Dudettes,

You may find yourself at the end of your New Year's resolution to hit the gym. Perhaps this is a recurring game you play with yourself. The main reason for people quitting the gym is this:
BOREDOM

The second main reason is this:
NO MOTIVATION

Well I am here to edumacate your puny brains so you understand how to get pumped up and get that awesome beach body ready for the summer.

Some of you may have heard my suggestion to begin Starting Strength protocol right away. Or perhaps you have begun the All Pro's for Beginner's routine. Both are great. I'm going to provide you with a gym template that works well for beginners. If you follow this template for 12 weeks to the T (even if you eat like a pig which is highly encouraged), I guarantee you will have a banging beach body come memorial day. (approximately 12 weeks away! lucky you!)

The foundation of any good program depends on 3 key aspects:
1. Nutrition (Calories, Protein, Carbohydrates, Fats)
2. Sleep (You need to get 8 hours of regular sleep a night in order for your body to grow)
3. The Gym Program Itself


1. Nutrition -
If you haven't heard of the Zone Diet, or are too lazy to read through the principles, just follow this link and block your meals this way:
https://library.crossfit.com/free/pdf...ue21_May04.pdf

Calories- many professionals advocate the importance of finding the perfect amount of calories to consume. I say fuck it, completely unnecessary. Eat as much clean food as you can. This means, no junk food (chips, cookies, baked goods, desserts, candy, beer (at least for month 1), soda, anything with high fructose corn syrup in it, salad dressing, etc.) I consume a minimum of 3,000 calories a day, do whatever works for you. There are many calculators out there, I'd recommend giving the bodybuilding.com macro nutrient calculator a go.

Proteins- On a daily basis, consume roughly 2 grams of protein per kilo of body weight or 1 gram of protein per lb of body weight. So for example, I weight 190 lbs right now, so I'll eat 190 grams of protein a day. Yes, that means the staple of your diet will now become:
Beef, Chicken, Fish, Eggs, Milk - if one of these is not a part of your meal, you are doing your body a disservice. Proteins are what maintain your muscle and grow new muscle.

Carbohydrates- Your goal is to be getting that ultimate beach body. Not just an ok beach body. This means eat fewer but cleaner carbs (I normally cut it out completely except for a few slices of protein bread a day). What are dirty carbs you may ask? Rice, Pastas, Breads, sugary foods. What are VERY dirty carbs? Bagels. What are clean carbs? Check out your grocery store for Protein Breads, Barilla Plus pasta, and Whole Wheat Pasta options. Quinoa and Lentils are also very good options that honestly taste a hell of a lot better. Guess what... Vegetables are carbs. EAT SHIT TONS OF BROCCOLI. Broccoli and brussels sprouts are rare vegetables that actually produce testosterone instead of oestrogen. They're also very healthy etc. etc.

Fats- Fats are essential. When you look at your plate of food, you should see half of your plate be composed of proteins, 30% of your plate be composed of fats, and 20% of your plate be composed of carbs. Eggs and Fish contain plenty of those omega oils your looking for. Try eating your fats early in the morning and no carbs in the morning. Nuts (almond, walnuts), peanut butter, almond butter also works well.

Ok, so now that you're eating 3-4 meals a day of mostly meats and very few carbs lets move on.

2. Sleep

When you workout, make sure you sleep a minimum of 8 hours. Your body undergoes repair and growth while you sleep. So if you don't sleep, you won't reap the gains of the gym and the food you eat.

3. The Program Itself

Monday: Upper
Tuesday: Lower
Wednesday: Rest
Thursday: Upper
Friday: Lower
Saturday: Rest
Sunday: Rest

Upper:

For all exercises, begin with 3 sets of 8 repetitions. Take 60-90 seconds rest MAX between sets.

The next training day you perform the same exercises with 3 sets of 9 repetitions.
Continue this process until you his 3 sets of 12 repetitions.

Then increase the weight 10% and reset at 3 sets of 8 repetitions.

If the weight feels too light, increase the weight. You need to bring intensity to the gym.

These workouts should not last longer than 90 minutes.

Please don't do cardio... if you must, limit it to very light walking...

1. Incline Barbell Bench
https://www.exrx.net/WeightExercises/...enchPress.html
2. Dumbbell Bent Over Row
https://exrx.net/WeightExercises/Back...ntOverRow.html
3. Military Press
https://exrx.net/WeightExercises/Delt...taryPress.html
4. Chin-Ups
https://www.exrx.net/WeightExercises/...andChinup.html
5.
a. Mid Pulley Cable Crossover
https://www.exrx.net/WeightExercises/...andingFly.html
b. Band Face Pull Apart (do these with bands if possible)
https://www.exrx.net/WeightExercises/...wStirrups.html
6.
a. Dips
https://www.exrx.net/WeightExercises/...WChestDip.html
b. Barbell Shrugs
https://www.exrx.net/WeightExercises/...r/BBShrug.html
7.
a. Tricep Pushdown
https://www.exrx.net/WeightExercises/...BPushdown.html
b. Dumbbell Curl
https://www.exrx.net/WeightExercises/Biceps/DBCurl.html


Lower:
1. Squats
https://www.exrx.net/WeightExercises/...s/BBSquat.html
2. Deadlift + Stiff Leg Deadlift
https://www.exrx.net/WeightExercises/...BDeadlift.html
3. Glute Bridge
https://www.youtube.com/watch?v=ylpfCk3i-0Y
4. Single Leg Gliding Leg Curl
https://www.youtube.com/watch?v=PuE1lfMrZr4
5. Heavy Lever Calf Raise
https://www.exrx.net/WeightExercises/...CalfRaise.html
6. Cable Crunch
https://www.exrx.net/WeightExercises/...ingCrunch.html
7. Hanging Leg Raises
https://www.exrx.net/WeightExercises/...gLegRaise.html
8. Kneeling Cable Lift
https://www.youtube.com/watch?v=YBiHLyvI5-4

This program will target the following muscles optimally:
Gluteus Maximus
Vastus Lateralis
Adductor Longis
Biceps Fermoris
Gastrocnemius
Upper Pec
Mid Pec
Lower Pec
Medial Triceps
Rectus Abdominis
Internal Oblique
External Oblique
Erector Spinae
Front Delt
Mid Delt
Rear Delt
Upper Trap
Biceps
Lats
Mid Trap
Lower Trap

Of course you could always just do something easier:

Starting Strength:
https://blackironbeast.com/starting-strength
or


All Pro's Beginners Routine:
https://forum.bodybuilding.com/showth...hp?t=155009423
A Simple beginner's Routine
You will do 3 work outs per week on non consecutive days. The first work out is your heavy work out. The second work out is your medium work out, use 10% less weight for your work sets. The final work out for the week is your lite work out, use 20% less weight.

Do a lite warm up with 1/4 of your work sets weight. Do a medium warm up with 1/2 of your work sets weight. Do 2 work sets with the same weight. Choose a starting weight and start light.

These are the seven exercises you will be starting with.

Squats
Bench Presses
Bent-Over Rows
Overhead Barbell Presses
Stiff-Legged Deadlifts
Barbell Curls
Calf Raises

You will be running this program on a five week cycle as follows:
The first week do all 4 sets for 8 reps.
The second week do all 4 sets for 9 reps.
The third week do all 4 sets for 10 reps.
The fourth week do all 4 sets for 11 reps.
The fifth week do all 4 sets for 12 reps.
If you got all of the required reps on the fifth week then increase the weight by 10% and

repeat the cycle. If you didn't get all of the reps on the fifth week then repeat the cycle with the same weight. You shouldn't need more than one minute rest between the warm up sets and you shouldn't need more than one minute thirty seconds between the work sets.
Do some cardio and abs work on non weight training days.

[Orpz]

Concerning sleep, on weekdays I always get at least 8 hours a day but it's split up from 3PM - 5PM nap, and ~midnight-6AM nightly sleep. Will this suffice as a substitute for a 8 hour continuous sleep? It helps me a lot to stay focused on schoolwork and other life stuff.

[Frog]

You're in high school right? 8 hours is a minimum of continuous sleep for your age. I would try to get closer to 10 hours just because you're already growing like crazy.

Also... you should GOMAD
(Gallon of Milk a Day) with 1% milk

Perfect blend of protein, carbs, and fats in liquid form. So easy to get nutrition that way. And cheap...

If your parents complain about how much you're eating, just start buying the massive commercial style lean ground beef.

[Bunny]

Aesthetically, its better to consume carbohydrates in the morning as carbs create gas in the stomach and when consumed in the am will burn off by the evening and you wont be left with over night bloating which can move into the morning. Especially if you're doing am workouts.

[oops_ur_dead]

One of my arms is messed up, to the point where I can't really put much weight on it that's perpendicular to the forearm (i.e. between the radius and ulna). What kind of routines can I do for my arms?

[AppleyNO]

My dad ends up not eating carbs for a few months and he loses like 80 pounds xD

Then he eats carbs and gains it back.

[Admiral]

Can I continue my current diet?

[Frog]

One of my arms is messed up, to the point where I can't really put much weight on it that's perpendicular to the forearm (i.e. between the radius and ulna). What kind of routines can I do for my arms?

What do you mean 'messed up'? Was it a complicated fracture? Is there still a metal plate or rod in your arm?

Eventually you will need to progressively overload your arm, so start light and progress up. Kettleballs are personal trainer favorite for rehab work.

Specifically for an arm day you're going to need:
Horizontal Push - dumbbell bench press using light weights, as many reps as possible (10+)
Horizontal Pull - dumbbell bent over row using light weights, as many reps as possible (10+)
Vertical (up) Push - Arnold press dumbbells using light weights, as many reps as possible (10+)
Vertical (up) Pull - Lateral Pull down machine using light weight, as many reps as possible (10+)
Vertical (down) Push - Assisted Dips/Dips Machine using light weight, AMRAP (10+)
Vertical (down) Pull - Barbell shrug using light weight, AMRAP (10+)

Stick to 3 sets for each exercise. Just make sure to do as many reps as possible. This will help rehab and tone.

You can add in extras like forearm work or direct arm work (Curls & Tricep Extensions), but that stuff is just vanilla icing, especially if you are rehabbing. The key is to use correct form when rehabbing. When form begins to break down, stop. You don't want one arm to become dominant, you want to fix the incongruities.

======================================

The age old nutrition debate of what to eat and when to eat it will no doubt go on forever, but one thing is certain- eat too many carbs and you will inflate. Eat too much protein and... you can never eat too much protein! Well... just make sure you drink shit tons of water.

===========================================

Of course you can continue your current diet! I wouldn't recommend it, but sure! Diet accounts for a solid third of the reason your body will change. If you change your diet up, it will make a significant impact.

Again, the key is- half of your plate is meats, 30% of your plate is fats (or you can just have a bunch of eggs and cheese in the morning and exclude fats for the day), 20% of your plate is carbs. If you exclude fats from your plate, this does not mean 50% protein, 50% carbs- it means 70-75% protein - 25-30% carbs

[Orpz]

How much money do you spend on your diet? My budget for this is like 15 bucks a week

[Frog]

How much money do you spend on your diet? My budget for this is like 15 bucks a week

LOL!!! Irrelevant... Drink a Gallon of 1% milk a day, eat a shit ton of eggs in the morning, and bring a shit ton of cooked ground beef to school for lunch. You'll be set. Apart from the link with a ton of meal suggestions, you could also give this link a try:
https://issuu.com/heyjrffree/docs/and...dsen_protein_1

I'm not a huge fan of the actual program, but it's not bad and it works for noobs.

[oops_ur_dead]

What do you mean 'messed up'? Was it a complicated fracture? Is there still a metal plate or rod in your arm?

Fractured my arm pretty badly when I was younger. The main issue I have now is that the tendon connecting my middle finger to my arm is a lot shorter than the rest. Last time I tried working out it got progressively worse with pain, to the point where I couldn't even lift the weight off the ground without my arm feeling like it's gonna snap in half.

[Bruno]

Frog thinks he's Joe Rogan.

[Cryptonic]

Frog thinks he's Joe Rogan.

all this site is missing now is frat boys

[Slaol]

all this site is missing now is frat boys

We're missing those?

[Cryptonic]

We're missing those?

yea. most users are still in high school

[Bruno]

all this site is missing now is frat boys

I can't rep

[Frog]

1. This thread is about pumping iron. Feel free to create a beta male thread in which you can make positive contributions. Otherwise, kindly GTFO.

2. @ Oops - it sounds like the main issue will be in your forearm and grip strength. Very easy to rehab that. Buy a pair of grippers to the office/class/wherever you go. https://www.livestrong.com/article/34...grip-strength/

You can still work any of these programs, use light weight and build up. Working out is a lot like cooking. There is a lot of experimenting trying to find what works best for YOU. Just be consistent (3-4 times a week) is the essential key.

3. Off topic... the word 'frat' conjures associations with bros, date rape, and animal house. At least to me, a frat is a degenerative organization of members making poor life decisions based on questionable morals. I was not in a frat. I was in a fraternity. the more you know

[Bruno]

LOL!!! Irrelevant... Drink a Gallon of 1% milk a day, eat a shit ton of eggs in the morning, and bring a shit ton of cooked ground beef to school for lunch. You'll be set. Apart from the link with a ton of meal suggestions, you could also give this link a try:
https://issuu.com/heyjrffree/docs/and...dsen_protein_1

I'm not a huge fan of the actual program, but it's not bad and it works for noobs.

How is price irrelevant?

That's fucking retarded to say - if there's anything rich people understand it's budgeting.

Please use your proxy somewhere else thanks