How do I get a body like this?

[Rex]

here is a pic with where I'm currently at:

http://www.justusboys.com/forum/showthread.php?t=281790

im 5'5, 130 lbs


I've always been slim my whole life but still have belly fat. I've gotten my chest bigger and back slightly bigger than what I used to be but have always had trouble with my arms, I can never seem to get them in proportion with the rest of my body.

Also, what types of foods who I be eating, how frequent should I be working out? What will it take to get to this level and what's a reasonable time range? I know this will take an entire lifestyle change and lots of dedication and I might not be ready for it but I want to get an idea of how to achieve it. I feel like even with the work I've put in at the gym I see myself as average or toned. I want a more athletic, muscular build like the model in the picture.

I've been getting good feedback in other threads I've made so any thoughts or advice is welcomed.


My work out sessions are divided into three body part days, I do chest and back twice a week so that's 4 days of training a week:


1 day = chest and back

Pull ups

1rst set, 10 reps

2nd set, 6 reps

3rd set, 4 reps

dumbell bench press - 3 sets

1rst set 70 lbs, 12 reps

2nd set 70 lbs, 10 reps

3rd set 80 lbs, 4-5 reps

bend over rows

I'm not sure how much the barbell is but I stack 25-30 lbs on it

1rst set 12-15 reps

2nd set 10 reps

3rd set 10 reps

Incline Bench Press on smith machine

1rst set 50 lbs, 10 reps

2nd set 60 lbs, 6 reps

3rd set, 60 lbs, 5 reps


Rows on a bench

1rst set, 20 lbs, 12 reps
2nd, 20 lbs, 10 reps
3rd, 25 lbs, 8 reps

Push Ups

10 reps
6 reps
5 reps






Legs Day



Squat on Smith Machine

3 sets

90 lbs

10 rps, 6 reps, 4 reps

Lunges with barbell

barbell is pretty heavy so I only stack 10 lbs on it

3 reps

10, 8, 6


Leg Extention Machine

45 lbs

3 reps, 12, 10, 8

Calf Raise on smith Machine

90 lbs

30, 25, 22




Shoulders and Arms day

Military Press

I stack 30 lbs on a barbell, not sure how heavy the barbell is

3 reps

9, 4, 2

Shoulder Press with dumbells

I lift each arm individually for a rep and 3 reps

1rst set, two 15 lb dumbells with 20 reps (so that's 10 per arm)

2nd set, two 15 lb dumbells with 16 reps

3rd set, two 20 lb dumbells with 10 reps


I then either do arnold presses or use a shoulder press machine, depends how I feel


for arms


bi curls with a barbell stacked with 20 lbs, no sure how much the barbell weights

3 sets

8, 5, 4

tricep bench press

barbell with 25 lbs stacked

3 sets

10, 5, 4


Hammer curls

3 sets with two 15 lbs dumbells,

1rst set, 14 reps (7 reps per arm)

2nd set, 12 reps

3rd set I use 20 lbs and 10 reps

 

[8tomtoms8]

I think you are sexy as hell!!! I would take you any day over the Sean Cody guy BUT to answer your question, I think you need to do more cardio. My trainer told me you can't bulk up and get cut at the same time. You need to bulk up first then cut back on calories somewhat to get that chiseled look. Interval training may be really good for you. If you burned a few more calories, I think you would start to see more definition in your abs, bis, tris, etc.
Core exercises are great for really toning up your ab section. Plyometrics(clapping pushups) and the "perfect pushups" are really good for defining your chest and arms.
I started doing the things I suggested and I am showing more definition now. Also, the less fat and sugar you eat, the better you'll look

But, I can tell you have really put in some work. Now, you just need a little fine tuning. Send me a private message if you want and I'll shoot you an email and we can talk more. Tom

 

[IntoEternity]

Basically, yeah, you have to bulk and cut. Spend a few months just eating, eating, working out, and eating more. Then you spend a little while doing cardio, I mostly hear HIIT working the best.

A few things I wanted to point out:

-The standard Olympic barbell weighs 45 lbs.
-Stop using the Smith machine. Immediately. No question about it. It limits the range of motion and causes you to move in a very unnatural straight line, which hinders your overall gains.
-Also, I STRESS proper form on squats. They are the best compound exercise out there, and there are tons of beginner programs that are centered around doing squats 3x a week.

I'd suggest you look into one of those programs, because they work. There's StrongLifts 5x5, Starting Strength, Pavel's 3 to 5, Westside's for Skinny Bastards, etc. Personally, I started on Stronglifts a month and a half ago, but I do a fair bit of reading on the subject. It's a pretty simple routine that just works.

 

[bounder]

Do regular squats and avoid the smith machine. If you don't know what the proper form is supposed to be like, you can ask a trainer or someone who looks like they know what they're doing. Also, there are plenty of videos on youtube that demonstrate what a good squat should look like. I'm not a big fan of machines. The only ones I use are for hamstring curls, seated rows, triceps extensions, and lat pulldown (although, I usually just try to do pull-ups/chin-ups)

How long have you been lifting?

 

[Telstra]

How do I get a body like this?

Easy, eat less and exercise a lot.

 

[bounder]

^ wrong. you don't put on weight by eating less.

 

[Fire]

How do I get a body like this?

Easy, eat less and exercise a lot.

Wow, that's brilliant! You could be like, a personal trainer or maybe a fitness guru or something.

 

[Corny]

I wouldn't even want a body like this.

 

[Telstra]

Wow, that's brilliant! You could be like, a personal trainer or maybe a fitness guru or something.

LOL, i should say eat healthy and lots of gym work

 

[tallguy297]

Mate,

The quickest most obvious response is - you need to "work" more per body part - right now you arent engaging each muscle group enough per exercise. Forget about eating for a sec... we covered that in the other thread.

I dont really follow the logic behind your sets/reps at the moment. On some exercises you are doing "drop sets" which means each set uses less reps and on others you are going through with a constant rate.

With all due respect Sutan, it too complicated and too hard to follow and manage for where you are at in your development... and to be honest its too complicated for most of us.

Just do this.

• 3 sets for each exercise.
• 10 reps for each set.
• When you are doing exercises that isolate one side of the body ie one arm for example, you have to complete 10 reps per side, so if you count individual reps those sets become 20 reps each.
• The last rep of the last set should be a real struggle. If you are breezing through then the weight isnt heavy enough to build size although you will gain definition. Its your choice. Heavier = size.
• Maintain your form. Bearing in mind the above, form is critical as is a full movement every rep. If you cant be accurate drop some weight until you can.

As for your arms...

The reality is to build big arms you need to build overall body ,muscle mass. Its almost impossible to get big arms with a small chest, back and legs. And if you do manage that somehow you'll look like an apparition... so make sure you keep up the overall routine.

To that end, compound moves like squats and deadlifts (be careful form is critical or you will get injured), bench press and overhand chins should form the basis of your routine. The exercises use multiple muscle groups and force your body to grow far quicker than say a bicep curl or a chest flye.

Be aware though mate that there is a very strong argument by big guys that arm workouts arent needed if you max out on compound moves... so I would only do your arm routine every second cycle... its easy to overwork your arms if you work the rest of your body hard.

However your arm routine right now wont see you get big gains.

The first lesson... the tricep is THE biggest muscle in the arm. Big triceps make your bicep seem bigger. And your routine right now lacks enough tricep wprk.

I'd suggest 4 simple arm exercises... again.. you dont want too many.

• Lying tricep extensions/skull crushers with barbell
• Tricep pull downs - palms inwards - use a rope or towel.
• Dumbell hammer curls
• Lying Dumbell curls (on a bench at about 45 degree

The importance of your hand position in those exercises is critical for hitting all parts of your bi's (2 muscles) and your tri's (3 muscles)

And at the end of a gym session down a pint of flavored milk. The protein and carb ratio is almost perfect for muscle repair and growth... and its simple and easy to find.

As for the rest of the food thing mate, we covered it too, you need to eat less, cut the fats. That pint of milk I just spoke about is almost enough on its own for growth. Dont over do it.

Cardio as we said in the other thread too has to be included... otherwise your 6 pack will be a carton for ever. You have to burn off the fat. Just do it every other day.

Does any of that make any sense?

 

[Rex]

Mate,

The quickest most obvious response is - you need to "work" more per body part - right now you arent engaging each muscle group enough per exercise. Forget about eating for a sec... we covered that in the other thread.

I do about 3-4 exercices per muscle group during a work out. What do you mean by that? Can you be more specific?

I dont really follow the logic behind your sets/reps at the moment. On some exercises you are doing "drop sets" which means each set uses less reps and on others you are going through with a constant rate.

I try to do as many reps as I can in a set. Usually it goes 10-12 in the first set, 6-8 in the second, and 4-8 in the third. It depends on how hard the excercise is.

Just do this.

• 3 sets for each exercise.
• 10 reps for each set.
• When you are doing exercises that isolate one side of the body ie one arm for example, you have to complete 10 reps per side, so if you count individual reps those sets become 20 reps each.
• The last rep of the last set should be a real struggle. If you are breezing through then the weight isnt heavy enough to build size although you will gain definition. Its your choice. Heavier = size.
• Maintain your form. Bearing in mind the above, form is critical as is a full movement every rep. If you cant be accurate drop some weight until you can.

• 
  
  To be honest I can't do 10 reps in each set. Since I'm doing about 6 exercises per a work out I won't be able to manage 10 reps in the second or third sets all the time.
  
  
  
  

  And at the end of a gym session down a pint of flavored milk. The protein and carb ratio is almost perfect for muscle repair and growth... and its simple and easy to find.

  I always drink milk or water mixed with a protien powder I bought.
  
  
  

  As for the rest of the food thing mate, we covered it too, you need to eat less, cut the fats. That pint of milk I just spoke about is almost enough on its own for growth. Dont over do it.

  I honestly don't think I'm eating enough lately. I only would see noticable gains when I was eating more.
  
  
  

  Does any of that make any sense?

  Yes but it's waht I've always read/heard. Maybe I'm not pushing myself hard enough but throughout about a year of working out (on and off) I haven't seen any big results. I must be doing something wrong because I've only toned up and I maybe put on less than 5 lbs.
  
  
  

  Basically, yeah, you have to bulk and cut. Spend a few months just eating, eating, working out, and eating more. Then you spend a little while doing cardio, I mostly hear HIIT working the best.

  That's what I thought too but I am getting opposite information from some sources. Some sites tell me that bulking and cutting is a myth and un neccassary. I have a very hard time bulking because I'm either not lifting heavy enough or I'm not eating properly. I have a very hard time getting in the habit of eating all the time and now I'm being told that's not the right thing to do. At one point I was eating all I could and not worrying about eating healthy but I was seeing results and getting bigger.
  
  

  A few things I wanted to point out:
  
  -The standard Olympic barbell weighs 45 lbs.
  -Stop using the Smith machine. Immediately. No question about it. It limits the range of motion and causes you to move in a very unnatural straight line, which hinders your overall gains.

  I don't know how much the barbell at my gym weights.
  
  I honestly don't think I could do squats safely without using the smith Machine. I don't work out with a partner and I think I would have horrible form and risk hurting myself if I tried to stack so much weight on a normal barbell and attempt squats. I guess I could do incline bench press with dumbells but again I think my form would suffer. We don't have a normal bench press at my gym so my only options are using dumbells or the smith machine.

 

[tallguy297]

I do about 3-4 exercices per muscle group during a work out. What do you mean by that? Can you be more specific?

I try to do as many reps as I can in a set. Usually it goes 10-12 in the first set, 6-8 in the second, and 4-8 in the third. It depends on how hard the excercise is.

To be honest I can't do 10 reps in each set. Since I'm doing about 6 exercises per a work out I won't be able to manage 10 reps in the second or third sets all the time.

I tied all this in together because its all related mate.

Whats happening right now if you cant get through to the 8th or 9th reps is that your muscle is simply fatiguing... its running out of energy and getting tired.

Now that is what you want, but not so soon. You have to make your muscle work first.

Compare it to trying to get fit by running. You could run up a flight of stairs or you could run 10 miles. Both will have you huffing and puffing but the result will be different.

The same with lifting. You have to engage the muscle long enough for it to want to grow and adapt. Right now you're making it tired, not angry. And if its tired it simply wont lift.

The balance you need to find is to make it work BEFORE it gets tired.

Its a pretty common mistake Sultan that most guys make... too much weight. If you cant make 8 - 10 reps in the last of 3 sets, then drop some weight. Go slow and watch your form. And trust me... you will feel the difference. Tired becomes hurt, a good hurt mind you... and thats what you want... not exhaustion.

I always drink milk or water mixed with a protien powder I bought.

Excellent Chew on a banana before you go for a bit of energy and drink plenty of water.

I honestly don't think I'm eating enough lately. I only would see noticable gains when I was eating more.

The size you saw was almost certainly a layer of fat or fluid building up... muscle growth of any consequence takes time and hard work... and sorry for being blunt, but I suspect what you saw was "tone". Thats the phase where you first start working out and you begin to notice muscle shape and definition - tone.

Size comes next!

Yes but it's waht I've always read/heard. Maybe I'm not pushing myself hard enough but throughout about a year of working out (on and off) I haven't seen any big results. I must be doing something wrong because I've only toned up and I maybe put on less than 5 lbs.

Got it in one mate.

That's what I thought too but I am getting opposite information from some sources. Some sites tell me that bulking and cutting is a myth and un neccassary. I have a very hard time bulking because I'm either not lifting heavy enough or I'm not eating properly. I have a very hard time getting in the habit of eating all the time and now I'm being told that's not the right thing to do. At one point I was eating all I could and not worrying about eating healthy but I was seeing results and getting bigger.

You have an inherent advantage mate... you are short. Any gains you make will be obvious really quick. Short muscles tend to look bulkier quickly so it will happen.

The trouble with a lot of information is that its aimed at elite athletes and guys like you and I latch on in some hope of a miracle. It wont happen mate... trust me. Keep it simple, make it easy, make it regular and just eat healthy.

I honestly don't think I could do squats safely without using the smith Machine. I don't work out with a partner and I think I would have horrible form and risk hurting myself if I tried to stack so much weight on a normal barbell and attempt squats. I guess I could do incline bench press with dumbells but again I think my form would suffer. We don't have a normal bench press at my gym so my only options are using dumbells or the smith machine

Just use a bar alone... No weights, until you get balance and form. And do the same for deadlifts too.

Most guys wont do that in the gym... its too embarassing. Wrong.

Most guys at the gym who know what they are doing will see you do that and know exactly what you are doing. And they'll know how important it is and respect you for getting it right. And the good ones will offer help and advice too.

Its setting the muscle memory if you like and its critical - they've all done it. No one who lifts bigs weights started out that way.

3 sets of 10, with just a bar, done slowly and properly will hurt Sultan no question. You'll be using muscles you dont now... machines dont make your core or stabilizers work too well. Then after 3 or 4 sessions stick 5lbs a side on. Go slow... go steady. It will happen!

 

[Rex]

So I shouldn't bother with the smith machine at all? I was seeing results on my legs from the squats I was doing but I'll be willing to try it with a barbell. I just don't be able to lift as much weight, especially if I'm going to try and hit 10 reps per set.

 

[KaraBulut]

I wouldn't even want a body like this.

Could I borrow it, use it for a bit and then give it back to him?

This guy has different genetics- he's probably of German-Austrian ancestry and is naturally "bulky". And looking at the way he's developed, I'm guessing that this guy is a wrestler or a American football player. He's got bad proportions- his neck and traps are way out of size for the rest of him.

I try to do as many reps as I can in a set. Usually it goes 10-12 in the first set, 6-8 in the second, and 4-8 in the third. It depends on how hard the excercise is.

A lot of body-builders call that a "pyramid workout". It's more a strength workout and it's used to increase weight capacity, not size (or just to break the boredom and do something different).

To be honest I can't do 10 reps in each set. Since I'm doing about 6 exercises per a work out I won't be able to manage 10 reps in the second or third sets all the time.

Then you're doing too much weight. Drop the weight and do more reps.

Seriously- body-building is all about repetition and pushing the muscle to grow.

So I shouldn't bother with the smith machine at all? I was seeing results on my legs from the squats I was doing but I'll be willing to try it with a barbell. I just don't be able to lift as much weight, especially if I'm going to try and hit 10 reps per set.

It depends on what your alternative is.

If you have a workout buddy to spot and you're stable with the weight you're squatting, then do them without the Smith machine.

If you don't have a spot or you've up'd the weight and don't feel like you have control over it, then either use the Smith machine or work on the Nautilus type machine.

If your choice is not doing the exercise/injuring yourself versus Smith machine, then by all means use the Smith machine.

 

[tallguy297]

The smith machine will have set you up nicely to get free weight squats going now. It was probably a good start for you, but the smith machine is all about sheer numbers. Its a machine built so guys can impress each other with how big their dicks ar.....eeerrrr sorry... how much they can lift.

The trouble with all machines Sultan is just that... they are machines. Your body on the other hand is fluid and infinitely variable... and thats how you need to work it to get best results.

A squat pulls in calves, quads, glutes and back PLUS all the stabilizers in your feet, your knees, your core, your neck, your chest.... they all have to work together to hold you up... its a whole body exercise... a compound exercise.

A machine does 2 things... it does too much of that stabilizing for you so its half a move really.... and most importantly it forces you to work in an action that might not suit your body meaning it loads you up wrong and strengthens areas you might not need in every day life... a sure way to get injured.

Here... this is a great site

http://www.exrx.net/

not the easist to use mind you but it has examples of how the movements should be done... heres sqauts...

http://www.exrx.net/WeightExercises/Quadriceps/BBSquat.html

Theres also a page on the dangers of certain movements (including the squat) so spend a little time there mate... it will be worth your while.

Tell you what... you do the squats slowly, correctly with your legs bent a little less than 90 degrees, your back straight, your chest out with the bar only for 3 x 10 for a few sessions, adding a little weight if you need, and if you dont hurt in places you didnt know you had then I'll let you go back to the machine... deal?

 

[Rex]

Could I borrow it, use it for a bit and then give it back to him?

This guy has different genetics- he's probably of German-Austrian ancestry and is naturally "bulky". And looking at the way he's developed, I'm guessing that this guy is a wrestler or a American football player. He's got bad proportions- his neck and traps are way out of size for the rest of him.

Really? To me that is the build I wish I had. My proportions are kinda bad too because my chest and back has gained some size but my shoulders are still smaller and not as broad as I want and my arms are small. I am trying to get everything even but it's tough due to genetics. I also have a hard time getting the left side in proportion with my right since I'm right handed.

To be honest I don't understand how ancestry plays such a big part in this because people from all different kinds of nationalities have all different kinds of builds.... Like my brother has a completely different build than me.

A lot of body-builders call that a "pyramid workout". It's more a strength workout and it's used to increase weight capacity, not size (or just to break the boredom and do something different).




Then you're doing too much weight. Drop the weight and do more reps.

Seriously- body-building is all about repetition and pushing the muscle to grow.

Gotcha, but things like pushups or pull ups I will not be able to hit 3 sets of 10 in a work out since I'm doing 5-6 other exercises in that workout that will tire me out.

It depends on what your alternative is.

If you have a workout buddy to spot and you're stable with the weight you're squatting, then do them without the Smith machine.

If you don't have a spot or you've up'd the weight and don't feel like you have control over it, then either use the Smith machine or work on the Nautilus type machine.

If your choice is not doing the exercise/injuring yourself versus Smith machine, then by all means use the Smith machine.

I mean I could probably do 3 sets of 10 squats with a barbell but that will only be with no weight stacked on it like tall guy said. I guess I will try that and see what gives me better results.


PS: thanks for everyone who is taking the time to reply.

 

[KaraBulut]

Really? To me that is the build I wish I had. My proportions are kinda bad too because my chest and back has gained some size but my shoulders are still smaller and not as broad as I want and my arms are small.

Really.

Not to stereotype but I think that one of the reasons that so many gay men have great bodies is that they are able to appreciate symmetry and a balance.

The guy in the picture has a neck that is as wide as his head. He's all neck, traps and pecs. That's good for wrestlers and football players but it also makes him look a bit "turtle-like".

Contrast it with something like this (Michael Biserta):

To be honest I don't understand how ancestry plays such a big part in this because people from all different kinds of nationalities have all different kinds of builds.... Like my brother has a completely different build than me.

Genetics plays a big part in body-building.

Here's a picture of a group of military guys from very different backgrounds- all of whom have been doing the same boot camp style routines.

Look at their calves- some of them still have slender calves but others have big calves.

Look at their biceps and delts- some of them have big rounded delts and lots of definition. Some are a bit flat. They all did pushups, they all did chinups but the way their bodies responded is completely different.

Look at their waists- some of the guys have thick muscular waists. Some have lean waists with 6 or 8 packs. Some still have a little fat at the waist even though they have been working out.

Each one has a genetic predisposition to certain strengths and weaknesses.

Here's a new way of thinking for you.

Think of body-building and exercise as both using your genetics and overcoming your genetics.

Take a look at the men on both sides of your family who don't work out. What parts stay in shape and what parts get out of shape? That's probably an indication of where your strong and weak areas will be.

 

[Corny]

The guy in the picture has a neck that is as wide as his head. He's all neck, traps and pecs. That's good for wrestlers and football players but it also makes him look a bit "turtle-like".

And that's exactly why I think he is not attractive .. quite the contrary. A little bit of muscle usually doesn't hurt anyone, but what most people consider to be "perfect hot" quite often baffles me ..

 

[Rex]

And that's exactly why I think he is not attractive .. quite the contrary. A little bit of muscle usually doesn't hurt anyone, but what most people consider to be "perfect hot" quite often baffles me ..

I think his body is great. He has a huge back and upper body and he's only 19.

I want to be able to look like that, like I'm flexing even when I'm not flexing.

I guess everyone has different taste but I want more bulk than tone right now. I would like a combination of both. What is your opinion on the whole bulking and cutting thing? because that seems to be the route most guys go.

 

[IntoEternity]

Oh wow, this thread exploded overnight. As I said earlier, I started weightlifting not too long ago, but I'll try and explain myself.

-Bulking and cutting is important. In order to gain muscle mass, you need a caloric surplus. And of course, with a caloric surplus you're going to build muscle along with putting on some fat. If you aren't eating enough, your body's going to eventually burn the protein for energy rather than letting the protein go towards muscle building. So, you actually don't even want to do cardio on your off days, because that's when a lot of your muscle building occurs. Again, you need a constant caloric surplus.

So, after a few months of gaining just pure mass, you cut the fat. Your muscles are usually covered by some fat, so you have to shed it for your muscles to be visible. I'm not going to be a huge help on the cardio front. It's actually pretty hard work, gaining muscles, and that's why you ignore people whose excuse for not going to the gym is, "Oh, I don't want to get too bulky too fast".

-A spot for squats is not necessary, you just have to be careful. Is there a power rack at your gym? Those are safe enough because you can set pins to drop the weight on if you can't make it back up. You can also do bench press in those, if you just move a bench in. You just have to make sure you start with low weights to make sure your form is absolutely correct.

AVOID THE SMITH MACHINE LIKE THE PLAGUE. If your gym doesn't have a power rack, I might go as far as suggesting finding a new gym.