Your Perfect Body Game Plan 2018


Let’s not save each other: As we fight to make Jim feel awful, survive long, fight with his peers, relieve stress, and, of course, throw a big piece of steel Have a good time, it doesn’t hurt. We also love working outside. This means that, if you are a person trying to dispel your sexual appeal, you will probably be aware of all the desires (confessional level) physical attributes that are the “perfect male body”. – Even the tough gym goofier. Problem getting.

They also include well-defined arm “horseshoes” (see: Mark Wahlberg Inside Fighting), Ridiculously ridiculous weed ebbs (see: Brad Pitt Inside) Fight the club), And nicely carved upper waist pine fins (see: Hugh Jackman in any movie in which he grows metal claws). So, with the help of the nation’s best trainers, strength coaches, and strength brothers, we have detailed the details of what it takes to achieve them. If you like a body that would still envy Michelangelo’s David, we recommend that you start here.

Read this in-depth for all the movements below.

Goal # 1: A tapered torso

Remember the old adage that “kitchens are made pure?” Well, the same principle applies to your entire middle section. “You can do all the gym work in the world,” says Zach Avon-Ash, founder of The Underground Strength Gym in New Jersey, but no one knows if your body has a fat layer. Will be able to “

This is why feeding yourself on a solid and clean diet – with the right balance of protein, fat and carbs – is the key to turning your sticky torso into a perfectly cut, tapered middle.

But how do you do that? The first order of business is to get your math out of order, and this means calculating what your total calorie intake is needed, MLA, the owner of Total Performance Sports , Says MFS.

So if net fat loss is your goal, then you should aim to put in eight to 12 calories per full body weight per training day, depending on how active you are and how much fat you have. No excuses needed. (And remember: be honest with yourself.) If you are already lean enough and you just want a better muscle definition, you are allowed 12 to 15 calories in body weight. (Although starting at the bottom and seeing how it goes.) So if you are a 200-pound man who is looking to lean in at ten pounds per pound, you can get roughly 2,000-calories per pound. Will see The diet of the day.

Now what should it be? Well, Murphy recommends a simple high-protein carb cycling program, with which you eat more carbohydrates on your strength training days and less on the holidays, which creates a heat deficit that increases fat. Burns

So, let’s start with strength training days.

First, of course, you will need a lot of protein. Murphy says “that includes anything you have, running or flying.” Which means speak: steak, poultry, fish, turkey, and ground beef. Eggs and protein powders are also good. As a rule of thumb, Murphy calculates meat at 7 grams of protein per ounce. “Different foods have different values, yes, but if you’re eating different types of meat, you’ll still be in the ballpark, which is what we want.” All told, that means 1 gram of protein per pound of body weight (4 calories per gram). So the same 200 pound boy needs to eat 200 grams of protein every gym day.

Then there are the carbs: yams, sweet potatoes, white rice, white potatoes, and fruits are all good carbs to strengthen your workout. These carbs should be 35-45% of your daily calories, which is calculated in 4 calories per gram. We will give our boy 220 grams.

Every day, the rest of your calories can be made from vegetables and healthy fats like nuts, nut butters, olive oil, and avocado. (Calculate fat at 9 calories per gram.) For our boy, it contains about 35 grams of fat. On days of volatility training, you should cut cubes by 50% and increase your total calorie fat by 20-30% to increase your chances of filling, reducing appetite, and sticking to it. So our example guy should eat 200 grams of protein, 125 g carbs, and 50 grams of fat for a total of 1,750 calories. But it is also important when you eat.

“Earn your carbs,” says Murphy, “which means you should eat exercise right before and after exercise. Also, save the majority of your off-day carbs for the evening, which prevents you from overnight bedding and gives you a bit more energy the next morning (in the form of glycogen stored). “Carbon cycling isn’t the only way to lean muscle, but it’s the easiest way,” says Murphy. “It’s easy, people get it, and it’s hard to follow.”

Objective # 2: A wide chest

Trainer Murphy says, “Nobody likes a chicken breast, and we can’t argue with that. If you want to present an image of strength and power, a wide, stripped chest is the best thing to do. One of the oldest and most respected methods, but there are better ways to make pecs than bench presses. Murphy says, “The bench works for the chest, but it also has an associated muscle like the tetraps and triceps. Root works. “Along with other exercises that involve you in a PEC exercise once a week, you have the” chest balanced your beer “at any time. Can be “.

Murphy recommends the first highly recommended dumbbell press. “It triggers more and more available PEC fibers than any other workout,” he says. “It’s almost all fairy because the range of motion is so low that your delts and triceps don’t work a ton.” The angle also allows you to use a heavier weight, which is equivalent to more work and a larger chest. (Using a weight that allows 10 to 12 reps in your first set, set five, pushing each one until you suffer from failure again.)

Then it’s on the fly. Murphy recommends wearing bands or chains for less wear and tear on the shoulders. (When the weight is lifted down when the chain flies down, your shoulders will be more secure at the bottom and you will get a more powerful contraction on the shoulder.) With the band, you move each arm back and forth. A loop of exercise can loop. Your back (four sets of 15 to 20 reps) before taking the dumbbell.

In the end, “dips are like upper body essentials,” says Murphy, “because they are a great way to increase PEC at large.” They tighten the muscles completely and, when employed with the proper technique, can hit the stagnant flats and abs. (Perform 50 dips in some sets possible.)

But to really boost growth, try flying a suspension trainer, which uses full body stress. “Plus, it’s done from an angle that you rarely use when pressing,” says Murphy, “which creates a whole new set of stimulation that allows your nervous system and muscles to react differently. Work and increase their growth. ” To do this, make sure you maintain a solid board position in each flight. Using a 45 degree body angle, perform 40 sets at most a few sets.

Goal # 3: A Trespass Horseshoe

News flash: Although the biceps are cool, the triceps actually make up the bulk of the upper arm. Extending the large arms and producing even more impressive, detailed tricuspid horseshoes means working in every part of the muscle. “You have to make sure you hit all three muscle heads long, middle and lateral,” says CSC’s Noah Bryant. “Although you can’t completely separate them, you can do exercises that emphasize each one.” Chest Day and Shoulder Day – Include these three tricks twice a week in your routine.

The first exercise, which is hit by a long section of your trope, is the EZ curl bar French press.

To do this, sit on a bench and grab the EZ-curl bar with a text grip. Start with straight arm and bar straight overhead. Bend your elbows and lower the bar. Keep your back, neck, and upper arms straight and straight to the ground as far as you can. If you want better results, the full range of movement is essential. Return the controlled weight to the overhead starting position.

After that, trypsps dip Bryant is the first choice to hit this deep bottom part of the triceps. Set the dip bar as if you were normally stressed, only then would you keep your body straight up and down (standing on the ground) and keep your feet below you rather than behind you. Keep yourself down until your arm and upper arm make a 90-degree angle, then push yourself forward.

To target the background, Bryant recommends straight bar cable push downs. Bryant says, “One of the most responsible of the” horseshoes “in the shape of the triceps is the one that is most important to the job. Any movement that pushes the weight downward will hit the head of the background, which runs from the outside of the arm, but this is his favorite. Start with the chest surface bar, keep your elbows firm with your body and point your upper arm straight down to the ground. Keep your elbows firmly in your body, and push the bar downward while keeping your arms firm. Feel your tropes gain weight – and your horseshoe is getting more and more cut.

Goal # 4: Strong, well-formed glutes

Put Tor, Toronto-based coach and personal trainer Lee Boyce, CPT, in this stand-alone exercise to fill in a pair of really amazing back-to-back blue jeans, giving you your routine at least two days a week. Should include Stick to the order described here most From the most isolated to the most dynamic to start with heavy lifts. In this way your body will recruit faster moving fibers, which is the key to strengthening strength.

But there are some basic rules to make sure that you are doing them correctly: 1) Always maintain a neutral spine, and do not surround or arch your back. 2) Press through your heels; 3) Make sure your hips are always important. 4) Start the light, and make small progress.

First up: Barbell Hip Trust, a building block exercise that helps train hip hinge movement without harmonizing other joints for an effective workout. To do this, sit on the floor and roll the loaded barbell into your lap. Lie on the back of a bench with your shoulders, bend your knees, and put your feet on the floor. Then run with your heels so that you extend your hips all the way to the floor.

Next: Sumo Deadlift, a deadlift variation that uses a wider stance, fingers are rotated further to improve the glutes. Make sure you use a tight grip (inside the legs), push your hips back, and bend slightly to catch the bull. When you lower it down, place the barbell near your body.

Complete with dumbbell stepup, which works even harder than the later chain. Start by standing behind the bench that brings your thighs parallel to the floor when your foot is up. Hold a dumbbell in each hand and move towards the bench, but leave your back leg hanging. Return to the starting position

Objective # 5: A wide upper section

A strong, wide upper end just doesn’t look good, said Stuart Johnston, CPT, a Brooklyn-based leader. It opens your shoulders and improves posture. You stand taller and look more confident.

To get there, Johnston recommends running the upper back with some physical movement or movement that is the mainstay of the Strongman competition. The heavy weight forces every muscle in the body to work together to lift and stabilize the weirdest things, and most of the burden is placed on the upper back. They also provide great cardiovascular benefits. They say, “Any of them would be great as a finisher on the last day, or try to attach them to which sled pulls and cars push to make their own” strong man. “

The first is the farmer’s walk, a strong man who works the whole body, develops strong legs and hips, in addition to basic strength and incredible grip strength, besides strengthening his back. To do this, simply grab heavy dumbbells or kettlebells that you can take comfortably (half the weight of each body is a good starting point) and do just that. Johnston says, “Plus, your back chain and your lungs don’t tax at all as the sandbag distances.” “Lift your sandbag straight and walk until you leave it. Easy enough.”

Lastly, there’s the Snatch-Grip Deadlift, a dead lift that mechanically damages you with a wide grip that attaches to the flats and rear deltoids, and results in longer range of motion, making them more engaged. Holds To do this, adjust as you would like for a regular deadlift, but get an extra grip on the bar. Always be low in a controlled manner, keeping the back fully flat in motion.

Goal # 6: WeChat Abs

Ever since celebrities have started showing V-shaped cut lines that start from the bottom of their belly and disappear into their pants, girls have become the target of their desire and boys have begun to Of the gun. Even if you have six pack abs, though, sculpting is very difficult for a simple reason – it’s not a muscle. New York-based personal trainer Ryan George says, “We have been built through diagonal bridges, and it’s difficult to build.” We all have inguinal ligaments, which start from the hip and go into the navel region, but most of us have a layer of fat. George says “If you really want to feature a v-kit,” clean eating is more important than anything else so you can get really low body fat. “We’re talking 8 talking (to help with that, number 1). That’s bad news.

The good news is that there are exercises that target the oligarchs and transverse abdominsons that can indirectly engage in them, and this further explains why.


For this, George recommends the cable wood shop because it connects the liability and it is an active movement, the hair trunk rotation of the sitting medicine, in which the turkey is targeted and – the bonus is done anywhere. No machines are needed, and, finally, a kettlebell wind mill, which engages the entire trunk. In the latter case, remember to start with a long braid and aim to touch your feet with your free hand while keeping the kettlebell in the sky at all times.

Repeat these three exercises 12 to 15 times, then finish the circuit. Do three rounds two to three times a week, taking care to rest your core to maintain the possibility of trimming your wetsuit.

Goal # 7: Big biceps

Murphy says that may not be the most active muscle you need to develop, but that doesn’t mean you don’t want to look good on the beach. Here are three steps to add to your routine twice a week.

The first towel is the pullup. Tie a thick towel evenly over a pulpbar, using both a neutral grip (palms facing each other), and perform a pullup. You get a small amount of biceps work on it and since the towel is so thick and you have to constantly squeeze it, it makes your arms smoke so you can tighten the grip of the iron. Perform 50 total pullups in some sets as possible.


Murphy says, “Hammer curls are also a great exercise for making biceps bigger.” Everyone focuses on biceps brachi – or biceps themselves – but brachylys run below the biceps, and especially Hammer curls serve as brachialis. A large brachialis leads to the biceps, making them look larger. Working the brachioradialis also increases the size of the arm, making the arm more full. Use a weight that allows 10 to 12 reps in your first set, perform a total of five sets, moving each one until you are again unsuccessful.

Finally, work on some barbell chain curls. Murphy says, “The use of chains is great for resisting bubble curls,” as the weight lifts off the floor and your biceps get closer to full contraction – so you can overload the weight Than you are lifting weights. Regular weight bar “

Set five to eight to 10 reps.

Goal # 8: Low Quad Tears

VMO, or West Medialis Bulk, is one of the most impressive leg muscles to describe, simply because when you shake boardshorts it just looks quad muscle. Located in your lower back, a fully formed VMO not only makes the tear-shaped cut just above your knees, but also acts as an important stabilizer to prevent joint injury. For his part, trainer Nick Taminello recommends focusing on exercises that hit the entire quad. “If you build quads overall,” says the Trainer and Founder of Performance University, you’ll have a tearful tear. “Add these exercises to your regular leg workouts once a week for tears that bothers any supportive cyclist.

Begin with an extension of the legs, “says Tominello,” who meets the squats and ankles because it loads the quad in the shared range that you don’t get with these moves. ” جب آپ اسکویٹ یا پھیپھڑوں کے اوپری حصے پر کھڑے ہوجاتے ہیں اور آپ کے گھٹنوں کو بڑھایا جاتا ہے تو آپ کوواڈس کے ذریعہ کوئی طاقت نہیں ملتی ہے ، لیکن ٹانگ کو بڑھانے والی مشین پوری تناؤ میں تناؤ کو برقرار رکھتی ہے۔

ماہر کا مشورہ: آپ 5 پونڈ پلیٹوں کے ساتھ اپنی ایڑیوں کو اونچائی میں لے کر کواڈ کو سخت سے کام کر سکتے ہیں۔ ہیلس ایلیویٹٹ اسکواٹ کے ل as ، جیسا کہ آپ عام سکوٹ کی طرح سیٹ کریں ، صرف وزن کی پلیٹوں کا استعمال کرتے ہوئے اپنی ہیلس کو 1 سے 2 انچ تک بڑھاو۔ اپنے گھٹنوں کو موڑیں اور اپنے جسم کو ایک کنٹرول انداز میں نیچے رکھیں جب تک کہ آپ کے بچھڑے کو آپ کے بچھڑوں کو چھوئے اور آپ کے گھٹنوں کے نیچے آپ کے گھٹنوں کے نیچے نہ ہوں ، پھر شروعاتی پوزیشن پر واپس آجائیں۔

مقصد نمبر 9: بولڈر کندھوں

کامل وی-ٹیپ جسم کو مجسمہ سازی کرنا کندھوں سے شروع ہوتا ہے ، جس کا مطلب ہے کہ آپ کے ڈیلٹائڈز اور ٹریپس کو تربیت دیں۔ “کندھے جو گول اور طاقتور نظر آتے ہیں وہ یہ تاثر دیتے ہیں کہ آپ کا جسم کارکردگی کے لئے بنایا گیا ہے ،” زچ ایون – ایش کا کہنا ہے۔ لیکن وہاں پہنچنا مشکل ہوسکتا ہے ، اس کا دعوی ہے ، خاص طور پر اگر آپ دن دہاڑے اسی طرح کی لفٹیں کر رہے ہو۔ “جسم اپناتی ہے اور چیلنج محسوس نہیں کرتا ہے ، جس سے پٹھوں کی نئی نشوونما محدود ہوتی ہے۔” کندھوں کی ایک تازہ ورزش کے ل these ، ان تین مشقوں کو آزمائیں جو تمام زاویوں سے ڈیلٹ پر حملہ کرتے ہیں اور مضبوطی اور برداشت دونوں متمرکز اور آئسومیٹرک طور پر استوار کرتے ہیں۔ (نوٹ: ہفتے میں ایک بار کافی مقدار میں ہوتا ہے۔)

پہلے ، وہاں ریک سائیڈ رائسز چل رہا ہے ، جو ڈیلٹائڈس کو اوورلوڈ کرنے کا ایک آسان طریقہ ہے۔ ڈمبیلس کی ہلکی جوڑی کے ساتھ شروع کریں اور سائیڈ رائزز کے تین نمائندوں کو انجام دیں۔ تین نمائندوں کے لئے ڈمبلز کے اگلے جوڑے میں جائیں اور “ریک کو چلانے” کو جاری رکھیں ، جب تک کہ آپ کامل فارم کے ساتھ تین نمائندوں کو مزید کام نہیں کرسکتے ہیں۔ وہاں سے ، ریورس کو معکوس کریں اور ریک کے نیچے اپنے راستے پر کام کریں جہاں سے آپ نے آغاز کیا تھا۔ اگر آپ دو سے زیادہ سیٹ کرسکتے ہیں تو ، ایون – ایش کا کہنا ہے کہ ، پھر آپ نے زیادہ سختی نہیں کی۔


پھر وہ ڈمبل اوور ہیڈ کیری کو تجویز کرتا ہے ، جو آپ کے کندھوں ، پیٹھوں اور اوپری پیٹھ کو isometrically چیلنج کرتا ہے۔ ڈمبلز (یا کیٹلیبلز) کو سر پر بازووں سے مکمل طور پر سیدھے سے لاک کریں ، اپنے ایبس کو منسلک کریں ، اور 50 فٹ تک آہستہ چلیں۔ اس لمبائی میں تین یا چار سیٹ کے ساتھ آغاز کریں ، اور آہستہ آہستہ فاصلہ بڑھا کر 75 اور 100 فٹ فی سیٹ کریں۔ آپ کے کندھوں اور جال میں سائز اور طاقت شامل کرنے کے لئے یہ بہت اچھا ہے۔

آخر میں ، آپ کو ڈمبیل پریس 21s کرنا چاہئے ، جو پٹھوں کی مستقل تناؤ کو برقرار رکھتے ہوئے مختلف زاویوں سے کندھوں کو مارتے ہیں۔ ایسا کرنے کے ل motion ، حرکت کی ان حدوں میں سے ہر ایک سے ایک وقت میں سات نمائندہ انجام دیں. نیچے آدھا ، اوپر کا آدھا حصہ ، اور پوری حد۔ بہت ہلکے وزن کے ساتھ شروع کریں ، اور اپنے کندھوں سے سات توبوں کو پوری توسیع کے وسط تک دبائیں۔ پھر وسپ وے سے پوری تالہ آؤٹ تک سات اشاعتیں دبائیں۔ اس کے بعد فل رینج اوور ہیڈ پریس کے سات ریپس کریں۔ آپ کے کندھوں کو پھٹنے کے ل to دو یا تین سیٹ کافی ہونے چاہئیں۔

پرو ٹپ: مرفی کا کہنا ہے کہ آپ کہیں بھی سائز اور طاقت کی تعمیر کیلئے جو بہترین چیزیں استعمال کرسکتے ہیں ان میں سے ایک گرفت 4 کور گرفت آستین کا جوڑا ہے۔ وہ بار کی موٹائی میں اضافہ کرتے ہیں اور آپ کو ہر ورزش کے دوران بار کو نچوڑنے پر مجبور کرتے ہیں ، جس کی وجہ سے ہدف کے پٹھوں کو سخت معاہدہ کرنا پڑتا ہے اور بہتر ورزش کے ل surrounding آس پاس کے پٹھوں کو بھرتی کیا جاتا ہے۔

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