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Getting A Muscular Body

Getting that muscular and lean look requires the right training and the right diet. Heavy weight training with a few sets and repetitions is not the best training for gaining muscle and lean. Although lifting heavy weights is number one for building big muscles, it won’t make you lean and muscular unless your diet is low in calories. Heavy weights do not create great muscle shape either. I don’t knock heavy weights, as I have said, it is the best training for building huge muscles.

But if your goal is to get a body that looks like a muscular boxer, then a different type of training is needed. I will give you two exercises each for your chest and lower back to get these muscles in the best possible shape. We want to achieve a lean and defined chest and sharp and rounded deltoid muscles. Let’s start with your chest first.

The first chest exercise is incline barbell bench press. This exercise works the upper part of the chest (or pectoral muscles). Load a barbell with a weight that you can get more than fifty repetitions. As you can see, this is a high repetition workout. The old bodybuilding saying that you can make a light weight feel like a heavy weight applies here. For the first three sets, try to complete more than fifty repetitions. Fifty-three or fifty-four repetitions will do. Make sure that the last repetitions are very difficult to complete.

You should not choose a weight that is too light and getting fifty plus reps is not difficult to achieve. As the sets go on you will inevitably get fewer reps. That’s fine, but you should get at least thirty-five reps and nothing less. Ten sets here with the incline barbell bench press. No longer than three minutes of rest between each set. Normally bodybuilding rest between sets is between forty-five seconds to one minute. But this type of training requires more rest between sets to recover for your next set.

The next exercise is the flat dumbbell flys. Again, choose dumbbells light enough so you can get the fifty plus repetitions. Try to perform each rep with good form. Get a good stretch at the bottom. Another ten sets here and the same three minutes of rest between each set.

Now let’s hit the deltoids. The first exercise is barbell behind the neck press. This exercise works all three heads of the deltoids. Choose a weight that allows you to get fifty plus repetitions on your first three sets. Ten sets here. All repetitions must be controlled and not too fast. Feel the muscles working. Again three minutes of rest between each set. The second set is dumbbell side laterals. This exercise works the side deltoids. Same as before fifty plus reps for the first three sets and three minutes rest between each set.

As the sets continue, you must fight as hard as you can to get no less than thirty-five repetitions. This applies to all the mentioned exercises. Your final repetitions should be difficult. Altogether that’s forty sets. This training is very difficult to do in one session, but the rewards are worth it. Do this workout every other day. Include lots of high quality protein and complex carbohydrates. Eat five balanced meals a day. Drink enough water so that you are fully hydrated and ready for your training sessions.

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