3 Exercises For A Strong/Aesthetic Physique
Replies
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gtmfitness wrote: »What's going on everyone!? I hope you had a great 4th of July Weekend
Anyway, I wanted to share with you today my 3 go to exercises for building not only a strong and powerful physique, but an aesthetic one too!
Exercise #1: The Incline Barbell Bench Press
The best decision I have made in my training was to put more emphasis on incline presses. Flat presses still have their place, but the point with the incline press is that it builds the upper chest more efficiently. Creating that masculine, square chest look. It also contributes to building that sweet line down the middle of your chest.
Bottom line, getting your incline bench press over 200lbs will result in your chest looking like a plate of armor. Along with low body fat levels
Exercise #2: Weighted Chin Ups
Believe it or not, but the weighted chin up/pull up are the only things I do for my back development. I built up to 90lbs for 4 reps. The goal is 100lbs for 6 reps. 3 sets of heavy chins and my back doesn't stop growing! Weighted chin ups and pull ups also contribute to the coveted V shaped look, which is a very visually pleasing feature to have.
Exercise #3: Standing Overhead Press
The final exercise on the list, but equally important. Everyone wants huge capped delts. But no one wants to shoulder press any heavy weight! I challenge you to build up your overhead press to your body weight (in pounds) for 5 reps, add in some lateral raises and face-pulls and come tell me how your shoulders have grown! This is such an effective full body exercise too, the core strength and coordination to push heavy weight overhead is no laughing matter.
Don't forget to skip leg day.
Alright guys, lay it on me! What do you think of those 3 exercises?
Do you incorporate them into your training?
And these are not the ONLY exercises in my routine. They are just the ones I put a huge emphasis on!
I fixed your post OP.0 -
Wow......After coming back to my computer I did not expect to see so many notifications.
And I already guessed it....90% of them are saying to squat.
Listen......I used to squat. A lot actually.
The most I have ever squatted was 350lbs for 2 reps. Is that breaking records? No of course not. But I was happy with it at the time.
But when I looked in the mirror I was not happy with that I saw.
skipping to the point...
My legs were too big....IN MY OPINION goodness I can't even express my own opinion here.
Anyway they:
chaffed together
I had stretch marks on my hips, thighs, and butt
I looked funny in nice jeans or dress pants
I didn't like it and had the damn courage to chill on squats even though "everyone" says to do them
They are a fantastic exercise for adding leg mass. I am not denying that.
But I see fitness as a tool to enhance my life. So I am going to use the exercises I know will produce the body I want. Shoot I only train 3 hours a week haha. (can't wait to hear the comments on this one!)
I am not training for bodybuilding....I am not training for a physique competition. I train to be strong, look good, and in a way that does not interfere with my lifestyle. Because I would much rather be doing other things than living in the gym or kitchen.
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I think squats are overrated, they are a great exercise, but you can accomplish just as much leg work by using a hack squat machine or leg press machine without messing up your lower back, then you're not lifting at all. Yea you can spend endless hours working on form, but spend the time working your muscles! As for the OP, I agree with most people here, that you should do things to maintain your leg strength, however it does NOT need to always be squats and deadlifts.0
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So I don't lift heavy (yet), and the reasons you name for not doing squats I'm totally okay with.gtmfitness wrote: »That post was kinda leaning towards males.
But for females, sure! Squat
But this is just plain sexist.0 -
gtmfitness wrote: »What's going on everyone!? I hope you had a great 4th of July Weekend
Anyway, I wanted to share with you today my 3 go to exercises for building not only a strong and powerful physique, but an aesthetic one too!
Exercise #1: The Incline Barbell Bench Press
The best decision I have made in my training was to put more emphasis on incline presses. Flat presses still have their place, but the point with the incline press is that it builds the upper chest more efficiently. Creating that masculine, square chest look. It also contributes to building that sweet line down the middle of your chest.
Bottom line, getting your incline bench press over 200lbs will result in your chest looking like a plate of armor. Along with low body fat levels
Exercise #2: Weighted Chin Ups
Believe it or not, but the weighted chin up/pull up are the only things I do for my back development. I built up to 90lbs for 4 reps. The goal is 100lbs for 6 reps. 3 sets of heavy chins and my back doesn't stop growing! Weighted chin ups and pull ups also contribute to the coveted V shaped look, which is a very visually pleasing feature to have.
Exercise #3: Standing Overhead Press
The final exercise on the list, but equally important. Everyone wants huge capped delts. But no one wants to shoulder press any heavy weight! I challenge you to build up your overhead press to your body weight (in pounds) for 5 reps, add in some lateral raises and face-pulls and come tell me how your shoulders have grown! This is such an effective full body exercise too, the core strength and coordination to push heavy weight overhead is no laughing matter.
Alright guys, lay it on me! What do you think of those 3 exercises?
Do you incorporate them into your training?
And these are not the ONLY exercises in my routine. They are just the ones I put a huge emphasis on!
Squats
Bench press
Barbell row
Over head press
Deadlifts
Throw in some chin ups if you like but that's all the exercises anyone needs
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And saying squats are for women clearly shows you know nothing0
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I do also agree, I'm not sure how the whole female vs male thing came about with squatting, but both genders benefit from squatting. I'm personally not a fan of squatting, but that's mainly because to me it does more bad than good and I've developed leg strength from other good fundamental exercises. Everyone is different and the exercises listed by the OP are excellent for body building and strength, but remember there is a lot more to lifting than the exercises you choose. There's routines, i.e. how many days you lift, what type of rep scheme, things like that factor in based on your goals. I do think that those exercises the OP listed should be a main part of your program and secretsydney listed solid fundamental exercises as well, although I personally don't like Barbell Row and get way more from pull ups, lat pull downs, and low row.0
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gtmfitness wrote: »Wow......After coming back to my computer I did not expect to see so many notifications.
And I already guessed it....90% of them are saying to squat.
Listen......I used to squat. A lot actually.
The most I have ever squatted was 350lbs for 2 reps. Is that breaking records? No of course not. But I was happy with it at the time.
But when I looked in the mirror I was not happy with that I saw.
skipping to the point...
My legs were too big....IN MY OPINION goodness I can't even express my own opinion here.
Anyway they:
chaffed together
I had stretch marks on my hips, thighs, and butt
I looked funny in nice jeans or dress pants
I didn't like it and had the damn courage to chill on squats even though "everyone" says to do them
They are a fantastic exercise for adding leg mass. I am not denying that.
But I see fitness as a tool to enhance my life. So I am going to use the exercises I know will produce the body I want. Shoot I only train 3 hours a week haha. (can't wait to hear the comments on this one!)
I am not training for bodybuilding....I am not training for a physique competition. I train to be strong, look good, and in a way that does not interfere with my lifestyle. Because I would much rather be doing other things than living in the gym or kitchen.
I did not know that squat training = bodybuilding. And why would you think that squatting would not make your stranger, and how does it interfere with your lifestyle ?
Finally, yes you can express your opinion and others are free to call you out for being full of it. It is a public thread after all.
There is really zero reason to not incorporate squats and deads into ones routine..0 -
gtmfitness wrote: »My apologies... I don't squat haha
That post was kinda leaning towards males.
But for females, sure! Squat
I work on weighted pistol squats and bulgarian split squats over normal squats nowadays. I feel they target the *kitten* more.
But I'm a man and want to squat... what do I do?
Can I continue to squat, or should I hand my man-card back in?0 -
Oh hey, amidst all the ridiculous flagging, something useful. Must do some research...
The way I was taught to do them is put my legs forward and tuck my chin on my chest making sure my elbows flare out.asflatasapancake wrote: »
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
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Hang on
On the one hand you're saying squats are for girls
and on the other that squats built your legs too big
many girls are not prone to wanting big legs .. just strong ones
so which is it?gtmfitness wrote: »Listen......I used to squat. A lot actually.
The most I have ever squatted was 350lbs for 2 reps. Is that breaking records? No of course not. But I was happy with it at the time.
But when I looked in the mirror I was not happy with that I saw.
skipping to the point...
My legs were too big....IN MY OPINION goodness I can't even express my own opinion here.
Anyway they:
chaffed together
I had stretch marks on my hips, thighs, and butt
I looked funny in nice jeans or dress pants
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If you put a gun to my head and I could only do 3 moves? I'd probably cheat and say
A squat variation
A deadlift variation
An overhead variation
Then I could use variations of these to hit weak points that'd inevitably develop by using just 3 moves long term.0 -
So, I am in my 40's, but I don't think OP's opinion of good aesthetics matches mine. Or my 21 yo daughter's. Her sweet boyfriend can, and occasionally does, squat her. (He can squat more than her weight on a barbell, I suspect a female body is harder to squat.) There are lots of young guys at our gym who want the OP's aesthetic. My daughter doesn't look at any of them twice, except to laugh occasionally. Trust me, OP, functional strength is sexier than good aesthetics.0
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gtmfitness wrote: »Wow......After coming back to my computer I did not expect to see so many notifications.
And I already guessed it....90% of them are saying to squat.
Listen......I used to squat. A lot actually.
The most I have ever squatted was 350lbs for 2 reps. Is that breaking records? No of course not. But I was happy with it at the time.
But when I looked in the mirror I was not happy with that I saw.
skipping to the point...
My legs were too big....IN MY OPINION goodness I can't even express my own opinion here.
Anyway they:
chaffed together
I had stretch marks on my hips, thighs, and butt
I looked funny in nice jeans or dress pants
I didn't like it and had the damn courage to chill on squats even though "everyone" says to do them
They are a fantastic exercise for adding leg mass. I am not denying that.
But I see fitness as a tool to enhance my life. So I am going to use the exercises I know will produce the body I want. Shoot I only train 3 hours a week haha. (can't wait to hear the comments on this one!)
I am not training for bodybuilding....I am not training for a physique competition. I train to be strong, look good, and in a way that does not interfere with my lifestyle. Because I would much rather be doing other things than living in the gym or kitchen.
Okay sparky- the big problem is is that you came in here trying to give advice to people on stuff- and the reality is you kind of gave shoddy advice and purposefully chose to move away from an exercise (god lord why i have no idea but whatever to each their own) but to blatantly just disregard your ENTIRE lower body in your "3 exercises for a strong aesthetic physique" post- is ridiculous.
70% of your mass is made up in "lower body" (meaning legs and trunk) which are effectively and efficiently trained by squats and deads.
Secondly to come in here and say- well it's for males not for females- that's *kitten* sexist and ignorant.
No one gives a crap how long you train- Honestly: 3 x 60 min sessions is MORE than adequate for someone who has a decent base- so you're over thinking our estimation of what is required to maintain a body. Did I mention no one gives a crap about that?
But you can't just stroll in and give off the cuff highly sexists advise because YOU have chosen to ignore your lower body- that's BAD.
I do almost NO direct upper body work and I have a solid lat spread-big 3 have done a really great job for that and selecting over all exercise instead of isolations has served me well.
Teaching newbs big compound lifts and steering them away from complicated unnecessary for them isolations is generally better than telling them to avoid all lower body.
And finally- I effing HATE when guys go- squats and nice a$$es are for girls. seriously- it's stupid.
DUDES LET ME MAKE THIS ABUNDANTLY CLEAR TO YOU. MOST GIRLS DO NOT WANT A GUY WITH A PANCAKE A%%.
(edit- for spelling and things)0 -
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gtmfitness wrote: »Wow......After coming back to my computer I did not expect to see so many notifications.
And I already guessed it....90% of them are saying to squat.
Listen......I used to squat. A lot actually.
The most I have ever squatted was 350lbs for 2 reps. Is that breaking records? No of course not. But I was happy with it at the time.
But when I looked in the mirror I was not happy with that I saw.
skipping to the point...
My legs were too big....IN MY OPINION goodness I can't even express my own opinion here.
Anyway they:
chaffed together
I had stretch marks on my hips, thighs, and butt
I looked funny in nice jeans or dress pants
I didn't like it and had the damn courage to chill on squats even though "everyone" says to do them
They are a fantastic exercise for adding leg mass. I am not denying that.
But I see fitness as a tool to enhance my life. So I am going to use the exercises I know will produce the body I want. Shoot I only train 3 hours a week haha. (can't wait to hear the comments on this one!)
I am not training for bodybuilding....I am not training for a physique competition. I train to be strong, look good, and in a way that does not interfere with my lifestyle. Because I would much rather be doing other things than living in the gym or kitchen.
Okay sparky- the big problem is is that you came in here trying to give advice to people on stuff- and the reality is you kind of gave shoddy advice and purposefully chose to move away from an exercise (god lord why i have no idea but whatever to each their own) but to blatantly just disregard your ENTIRE lower body in your "3 exercises for a strong aesthetic physique" post- is ridiculous. 70% of your mass is made up in "lower body" (meaning legs and trunk) which are trained by squats and deads.
Secondly to come in here and say- well it's for males not for females- that's *kitten* sexist and ignorant.
No one gives a crap how long you train- 3 x 60 min sessions is MORE than adequate for someone who has a decent base- so you're over thinking our estimation of what is required to maintain a body.
Did I mention no one gives a crap about that?
But you can't just stroll in and give off the cuff highly sexists advise because YOU have chosen to ignore your lower body- that's BAD.
I do almost NO direct upper body work and I have a solid lat spread- teaching news big compound lifts and steering them away from complicated unnecessary for them isolations is better tahn telling them to avoid all lower body.
And finally- I effing HATE when guys go- squats and nice a$$es are for girls. seriously- it's stupid.
DUDES LET ME MAKE THIS ABUNDANTLY CLEAR TO YOU. MOST GIRLS DO NOT WANT A GUY WITH A PANCAKE A%%.
joroca for the win!!0 -
LolBroScience wrote: »
super asstastic today thank you
But we all want to know.... how YOU doing wink wink nudge nudge- I've seen dem pants boi. thuper thexy!
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gtmfitness wrote: »Wow......After coming back to my computer I did not expect to see so many notifications.
And I already guessed it....90% of them are saying to squat.
Listen......I used to squat. A lot actually.
The most I have ever squatted was 350lbs for 2 reps. Is that breaking records? No of course not. But I was happy with it at the time.
But when I looked in the mirror I was not happy with that I saw.
skipping to the point...
My legs were too big....IN MY OPINION goodness I can't even express my own opinion here.
Anyway they:
chaffed together
I had stretch marks on my hips, thighs, and butt
I looked funny in nice jeans or dress pants
I didn't like it and had the damn courage to chill on squats even though "everyone" says to do them
They are a fantastic exercise for adding leg mass. I am not denying that.
But I see fitness as a tool to enhance my life. So I am going to use the exercises I know will produce the body I want. Shoot I only train 3 hours a week haha. (can't wait to hear the comments on this one!)
I am not training for bodybuilding....I am not training for a physique competition. I train to be strong, look good, and in a way that does not interfere with my lifestyle. Because I would much rather be doing other things than living in the gym or kitchen.
Okay sparky- the big problem is is that you came in here trying to give advice to people on stuff- and the reality is you kind of gave shoddy advice and purposefully chose to move away from an exercise (god lord why i have no idea but whatever to each their own) but to blatantly just disregard your ENTIRE lower body in your "3 exercises for a strong aesthetic physique" post- is ridiculous.
70% of your mass is made up in "lower body" (meaning legs and trunk) which are effectively and efficiently trained by squats and deads.
Secondly to come in here and say- well it's for males not for females- that's *kitten* sexist and ignorant.
No one gives a crap how long you train- Honestly: 3 x 60 min sessions is MORE than adequate for someone who has a decent base- so you're over thinking our estimation of what is required to maintain a body. Did I mention no one gives a crap about that?
But you can't just stroll in and give off the cuff highly sexists advise because YOU have chosen to ignore your lower body- that's BAD.
I do almost NO direct upper body work and I have a solid lat spread-big 3 have done a really great job for that and selecting over all exercise instead of isolations has served me well.
Teaching newbs big compound lifts and steering them away from complicated unnecessary for them isolations is generally better than telling them to avoid all lower body.
And finally- I effing HATE when guys go- squats and nice a$$es are for girls. seriously- it's stupid.
DUDES LET ME MAKE THIS ABUNDANTLY CLEAR TO YOU. MOST GIRLS DO NOT WANT A GUY WITH A PANCAKE A%%.
(edit- for spelling and things)
And this is why we love Jo!0 -
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gtmfitness wrote: »My apologies... I don't squat haha
That post was kinda leaning towards males.
But for females, sure! Squat
I work on weighted pistol squats and bulgarian split squats over normal squats nowadays. I feel they target the *kitten* more.
SHOO SHOO GAINZ GOBLIN! SHOO!0 -
asflatasapancake wrote: »gtmfitness wrote: »Wow......After coming back to my computer I did not expect to see so many notifications.
And I already guessed it....90% of them are saying to squat.
Listen......I used to squat. A lot actually.
The most I have ever squatted was 350lbs for 2 reps. Is that breaking records? No of course not. But I was happy with it at the time.
But when I looked in the mirror I was not happy with that I saw.
skipping to the point...
My legs were too big....IN MY OPINION goodness I can't even express my own opinion here.
Anyway they:
chaffed together
I had stretch marks on my hips, thighs, and butt
I looked funny in nice jeans or dress pants
I didn't like it and had the damn courage to chill on squats even though "everyone" says to do them
They are a fantastic exercise for adding leg mass. I am not denying that.
But I see fitness as a tool to enhance my life. So I am going to use the exercises I know will produce the body I want. Shoot I only train 3 hours a week haha. (can't wait to hear the comments on this one!)
I am not training for bodybuilding....I am not training for a physique competition. I train to be strong, look good, and in a way that does not interfere with my lifestyle. Because I would much rather be doing other things than living in the gym or kitchen.
Okay sparky- the big problem is is that you came in here trying to give advice to people on stuff- and the reality is you kind of gave shoddy advice and purposefully chose to move away from an exercise (god lord why i have no idea but whatever to each their own) but to blatantly just disregard your ENTIRE lower body in your "3 exercises for a strong aesthetic physique" post- is ridiculous.
70% of your mass is made up in "lower body" (meaning legs and trunk) which are effectively and efficiently trained by squats and deads.
Secondly to come in here and say- well it's for males not for females- that's *kitten* sexist and ignorant.
No one gives a crap how long you train- Honestly: 3 x 60 min sessions is MORE than adequate for someone who has a decent base- so you're over thinking our estimation of what is required to maintain a body. Did I mention no one gives a crap about that?
But you can't just stroll in and give off the cuff highly sexists advise because YOU have chosen to ignore your lower body- that's BAD.
I do almost NO direct upper body work and I have a solid lat spread-big 3 have done a really great job for that and selecting over all exercise instead of isolations has served me well.
Teaching newbs big compound lifts and steering them away from complicated unnecessary for them isolations is generally better than telling them to avoid all lower body.
And finally- I effing HATE when guys go- squats and nice a$$es are for girls. seriously- it's stupid.
DUDES LET ME MAKE THIS ABUNDANTLY CLEAR TO YOU. MOST GIRLS DO NOT WANT A GUY WITH A PANCAKE A%%.
(edit- for spelling and things)
I think this might have struck a nerve. Well said. Only, do you have something against pancakes?
LOL No, pancakes are delicious!!!! (especially with big ripe blueberries in them!!!!
But they belong on my plate and I want to eat them. Pancake *kitten*- do not want on my plate and I do not want to eat them. It was funny- I was at my old gym once- and these two gangly teenagers were complaining about squats and I was literally right there and I was like WHY- squats are great. And they were like not really... 'but- butts are great' - nah- that's for girls.
I just looked at them- here a woman way out of their "league" if you will was telling them she liked a nice *kitten* and they were disagreeing with me!!! I was like DUDE THIS IS LIFE ADVISE HERE!!! HOW YOU GONNA IGNORE THE HOT GIRL TELLING YOU WHAT SHE LIKES!!!!
I want to be able to slap a nice *kitten* too. why is that a guy only thing?!?!?!
pout pout
I'm going to start a group I think- He Squats Bro- so I can fully objectify and oogle man butt- because a good perky squat man butt is a beautiful thing.0 -
All show and no go...... what's the point0
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Did squats this morning. I must be a girl.0
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This is not the first time I have seen OP give dodgy advice. He normally targets new people, who are looking to gain muscle/weight, who haven't a clue where to start and gives them this sort of advice. There was a poster the other day who was looking for exercise advice and he had a bad shoulder/back, cant remember which, who was or just had surgery on the area and the advice OP gave him would have made those areas worse. I think @ndj1979 called him out on it. If OP keeps giving this sort of advice, I would urge MFP to stop him from doing so before someone gets hurt listening to his advice.0
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I think squats are overrated, they are a great exercise, but you can accomplish just as much leg work by using a hack squat machine or leg press machine without messing up your lower back, then you're not lifting at all. Yea you can spend endless hours working on form, but spend the time working your muscles! As for the OP, I agree with most people here, that you should do things to maintain your leg strength, however it does NOT need to always be squats and deadlifts.
Except you won't. Machines provide a linear path and no challenge to achieve stability. You will get the big muscles involved, but the rectus abdominis, external and internal obliques, the transverse abdominis, the spinal erectors, and all the muscles in your hip girdle are going untrained. You are going to build big major muscles, but will have very low stability overall. I don't care how much you leg press, if you did that and ONLY that and tried to squat what would be considered an appropriate weight for who someone repped you press weight, you would likely be unable to do so, or even worse you would punch yourself a ticket to snap city. You should do a combination of squats and leg press, not just one or the other.0 -
I think squats are overrated, they are a great exercise, but you can accomplish just as much leg work by using a hack squat machine or leg press machine without messing up your lower back, then you're not lifting at all. Yea you can spend endless hours working on form, but spend the time working your muscles! As for the OP, I agree with most people here, that you should do things to maintain your leg strength, however it does NOT need to always be squats and deadlifts.
Except you won't. Machines provide a linear path and no challenge to achieve stability. You will get the big muscles involved, but the rectus abdominis, external and internal obliques, the transverse abdominis, the spinal erectors, and all the muscles in your hip girdle are going untrained. You are going to build big major muscles, but will have very low stability overall. I don't care how much you leg press, if you did that and ONLY that and tried to squat what would be considered an appropriate weight for who someone repped you press weight, you would likely be unable to do so, or even worse you would punch yourself a ticket to snap city. You should do a combination of squats and leg press, not just one or the other.
That was one of the sexiest things I have read on here in a long time. Talk nerdy to me.0 -
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jdscrubs32 wrote: »This is not the first time I have seen OP give dodgy advice. He normally targets new people, who are looking to gain muscle/weight, who haven't a clue where to start and gives them this sort of advice. There was a poster the other day who was looking for exercise advice and he had a bad shoulder/back, cant remember which, who was or just had surgery on the area and the advice OP gave him would have made those areas worse. I think @ndj1979 called him out on it. If OP keeps giving this sort of advice, I would urge MFP to stop him from doing so before someone gets hurt listening to his advice.
I remember that thread, and yes I agree.0
This discussion has been closed.
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