Get a Workout that Will Make You a Chick Magnet – Gregor Vaclav
This is the third part of the article series about muscle attractiveness, if you missed the first two go here and read them first: //kinobody.com/1267/don’t-become-just-another-ugly-bodybuilder-guest-post-from-gregor-vaclav/
Focus on Three Specific Muscle Groups in Your Workout
In the last two articles we were discussing the importance of training certain muscles more than others. The muscles you should focus on are your shoulders, back and chest. These are the ones that are responsible for a dominance and attractiveness of a male body.
Now with this knowledge it’s time to take the next step and incorporate this into your workouts.
Let’s dig into workout structure a little bit.
Workout Structure – Intensity
The intensity of a workout is measured by four major factors:
* Rest timing
* Sets
* Reps
* Weights
Lower the rest time harder and more intense the training and lighter the weights you will be able to lift.
Higher the amount of sets and reps harder and more intense the training and lighter the weights you will be able to lift.
Workout Structure – Frequency
This largely depends on your experience level. If you are just starting out you will need to take a lot of rest days, because you will be sore as hell even several days after the training day. If you are a newbie I recommend two workouts per week. After month or two try three days a week. After three months try 4 days a week. After then you can progress even further and try 5 or 6 days a week. It’s up to you and depends on the workout you choose.
Example of a Bad Workout
Bodybuilding split – not bad, but will not get you the body you want and not in the time you want.
Monday
* Chest
* Back
* Abs
Tuesday
* Rest
Wednesday
* Thighs
* Calves
* Shoulders
Thursday
* Rest
Friday
* Bicep
* Triceps
* Abs
Saturday
* Rest
Sunday
* Rest
This is the way of training that will never get you the results you are after. If you want to just stay fit then you can train like this. If on the other hand you want to build a masculine look that is desired by women, then you need to get your hands on a different workout. Let’s see how that one might look like.
Example of a good workout
Muscle Pyramid Workout
Monday
* Triceps
* Shoulders
* Back
Tuesday
* Thighs
* Shoulders
* Chest
* Abs
Wednesday
* Rest
Thursday
* Biceps
* Shoulders
* Back
Friday
* Calves
* Shoulders
* Chest
* Abs
Saturday
* Rest
Sunday
* Rest
This is an example of a four day workout week, you can take the pattern an easily apply it and make a 5-6 day workout week.
Exercise – Free Weights
I just want to make a small note on the exercises. Don’t train with machines, it won’t help you grow your muscles, it won’t help you improve your posture or increase strength or stability.
Always go for free weights. This means training with dumbbells, barbell and bodyweight only (or for the most of the time). There a few exceptions, for example low pulley row for back muscles is a pretty good machine. However, try to eliminate as many machine exercises in your plan as possible. Almost anything can be substituted with barbell and dumbbell exercise. Good rule of thumb to use is to have 90%-95% of all exercises based on free weights.
Here is an example of a Monday Workout from the previous section in this article:
Monday Workout
Exercise Sets Reps Rest (sec)
Triceps
Parallel bar Dips 2 10 80
Tate Press 3 12 70
Close Grip Barbell Bench press 4 6 120
Shoulders
Lateral Dumbbell Raise 4 12 70
Seated dumbbell press 5 5 150
Back
Chin-ups 2 10 80
Stiff Leg Deadlift 2 10 80
Bent over barbell row 5 7 100
Take It Seriously
Many guys are just hanging out in the gym, chatting with staff, doing whatever exercises with whatever reps they just feel like doing today, lacking any kind of goal and workout plan. Be different, if you want great results you need to put great effort and focus on what you are doing. There are no results without some hard work put in it first.
Here are few steps you should follow:
1. Get a professional workout program that is designed to help you build the physique you are
after.
2. Follow that workout exactly as it’s written
3. Be consistent with the workouts, the frequency you go to the gym is important
4. Perfect form is a MUST, never allow yourself to cheat or have poor technique
5. Lift as much as you can, but always in a way that would allow you to do the same training the next day (assuming you have about 3 years of training experience, if you don’t you will be sore anyway no matter how light you lift)
Do this for several months and you will be amazed by the results, do this for several years and you
will look better than 99.999% of the population.
This article is the end of the article series on shape attractiveness I hope you enjoyed it and I’m grateful you have taken the time to read it through. I hope you will take the effort and really build an attractive body, no matter how many obstacles you encounter throughout the way, always stay on track and keep going, it’s worth it.
By Vaclav Gregor, Muscle Pyramid
If You Want More
This was the third and last article of the article series on body shape attractiveness, make sure you have read them all and put the knowledge into practice. You have learn what body shape is most attractive, on what muscles to focus on in order to build it and how to structure your workout to achieve this body shape in the shortest period of time. If you desire more visit –> //www.musclepyramid.com
You can take a free newsletter, download free muscle building workout and fat loss reports in a easy to read and print pdf – Get Free Reports Here
You can also buy a professional workout and get a coaching lessons. Start training with Vaclav Gregor today! He knows exactly how to build a body that women are attracted to and what makes them subconsciously drawn towards you.
20 Comments
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Thanks a lot
Hey bro, so if I understood this right, I just need to focus on those 3 groups ?
Example :
Day 1 – Shoulders, Thighs
Day 2 – Chest, Biceps
Day 3 – Back, Triceps
Day 4 – Rest
Day 5 – Shoulders, Thighs
Day 6 – Chest, Biceps
Day 7 – Back Triceps
Is this a good routine for attraction, btw I didn’t mention HIIT cardio workout in the end of some workouts and ab training? Reply as fast as you can, thanks, great site and great article :)
George,
You have to understand that we are supposed to look like that, when you look at all the sculptures all the ancient warriors had the dominant V-taper and lots of actors and natural models understand this and are after this very look.
What this means is that you still need to train for symmetry, so legs and arms should be part of your routine once or twice a week, but your focus is on shoulders, back and chest – that’s what will build the V-taper.
You can always change this in the future if you are not satisfied with the size on those places, it’s not like you will train just for four months and be done with it. Remember you are your own experiment.
What you suggested isn’t bad, but I would just add shoulders AT LEAST one more time. However, I do recommend investing in a professionally designed workout rather than trying to put it together yourself. When I was starting out I tried doing it myself with zero experience and it never worked. And apart from supplements, this is actually worth the investment, because it will help you. You can hit me at Muscle Pyramid and I can give you some tips and links if you would like.
Good luck man!
Vaclav Gregor
Hi,
For the other days is there somewhere other workouts for the routine you recommended like quality chest, quad examples. I may be missing a link but you provided the example for day 1
Hello,
It was just a sample to help you understand how this workout structure looks like. I can’t put 4 or 5 days routines a week for 12 weeks workout into a blog post.
You could…in like an hour.
I forgot the link in the last comment so here it is…If you need a full workout plan then you will have to buy one (safest way to know you have a quality plan otherwise with a free plan you are risking that it will be a sloppy one).
Just make a decision whose workout you will get.
You can choose mine over at http://www.MusclePyramid.com or Greg’s here at KinoBody.
Hey Greg, if you are supposed to work on the V-Taper focusing on Shoulders, Back & Chest, I don’t understand why Shoulders are worked 4 days a week and Back only twice?
@Brandon
This was a guest post by Gregor Vaclav. From my experiences shoulders can recover pretty quickly from training and hitting them 4 times per week isn’t a problem for most people.
Brandon, that’s the reason why I call the program Muscle Pyramid. You focus on certain muscles more than others. You train your shoulders first and back or chest second, everything else comes after that.
You will develop your V-taper very quickly if you train this way.
You still need some space in your workout for the other muscle groups, so you can’t just train only those three groups.
Head over to MusclePyramid.com/about if you need more explanation.
Hey Liam,
you are not stupid, there is nothing about intensity, because this was just a brief post and second because there is no need for it.
If you have a plan for 3×5 90sec, then you should pick weights that you can comfortably do 3 sets of five reps with 90sec rest.
You should be able to force one more rep, but with poor form. On the other hand those 5 should be perfect technique while still hard and challenging reps.
There is no need to go to failure, that is a very advanced technique, most guys use completely wrong. Rather focus on a good form and frequent training that hammering your muscles in one session a week with failure sets.
Hope this helps.
Cheers,
VG
fail on*
i may be stupid but where do you mention intensity ….am i supposed to fail by the last rep of each set or what……..
Thanks for commenting, these are some great points you made guys.
@Onur: You said you applied it already. Did you get results? How’s your progress going so far?
If you downloaded about 50 workouts from different natural fitness models, personal trainers, guys who sell online you would see that even though there is a limited amount of workout principles, you can combine them in so many ways that you would see even more intense ways of train. If you are not professional athletes you will most likely never overstrain, I really doubt that you will.
You will be sore for few weeks, but that is natural, because you are putting more stress on your body and this is its way of dealing with this and giving you a feedback.
You can train your arms 7x times a week if you are advanced enough, even though I would not recommend it, it is possible.
About your arm question. I believe that for first one or two years you should really focus on shoulders, back, chest, once you see the body you build and you have an impression that your arms are small you can focus on them then.
Even though arms are discussed a lot, they are not responsible for the V-shape, so it only make sense to not make them a priority. I’m not saying not to train them (and I know some guys would tell you not to do any direct arm work), I’m simply saying train them less than other muscles and yes once a week is enough at the beginning where you want to focus on different muscles. Try it and you will see. I train my arms 1-2 twice a week (5 year of experience) and I often get approach in the gym and asked on what a guy should do as far as bicep training goes. Which always surprised me a little bit, because I don’t really focus on them, but then it hit me. You will train your arms in other exercises as well, that is something not many people realize.
@Riz: I think Greg did a great job explaining it. And I have a very similar opinion. You have to understand that most fitness models even if naturals train for 10-12 years and I’m ten years of intense training. I suggest you going to some show and actually send side to side to one of them, I mean they will be much bigger than you, even at 4-5% of bodyfat.
If you are starting out, focus on transforming your physique. You can get significant results in 3-12 months. Depends on your genetics, your workout and training style. This period of time (3-12 months) is also the time when you experience the most muscle growth.
Rusty did a great job with the Visual Impact, so if you follow it, make sure you follow it exactly as it’s written.
If you hit a plateau in the future, just try different workout for a while.
@Jt: Everybody believes in something else and has different approach. If you compare this blogs and other likes to let’s say bodybuilding.com you will see what I mean.
Nobody is saying this is the only right approach and should have the same one.
I fully respect your goal and purpose of your workouts.
I don’t know you, but my experience is that 99.99% of guys work out to look better in order to be more satisfied with their bodies, be more confident in their own and ultimately attract more and better looking women.
So, it really makes sense to focus on this goal. If you want to just be fit or do conditioning it’s up to you. However, if you work out to look good, which my guess is that you do, then it’s a good idea to admit that, because this will quicken improve your progress hugely.
About the attraction thing.
I’m going to steal something from a gentleman whose name is Eben Pagan and you may know him by his pen name David DeAngelo.
Women are attracted to:
Dominance
-Over her
-Over others
Strength
-Physical
-Emotional
-Intellectual
Novelty-Seeking (Adventurous)
Resources
-Mental
-Knowledge
-Learning ability
-Analytical ability
Physical
-Money
-Possessions
Looks
I agree with Eben 100%, maybe you do as well maybe not, that is fine. But from what I have learned in different social interactions, what matters the most is character (confidence, humor etc.) and the way you treat yourself (grooming, style, fitness – Six-Pack, muscle mass etc.).
What a good looking physique gives you is the “he is cute I wanna talk to him” or “he looks good, I might have sex with him” subconscious response in women, get it?
Also, having a great physique will provide with an unshakable confidence that you said is attractive, which is something that I definitely agree with, that is like the no.1.
Then another thing you said is that power as another trait is also attractive. Well guess what looks give you, power over her and other people.
Anyway, if you took two guys, same character, same face, same height, same everything, but one is unfit and overweight and other is ripped and masculine, who do you think has better chances of having the girls he wants in his life?
I’m not saying you should be running around with your shirt off and screaming look at my sick-pack and then expecting chick to ask you for sex. Even though this happens from time to time (I think Craig Ballantyne had this experience). Good looking body is like open doors to a conversation with women, you don’t need to have to cheese pickup lines. You can just say hi and it’s on. Watch some James Bond movies and you will know what I mean.
Hope this helps,
Greg
i appreciate the effort here but im not digging the philosophy. Working out for the sole purpose of attracting girls or looking better than all the other guys on the beach seems like the wrong motivation.
I train for me. Because a man should take care of himself.
Obviously a nice side benefit is having a body women like. And this is a workout site. But in the real world id argue money, power, confidence, humor these are traits that attract women much more than a six pack. Cheers.
@Jt
Great points Jt. I definitely agree with you there. It’s always fun to have a goal to strive for and why not shoot for the lean and muscular physique that girls love then a bigger and bulkier body?
Great articles man! Did I read that right, does it really take several years to get the body of your dreams? Many people manage to do it within a year, so i’m curious as to how long does it take for results to show. I’ve bought the visual impact training programme which is brilliant, just hoping I dont hit a plateu!
@Riz
Professional Fitness Models spend years and years training, dieting and perfecting their physiques. The good news is that you can dramatically transform your physique and achieve a lean and muscular body in a shorter period of time 6-12 months. Kinda like what hollywood actors do.
This is the physique I recommend striving for. But yes if you want to look like a fitness cover model then it will take longer. But who cares because that physique is over the top anyways.
i applied this to 6days per week but i had a question
in this 4 day workout wouldn’t you be overtraining your shoulders cause you train em 2 days in a row
and is it enough hitting triceps and biceps just only once per week?
Shoulders tend to recover very quickly and handle lots of volume. You should be fine. The workout is focused on building up the shoulder to waist ratio so arms are not over emphasized.