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Now then you see people who are huge (arms, shoulders, chest etc) but guts hanging down to the floor. Now thats not impresive or nice to look at. The best shape to have is the following:
Wide shouders (depending on your size and frame should be 21 - 25 inches across)
Muscular chest (depending again on your size and frame should be 50-55 inches around)
Trim waist (32 inches or less I consider a trim waist)
Equally develpoed arms (17-20 inches, but they must be both the same i.e the left cant be 17" and the right be 18" it just dont look right)
Legs should be not too big or it doesnt look right
That is the ideal shape of a hardcore bodybuilder, now Ive outlined that Im going to say just how to get that shape.
Instead of writing out a routine for you Im going to give you some exercises explaining what they do and give a sample routine at the end. Here we go:
Shoulders
For wide shoulders the following are best: (no particular order)
1. Lateral raise (good for tiring the shoulders ready for some heavy work)
2. Shoulder press (a good mass-builder for overall shoulders)
3. Wide-grip-upright-row ( by wide grip I mean wider than your shoulders. This is probably the best widener for shoulders and the one responsable for my 24 inch wide shoulders)
4. Dumbell press (good for working individual shoulder muscles, also brings out seperation and detail in the shoulders)
Chest
To build a big chest I suggest the following: (no particular order)
1. Bench press (nothing I say it again nothing beats this for building the chest. Be aware that triceps and shoulders come into play but to avoid that see my other egg on pre-exhausting. Every top bodybuilder has done this.)
2. Dips (These are good for the outer parts of your chest, adding width and mass to the outer chest area.)
3. Flyes (a good exercise for shaping the chest but not really for adding size, depending on how heavy you go, but I would prefer this as a shaper rather than a builder)
4. Push ups (push ups develop the entire chest and are good for mass)
Waist
To trim the waist and get 6-pack abs the following is best: (no particular order)
Crunches (the best ab flatening exercise is this)
Side bends (Best exercise for slimming down the waist)
Arms
To build arms because they are a small muscle group its best to blast them with supersets (1 exercise followed by another with no rest and for opposite muscle groups i.e. biceps and triceps) for 15-20 sets, totaling 30-40 sets. Best choices are: (no particular order)
Curls (this in number 1 for biceps mass)
Alternated dumbell curl ( another good builder)
Dumbell curl (good for working each arm individually)
Concentration curl (excellent for peaking the biceps)
Pull-up (good for strength and mass)
Close grip bench press (best tricep builder)
Narrow dips (another good choice)
Extensions (good for working the triceps)
Legs
Just one exercise, the squat.
So there are the basics of shaping now for a sample routine:
(Abs and waist should be done 1 set of 20 every workout day)
Remember you can pick and mix these routines and exercises, and as for sets and reps keep sets between 5-8 and reps between 6-10 (up to 20 for light exercises). If anyone wants more advice just eggmail me and Ill be happy to help. Happy lifting.
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