get a muscular body
Getting that muscular and lean look needs the right training and the right diet. Training with heavy weights with few sets and repetitions is not the best training to get muscular and lean. Although heavy weights are the first thing to build big muscles, they don’t make you lean and muscular unless your diet is low in calories. Heavy weights also don’t create great muscle shape. I’m not hitting heavy weights, like I said, it’s the best workout to build 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’m going to give you two exercises for your chest and delts to get these muscles in the best possible shape. We want to achieve a slim and defined chest and muscular, defined and rounded deltoids. Let’s start with your chest first.
The first exercise for the chest is the incline barbell bench press. This exercise works the upper chest (or pectoral muscles). Load a barbell with a weight you can get over fifty reps. As you can see, this is a high-rep workout. The old bodybuilding adage that you can make a lightweight feel like a heavyweight applies here. For the first three sets, try to complete more than fifty repetitions. Fifty-three or fifty-four repetitions will be fine. Make sure the last reps are very hard to complete.
You shouldn’t pick a weight that’s too light, and getting more than fifty reps isn’t hard to do. As the sets continue, you will inevitably get fewer reps. That’s fine, but you should get at least thirty-five repetitions and no less. Ten sets here with the barbell incline bench press. No more than three minutes of rest between each series. Typically, bodybuilding rest between sets is forty-five seconds to one minute. But this type of training requires more rest between sets to recover for the next set.
The next exercise is flat dumbbell flyes. Once again, choose dumbbells that are light enough that you can get more than fifty repetitions. Try to perform each repetition in good form. Get a good stretch at the bottom. Once again ten sets here and the same three minutes rest between each set.
Now we’re going to hit the delts. The first exercise is barbell press behind the neck. This exercise works all three heads of the deltoids. Pick a weight that you can get over fifty reps in your first three sets. Ten sets here. All reps should be controlled and not too fast. Feel how the muscles work. Again three minutes of rest between each series. The second series are dumbbell lateral laterals. This exercise works the lateral deltoids. Same as before fifty and more repetitions for the first three sets and three minutes of rest between each set.
As the sets progress, you should strive as hard as you can to get no fewer than thirty reps. This applies to all the exercises mentioned. Your last repetitions must be hard. In total, there are forty games. This workout is very difficult to do in one session, but the rewards are worth it. Do this exercise every other day. Include plenty of high-quality protein and complex carbohydrates. Eat five balanced meals a day. Drink enough water to be fully hydrated and ready for your training sessions.