Category: Exercise

My goal has always been to develop a classic physique.  However, trying to add muscle in the right places can be difficult and not everyone has the structure of a Frank Zane, Francis Benfatto or Flex Wheeler.  Here are some ways I try to attain a classic physique.

Keep in shape.

It is very hard to assess your body parts when you bulk up; the muscle bulk you think is there may be just body fat (it is amazing how some peoples’ body shape and proportions can change when they lose body fat).  It then makes sense to stay in shape so you can make adjustments based on what’s really there.

Prioritise certain parts of the body to create an x-frame.

 Larry Scott (the first Mr Olympia) often talked about pivot points or parts of the body that gave the wow factor to a bodybuilder to give them that classic look.   This has definitely influenced how I train.  Here are the body parts I emphasise in my training and the exercises I use to create a classic x-frame physique:

Side deltoids: Omni DB side rows, Leaning DB side raise, incline bench DB side raise.

Rear Deltoids: DB bent row, BB Behind the back shrug (emphasis on the rear deltoid) DB incline side raise.

Upper Pecs-Chest: BB Incline Bench, Omni Incline Db Bench, Bench press ups, Omni Db flyes.

Long head of the triceps: Seated 1-arm overhead triceps extension, kneeling triceps extension (Kneel facing away from weight stack with small triceps bar attachment, flex at hip (around 90 degrees so you can rest elbows on a bench to perform this version of overhead triceps extensions).

Latissimus dorsi (Lats or wings): Weighted chin ups (different grips), Db Row, Bent over row, Pullovers, Straight arm pull-down.

Lower Biceps & brachialis (between bicep & tricep): reverse curls, My XTD reps are in the semi-supinated position.

Forearms: BB off the end of the bench wrist curls. Standing cable wrist flexion.

Vastus medialis (teardrop-part of quad): Slightly raised heel Squat (to make sure emphasis is on the teardrop not glutes*), Front Squat, Leg press, Leg extension, sissy squats.

* be careful with this style of squatting- it could cause damage to the knee if done incorrectly.

 Hamstrings (Biceps Femoris): Leg curls, BB or DB Stiff legged deadlift, bent legged back extensions.

Calves: Leg press kicks, leg press raise, hack raise, seated calf raise

We all may not have the genetics to look like Frank Zane, however, with consistent effort we can slowly change our shape and proportion for the better if we assess our weaknesses and apply the appropriate exercises to accentuate the right muscle groups.

It is amazing how many people dream of achieving success without having any goals to achieve them.  For me dreams are really goals that need to be written down so that a plan can be devised to bring them to reality.   With bodybuilding and life I like to use the old acronym SMARTER as a way of helping me work through the goal setting process to achieve my dreams.

 

Your goals must be SPECIFIC.  For my bodybuilding goals I personally write down specific body weight, body measurements and structural improvements I aim to achieve and then devise a plan to reach those specific goals.  For 2008, one of my (many) goals was to improve my shoulder width by developing the side and rear aspects of the deltoids.  I researched and experimented with several ideas on how to do this and then went to work.

 

Your goals must be MEASURABLE.  A simple way to measure progress is to set small incremental increases in exercise intensity which you can do through several ways: lifting more weight, performing more reps or shortening rest periods.  My personal favourite is to set a rep range for a particular exercise and completing a total of, say 11-20 reps over 2 sets.  When I can perform more than 20 reps I add a small amount of weight and shoot for 20 reps again.

 

Your goals must be ACHIEVABLE & REALISTIC.  As a natural athlete you need to be realistic on what is possible.  I have always known that I have a relatively small bone structure with high muscle bellies in several areas.   I know I will never be competing in the Mr Olympia, but I can definitely make improvements to my physique with a dedicated approach to training, diet and supplementation.

 

Your goals must have a TIME-FRAME.  Having a set time or deadline is one of the best ways to motivate you to reach your goals.  There is nothing better than knowing in 4-5 months you are going to be up onstage in small posing trunks to motivate you to get into shape.  If that doesn’t work nothing will.

 

Your must be able to EVALUATE your goals and RESET them when necessary.  You can evaluate goals after each competition.  What worked well?  What do you need to work on?  Were you lean enough?  Why/ Why not?  I personally like to evaluate my training on a monthly basis.  This does several things for me; it keeps me motivated to keep pushing myself, it assures me that specific strategies I have put into place are working and it allows me to RESET goals if they are not.

 

SMARTER goals have allowed me to reach my dreams in bodybuilding and other areas of my life. If you apply these principles to your dreams/goals there is every chance you will too.