If you have written down that you want to do reps, but you feel you can push out more, then you do exactly that. The human body wants to stay idle and does not want to change unless you force it to. The more uncomfortable and the more pain you feel in your workouts, the greater the end result of your physique.
Pump your favorite music, visualize your goals in your head, and eliminate all negativity in your mind and get into the zone. When you train like this, the time goes like nothing, rather than the norm of people having chats, chilling out, doing a set, waiting for ages, talking, etc.
Trust me, when your mind is in it, you will get more effective workouts and better results. Pretend there is a crowd of thousands watching you, and if you pull out as many reps or pull the weight that you hope say kg deadlift 3 reps you win a million dollars, and actually believe in your mind that it is true.
Watch yourself push harder for reasons that I cannot explain. Try it in your sets tonight. Or even up the stakes, pretend a gunman is pointing a gun at someone you love and you MUST complete the reps or push the weight to let them live.
I love playing up my perceived stereotype, and at the end of the day, never take myself seriously, which is one of the reasons I have accrued the fan base that I have. Calves are self explanatory, just use some of the machines till failure, a lot of reps, feel the burn. I have never counted calories, I just make sure I get a good amount of protein in every meal, and have around seven or eight separate meals a day as this ignites the metabolism. Basically, to put on meat, you have to eat meat.
Try have some sort of meat product in most of your meals. If you consume more calories than you burn, you put on weight. Just amazing. Thank you so much Alex. You would gain in the bench press automatically, but your squat and deadlift would barely go up. Is this program suitable for beginners with 1 year lifting experience bro split?
And nice article as usual Alex.. Hey Alex, you mention that we will be rotating the exercises each workout. My question is do we just do all the exercises each workout times a week?
Do we just do the back-off sets John Phung-style or is there a specific amount of reps that we are supposed to be doing? Great post. I was seeking this particular information for a very long time. Thank you and best of luck. Either perform a 1 to 3 rep maximum if wanting lower volume, or perform a 4 to 10 rep maximum to attain higher volume.
Thought u were gunna be some kid who knows nothin about aesthetics but this article changed my mind. Obv I wont look like Zyzz exactly cause of genetics but id say this is as good as it gets. Good stuff mate. If I can bench press a good 4 to 8 reps, is this program good for me?
Also I can only squat No sir. You can never look exactly like another person. Genetics will determine that. Better than running some cookie-cutter program.
This program sounds like it will work well for you. One thing though…I would get a tiny bit stronger on your squats before trying the following leg workout. Get it to and you will not regret it. Should only take you a month.
You should make seminars about these topics. Like 1 hour long. Cuz this is gold I tell ya -George. Brb using imagination since no pics. I have tons of pictures of me on this site. I Wonder if i really need to change the exersizes Every week or if i can just stick to train the 4 blocks times a week? You can change the exercises every weeks.
If you stretch it past that point, you will plateau hard. That to get traps like this guy a person need to do shrugs with lbs? Are you serious I BET u r not. I dont even believe this guy can shrug kg! Because to do that u must have some level of weightlifting sumo deadlift,deadlift He was an ectomorph so we all know how ectomorphs gain muscles. Because to He is an ecto guy ,he doesnt need so much exercises to build such a body but he needs right diet maybe drugs too.
I believe and know from my friends who has exactly same genetics like this guy that right bodyweight exercises can do amazing work on ectomorph people. Appreciation to my father who told me about this web site, this webpage is in fact remarkable. Hey Alex, great article! Quick question here.
Could you give an explanation to this? I love back training. I have a zyzz bod with more back and legs and must admit that his shoulders could get a bit more love! FYI there is a much easier way to get huge traps. That guy had very broad shoulders, especially considering how he looked before he started lifting. I agree it needs more shoulder. The fact that he went from ecto shoulders to the broadness in his shoulders look at all that space between his midsection and arms really speaks to how much delt work he put in.
Would there be any harm in adding more shoulder? Could this be run as a four month program switching exersizes off every month? Changing your exersizes and finding your new correct weights every week is really time consuming. It really good strength program. Thanks a lot for sharing. Can you do a Simeon Panda workout routine? The advice for building up the abs is perfect, this is exactly why I try to stay away from any ab work or squats or deads.
Love the article, will start tomorrow! Just one question, i dont understand the the workout routine. What exercises to do and which days? Would you please help me to understand. Like mon, thu, wed, th, friday etc and what to do each week. I must say you have hi quality articles here. I use your program for 3 month and it work well. Rather you look like some chubby manlet that has Indian pubes for a beard.
Please quit posting your delusional fantasies and just get tok the point already. Which is within the natty threshold but in the upper end of it. Most Natties end up around ffmi. This also comes only after lifting for a very long time. To reach above 24 ffmi some may never get to in a life time, and those with lucky genetics may only see that high of an ffmi naturally if they are very persistent with working out and eating plenty while bulking.
Hey Shreded. It is a bit weird and I understand your perspective. I designed this program for very specific aesthetic goals while using an old Alpha Body template. If you want to row, go ahead. I know that writing articles is boring and time consuming. But did you know that there is a tool that allows you to create new posts using existing content from article directories or other blogs from your niche?
And it does it very well. The new posts are high quality and pass the copyscape test. This site uses Akismet to reduce spam. Learn how your comment data is processed. Best Bodies. This legacy was the aesthetic lifestyle. This is not an exaggeration either. Heck, I remember the first time I saw his physique. I was absolutely amazed. So, are you ready to become aesthetic as fuuuaaarkkkk?
Analyzing Zyzz Muscles Since Zyzz was originally a skinny World of Warcraft nerd, this would obviously affect his body transformation. I will now break down what muscles appear visually strong, and which muscles look visually weak. In the case of Zyzz, his chest is actually really developed. He truly has an aesthetic chest.
Therefore, we will mimic what he did in this program. This will be possible through incorporating special exercises. Now, check out this clip where Zyzz fails to bench press kg for a 1RM. Remember, Zyzz did not have a huge chest, only an aesthetic one. To be honest, I was quite surprised myself upon looking for pictures. I am just telling the truth. Zyzz did not have the biggest shoulders. They were decently sized, but nothing crazy for an enhanced guy. Nonetheless, it should not be that difficult to get the shoulders of Zyzz.
We will do the same by incorporating heavy partials. Unlike his chest and shoulders, developing traps like Zyzz is going to take a lot of hard work. This is because his traps were exceptionally developed, and he was on lots of gear. There is literally zero width to his back.
No thickness in the spinal erectors either. This makes sense, because Zyzz was not very strong at rows or pullups. Instead, you see him doing face pulls as if it was the best back exercise in the world. His autopsy revealed that he had suffered from an undiagnosed congenital heart defect. Reflecting his online popularity, news of his death appeared on several Australian news sites including The Telegraph Australia [12] , 9News [13] , and the Sydney Morning Herald [14] , as well as BodyBuilding.
Following Zyzz's death, his brother Said Shavershian a. The thread included screenshots of various Facebook posts as evidence. On August 21st, Bodybuilding Forums [21] member Essay replied to another Zyzz thread claiming the Miami story had been faked. On March 22nd, , Chestbrah uploaded a minute video montage to YouTube dedicated to his brother titled "Zyzz — The Legacy", which included various inspirational clips of Zyzz accompanied a house music playlist. The video received over , views and over 10, comments within one month.
Search query volume peaked in August , the month he died. View All Videos. View All Images. Show Comments. The news inspired a celebration of Something Awful's legacy but there were complicated feelings for the man himself.
Accidentally going viral made their business model of "selling necklaces" in exchange for charitable donations which can't be tracked public knowledge. Know Your Meme is an advertising supported site and we noticed that you're using an ad-blocking solution. Read Edit History. Top entries this week. Reputation By January , he had become somewhat of a celebrity on the BodyBuilding forums [9] , where his catchphrases "u mirin'?
Chestbrah Tribute Video On March 22nd, , Chestbrah uploaded a minute video montage to YouTube dedicated to his brother titled "Zyzz — The Legacy", which included various inspirational clips of Zyzz accompanied a house music playlist.
External References [1] BodyBuilding. Latest Editorial And News.
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