Also, if you can't do lots of chin ups, do lat pulldowns instead because higher volume leads to more muscle growth and more strength gain. So if you have bench press on push day, put overhead press on pull day. However, there is one modification that I would recommend for Push Pull Legs, you should do bench press and overhead press on separate days because they conflict with each other, because they train similar muscle groups, so every time, the second lift in the list will be negatively affected by the first and you won't be able to lift as much. The reason why the PPL program is the best is because it allows you to prioritize the upper body because you get 2 days for upper body and only 1 day for lower body, so you don't neglect the legs but you don't do too much leg training either. High exercise selection means you do as many exercises as possible while still being able to progress.
So a good program to get a body that attracts women would be something like a push, pull, legs with a high exercise selection. However, women care more about our upper body than our lower body, because it's a symbol of masculinity, but the glutes still matter to a certain extent. The most important muscle group in your lower body for looking good naked is the glutes. Most programs like starting strength and stronglifts tell you to do the opposite by focusing on squats instead but the thing is that quads are not going to make you more attractive, they will just make you look more narrow by replacing your V taper by an X taper, a wide back looks wider with smaller legs than with huge tree trunk legs. So, the way I see it, the most effective way to train as a bodybuilder is to prioritize in this manner:Ģ - Forearms (underrated and more important than biceps because there is higher muscular potential) There is a reason why guys who do curls and tricep extensions for many years while neglecting the compound movements have arms that are bigger than their chest, it's not because they are arm dominant, it's because muscles grow over a long period of time, and the ones that you prioritize are the ones that will look the best, and if you train everything, you'll just be a master of none, but if you neglect your legs too much, you will not look your best when naked or when wearing shorts. Doing just overhead press will not give you wide shoulders and even if you did all kinds of compound movements, your arms wouldn't grow much. The problem with that is that the pendlay row is not going to build your lats, it's only going to build your upper back, and most beginners never use proper form because it's easy to cheat.Īnd the program lacks isolation exercises for the arms, which means that in 1 year of training on Stronglifts, you will only grow:īut in doing so, you will not train your lats, your neck, your triceps (2/3 of the arm), your biceps (1/3 of the arm) or your forearms.Īlso, it took me a long time to realize it due to the lies that I had been fed by AlphaDestiny but compound movements are not enough if your goal is to look good to attract women. Stronglifts restricts your exercise selection to Squats, Deadlifts, Bench Press, Overhead Press and Pendlay Row. The most effective way to make progress in the gym is to train till failure (when you can't do more reps) and to do it in a high rep range for at least 3 sets per exercise, with at least one compound movement for each main muscle group. That means you aren't training to failure. The sets and reps are way too low and 5x5 doesn't work because if you do a maximum of 5 reps on your first set, then you won't be able to do 5 reps for 4 more sets, unless you were holding back on the first set. The main problem with stronglifts is that it is not making you do enough effort to get stronger and more muscular.
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