Alright, I know you may not dig the clothes…but you got to admit, the ladies love the bodies of an Abercrombie model. The last I checked, girls don’t go crazy over bodybuilders who have calves bigger than their heads. I prefer the lean muscular look, and most girls do to. Check out today’s article I found by Keith Lai. He has a great blog and in this post even gives you some great workouts. Check it out and let me know what you think.
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Do You want a body like this?
You know, there’s a reason why you don’t see pictures of pumped up overly muscular men in clothing stores. It’s because the majority of people are turned off by ‘bodybuilder’ type physiques. Sure, we all say ‘ooh’ and ‘ahh’ to when we see massive men like Ronie Coleman walking around, but that’s the extent of it.
My guess is that only about 10% of the entire population would actually desire to have massive amounts muscle like bodybuilders. They would much rather have the lean and sleek physique of an Abercrombie model. Tell me I’m wrong.
The Abercrombie workout routine
The Abercrombie workout I created has 2 parts:
- Part 1: Lose fat and increase muscle tone without increasing size
- Part 2: Strategic muscle gains with minimal fat gain
Part 1
In part 1, your goal is to diet down until your body fat levels are under 10%.
For this part, you should simply follow a diet plan like I outlined here, or you could give intermittent fasting a shot. Your main focus is to eat in a caloric deficit; all the other little details like macro and micro nutrients are not too important.
During Part 1 of the Abercrombie workout, your goal is not to build muscle size. Instead you’re going to focus on increasing muscle tone without increasing the actual size of your muscles. This will give you hard dense muscles without getting bigger – think Bruce Lee.
However, the key to increasing muscle tone without increasing size is not to lift light weights for high reps. This is one of the biggest myths in the industry, and is really useless for increasing muscle tone.
There are 2 key points to gaining muscle tone without size.
– Lift heavy weights for low reps
– Don’t lift to failure. Stop at 1-2 reps short of failure.
Or Do you want a body like this?
So for example, if you can lift a weight for 7 reps, you should stop at 5. The key here is to do more sets while avoiding fatigue in your muscles.
A sample workout would look something like this:
Monday(chest and back)
For each exercise, choose a weight you can only do for 7 reps max, and only do 5 reps. Do 4 sets per exercise.
– Incline dumbbell press
– Dumbbell row
– Flat dumbbell press
– Weighted chin ups
Wed(shoulder and arms)
For each exercise, choose a weight you can only do for 7 reps max, and only do 5 reps. Do 4 sets per exercise.
– Standing military press
– Barbell curl
– Close grip barbell press
Friday(Legs)
For each exercise, choose a weight you can only do for 7 reps max, and only do 5 reps. Do 4 sets per exercise.
– Front squat
– Reverse dumbbell lunge(5 reps per leg)
– Goblet squat
Part 2
Once you finish the first part, you should already have a pretty good looking body. It might not be super muscular, but you muscles should look tight and dense.
For the second part of the Abercrombie workout, you’re going to focus on building muscle without putting on massive amounts of fat. To do this, you’re going to focus on higher rep ranges and more volume. You’re also going to have to slightly increase your calories to ensure proper muscle growth.
For your diet, eat at your maintenance level everyday, but on the days you workout, overeat by 300-400 calories. This will allow you gain lean muscle mass without too much fat.
The workout routine for part 2 should focus a lot more on training your muscles to failure. This will give your muscles no choice but to grow.
A sample routine could look somthing like this:
Monday(Chest/shoulder/triceps)
– Flat dumbbell press – 4 sets x 8 reps
– Incline dumbbell fly – 3 sets x 10 reps
– Standing military press – 4 sets x 8 reps
– Dumbbell lateral side raise – 3 sets x 13 reps per arms
– Skullcrushers – 2 sets x 12 reps
– Parallel bar dips – 2 sets x failure
Wed (Back/biceps)
– Weighted chin ups – 4 sets x 8 reps
– Cable rows – 4 sets x 12 reps
– Alternating dumbbell curls – 4 sets x 8 reps per arm
– Barbell curls – 4 sets x 12 reps
– Chin ups – 1 set x failure (with body weight only)
Friday(Legs/calves)
– Back squat – 3 sets x 8 reps
– Reverse dumbbell lunges – 3 sets x 10 reps per leg
– Seated calf raise – 3 sets x 12 reps
– Standing calf raise – 3 sets x 12 reps
What to do after Part 1 and 2?
So after you do parts 1 and 2 of the workout, what do you do?
Well the obvious thing to do is to use your newly sexified physique to seduce and take advantage of lonely cougars at bars, but hey, that’s just me.
Oh, you meant with regards to your workout and diet, my mistake. In that case, it depends on your goals. Do you wish to simply maintain what you got? If that’s the case, then you can simply get away with a simple full body workout 2-3x per week to maintain your muscle mass.
Otherwise, you could continuously repeat parts 1 and 2, striving to get stronger each time.
Screw bodybuilders, fitness models FTW
If you walked up to 100 random women on the street and asked them who do they think is more physically attractive: a bodybuilder or an Abercrombie model, I 100% guarantee that the majority will say the Abercrombie model.
If you’re a bodybuilder who’s reading this right now, then I’m guessing you probably hate the Abercrombie workout I laid out and you probably hate me as well.
Source: Fitmole.com
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Lol. Man, he nailed that post. I definitely agree with his comments at the end like I was saying. He workout looks pretty solid. Remember, stick with one workout plan and finish it through. STOP jumping around! Of course learn more and apply principles but don’t complete drop the one you are on.
Well that’s it for today. Head over to Facebook and drop me a line about this one. Any comments?
Stan
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