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The Ultimate Workout Routine To Build An Aesthetic Body
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In the past 12 months, I've been able to help 55 guys achieve an upper body aesthetic physique. And in this video, I'm going to uncover the workout routines that we use in order to get such results like the one you see on screen. Now, if you are new to the channel, welcome. My name is Tom Sergi. I run the Gorilla Batoon. This is an online physique transformation program where we get results like this each and every week and then we speak about them online so you can apply them to your style of training. So, without further ado, let's get into this video. the ultimate workout routine that builds an upper body aesthetic physique. Now, we've got a series of workout routines that you will have heard of. Uh, and I'm going to just speak about some of them, why I don't use them. So, you've got the pushpull legs times two split. This is for the absolute diehard gym rats amongst you that love getting in there and training your legs twice a week. I can tell you right now, training your legs twice a week is not a good idea unless they are very very small in a weaker area and if you brought them up they would really develop your physique. I would not be training legs twice a week. I've done it for the longest of time I did it. I was able to get a back squat of like 195 up. Uh which I should really show you credibility of, but you're just going to have to take my word for it. I realized that doing legs twice per week, it burns a ton of fuel and it just makes your legs thick and blocky. But if you're like me, my legs were quite well developed. My upper frame was not really that well developed. So me giving two sessions to my legs, which is a lot of volume, a lot of intensity, and a lot of frying on the CNS, that energy wants to be distributed somewhere else. But where does that come from? I think the ppl times 2 really comes from like people skipping leg day in the past and people just not being that strong in the gym and kind of looking big but not being that strong. I've gone down that path. I've been very strong and not that big and let me tell you from experience it's it's not that great because you can't take your numbers outside the gym with you. The only thing you can take is the physique is the muscle on your body. So I would say being strong is great. It keeps you injuryfree. But the levels of strong to like really strong for your weight unless you're going to go and do a powerlifting competition cuz that is your passion. I would say save yourself the energy. save yourself the years of time underneath the barbell pulling the barbell off the floor doing those movements because they just don't yield the same results and it won't hit what you want. Other splits you might have heard of are upper, lower, upper, lower. Again, not a bad split. I would argue better for a female than a male. I don't believe you need twice per week leg days. You got the 3-day full body split. great for beginners, but if you've been training any longer than a year, then you need to be doing uh more volume across the week. And then you've got your custom ones. Custom ones are great once we have turned you into a boulder. I always say this to my members, we're here to turn you into a boulder first, then cut back down, then we can do a custom style routine where we look to bring up certain muscles. So, that leaves us with with the second from the top. Now, we are going to train legs once a week, 100%. We're always going to be training our legs at the very least once every 10 days, but we're going to do ours once a week. Now, this is then going to mean that the other four sessions in a fiveday split are around upper body training. We've got push, we've got pull, we've got chest and back, and we've got delts and arms. Now, the reason why we do delts and arms as their own days because most people have smaller arms, me included, me especially. So just repeating push and pull again is not efficient because you are then deciding to do your arms every time that you are already when realistically if they are a priority area, you're going to want to do them first. I'm actually running a bit of a custom split myself, but I've ran the the split we're going to speak about twice over and done two full bulks. Now I'm doing a custom split. My custom split is geared around chest and arms. So I do chest, legs, arms and delts, rest, chest and back, arms and delts. So I get arms hit twice per week when they're fresh. Same for the chest. Once for the back, once for the legs because they've grown very nicely on me over the past few years. However, if you are coming to me and you've been training any longer than a year, the split we're going to follow is this one here. Let's break this down now and go into it for you. So it is a fiveday split. Push, pull, legs, then your first rest day, chest and back, and then delts and arms. Now, this will allow you to train each muscle group of the upper body twice per week with an effective amount of rest in between. Every 48 hours is enough time for you to rest and recover the muscles that you've trained and then hit them again later on in the week. So, we frequency is very important. There's no point blasting it all. It's not that bro splits are inherently bad. It's just that could the back end of the blow bros split work be used more effective? Like if you're going to smash 20 sets on your chest in one session, if you went 10 on a Monday and 10 on a Thursday, would that be more efficient? Probably. So, let's just break that up. The uh the also need then is we can cram a lot of volume into this program because you are allowing yourself to train it twice per week. So, you can hit 10 sets, 12 sets for a given muscle group once and then twice a week again. And then of course you're going to have intensity, but we'll come on to that after. So this is the split we like to run on push. You're going to start with a pec deck. Why? Well, because the function of the chest is to drive the humorus towards the midline of the body. So if we can get you doing that very action to start with, it's going to then perfect how you press. So the pec deck, you're going to drive your biceps in together to shorten the muscle. With a pec deck versus a dumbbell, the pec deck is going to get harder as you press inwards. uh hitting it in the short position. This is going to add a lot of blood into the muscle. If you don't have that, then you're gonna have to do a dumbbell, but just know that gets harder towards the bottom. Then we move on to our heavy press. We'll come on to why it's two sets in a second. But with this, now we've just done bicep to pec on the pec deck. When you then press, you're not going to be thinking press the dumbbell upwards. You're going to be thinking, I need to converge my bicep back towards my pec because I know that's the function of the chest. When you start to do that when you press, that's how you grow a chest. For years, I just moved the load from A to B. Up, down, up, down, up, down. When I finally understood the start and the end of the muscle insertion and just drive the two together with load, that is when my chest started to grow. Now, here is a method you can use when to really move some solid load. You will do two sets on this exercise. A top set of six to 10 heavy as much as you possibly can. And then you're going to back off the load by 20% and perform the next one for 12 to 15 reps. From there, we're going to move into a flat machine press. Uh, and this is again going to hit the muscle as you press away. Whereas the dumbbell press would have hit it towards the bottom. Then you're into a machine shoulder press, tricep dips as your heavy loadable tricep exercise. If you ever have problems with dips, you can do some form of an overhead cable tricep extension dumbbell later that will raise this and then a straight arm push down. Next, we've got pull day. Single arm pull down on a cable with a bench to support you. You This is going to blow up the lats. The focus for this for the lats, it starts by your hip and it will insert onto your upper arms. Your goal is to drive the upper arm down into your pocket. Then we're into chest supported car row. This is going to blast the upper back and trap region. Do not miss this. Get your chest on the pad. Load that up and blow up your traps. Then we're into lat pull down. So notice how we've got two exercises for the lats with it being such a big surface area muscle. Dumbbell hab curls is going to hit the forearms and the biceps. Rear delt flies just like the pec deck done on a cable and then incline dumbbell bicep curl. Next we've got leg day. So we're going to hit lying hamstring curl and leg extensions as a superset first. Again, same principle as we do for your chest. Hit the muscle in the shortened position first. Get a lot of blood in there before we then go on to our heavy loadable exercise being the leg press. Notice how we're not back squatting. We're going to support your lower back on the bench. And then we're going to drive a lot of plates onto the leg press and then focus there. When you leg press, drive your hips against the pad so that they your glutes don't come off. You don't rotate the pelvis and the pressure isn't onto your lower back. Then you're going to do a Bulgarian split squat to hit the muscle again in the quads and then finish with calf raises and ab crunch. Now that's going to be your first three days. Then you're going to run a rest day. After the rest day, you're going to hit chest and back. So now this is essentially a flavor of push and pull piece together. Pec deck flat dumbbell instead of an incline and an incline machine instead of a flat machine. Just changing where it's harder. So, a flat dumbbell will be harder at the bottom, and an incline, most of them anyway, depends on which brand of machine you use, will get harder as you press it away, or at the very least, it will keep the tension as you press it away. Then, we're going to integrate pull-ups. If you can't do pull-ups, you're going to switch it to lat pull down. If you can kind of do pull-ups, you're going to do one set of pull-ups to failure, two sets of lat pull down as your backoffs. Chest supported Tar row, single arm, lower lat row. This is the same as a single arm pull down, but you're going to row it. This is going to hit the lower portion of your lats. Then we're into rear delt flies. Delts and arms as discussed gets its own day, its own attention so that we can bring up those weaker areas. Tricep dips first because this is our heavy loadable exercise for the triceps. Dumbbell shoulder press off the back of that. Then we're into single arm preacher curl. Putting the arm in front of the body and supporting it on a bench. Dumbbell lateral raises. Standing cable curl for the biceps. Now we're putting the arm behind the body. With it being a cable, you're going to keep the tension on in the length and position of the muscle. From there, we're into rope push downs or any form of straight arm push. You can use a bar if need be. Cable lateral raise or a machine lateral raise and then decline ab crunch to finish. That is how we're going to execute the training split itself. The last thing I wanted to touch on was the tempo. This is the speed in which you perform each repetition. If you've never lifted with good tempo before, it will humble you very very much. The three denotes the time it takes to come down. So, you in this position, you come down. Three, two, one, pause. and then you'll drive back up. The fact of the matter is the tempo makes you lift the load with intent. It makes you lift it with control. Makes you control the way down, stop at the bottom, and then drive back up. So, you are always in control of the load at each element of the movement. You're not just rushing through. People go in the gym and they rush the movements. That's why they can lift a decent bit, but realistically, if I get you lifting correctly, it's going to humble you and the weights are going to come down. Do not let that discourage you. you are lifting with more time under tension under the muscle. Therefore, you're putting more mechanical tension on the muscle, giving it a reason to respond and to grow. That is the main factor. Always understand when you're training, training itself is not inherently what makes you bigger. It's the fact that you go in the m in the gym, break down the muscle, make it do something it couldn't do before, put external load on the body that it's never had before. You will then go out the gym, eat, sleep, recover, repair, then go back in and repeat the process. And that full cycle is how muscle is built. So we'll do further videos on uh nutrition and also on your sleep as well. So we can get the full cycle done for you. So that's the training split I like to use that I found to gain the results that you can see on the screen here for our members in the gorilla platoon. As you can see in the after shots, all with more and better amounts of muscle than they started with. So if you want me to do this for you, there will be a link in the description. you can book a call and see if we are a good fit for you to join the gorilla platoon. Apart from that, if you found this video of value and you like the program, subscribe to the channel and I will see you tomorrow.
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