Ok, I hate to do this, because I know most of you think their fairy wannabe bodybuilders, and a lot of them are. but the truth is, i'm not doing this ALL for practical reasons, i'm doing it for vanity reasons, and i don't think i'm alone here either.
My question, is this basically the same exact thing as a bodybuilder workouts, except you neglect to work your back?
Or is everything exactly the same science, and in all depends on your genetics.
My issue is my back, its becoming huge, i'm starting to look like a Huge V monster besides a sexy H, if that makes sense :\ Also it's making my chest look smaller too.
Should I stop Back exercises all together for the male model look, or is this the way my body is, and i have to live with it?
Please don't respond if you don't have anything productive to say.
02-18-2011, 03:10 PM #1
Sorry, but Abercrombie Fitch Model Workout.
02-18-2011, 03:33 PM #2
I'm not an expert but if you think your back is getting to big just cut back on the exercises. Its not a good idea to stop working out your back all together especially if you continue training other parts of your body. If i were you I would cut back on the back workouts depending on how imbalanced it is with the rest of your body. When they even out continue to maintain.
Example: Back is a 10 and rest of body is a 9 only back off slightly if at all. If back is a 10 and rest of body is a 2, cut back quite a bit on the back (without dropping it all together) and focus more on getting the rest of the body up to speed.
If it is like the latter situation you could maybe stop weight training your back for a bit, but don't totally neglect it- do some body weight exercises for it or maybe some yoga. Yes, yoga.
02-18-2011, 03:50 PM #3
- Join Date: Jun 2010
- Location: Illinois, United States
- Age: 26
- Stats: 6'3", 200 lbs
- Posts: 5,127
- Rep Power: 1304
02-18-2011, 03:51 PM #4
- Join Date: Nov 2009
- Location: United States
- Age: 26
- Stats: 6'1", 182 lbs
- Posts: 1,735
- Rep Power: 0
02-18-2011, 04:44 PM #5
02-18-2011, 05:13 PM #6
02-19-2011, 12:10 AM #7
02-19-2011, 12:54 AM #8
- Join Date: Jul 2008
- Location: United States
- Stats: 6'0", 195 lbs
- Posts: 440
- Rep Power: 100
I've come a long way and I had your same mentality of prioritizing what was aesthetically appeasing. While this is ok you CANNOT neglect muscle groups because you'll end up in the hospital or with a bad injury. Can't look good for the ladies if you're shoulder quit on you and you're out of the gym for 6 months.
I had the same issue with turning into a hulk instead of into a model physique so this is what you do. Instead of SCALING back the back exercise like my friend up there suggested, simply change the routine to focus on strength rather than size. Do the same amount of volume for you back but instead of hitting 8-12 reps lift really heavy at VERY LOW REPS (3-6) This will increase your strength accordingly while limiting your hypertrophy (size) stimulation.
Eversince I did this, my back has gone down a bit in size but has gotten tremendously strong, enabling me to make my OTHER workouts that much better and my chance of injury goes down. And one more thing. I found that if you're looking for the model physique it's really all about Body fat percentage. These guys are cut and only LOOK like they have a ton of muscle because the lack of fat against the little muscle they do have makes their muscles look huge. So get your body fat percentage down and you'll find you're plenty big enough for this type of look (if that's really what you're going for) All in all, never eliminate a body part, only change whether you do high reps (for size-limit strength gains) or low reps (for strength-stop size gains) AND eventually cut your BF%.
02-19-2011, 02:05 AM #9
- Join Date: Nov 2010
- Location: United Kingdom (Great Britain)
- Age: 29
- Stats: 5'10", 215 lbs
- Posts: 85
- Rep Power: 68
Hi OP, I know an Abercrombie model and was given his exact workout.
Flat Smith bench 12-15 reps, 10 sets
Incline Smith bench 12-15 reps, 10 sets
Decline Smith bench 12-15 reps, 10 sets
Flat DB Flyes 12-15 reps, 10 sets
Incline DB Flyes 12-15 reps, 10 sets
Decline DB Flyes 12-15 reps, 10 sets
Pec dec 100-1 reps, 10 drop sets
Da Gunz (if you have a licence)
Barbell Curl 12-15 reps, 10 sets
Barbell Close-Grip Curl 12-15 reps, 10 sets
Barbell Cheat Curl 12-15 reps, 10 sets
DB Curl 12-15 reps, 10 sets
DB Hammer Curl 12-15 reps, 10 sets
DB Bicep Curl on Bench 12-15 reps, 10 sets
Preacher Curl 12-15 reps, 10 sets
DB Concentration Curl 12-15 reps, 10 sets
Barbell Curl 100-1 reps, 10 drop sets
All exercises for 12-15 reps, 10 sets
Get serious: just say NO to chicken legs
Standing Calf Raise 12-15 reps, 10 sets
Seated Calf Raise 12-15 reps, 10 sets
Donkey Calf Raise 1000 reps in one burnout set (use your training partner\boyfriend for this)
Optional (pros only)
Leg extension 15x1
Leg Curl 15x1
Lat pull down 15x1
Rip it up!
Cardio 4 hours (only 3.5 hours necessary if you have AIDS)
This programme should be performed 6x a week on a 1200 cal. diet consisting of nothing but oats, tuna salad, and (ahem) protein shakes.
Spend the rest of the day tanning, waxing, bleaching your teeth, and having anal sex with other Abercrombie models.E-Stats:
Bench Press 300kgs x5 (very weak as I have a broken wrist)
A2G Back Squat 375kgs x3 (poor as I only started squatting last week)
Deadlift 600kgs 25+ reps (I'm not prepared to go heavy with DLs as I have a slipped disk)
One-Armed Clean and Press 300kgs (I was talking on the phone with my other hand so not my true 1rm)
My lifts are so weak! It's so humilating to post them . . .
02-19-2011, 03:25 AM #10
And to the guy above with the abercrombie model routine, lol, I knew I was going to get some **** on this post, but U actually put some work in ur lulz tho.
02-19-2011, 04:05 AM #11
03-15-2012, 03:48 PM #12
By Skinnykid300 in forum Workout ProgramsReplies: 50Last Post: 10-17-2009, 06:44 PM
By IcanEATyou in forum Teen BodybuildingReplies: 3Last Post: 04-05-2009, 06:32 PM
By red-tiger in forum Workout ProgramsReplies: 3Last Post: 11-25-2007, 05:14 PM
By JustinKim943 in forum Workout ProgramsReplies: 2Last Post: 04-21-2006, 07:54 PM
By BIGballer0107 in forum Workout ProgramsReplies: 5Last Post: 06-17-2002, 09:31 AM