My Leap from Strength Training to Symmetrical Aesthetic Gains: Month 1.

I’m not an athlete, professional body builder or weightlifter, but over the years [about 14 years], I’ve experimented with several bodybuilding and strength training routines to acquire satisfactory results. Whilst I’ve been quite proud of my progress in the gym, my greatest accomplishment while indulging in this lifestyle for this long has been my abstination from the usage of anabolic steroids.

Last year I trained for strength, which came at the opportunity cost of aesthetics, but at only 5ft 8inches and 69kgs [152lbs], I managed to: deadlift – 180kgs [396 lbs] for 3 reps with an over-hand grip, bench press 120kgs [264 lbs] for 3 reps without assistance and 140 kgs [308 lbs] for 1 rep with a spotter, front-squatted 120 kgs [264 lbs] for 2 reps and back squatted 150 kgs [330 lbs] for 2 reps. In addition to this I also managed to do 23 pullups in one set with an over-hand grip and overhead pressed 80 kgs [176 lbs] for 3 reps.

When these stats are viewed on a strength scale such as the one provided by exrx.net [see: http://exrx.net/Calculators/OneRepMax.html and http://www.exrx.net/Testing/WeightLifting/StrengthStandards.htm%5D, all my strength lifts reached the “elite” level within months of training with them, all natural. Meaning I can at least compete with the best lifters in my weight category.

Albeit, I have no interest in competing in power-lifting, I only trained like that last year to beat my personal best in all those lifts by age 30. This year however, is all about aesthetics; from being the strongest version of myself to the most aesthetic.

The following routine is a result of years of trial and error, and it has been scripted meticulously to work all the major muscle groups in the human body. It is a full body routine, which will have to be done no more than three times per week. Monday, Wednesday and Friday, or Tuesday, Thursday and Saturday- the rest-days will be needed for your body to recuperate.

The first thing to note is that this post concerns only the first month of the program, which totals a cumulative 18 months. Each month the exercises for each body part will change, so as to keep things interesting and also because the body adapts to the same exercises over time and hence progress plateaus.

This program is designed to develop a balanced physique with aesthetics as the paramount goal. This is NOT a strength-training program, although, naturally, dramatic changes in strength will be made regardless. It is also a routine that one can follow regardless of their gender, level of experience in the gym and reap aesthetically pleasing results.

In the first month, the program instructs 9 exercises per workout, for three sets each, with a rep-range of 8-10 for most exercises and 10 – 30 for the abdominal exercises. Videos of me performing this routine with proper form will follow in this post.

Exercise 1: Front Squat

Muscle groups recruited: Quadriceps, calves (if your hip joint goes below your knee joint in a rep), shins, hamstrings, glutes, core, upper-back, deltoids, clavicles.

Benefits:the best quadricep exercise hands-down, the front squat is a functional movement that will improve your balance, vertical jump, ability to lift things from the ground without collapsing your core or falling on your face. Because of the vast number of muscles recruited in this exercise, doing it regularly will undoubtedly burn a tremendous amount of calories; and because the quadriceps are the biggest muscle in your body, its development will lead to a boost in your metabolism [you’ll burn more fat at rest as well]. In addition to this, it will improve your posture dramatically too.

Do three sets of 10 reps with a weight that requires moderate resistance (if this means doing it with just the bar, then so be it).

Exercise 2: Bench-press.

Muscle groups recruited: Pectoral muscles, shoulder muscles, triceps, abdominal muscles, biceps and the glutes (if you use leg drive i.e have your feet touching the ground).

Benefits: Builds strength in your upper-body. A strong chest equals a strong back and vice versa. If one avoids or neglects building strength in this area they are bound to suffer from muscular imbalances, which will lead to injury and poor upper body posture.

Women often fear working the chest because they are under the misconception that it will affect the size of their breasts negatively (cardio will burn the fat on your chest actually), but in fact the opposite is true, women will benefit from a fuller cleavage and a chest that sticks out more if they do these movements; not to mention the (pushing) strength they gain in their shoulders will be noticeable by them in every day tasks. But dont just take my word for it, read here: http://www.bodybuilding.com/fun/why-women-cant-afford-to-avoid-chest-training.html

Do three sets of 8-10 reps with a weight that requires moderate resistance (if this means doing it with just the bar, then so be it).

Exercise 3: Upright dumbbell rows

Muscle groups recruited: All the muscles in your shoulders and neck.

Benefits: not a functional movement but a great way to sculpt your shoulders. Improves posture. A good follow-up isolation exercise for the shoulders to the much more functional compound exercise i.e the bench press.