This blog is for all the people who want to look jacked in a T-shirt. First off if you have to wear smediums, tight V-necks, or affliction T-shirts to look like you have a gym membership, this blog is for you. To look "jacked" in a T-shirt you need to concentrate on the muscles that really stick out. First off Traps/neck, nothing sticks out more like a sets of traps and a thick neck! This is priority 1. Next your triceps head down by the elbow. Third rear delts and you can add chest and biceps last. The reason I put chest and biceps last is because everyone lifts for chest and biceps and rarely is anyone lacking to the point to where its noticeable.
Here is what you do
First Food- Make it a point to eat at least 1 gram of protein per pound of Bodyweight- 1.5 g per pound is optimal. Eat good carbohydrate sources with most meals and healthy fats with most meals.
Second your lifts.
Day 1
Some for of bench press for 3-6 reps. This should be performed around 65-75% of your 1 rep max
Next Choose a triceps extension exercise (JM press, Dicks press, Laying Triceps extension, French press etc...) and do 4 sets of at least 10 reps
3rd exercise this day choose an upper back exercise (Face pulls, Scap Retractions, Band pull aparts, Overhead shrug) and also do 4 sets of 12-15 reps
4th Choose a shoulder lateral combo (front/side raise combo, Shoulder boxes, I's, T's, Y's) do 3 sets of 10
5th Choose a biceps exercise and do 3 sets of 12-15 reps
Day 2
Some form of Squat (front squat, squats, Zecher Squat) do this for 5 sets of 4-6 reps with a moderate weight
Some form of Deadlift (Deadlift, Block pulls, Deficit Deadlift) do 3 sets of 3-5 reps
Heavy Shrugs 4 sets of 12-15 reps
Choose a row (bent over row, Prison rows, Kroc Rows, Pendelay row, etc...) do 3 sets of 4-6 reps
Choose a pull up/pull down for 3 sets of 10-12
Finish up with abs
Day 3
Close Grip bench (you can do these either to the chest or off boards ex. 1 board, 2 board, 3 board) 2 sets of 6-10 reps
Choose an Incline exercise (incline bench, incline flys) or substitue an overhead press for 2 sets of 6-8 reps
Choose a triceps exercise for high reps (band push downs, rolling triceps extensions, tate presses) you should do 4 sets of at least 20 reps, up to 50 reps per set
bent over flys for 3 sets of 12
Finish with some push ups (diamond, regular, etc...) 1 set for as many as possible
This is a good 3 day a week attack of the muscles that fill out a t-shirt. Biceps should not be a big focus because the triceps makes up 2/3 the size of a persons arm. Squats are in there to stimulate anabolic activity in the body. With the Main exercises, you should start out in the 65-75% range but then increase 2-5% each week depending with the same rep scheme.
Also every 4th week should be a deload, which means everything you do should be about 50% or less sets at 60%
A word on periodization- You can put this in 4 week blocks with your main lifts, example the first 4 weeks will be doing 5 reps on main lifts at a lower percentage, the next 4 weeks 3 reps on the main lifts at a higher percentage, and finally 1-2 reps on main lifts at around 90-95%
Example
Bench press, week 1- 225x5, week 2- 235x5, week 3- 245x5, week 4 175x5
week 5- 250x3, week 6- 255x3, week 7- 260x3, week 8 185x5
week 9- 265x2, week 10-275x2, week 11- 285x1, week 12- 195x5
then reset and start over
With your secondary exercises you do want to move up in weight each week, also backing off every 4th week. Stick with the same secondary exercises for 4 weeks then change them up.
This is as simple as I can make it. In 12 weeks time you should be starting to fill out a T-shirt!
as always consult your physician before starting any weight program. This blog is of the opinion of the author who assumes no liability for those who follow at their own risk. The author is a USAPL Powerlifter and has carried certifications for ACE as well as been the former training manager at Golds Gym.
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