How To Get Jacked
So you want to get jacked, yeah well join the club. You probably don't have what it takes to be honest. It is hard work, its challenging, it takes brute force effort. It takes consistent brute force effort. It takes pain tolerance. It takes a special kind of "I'm not good enough, let me prove myself". You probably had too easy of a life to really have the grit to commit to a training program for long enough to make some real gains.
To get jacked you need to lift heavy, with intensity and be consistent with it. Sure you can make some little gains pretty fast but to make those 30-40 pounds of muscle mass gains you are going to need to track your progress and keep pushing each gym session.
To be honest, if you are a beginner and are logging your lifts you are spending too much time writing and focusing on your program and not your effort, not the actual work. The actual work is doing the lifting, not researching what program to do, not doing math, not counting carbs, not adhering to a program honestly.
If you are a beginner you should be eating so much and lifting so hard, gaining so much strength that there is no reason to track it. You only need to track it once you have started to slow down from the exponential strength curve that a beginner gets.
You should just be raising absolute hell, every time in the gym you are lifting more and getting mentally stronger.
Another thing, if you are following a program and only doing the minimal amount of work, stopping at 12 reps because it says 8-12 reps or only doing 5 reps on a 5x5 when in reality you could do 20 reps if someone had a gun to your head then you my friend are lying to yourself. You are playing a game with yourself, setting yourself up for failure. You aren't pushing yourself.
Get rid of the programs, go do 20 sets on chest. Go do 20 rep squats. Do drop sets, do super sets. Do all of it, do it intuitively. Don't let the program restrict you. The reason people have programs is to sell you their "method" which is to build their brand or to put it into a format to sell or to market themselves. You need to go to failure and rest, then do it again and over and over, then go eat all day long, taking naps, sleeping long restful nights, getting up early to rape the gym again day after day for a year. Then you can take it easy and follow a program.
Programs are mostly used for pussies who need someone to tell them what to do. You know what to do. You just want to stop short of failure and let the program dictate you. Why don't you stop using the program so much and depending on it. You know you could be doing more than you are doing.
Not all programs are bad and they have their utility but you are looking for someone else to tell you exactly what to do without using your own intuition. You need the basics yes, you need some form yes but you need ALOT more intensity, effort and heart than you do a program.
We don't have a lack of bodybuilding programs to follow we have a lack of discipline to go into the gym everyday and exhaust your muscles to failure day after day.
So, if you are a beginner just focus on a few lifts
The first few months you should be able to alternate A and B workouts every day, Monday A, Tuesday B, Wednesday A, Thursday B, Friday A, Sat B Sunday Off and start Monday with whatever you didn't train on the last day for example in this case it would be workout A
For the first few months do sets of 5 sets of 12 reps on everything, use assistance on the chin-ups with a band or machine but keep getting stronger by reducing the resistance.
Go to failure on these sets, don't worry about getting it perfect, its not and if you are hitting everything perfectly then you aren't training hard enough.
You aren't going to failure and you aren't lifting enough weight.
For example, if I gave a beginner a program to do 5x5 you would would stop your reps at 5 and most likely you could really do 5x10 with that same weight, thats why we are increasing the reps to 12 on each set.
This will also focus on building strength in the reps not just strength without the reps, you want to be able to do heavy weight for reps not just heavy weight.
You should be eating at least 3000 calories per day, you should be sore everyday and you should be sleeping like a rock. You can add accessory exercises if you want like shrugs 5 sets of 20, biceps and triceps, lateral raises, calfs etc. all high reps 20 reps with 5 sets
Don't be a bitch, keep pushing hard and eating.
You should be able to put on 30-50 pounds in your first year doing this
Every second workout add 5-10 pounds on each lift, if you can do more than 12 reps then add more weight or go to failure
You should go to bed thinking about the exact amount of weight that you are going to lift for each exercise the night before, you already know on bench tomorrow you have to do 185 for 5 sets of 12
Do rotator cuff exercises every other day, do a light 5 minute yoga routine every morning, take vitamin d 6000IU daily, 5 grams of fish oil daily, 5 g creatine daily, eat at least 500g of carbs daily, take a multi, take a probiotic, drink milk, eat beef and eggs, don't drink excessive coffee all day, don't watch porn, focus on your studies or your business, don't overuse social media
After 3 months of this, if you have put 50-100 pounds onto your squat, 50 pounds on your bench, 100 pounds on your deadlift, you can go to a push pull legs split
Traps and Rear Delts
Keep it simple.
Pick three exercises per body part that are your favorite and do them for 3 sets of 8-20 reps
So each workout has 20-27 sets per workout roughly except for traps and rear deltoids... they get enough work from other exercises.. so just focus on punishing your muscles starting with the compound lifts first for example
Chest - dumbbell flat press - 3 sets of 15, incline barbell press 3 sets of 12, cable fly 3 sets of 20
Shoulders - lateral raises 4 sets of 20, dumbbell press 4 sets of 12 enough shoulders on this day
Triceps - lying EZ bar skull crushers 3 sets of 15, rope press downs 4 sets of 20, finish with push ups to failure 3 sets with 20 second rest between sets
If you want more routines leave a comment
Go crush it, eat hard, train hard and sleep hard, rinse and repeat...put in the effort for a year and see the massive difference you can make, or just sit there and accuse all the jacked guys of being on roids to justify your jealousy, the choice is your comrade. It has always been yours and nothing is more rewarding than hard work for the sake of hard work.