Start building those muscles!

If you wanna start working out, but have no clue how to actually do it, have no fear. I also didn’t know how to burst the bubble. I didn’t have any idea what to do, how to gain strength, and actually be able to do anything that would toughen me up and make me bulkier.

If you know how to move, you’re on your way already. Everybody has muscles, and we all use them every single day, when we move.

The problem that strikes a lot of us is the speculations about “Where in the world do I start?” You cannot let this thought take over, ‘cause the only thing that’ll do is: slow you down and kill your motivation. You have to think: “I want to do this, so I will”, and do it.

I have some very basic workouts for every one of your muscle groups that I’ll share with you.

Chest:

The push-up is the ultimate way of working your chest. It’s simple, it’s rough and you always have the equipment to perform push-ups. Wherever you are!

The ultimate way of getting the best results from push-ups is to start with the ‘basic push-up’. Your hands should be parallel with your shoulders.

After that, do “Diamond push-ups”. Those are push-ups, where your hands are touching. Keeping your hands closer than your shoulders will specifically target the inner part of your chest, and that’s what gives you that sexy ‘man-cleavage’, which shows your strength when wearing a V-neck! (These are also very good for your shoulders and triceps!)

When you’re done with those two types of push-ups, you can end your chest workout with the “wide push-ups”. Those specifically target – as you might’ve guessed – the outer part of your chest. In this workout, your hands should be further away from each other than when doing the “basic push-up”.

I was not able to do a single push-up before I started working out. If you can’t do a regular push-up, there is an alternative. Instead of having your legs stretched out and resting on your toes, bend your knees and rest on those. It’s important that the weight is still being brought to your upper body, though. Do as many of these as you can, until you can do a regular push-up. Of course one push-up is not enough, so combine it with the ‘easy’ push-ups until you can do enough regular push-ups for them to actually work the way we want them to.

Bonus info:

The push-up actually affects your shoulders, triceps and core a lot!

Shoulders:

Isolating your shoulders is tricky, and you don’t actually have to isolate them in order to have them pop out. As I wrote before, push-ups will affect your shoulders as well. The shoulders are really tough to work out, but it’s worth it! Almost everyone adores a man with a nice set of shoulders, so don’t give up on them even though it’s really hard!

I focus very much on working my shoulders by doing workouts that hit both the shoulders and other muscle groups also, ‘cause that way I don’t have to isolate the shoulders, ‘cause trust me, that’s not fun!

A workout that does target your shoulders very much though, is the “decline push-up”. After a bunch of those, you’ll really be able to feel your shoulders. They’ll burn! Combine the decline push-ups with the ‘regular’ push-ups, and your shoulders will be popping in a matter of no time!

Triceps:

Dips. Dips, dips, dips, dips! “Dips” are absolutely magnificent when you want strong, poppy triceps. There is no workout that beats these when it comes to your triceps. And I bet you can do at least a couple of these.

When you’ve gotten really good at doing the "seated dips", you can start doing the more advanced “hanging dips”. These are harder to do, but they work, too! And it’s nice to spice things up. But I personally like a mix of hanging dips and regular dips, so I do one set of hanging dips, and two sets of regular dips. You can choose how you like to mix things. And you can choose to not mix things at all. Just do the types of workout you’re more comfortable with, so you don’t lose the enthusiasm halfway through your workout session.

Biceps:

The guns! Everybody wants the biceps. But read this carefully: Do NOT focus more on your biceps than all the other muscles! Symmetry is essential if you want a hot body!

The ultimate workout to build strong and rock solid biceps are the "bicep chin-ups". But if you’re a beginner, I can’t imagine that you can do these. They are really hard to do, and you have to gain some strength before this is a reel possibility. Chin-ups are amazing to do, and nothing makes me feel better than doing three sets of chin-ups.

You’re not supposed to read about what I like, though. That’s not gonna help you, if you can’t do chin-ups.

I’d say the biceps are probably the easiest muscles to work. You don’t have to work them as crazy in order for them to be there, almost everyone uses them in their daily life, so working them further shouldn’t really be an issue.

If you don’t have a set of dumbbells, I highly recommend you get one. Dumbbells will get you a long way. You can use them to do loads of curls, and when you’ve been doing that for a long enough time, you’ll be able to do more advanced workouts. There are plenty of different curls you can do to pump your biceps, but I’d definitely recommend starting out with “hammer curls”. Those are easy, and they work.

Back:

Some guys tend to completely forget about their back, when it comes to working out. This is a huge mistake. The back is as well as everything else supposed to be a sexy part of the male body.

Pull-ups are incredible if you wanna work you back, but just like the "bicep chin-ups", these are impossible to do, if you haven’t built the strength to perform these. - Although when you get the strength, these will be good for your lats, which are one of the three muscle groups that really mark a V-shape!

The “inverted row” is a workout I’d recommend any day if you want to have that manly back everyone will adore. It’s not that hard to do, and it carries results with it. You’ll really feel it the day after, when you’ve been doing these! (These will also affect your biceps!)

-          Don’t forget your lower back! Do “back crunches”, and it’ll be there!

Abs:

Everyone talks about abs. We’re all really focused on the six pack, ‘cause we see it everywhere. Having good abs is the new black.

We can all do “crunches”. There is about a million different types of crunches you can do. This is a totally individual thing. Choose the type of crunches you want. I always do a new type of crunches for every workout session, ‘cause I get really bored of doing the same kind every time. Working your abs can be a bit of a drag, so just find a way to spice things up!

Your obliques, though, are really good to focus on, and especially if you’re one of the guys with wide hips and a narrow waist. The obliques can be worked in a ton of different ways as well, and it’s gonna be up to you how you wanna work those. 

At the end of every ab workout, I always do “the plank” for as long as I can. This is what really gets you strength overall, ‘cause it toughens up your core.

Legs:

So you want strong legs, and buns of steel? Yeah, I thought so. These can be worked by doing “squats”. It’s often not necessary to add weight when doing squats. At least not for me. I don’t want my legs to be much bigger, ‘cause they already look pretty big compared to my upper body, and I never was fond of very muscular legs. They tend to get really wide, and I don’t find that suitable for anybody. Do squats, and your legs and ass will be great!

Combinations:

It’s really important that you keep your workouts in a system. Because the different workouts for certain muscle groups will target more different areas on your body, it’s necessary to coordinate your workouts so that you won’t harm yourself when you work out.

The chest, shoulders and triceps cannot be separated completely, so those are good to work together.

The biceps and back are also inseparable, so those are good to combine as well.

You can also choose to do like me, and work everything on the same day. This is a question of what suits you.

Have fun getting sexy!