For those who are interested in starting to get in shape: I'm a massage therapist, personal trainer, and going to school for exercise science & health.
Stop eating grains, dairy, and starchy (potatos, etc.) and sugary shit (including fruit). If you just do that you'll lose fat like crazy. Drink Green Tea daily to boost your metabolism. Replace those empty calories with good fats and proteins. Don't worry about cholesterol, as only 15% of your body's cholesterol is dietary, 85% of it is made within you, and practically 100% of the studies conducted show that people who replace carbs with fat actually lower their cholesterol, triglycerides, etc..
Okay, so now that you're losing fat you don't want to turn into a bean poll. Muscle looks good as long as it's placed right. And, since you're eating enough protein you can start building some muscle on your sexy ass. Here's how you build muscle faster than any other way that you'll ever find:
TL;DR summary: 80-120s time under pressure per exercise. As slow as possible without "stop/go motion" lifting speed. One set to max failure. >3 minutes between each exercise.
Don't count reps (how many times you lift a weight up/down.) Count Time Under Pressure instead. There are four types of muscle fiber in ever muscle in ever person, the fourth kind is the fastest growing and has the potential to be the biggest muscle type. Unfortunately for most, they never develop it because it takes 80 seconds of time-under-pressure to even activate this fourth type of muscle fiber in that muscle group. So, 80 seconds is the minimum amount of time you want to do each exercise for. 120 seconds is the maximum because if you go over 120 seconds then your body won't have the hormonal response of "oh shit..." and you won't flush your glycogen stores, pump adrenaline, etc etc. that ultimately results in more HGH and muscle growth.
You want to do every exercise as slow as possible without getting "stop & go movement." This is because the slower you move the more control you need--your muscles will constantly be twitching to adjust the load balance, even when you don't notice it. The faster you go the less your body needs to do this. As long as you're moving there's no benefit of moving faster--just don't stop moving. As slow as possible is key, don't ever "hold" the peak either, that's dumb shit.
One set is all you need. People like to brag about doing like 6 sets of X x 16 reps in one day for 5 hours..well it's pointless. You trigger the exact same amount of HGH from 1 set as you will from 2, 3, 4, or 5000 sets. You can only grow so much in so much time, and 26 out of the 28 university level studies have shown that there's absolutely zero benefit to doing more than one rep max. Always max btw, not maxing is just a waste of your time. So what if you don't get as much of "the pump" that bodybuilders always talk about, this does nothing for you except make you feel like you got more of a workout. You want to know what that "pump" feeling is? It's pyruvate and lactic acid from your anaerobic ATP cycle... this doesn't benefit you at all.
Take at least 3 minutes between each exercise. This is the biggest mistake I see everyone doing. If you're over 170 lbs of lean muscle then you'll want to make it 3.5 minutes and add another 30 seconds for every 10 lbs after that. This is how long it takes your glycogen stores in your muscles to replenish (or your beta-hydroxybutyrate to replenish if you're on a ketone diet, which you should be for SO many reasons!) Glycogen (or, even better [your body even prefers to use this first] is beta-hydroxybutyrate) is what powers your muscle contractions, so if you start without a full supply you won't be able to fail as hard as if you just wait a bit for full energy stores.
Okay, so now that you know how to exercise, I'll tell you WHAT to exercise:
Some people are retarded, "You want nice abs? DO CRUNCHES!" is the WORST advice you can give someone. Exercising makes your muscles bigger. I know plenty of power-lifters who don't have 6-packs, and I know plenty of skinny bitch boys who do. Muscle definition is how you define a muscle, and that's 100% based on body fat percentage. The only way to lower your body fat percent is by dieting. Cardio is a stupid waste of time, why spend an hour running and guaranteeing bad knees by 45 if you could burn the same amount of calories by sleeping for two hours? I could go on and on and on about how "cardio training" doesn't exist, because your lungs can only be as healthy as the rest of your body..they're not a freaking muscle, you morons, you can't train them!! Okay, well now I'm just ranting. Enough with the, "do not's". If you just forget everything you've previously been told, and do these specific exercises, you will get as close as you ever can to getting a "golden ratio body."
The best way to reach max failure is by isolating a muscle group as much as you can. These exercises target the specific muscle groups that you want to pop out for men's looks. This isn't about becoming a power lifter, this is about looking like a Demigod as fast as possible.
After four weeks of exercise your muscle gets used to those movements, so you need to switch it up. In this routine you're always working the right muscles in a perfect cycle of good isolation movements after you've done target compound exercises to get them ready for failure, which is only necessary to strengthen the stabilizers for the muscle so that it can get bigger with no holdbacks. You also want to do lighter weights once in a while so that when you do heavy weights again you re-trigger more HGH.
One more thing before I give you the routine: Two day splits are the best if you actually want to get somewhere. Taking 2-3 days off after every heavy exercise day is pretty much a requirement for anyone over 150lbs, it just takes that long to recover. We all know working a specific group is best just once a week because it takes > a week to recover, but most of you doing 3-5 day splits are just being meat heads. Wake up in the morning and squeeze your hands into fists, if you feel weak then you need to take the day off-it's that simple. Take at least 2 days off between each set. I just lift on Monday (arms/chest) & Thursday (legs/back/shoulders.)
There are so many more things that came into creating this routine, but I'm not going to type it all out so just shut up and do it. A lot of you will say, "Oy..dat exercise don't work dat muscle?!" Well, there are a lot of ways to do an exercise. Do it so you target the muscle I say it targets. *Ahem*:
Week 1, Set 1:
Incline Dumbbell Fly - Pec Minor. Perform a dumbbell fly on an incline bench.
Decline Dumbbell Fly - Pec Major. Perform a dumbbell fly on a decline bench.
Dumbbell Elevator Curls - Biceps. Normal curls but you lean forward and bring the weight up to your armpit instead of in front of you, to minimize deltoid engagement.
Dumbbell Pullovers - Triceps and Lats (Yeah, I know lats are on your back..now gtfo.) Lay on decline bench and pull two dumbbells, further than shoulder with apart, from above your arms straight above your head to your arms straight above your head.
Standing Medial Calves - These calf exercises are the only ones that you'll do quickly, you want to explode onto your tip-toes each rep. Do as many reps as you can like this; touch your heel to the ground, explode to the tip of your toes. Keep your toes engaged the whole time.
Standing Lateral Calves - Do these leaning/pushing with your hands on a wall in front of you. For medial calf you want your feet wide and pointed out, big toe pushing to the ground. For lateral calf you want your feet closer together and pointed together with your little toes pushing to the ground. I do these without shoes on, really burns in places you didn't know exists.
Dumbbell Bent Row - Straddle over an incline bench with your chest pressed to the bench, let your hands act like hooks with your biceps/triceps completely relaxed and pull your elbow back. Keep your elbow out about 45* from your waist.
Lateral Dumbbell Raises - Grab some lighter dumbbells in each hand and raise them to your side, parallel to the floor.
Remember to do everything as slow as possible!!
Week 2, Set 1 while using Fat Gripz when available.
Week 3, Set 2:
Incline Barbell Bench - You know what to do.
Decline Barbell Bench - " "
Barbell Elevator Curls - Barbell instead of dumbbell. A lot more weight than what you used with dumbbells.
Barbell Overhead Press - " "
One Legged Squat - Look up how to start doing this. Chances are you'll fail royally at first, but you'll get it in a couple weeks.
Opposite Leg Squat - Once you can do it just hold the light dumbbells out in front of you (really helps with balance at first.) Raise the weight of the dumbbells until you can go longer on your legs than your arms, then start holding a heavier barbell closer to your chest for exercise weight.
Barbell Bent Row - Same as dumbbell bent row, but with a lot heavier barbell.
Anterior Barbell Raises - Instead of lifting dumbbells to your sides, lift a barbell directly in front of you with a heavier weight.
Week 4 do Set 2 while using Fat Gripz on applicable exercises.
Week 5 and 6 do Set 2 followed by Set 1 (Set 2 arms/chest, then set 1 arms/chest on your arms/chest day, etc.), no Fat Gripz on any of these days.
Then just keep repeating until you have the body you want. Notice that there's no abs or cardio? No need for that shi..