Those of us who are into bodybuilding have a common goal: to look bigger so that we get some notice from everyone else. Just to get some credibility from our single, lonely lives. Growing muscle to look bigger can work like a miracle. Just kidding!!! Or am I?
Looking jacked with or without clothes is every gym-goer’s dream. When people notice your gains, it hits differently. The first time I got praised on the streets, I was coming back from the gym, and suddenly a middle-aged guy looked at me and asked how many years I had been working out and what he could do to look like me. I will not lie; it felt really good to get noticed.
There are eight major muscle groups in our body. Eventually, you will need to work on every one of these to look aesthetically pleasing. However, you cannot grow all of them simultaneously. It will take time to develop every major muscle group.
If you focus on developing the most important ones earlier, then you can achieve that jacked look pretty quickly comparatively.
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Which Muscle Groups Should You Prioritize?
When I am talking about the jacked look, I am referring to buff but with an average body fat percentage of 15% – 25%. If you are over that, then even though you will look bigger, it will look like you are fat rather than fit.
To look bigger and aesthetic, you mainly need to focus on four muscle groups. I will list them sequentially based on their importance. This is my personal opinion, and it may vary from person to person.
Shoulders
The best way to look bigger is to have huge shoulders. It gives you a wider look from the front. When I am talking about shoulders, I emphasize the side delts. The side delts give you the pop-up look. The front and rear delts already get enough stimuli from the chest and back exercises, so if you do not put separate work for them, even then it is totally fine.
If I see a guy with wide, rounded shoulders, my first reaction will be not to mess with him. Shoulders complement the lack of other muscle groups. If you have a blocky waist, it will get compensated because of your wide shoulders.
I have written separate articles about dumbbell shoulder workouts and also shoulder workouts using cables you can check it.
The best exercises, according to me, to grow big side delts are:
Lateral Raise
One of the go-to and most popular exercises for side delts is lateral raises. There are a lot of variations, but the dumbbell lateral raise is the most convenient. However, if you have access to a cable machine then perform the cable lateral raises.
How to perform it:
- Grab a pair of lightweight dumbbells and position them on each side of your waist.
- You can bend a bit or remain straight to perform the exercise.
- Lift the weight at least to your shoulder level. If you have good shoulder mobility, you can even raise it further.
- To make the exercise more effective, lower the weight slowly till it reaches waist height. It will put constant tension.
- Go for higher reps, like 12 to 15 for 3 to 4 sets.
Cable Y-Raise
Cable Y-raise puts good emphasis on the stretch position of the side delt, which promotes muscular growth.
How to perform:
- Put the cable pin in line with your waist and grab the D-handle.
- Hold the machine’s platform for more stability. If you are doing one hand at a time, lean over the machine a bit.
- You must use light weights to get the most benefits. The form is king here.
- Raise the weight sideways so that your body forms a Y-shape in the top position.
- Lower the weight slowly and contract as much as you can.
- Perform 10 to 12 reps for 4 sets.
Back
When you have a big back, it will complement your whole body, especially if you have flared-out lats. When wearing shirts, it will give you a jacked look. Everyone wants a V-taper look, and having a big, wide back just gives you that.
Together, there are a lot of muscles in the back. To look big initially, you can put most emphasis on the lats and upper back region.
If you ask me, the best exercises for growing a wide back are:
Assisted Pull-ups
I recommend assisted pull-ups instead of regular pull-ups as most people are not strong enough to pull their body weight, and even if they do, most do not maintain proper form throughout the exercise.
How to perform:
- If you are new, use 10–20 pounds less weight than your current body weight. If you weigh 100 pounds, then put the pin on 80 pounds.
- Stand on the machine and grab the bar wider than shoulder-width.
- Stand or kneel down (depending on the machine) on the rest pad.
- Arch your back by pulling the shoulder blades down and tightening your core.
- Slowly go down by controlling the weight, and hold that position for a second.
- Pull your body up to your chin height or chest height.
Assisted Chin-ups
For the same reason as pull-ups, I will recommend assisted chin-ups.
How to perform:
- Stand on the machine platform and grab the chin-up bar.
- Grab the bar at shoulder-width or a bit closer.
- Stand or kneel down (depending on the machine) on the rest pad.
- Arch your back by pulling the shoulder blades down and tightening your core.
- Slowly go down by controlling the weight, and hold that position for a second.
- Pull your body up to your chin height.
Chest-Supported T-Bar Row
You will need some kind of rowing movements also to grow a big back. I love doing chest-supported T-bar rows as they are stable and very easy to use, and you can progress very easily.
How to perform:
- Stand on the platform and rest your chest on the chest pad.
- You will usually find two handles: one straight and the other rotated inward. Grab the straight bar, as it will emphasize the upper back muscles, especially the teres major. The inward handle will emphasize the rotator cuffs and rear delts.
- Use moderate weight for this exercise.
- Unlock the bar and pull towards your chest.
- Slowly lower the weight down and get a full stretch in the bottom position.
Arms
Arms are the most highlighted body parts. If you wear sleeveless or even half sleeves, your arms are the ones that will be in the limelight.
Arms are considered king when it comes to showing off. Having big arms mostly indicates having triceps. Triceps almost cover 2/3 of the arms. Having big biceps along with them is a bonus.
For growing my triceps, two of my favorite exercises are:
Skull Crushers
One of my favorite triceps exercises is skull crushers. It puts a lot of emphasis on the stretched position.
How to perform:
- Put the EZ-bar on the top side of the bench.
- Lie down on the bench, grab the bar, and put it over your head. Your head should be on the top side of the bench so that you can fully descend the bar.
- Hold the bar straight, then slightly bend your arms towards your head. This will generate more flexion in your triceps.
- Keep your elbows fixed and slowly lower down the weight behind your head.
- Bring the weight back up to the starting position. Do not move your elbows during the exercise.
Cable Overhead Triceps Extension
It is also a great triceps exercise. It can be performed in many ways with various attachments. I will recommend you use a V-bar or a straight bar. It will be best if you do not use a rope attachment for this exercise.
How to perform:
- Set the cable at the lowest setting or waist length.
- Always use moderate weight in this exercise; do not go for heavier weights.
- Grab the attachment and put it slightly behind your head in an overhead position. This will be the starting position.
- Create a slight arch in your back and fix your elbows over your head.
- Push the weight up and extend your arms fully at the top position.
- Slowly descend the weight until your arms form a 90-degree angle.
Chest
The chest gives you an armored look. The padding of muscles that gets popped out of the clothes looks insane. Most people have a well-developed mid-chest but lack in the upper chest area. So, put more emphasis on growing the upper chest.
The exercises I will recommend to you are:
Low-to-High Cable Fly/Cable Underhand Fly
Fly movements are best to grow the chest as they put more tension on the stretched position.
How to Perform Cable Underhand Fly:
- Set the cable pin at the lowest setting (you can try different settings and check which provides more tension in the upper chest).
- Use moderately low weight.
- Grab the D-handles in the underhand grip (palm facing upwards).
- Take one or two steps forward and arch your back. You can put one leg forward for more stability.
- Push the weight up until your hands reach chin height. Keep a slight bend in your arms.
- Slowly descend the weight with complete control until you reach the starting position.
Pec Deck Fly
It is a very easy exercise to perform, but it provides great benefits. The movement’s path is fixed, so it is harder to screw up the form.
How to Perform Pec Deck Fly:
- Adjust the machine seat height so that the machine’s handles align with your chest.
- Adjust the machine pin according to your chest flexibility. Ideally, set the pin so that your elbows remain behind your shoulders in the stretched position.
- Keep a slight arch in the back and fix your shoulders with the machine’s backrest.
- Keep a slight bend in your hands (a fully straight hand will engage the biceps) and press the handles till your hands almost touch each other. It should look like you are hugging a big tree.
- Slowly release the weight by controlling it until you reach the fully stretched position.
Incline Dumbbell Press
When choosing a pressing movement for the chest, I will first choose cambered bar pressing, but most gyms do not have them. The best alternative for that is dumbbell presses.
How to Perform Incline Dumbbell Press:
- Set the adjustable bench to a 15- or 30-degree height, which will usually be the first or second pin of the bench. Sit on the bench and put the dumbbells over your knees.
- Arch your back by retracting the shoulder blades backward.
- Lie down on the bench. The arch formed in the back should be at least that much from which you can slide your hands easily.
- Position the dumbbells on each side of the chest. Tuck the elbows a bit so that they form a 45-degree angle.
- From there, press the weight up till the dumbbells almost touch each other at the top position.
- Slowly lower the weight and stretch your chest as much as possible by lowering the dumbbells to the sides. Try to touch your front delts with the dumbbells while lowering them down.
Summary
The recommendations are totally based on my personal experience. Having these four muscle groups developed will give you the desired jacked look.
Did I miss the legs? Yes, I know I have not mentioned the legs, though it is a very important muscle group for aesthetics. However, in the initial stage, you cannot focus on every muscle group. Take one step at a time so you do not mess up.
Most people admire the upper body more than the lower body, truth be told. I am not saying you do not need to train your legs. You must train your legs. I am trying to say that develop the four muscles sequentially over time and put more emphasis on leg training after that.
Do you agree with my pick? Let me know your thoughts in the comments.
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