Get Sexy in one workout Part II: The Alpha Pump-up

Posted: May 7, 2013 in fitness


(Tom Hardy in Warrior: The ultimate Alpha!)

In Part one of this unexpected franchise of blogs, I discussed a workout designed to pump up those sexy parts that make the ladies week in the knees.

Well, a couple of months ago I tried a more subtle approach, and the results were quite unexpected… My plan was to pump up those “alpha” parts prior to a date to give myself a more manly façade to help amplify that subconscious attraction. In the end not only did the target girl want a piece of me, so did her best friend!

So being the generous guy I am, I’ll share it with you. But as a disclaimer, don’t blame me if you get a boatload of unintended female attention!!

The idea of this workout is to volumize the delt and trap muscles. This will help create that broad and intimidating look that we’re after.

Step 1: Pre-workout nutrition – To assist with optimal hormonal response, avoid carbs for at least 3 hours before training, and consume the following:

  • 100-200mg caffeine
  • 10g EAAs (at least 3g leucine)
  • 10g glutamine
  • 5g creatine
  • 5g taurine
  • 3mg melatonin

Step 2: Warmup!! – this cannot be overstated! Speaking from personal experience, a shoulder injury can set you back months, so make sure to do at least 5-10 minutes of DYNAMIC warming up of your shoulders.

Step 3: CNS Activation – to begin this workout we want to activate the brain so that muscles are fired efficiently and effectively

  • Dumbbell Deadlifts with shrugs – 4 sets x 6 reps, 2 min rest between sets – due to the shrug at the top, the weight will have to be lower than what you would simply deadlift. Also keep in mind this is not a stiff-leg deadlift, it is targeting the back, not the hamstrings.
  • Arnold presses – 6 sets using the following wave loading pattern: 9 reps, 7 reps, 5 reps, 9 reps, 7 reps, 5 reps. 3 min rest between sets – as logic would dictate, you will choose heavier weights as the number of reps decrease.

Step 4: Volumize!

  • Dumbbell side laterals – 4 sets x 8 reps, negatives at the end of each set, 1 min rest between sets – to perform the negative, you basically perform a hammer curl to bring the dumbbells up towards your shoulders, then extend your elbows out. Now straighten your elbows until you are essentially in the top position of a lateral raise, then lower as slowly as you can… prepare for the burn on this one!
  • Bent Dumbbell lateral raise w/external rotation – 4 sets of 12 reps, 1 min rest between sets – keep in your mind that for this move we want to target both the rear deltoids as well as the traps/rhomboids. Start with a flat back bent to 90 degrees, your forehead resting on an incline bench, palms neutral/facing inward, and shoulders extended forward (towards the ground). Extend arms up using your shoulders, then at the top externally rotate your arms (rotating thumb towards the ground) while squeezing your shoulder blades together. Do a nice controlled negative back to the starting point.
  • Face down incline Shoulder press – 3 sets x 15 reps, 45 sec rest between sets – lying face down on a steep incline bench use a fairly light weight and press up in a straight line. Because you are on an incline this will not be moving perpendicular to the ground and therefore will become more challenging towards the top of the movement.
  • Dumbbell shrugs – 2 sets of 3 drops using 6, 12, then 20 reps, 1 min rest between drop sets – I find that using 50% of the weight on each drop works well, so for example, perform 6 reps with 80lbs, then immediately perform 12 reps with 40lbs, then 20 reps with 20lbs, rest 1 minute and repeat.

Step 5: Stretch! – Hang from a chin-up bar for 20-30 seconds letting your shoulders stretch as much as possible. Not only will this help the recovery process, but will also help avoid injury.

Step 6: Cardio – in order to get your GH really flowing as well as turning on your fat burning mechanisms, do 5-6 minutes of HIIT cardio on an upright stationary bike.

Step 7: Post-workout nutrition – since this is about volumizing, have the following right after training:

  • 30g when protein (at least 3g leucine)
  • 10-30g dextrose (ie Gatorade)
  • 5g creatine
  • 1-2g MSM

Step 8: strut your stuff!

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Related: Get Sexy in one workout… the Pre-Date pump-up!

  1. […] routine is very similar to the Alpha workout I posted previously, which includes traps into the same […]

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