In the event you goal to attain that jaw-dropping, head-turning physique, you will need to construct your muscle groups to be greater, lose fats to look leaner, and create the phantasm that you’re jacked out of your thoughts. If that is what you need, then there are particular muscle groups that you’ll want to give attention to to attain the jacked and juicy look.
On this detailed information, I wish to discover the world of “present” muscle groups—these eye-catching, attention-grabbing muscle groups and the perfect methods to work them so you can begin wanting greater, a lot sooner!
Desk of Contents
The 4 Muscle tissues To Construct If You Need To Look Jacked
Biceps
Triceps
Pectorals
Shoulders
Outro
The 4 Muscle tissues To Construct If You Need To Look Jacked
1. Biceps
Ah, the biceps – probably the greatest methods to point out off arm power and look. Why are they so nice to work on, you ask? Effectively, for starters, well-developed biceps can flip heads wherever you go. When you consider it, they’re one of many solely muscle groups that present whenever you put on a shirt. In the event you ask a random individual to make a muscle, what’s the very first thing they’re gonna do? Precisely. Some kind of biceps flex.
The biceps brachii encompass two heads – the lengthy head, which sits on the skin of the arm, and the quick head, which sits on the within of the arm nearer to the physique. Collectively, these muscle groups kind the long-lasting “peak” that bodybuilders attempt to attain.
Usually, when coaching, you begin off the exercise with some type of heavier, compound actions. Throughout these compound actions, your biceps (or triceps) are not directly labored, so you will not must focus an excessive amount of on direct quantity work to offer them the eye they want.
One of the simplest ways I’ve discovered to coach biceps with out overworking them is so as to add two to a few isolation-type actions (my favorites beneath) to the tip of your exercise. I sometimes add my bicep work on the finish of one among my again days!
How To Develop Your Biceps
Incline Bicep Curls
Not solely are incline bicep curls train my favourite motion for the biceps, however analysis has additionally proven it to be probably the greatest methods to focus on them.¹
Determine 1: Oliveira LF, et al. (2009)
Adjusting a bench to a 45-degree angle will increase rigidity on the biceps, particularly the lengthy head, all through the complete vary of movement, making incline bicep curls probably the greatest methods to pump up these biceps.
How To:
Sit on an inclined bench; a 45-degree angle is your finest guess.
Maintain a dumbbell in each arms, palms dealing with ahead, and curl the weights upwards whereas preserving your elbows pinned to your aspect till you attain no less than the mid-range.
Squeeze the biceps on the prime, specializing in a full contraction, then decrease the weights with management again to the underside.
I like to recommend capturing for about three units of 10-12 reps.
Preacher Curls
Elevate your bicep positive factors with preacher curls, which places a greater give attention to the wanting your biceps since your arms are in entrance of the physique. You’ll be able to management the motion and higher isolate the bicep utilizing a preacher or inclined bench.
Do not ego carry on this train; I’ve seen one too many individuals tear a bicep whereas attempting to go heavy on a preacher curls. Research has proven that utilizing a lighter weight you’ll be able to deal with will nonetheless lead to practically equivalent positive factors in muscle mass and measurement.²
The most important distinction is that utilizing lighter weights and specializing in muscle fatigue reduces the chance of harm.
How To:
Seize a barbell, EZ curl bar, or a cable deal with with an underhand grip and sit down on the preacher curl bench along with your toes flat on the ground.
Modify the seat so your higher arms and chest contact the arm pad.
Whereas preserving the higher portion of the arms involved with the arm pad, decrease the load till your arms are virtually fully prolonged.
Begin to return to the beginning place and carry till the load is degree along with your shoulders.
End the motion by squeezing your biceps arduous.
I am an enormous fan of doing these final and feeling the burn with three units to failure.
2. Triceps
Now, let’s shift our focus to the triceps—which, surprisingly, I see individuals usually overlooking. Similar to your biceps, they’re one of many solely muscle teams seen everytime you put on a T-shirt. The truth is, I do know the triceps play an even bigger position in arm measurement and the way jacked you look on account of being roughly 65% of the arm’s mass!
A part of the rationale they’re so massive is that the triceps brachii is comprised of three heads—the lateral head, located on the outer a part of the higher arm; the lengthy head, which extends from the scapula to the elbow; and the medial head, positioned on the internal aspect of the arm.
Most individuals suppose that in the event that they hit each head of the triceps, they’re getting a whole triceps exercise routine. Sadly, most actions lack when contemplating the triceps’ total vary of movement. We additionally want to make sure that the workouts we use stretch and work the lengthy head.
All through the years of coaching shoppers and figuring out myself, I’ve discovered that the triceps sometimes react nicely to heavy weights with progressive overload and that the angles at which you hit them play an enormous position through which head will get the emphasis.
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How To Develop Your Triceps
Overhead Tricep Extension
Much like the lengthy head of the biceps, the tricep’s lengthy head tends to get ignored, primarily on account of being the one head that crosses the shoulder joint. To blast your lengthy head, you will need to put your shoulder in a level of shoulder flexion, making an overhead extension probably the greatest choices.
The truth is, in line with this analysis article, Triceps brachii muscle hypertrophy is considerably higher after cable extension coaching is carried out within the overhead moderately than the impartial arm place.³
Determine 2: Maeo, S., et al. (2023)
How To:
Join a rope accent to a cable system, and set the cable slightly below shoulder degree.
Maintain the rope with each arms and prolong your arms straight over your head, palms dealing with one another.
Maintain your elbows tight to your head, arms perpendicular to the ceiling, and knuckles pointed up in the direction of the roof.
Slowly decrease the rope behind your head as you maintain your higher arms in place.
Return to the beginning place. You need to really feel an incredible pull/stretch in your triceps on this place.
Carry out three units of 12-15 reps.
Tricep Rope Pushdowns
Triceps pushdowns are a staple transfer in virtually each tricep exercise. It’s a incredible motion that hammers your triceps from all angles and can lead to an unbelievable tricep pump and growth.
When doing this train, an effective way to alter it up with out adjusting the mechanics is to take a look at out totally different intensities and speeds.⁴ This forces the three heads of the tricep to work extra independently and might change the emphasis on the muscle.
How To:
Fasten a rope deal with within the prime place of a cable setup.
Grip the rope with an overhand grip and take a step away from the pulley.
Elbows have to be pinned from the aspect to isolate the triceps higher.
Pull the rope down barely till your higher arms are perpendicular to the ceiling. That is the beginning spot.
Push the rope down till your arms are absolutely prolonged. Flaring your wrist out on the similar time.
With management, convey the rope up once more to the beginning place.
For optimum pump, carry out three units of 12-15 reps with managed actions.
3. Pectorals
In my private opinion, the chest is without doubt one of the most vital muscle groups to work if you wish to look jacked and extra manly. Of the 2 chest muscle groups, the pectoralis main is the one you will need to give attention to because it takes up essentially the most room. The pectoralis main includes two elements whose fibers run in numerous instructions.
The higher chest muscle fibers (clavicular head) begin from the clavicle and run towards the humerus. They then go upward diagonally towards the middle of the chest. These muscle fibers are finest activated via inclined actions like flyes and presses.
Most individuals are likely to spend an excessive amount of time specializing in commonplace bench press, which, do not get me incorrect, is a superb train. Nonetheless, this sometimes leaves the higher chest uncared for, leading to a flatter and narrower chest.
The mid/decrease chest fibers (sternal head) that come off the sternum are oriented horizontally, virtually straight throughout the chest, and, just like the fibers’ orientation, they get essentially the most activation via horizontal urgent actions.
Your miles could range, however I discover that figuring out my chest twice per week, with most of my focus being on the higher chest, is the candy spot for constructing a large chest that everybody will wish to try.
How To Construct Your Pecs
Incline Bench Press
I like flat bench presses as a lot as the following man, however should you actually wish to look jacked, you’ll want to focus extra on incline bench and, if potential, do some type of incline urgent no less than twice per week. Whereas it could not seem to be merely altering the angle would make an impression, it could enhance the vary of movement and have an effect on how the muscle groups are recruited.
Determine 3: Rodríguez-Ridao, David, et al. (2020)⁵
In case you’ll be able to’t decipher the EMG above and do not wish to get into the nitty-gritty of the examine, to goal these higher chest fibers, use a 30º angle bench. In the event you do wish to get into the small print, try our full article on incline bench angles.
How To:
Modify the incline bench to 30º (or 45º in case your bench does not have a 30º angle).
Lie again on the bench, toes flat on the ground, and shoulders and head firmly pressed in opposition to the pad. I discover squeezing my glutes can assist me keep in place.
With an overhand grip, seize the barbell barely wider than your shoulders and tighten your core.
Carry the barbell off the rack and maintain it above your higher chest with prolonged arms.
Take an enormous inhale earlier than you decrease the barbell in the direction of your higher chest, preserving your elbows at a slight angle.
Pause barely on the backside, however do not relaxation the bar in your chest.
Exhale as you push the barbell to the beginning place, extending your arms with out locking out
Maintain reps within the 8-12 vary with 4-5 units to get jacked.
Seated Cable Flyes
Isolate and stretch the pectoral muscle groups with cable chest flyes, which can assist to enhance your vary of movement and enhance chest muscle activation. Doing these from a standing place could make it tough to give attention to the chest muscle groups and never enhance involvement of the anterior delts, so I like to recommend doing them from a seated place (upright bench) if potential.
This supplies the required stability and limits the give attention to the core and stabilizing muscle groups, permitting the pecs to be remoted higher.
How To:
Set each pulleys straight at (or barely above) shoulder peak and choose the specified weight.
Use an upright bench, much like how you’ll use it for shoulder presses.
Set the bench barely in entrance of the handles hanging, and sit down along with your again in opposition to the pad and toes flat on the bottom.
Grasp each handles with a impartial grip.
Press the handles to lockout in entrance of you whereas contracting the pecs and lengthening the elbows.
Maintain a slight bend within the elbows and slowly open your arms to stretch the pecs.
Return to the beginning place by squeezing your pecs and bringing the handles again collectively at chest peak.
Usually, I do these proper after my compound chest motion and do 4 units of 10-12 reps.
4. Shoulders
Whereas they might seem to be a tiny muscle group, having boulder-like delts is without doubt one of the greatest methods to show that you just’re jacked and juicy. Giant shoulders may even make your waist look like smaller!
The shoulders are composed of three heads: the anterior (entrance) head, lateral (aspect) head, and posterior (rear) head. The anterior delt is in command of shoulder flexion (elevating the arm) and inner rotation, so I do not sometimes suggest that most individuals fear about including too many entrance delt isolation actions, as they already play an enormous position in main pushing actions.⁶ Because the desk beneath reveals, the activation on a urgent motion over entrance raises is substantial.
Determine 4: Sweeney, S.P. (2014)
The posterior delts assist transfer your arms out to the aspect (transverse shoulder abduction) and with exterior rotation. Just like the entrance delts, these get labored lots everytime you do pulling actions like bent-over rows. So, doing a lot isolation work to construct the rear delts might not be obligatory.
The lateral deltoids assist elevate the arms to the aspect (shoulder abduction). Not like the opposite two delts, many widespread compound actions you may be doing do not goal the aspect delts sufficient. So, including isolation actions for the aspect delts is critical if you wish to construct these greater, rounder boulder shoulders.
From expertise, they get better rapidly and tolerate larger volumes of isolation actions fairly nicely. They get better so rapidly that I might be stunned should you could not practice them no less than twice per week!
How To Construct Your Shoulders
Leaning Cable Lateral Raises
That is the one isolation motion you’ll want to work the aspect delts and get that rounded and jacked look. Whereas it could appear foolish to lean, it makes the beginning place the place the aspect delt prompts as a substitute of different muscle groups.
The lean angle and cable machine add fixed rigidity, an even bigger vary of movement, and are extra joint-friendly to the aspect delts than a conventional dumbbell lateral elevate.
How To:
Stand subsequent to a cable setup with the deal with attachment adjusted to the bottom place.
With the skin arm, attain throughout your physique, seize the deal with, and stand straight up along with your arm absolutely prolonged and toes dealing with ahead.
Grip the upright along with your inside arm for help.
Place your toes near the cable setup, which lets you lean away from the machine.
Sustaining a slight bend within the arm you are working, elevate your arm to shoulder peak, then decrease the load again to the beginning place.
4 units of 12-15 reps will probably be greater than sufficient to construct the aspect delts.
Cable Face Pulls
I do know I stated earlier that you do not have to focus an excessive amount of on including isolation work for the rear delts. Nonetheless, I might a lot moderately you add rear delt equipment to a exercise than anterior delt workouts. A terrific set of rear delts can assist make you look large from the again.
Face pulls are wonderful for the rear deltoids, trapezius, and higher again muscle groups. When doing this train, it’s fairly widespread for individuals to make use of an excessive amount of weight and use momentum to drag towards the physique. The rear delts are comparatively small, and lighter weight will higher goal them successfully.
How To:
Arrange a cable machine to place the pulley barely above your head. The rope attachment is the perfect attachment possibility.
Seize the handles with each arms, palms dealing with in and elbows out.
Step again till your arms are prolonged, and lean again barely.
Pull the rope towards you simply sufficient to begin lifting the load from the stack. Then, have interaction your shoulders, rolling them again so you don’t need them hunching or rolling ahead. That is the beginning place.
Pull the attachment handles straight towards your brow, preserving your palms dealing with in as your elbows flare outward towards the edges, which engages the rear delts.
To complete the rep, slowly prolong your arms with out permitting your shoulders or chest to roll ahead as you prolong again to the beginning place.
Begin by doing three units of 15-20 reps.
Outro
Effectively, guys, that is a wrap! You now have the instruments and information to sculpt these present muscle groups and turn out to be the envy of each gymnasium bro (or gymnasium gal) on the market. However hey, ensure to not take your self too severely – health is meant to be enjoyable, proper?
In the event you’re trying to construct muscle in every single place and get really jacked, remember to take a look at our hypertrophy program.
Citations:
Oliveira LF, Matta TT, Alves DS, Garcia MA, Vieira TM. Impact of the shoulder place on the biceps brachii emg in numerous dumbbell curls. J Sports activities Sci Med. 2009 Mar 1;8(1):24-9. PMID: 24150552; PMCID: PMC3737788.
“Pumping Iron: Lighter Weights Simply as Efficient as Heavier Weights to Acquire Muscle, Construct Power.” ScienceDaily, 2016, www.sciencedaily.com/releases/2016/07/160712094259.htm.
Maeo, S., Wu, Y., Huang, M., Sakurai, H., Kusagawa, Y., Sugiyama, T., Kanehisa, H., & Isaka, T. (2023). Triceps brachii hypertrophy is considerably higher after elbow extension coaching carried out within the overhead versus impartial arm place. European journal of sport science, 23(7), 1240–1250.
Hussain, Jawad, et al. “Muscle Fatigue within the Three Heads of Triceps Brachii throughout Depth and Pace Variations of Triceps Push-down Train.” Frontiers in Physiology, vol. 11, 21 Feb. 2020,
Rodríguez-Ridao, David, et al. “Impact of 5 Bench Inclinations on the Electromyographic Exercise of the Pectoralis Main, Anterior Deltoid, and Triceps Brachii in the course of the Bench Press Train.” Worldwide Journal of Environmental Analysis and Public Well being, vol. 17, no. 19, 8 Oct. 2020, p. 7339,
Sweeney, S. P. (2014, Could 1). Electromyographic evaluation pf the deltoid muscle throughout varied shoulder workouts. Minds.wisconsin.edu.