Train With Purpose: Those Sexy Mirror Muscles
July 17, 2018
Train With Purpose is a series brought to you in partnership with bodybuilding.com. by Mark Bell
Bodybuilding.com contributor Mark Bell, aka "Smelly" from the documentary feature Bigger, Stronger, Faster, is a champion powerlifter. This post has been slightly adapted from its original form.
As a powerlifter, my main goal is to lift as much as I can in the bench, squat, and deadlift. But I don't want to look like a fat, swollen sack of s---. I came up with a program that would allow me to keep lifting heavy and help me grow some big-ass, sexy, defined muscles. I call it "Jacked and Tan." The best way to get strong and look awesome is to get your heavy work in first; then do that same barbell movement for higher repetitions; then finish with accessory movements to build those mirror muscles the ladies love.
It's a simple protocol that delivers excellent results. I'll show you how it's done.
Warm-up
1
Band Pull Apart
3 sets of 20 reps
2
Face Pull
3 sets of 20 reps
3
Band Dislocate
3 sets of 20 reps
4
Alternate Hammer Curl
3 sets of 20 reps
5
Bench press
Light sets
The Jacked
1
Paused bench press
Work up to 2 sets of 3 heavy reps (about 90%)
Note: Take as much rest as necessary between sets
2
Bench press
4 sets of 10 reps
The Tan
1
Incline Dumbbell Press
3-4 sets of 8-10 reps to fatigue
Note: Use varying levels of incline
2
JM Press
2-3 sets of 8-10 reps
3
Triceps Pushdown
5 sets to failure
Jacked-and-Tan Workout Tips
Before you run over to the nearest bench, read these tips. They'll help you get the most out of the workout, so you can see the best results.When you bench press, you don't just use your chest to press the weight, but your shoulders, triceps, and back as well. So, warm up your entire body. Spend the time preparing your body for the work it's about to do. You'll accomplish a lot more if your body is ready than if you slide under a barbell cold.
Heavy Sets
Increase the weight slowly. If you're feeling good, you may want to throw on a bunch of plates, but it's better to start light and do 5-10 reps for one set. From there, drop to 3 repetitions and increase the weight each set. How much you increase will depend on your strength levels.
"If you're feeling good, you may want to throw on a bunch of plates, but it's better to start light and do 5-10 reps for one set."
Don't jump up in weight too quickly, but don't spend too much time on warm-up sets either. When you're trying to see how strong you are for a particular number of reps, you want to go into those sets fresh. So, rest as much as you need between sets and don't waste energy by doing more warm-up sets than you need.
I like to wear a belt when I'm doing bench because it gives my abs something to press against and allows me to keep my back really tight.
High-rep Sets
To bench press correctly, bring your elbows slightly in at the bottom and throw them back upward at the top. As the bar comes up, try to throw it toward your chin. Keep your upper back as tight as possible, your chest up, your heels smashed into the ground, and your knees out.
One of the best ways to fix just about any problem you're having with a lift is to drop the weight about 20-30 percent from your max lift, and work on getting perfect reps. Think about your form and move the bar efficiently.
Accessory Work
Accessory lifts are important not only because they help you look better, but also because they help your primary lifts. So, choose exercises that will make you better and more efficient at the main strength movements.
"Accessory lifts are important not only because they help you look better, but also because they help your primary lifts."
Anyone who wants to be strong and well-built is going to have to put in a lot of work. Accessory movements will help you get in the work you need. Move through the sets quickly and limit the amount of rest you take. If you're in a time crunch, try supersets.
A true bodybuilder would do many, many more sets than you're going to do. But, because you also need to devote a lot of time to your main strength movements, you won't be able to get in those 18-20 sets per body part.
That's OK—you'll still see the results you want.
Are you ready to start moving the weight better? How about tutorials on all of the above techniques, plus many others, and personal coaching from an Olympic and World Champion athlete? Gold Medalist Adam Nelson's D10-specific training program is now available.
Get it here.