When it comes to body goals, everybody’s different. Some blokes want to be fat-free, others are after enormo-legs or an all-round sculpted beach bod.
Taking on the regime that’s right for you is of the utmost importance – follow the wrong training or nutritional plan and you could end up looking like a barrel-chested bar brawler or a Rizla-thin marathon runner.
To get the body you want, all you have to do is pick out the Olympic champ you most want to look like and follow FHM’s training and diet action plan.
The V-shape LOUIS SMITH
Why? A study in the Archives Of Sexual Behaviour proved that girls feel horny when they see a ‘V-shaped’ torso (wide shoulders, narrow waist).
How to get it: “To get a V-shape, target lats, upper back, traps and shoulders,” says personal trainer Ben Camara (no1studiotraining.com). “Hit the gym three times a week and do 3x10 reps of chin-ups, pull-ups, lat pull-downs, military presses and push presses.”
Eat: “You need a high protein and carb diet,” explains expert Maximuscle nutritionist Gareth Nicholas. “Lots of chicken, fish, turkey, beef or eggs with brown pasta or noodles.”
Supplement: Precision Engineered Branched Chain Amino Acids (£6.99, hollandandbarrett.com). Amino acids are the building blocks of protein, which in turn builds muscle. Cheating in a legal way.
The gun show
Why? Brainy evolutionary psychologists say women love men with big arms because it makes them feel protected. Massive guns make girls subliminally believe you can fend off sabre-toothed tigers, so they’ll happily go home to your love cave.
How to get it: Bicep curls are for gym amateurs and Ron Burgundy. “You need to focus on multiple angle exercises for real bicep growth,” says celebrity TV trainer Justin Lord (justinlord.co.uk). “Do 5 super-sets (no rest in between) of 6 chin-ups followed by 12 seated dumbbell Zottman curls (curl dumbbells to your shoulder, squeeze, turn palms to the floor and lower for 5 seconds).” Rest for 2 mins and repeat 4 times. Do this twice a week for proper caveman arms.
Eat: “For bigger arms you need to constantly drip feed protein to your muscles so snack on nuts, cottage cheese and peanut butter on crackers during the day,” says Nicholas.
Supplement: CNP Professional Pro Bars (£2.39 each, holland andbarrett.com) provide an instant dose of bicep-bulging protein after training.
Ripped and toned
Why? You’ll attract naughty university students. A UCLA study of 141 female students showed they preferred a lean, toned physique to that of a bodybuilder.
How to get it: “The tendency might be to shoot for stacks of abs work and long cardio sessions but that’s all wrong,” reveals Lord. “Do 3 sets of 15 reps of each of these exercises three times a week: dumbbell bench presses, barbell rows, squats, barbell overhead presses, barbell bicep curls and triceps rope pushdowns, then finish each workout with 10-15 mins of interval training to burn fat.”
Eat: “Aim for six small meals a day to boost your metabolism and maintain the ripped look,” says Nicholas.
Supplement: Recovermax (£24.99, maximuscle.com) provides the perfect 3:1 ratio of carbs and protein to recover from exercise and keep your appetite under control.
Buff beach bod
SIR CHRIS HOY
Why? A University of California study proved that muscular men are twice as likely to bed multiple sexual partners than their scrawny pals. Get muscles, get laid. It’s as simple as that.
How to get it: “The key to a beach body is to train with compound multi-joint exercises so you work your whole body,” says Lord. “Three times a week, do 3 sets of 10-12 reps of squats, bench presses, wide-grip chin-ups, overhead barbell presses, standing barbell curls and triceps dips and 4-6 reps of hamstring curls.” And the best bit? You never have to run. “The full-body exercises burn fat so you don’t need to.”
Eat: “The timing of your carb intake is critical,” says Nicholas. “Have carbs for breakfast, lunch and within an hour of your workout so you have the fuel to train and recover.”
Supplement: Creatamax Extreme (£39.99, maximuscle.com) contains creatine, which helps you to beef up quickly.
Why? A University of Aberdeen study showed women are attracted to men with female traits, which is why today’s male models are all stick thin.
How to get it: “Combine park circuits with running,” says Camara. “Perform 45 secs to one min of bodyweight squats, press-ups, lunges, sit-ups and burpees to push the blood around your body and keep your heart rate up.” Then finish up with a long jog or cross-country run and you’ll soon have that lean, skinny look.
Eat: “Consume lots of veg and salad,” advises Nicholas. “You want to be slim but look healthy, not like you’re ill.” Avoid: “Snacking will ruin this look,” says Nicholas. Stick to three healthy meals a day.
Supplement: Lucozade Sport Lite (£11.45 for 12, lucozadeshop.com).