Anyone who trains for aesthetics most likely knows about Zyzz. Although he died at the young age of 22 in 2011, he left a legacy behind.
This legacy was the aesthetic lifestyle.
The whole point of it is that you must look extremely aesthetic (usually shredded) and go partying on a daily basis. The body allegedly allows you to pick up hot women, and gives you social status that non-aesthetic people can never hope to achieve.
Zyzz used to say that when you have aesthetics, you can get away with anything. Being aesthetic also makes people admire the physique, which sparks jealousy in all who don’t lift weights; Hence the quote ”u mirin brah?”
Of course, it includes the usage of heavy drugs as well (which is why many of these people die young) but nonetheless if you want to look like Zyzz I can help you do that.
Now, I am aware that Zyzz used performance enhancing substances (and a lot of it too), but the good news is that his physique was actually attainable naturally. This means that with a few years of hard work, you too can look like Zyzz.
This is not an exaggeration either.
Heck, I remember the first time I saw his physique. I was absolutely amazed.
Nowadays I look at his body and think to myself ”Holy crap, I actually did it. I have managed to look similar to Zyzz”. So I will be the first guy to tell you that his physique is not that hard to attain.
As a matter of fact, Zyzz was not that big, and pretty much had a bro physique. All you really need is a low bodyfat percentage, and have very specific muscles developed. (more on that later)
Therefore, just like in my Dmitry Klokov article, I will be following the same type of structure and analysis in this article of Zyzz.
I’ll break down everything you must know about building a body like Zyzz so that you too can look like him.
First, I will examine all of his his weak and strong bodyparts such as the chest, shoulders, traps, back, arms, midsection, and legs, and how those muscles developed through his style of training. With each muscle group, I will provide general guidelines on how to achieve similar muscular development.
Then, after analyzing his muscles I will compile all the information into one complete program. It will be a 4 week full body concurrent training program, 100% customized on how to look like Zyzz. It is highly specific to Zyzz’s weak and strong muscle groups.
Usually, I make my programs for 12 weeks, but since this is a free article filled with goldmines of information, it will only be 4 weeks. Besides, the program is repeatable, and if I made it 12 weeks that would be like giving you a free product.
All that aside, I am confident that you can acquire Zyzz aesthetics if you listen to what I have to say.
So, are you ready to become aesthetic as fuuuaaarkkkk?
If so, let’s get started.
Analyzing Zyzz Muscles
Since Zyzz was originally a skinny World of Warcraft nerd, this would obviously affect his body transformation.
That is, some of his muscles would become impressive, while others would be quite average. I will analyze all of this for you.
I will now break down what muscles appear visually strong, and which muscles look visually weak.
This section is extremely important for understanding the 4 week program that you will get at the end.
Let’s discuss his upper body first, and then legs.
Zyzz Chest
Since the chest is everyone’s favorite muscle, we will be talking about that first.
In the case of Zyzz, his chest is actually really developed.
His upper pecs are sculpted to perfection to the point where you can barely see his collar bones, and his lower pecs have that squared masculine look rather than having droopy balloons.
He truly has an aesthetic chest.
This makes complete sense, as Zyzz looked up to old school bodybuilders like Frank Zane who emphasized the importance of having an aesthetic chest.
In fact, the entire physique of Zyzz is crafted off the idea of symmetry and balance. He never wanted to be the mass monster, which is why his entire look is so appealing to the eye.
Back to the chest. If you look at the training clips that he did release during his lifetime, you will notice that he did lots of incline dumbbell pressing, low cable crossovers and incline dumbbell flyes.
These exercises all produce a terrific stretch reflex in the whole chest, while simultaneously providing emphasis on the upper pecs.
In other words, all of the chest work that Zyzz performed was focused towards the upper chest.
Therefore, we will mimic what he did in this program.
This will be possible through incorporating special exercises.
Now, check out this clip where Zyzz fails to bench press 130kg for a 1RM.
This should make it extremely obvious that Zyzz was not a strong guy, and that it does not take that long to replicate his strength.
It would take about 2 years at the absolute max to bench press 130kg. Therefore, as a worst case scenario, it will only take you 2 years to acquire a chest like Zyzz.
Remember, Zyzz did not have a huge chest, only an aesthetic one.
Our focus is not to become a powerlifter, but to acquire that squared masculine chest with those upper pecs popping. That is what Zyzz had.
So just remember folks, every time you train your chest there needs to be focus on the upper chest region. Obviously, we will include some lower pec work in there too for the sake of balance, but it will not take priority.
Zyzz Shoulders
For a guy that was on a lot of gear, Zyzz’s shoulders were not that big.
To be honest, I was quite surprised myself upon looking for pictures.
I couldn’t find any where his delts looked overly 3D.
And I don’t mean to say this in a rude way. I am just telling the truth.
Zyzz did not have the biggest shoulders.
They were decently sized, but nothing crazy for an enhanced guy.
However, he did have some good pound for pound strength on his vertical presses. There are clips of him doing 50kg each arm on the dumbbell shoulder press.
Nonetheless, it should not be that difficult to get the shoulders of Zyzz.
They should hypertrophy automatically just by getting decently strong off incline presses.
However, since Zyzz was doing 50kg on the dumbbell shoulder press, we will certainly use that as a general strength standard.
Luckily it should not be that hard to achieve given the fact that Zyzz only did half reps on this exercise.
We will do the same by incorporating heavy partials.
An alternative would be to use accommodating resistance, but there won’t be any of that in this program.
Zyzz Traps
If there is one thing that is often talked about on bodybuilding forums (especially the misc) , it’s Zyzz’z traps.
His traps were actually really well developed, to the extent that they were disproportionately larger than everything else on his physique.
Zyzz was already a tall man, and the traps only made him look taller, because it gives the illusion of narrow clavicles and lats.
Nonetheless, because you are looking to achieve a physique like Zyzz, it will be very important that we focus on traps training.
Unlike his chest and shoulders, developing traps like Zyzz is going to take a lot of hard work.
This is because his traps were exceptionally developed, and he was on lots of gear.
As a drug-free lifter, the only way to replicate such trap development is by getting very very strong at shrugs.
For traps like Zyzz, you want to be shrugging 500lbs for reps at a bare minimum.
600lbs or more would be even better.
Since the traps need all the work they can get, we will also include special exercises like farmer walks, upright rows, and olympic pulls.
By getting strong on all these movements, you can get similar trap development as Zyzz, but without the gear.
Zyzz Back
It’s weird, because although Zyzz had great traps, his back really sucked balls.
There is literally zero width to his back.
No thickness in the spinal erectors either.
Only his upper back/traps is good.
This makes sense, because Zyzz was not very strong at rows or pullups.
Instead, you see him doing face pulls as if it was the best back exercise in the world.
(See 0:37, 0:59, and 2:06)
This was not the best investment on his part, especially considering the fact that he was tall and now looked even more narrow.
Nonetheless, this is better for you, because it will mean less work in the pulling department.
At the same time, you will be able to hammer your traps even harder, which should make it easier to get that upper back that Zyzz had.
It also means that you won’t need much spinal erector work, therefore there will be no use for good mornings, hyperextensions, or deadlifts.
Back training is going to be easy and fun for once!
Zyzz Arms
Of course, Zyzz had nice arms.
His biceps, triceps, and forearms were all very developed.
With that stats that were available, we know that his arms were at least 17 inches.
I am going to estimate 17.5 at his peak.
This arm size makes sense, given the fact that his physique is very bro-like.
Many times, Zyzz was seen doing lots of dumbbell curls, triceps extensions supersetted with close grip bench press, and heavy partials that you previously saw before.
This all contributed massively to his overall arm size.
Therefore, this program is going to have a heavy focus on bicep and triceps work.
Also, I want you to keep in mind that you don’t necessarily need to have 17.5 inch arms to look like Zyzz.
This is because Zyzz was 6”1 in height.
That means if you’re only 5”5, then having 15.5-16 inch arms will probably look like 17.5 inch arms on a tall guy.
So keep that in mind before you start thinking to yourself ”Damn it, now I need 17.5 inch arms!”
It’s all relative, okay? You must ALWAYS take your height into consideration.
Zyzz Midsection
Since Zyzz was all about the aesthetics, it makes sense why his midsection was so sculpted.
His serratus, obliques, upper abs, lower abs, and v abs are all very developed.
His waist size is also small, and his bodyfat percentage is low.
Therefore, to achieve a midsection like Zyzz, it requires that you train your abs from all angles.
You want to train specifically like a gymnast, and not a bodybuilder, strongman or powerlifter.
Otherwise, the abs will get too thick and wide, which will ruin the aesthetic midsection.
Moreover, your nutrition is going to have to be really really good if you want to maintain this low bodyfat percentage.
Having a midsection like Zyzz requires that you are at least 8-10% bodyfat, which can often times be very hard to do as a natural.
It may also cause health problems such as increased blood pressure and erectile dysfunction.
So make sure that if you diet down this lean, that you get frequent check-ups from a medical professional. (see medical disclaimer)
I’d also recommend that because you’re natural, you should stay closer to 10% than 8% bodyfat. You will minimize health risks this way.
Nonetheless, being 8-10% bodyfat in addition to having all the muscles of the midsection developed is what will give you that Zyzz look.
Zyzz Legs
Now we get to final part of analyzing Zyzz’s muscles, namely his legs.
First of all, I want to say right off the bat that Zyzz did not have large legs.
Nor were they particularly strong.
In fact, besides the clips of him doing leg extensions, the only real leg training we have of Zyzz is him squatting 225lbs.
This is extremely weak, and can be attained in less than a year of training. I have hundreds of people running my novice program who can outsquat him.
It may sound like I am hating on Zyzz, but I am not.
In fact, his strategy of minimizing leg size accentuates the rest of his body, which is perfect for aesthetics.
Plus, he really wanted to wear skinny jeans.
Nothing wrong about that, right? He wanted to stay in style!
Just realize, however, that if you plan on tackling the Zyzz physique, you will not have very big legs.
You will have lean, sculpted, and average sized legs, but they will not be big like a strength athlete.
In particular, if you look at Zyzz’s legs, you will notice that he had great quad and VMO development.
His calves, glutes, hamstrings, and adductors were quite small though.
For this reason, I suggest that you avoid heavy squats and deadlifts, and overall posterior chain work.
That, plus doing lots of unilateral leg work while keeping the leg training volume relatively low should be enough have legs that look like Zyzz.
You may still gain mass, but at least it will be minimized.
In other words, your legs will not get huge and bulky like a bodybuilder, strongman, or powerlifter.
Final Discussion
Now that we have all the information we need, it’s time to compile everything together into a well-organized program.
The program will be executed in a full body concurrent training style, which means that you will be performing full body workouts 2-4x a week, while frequently rotating exercise selection.
We do this to prevent accommodation and build overall strength and hypertrophy.
Plus, there’s a lot customization that goes into building the Zyzz physique without steroids, so we must make sure that we attack this look in every possible way.
Anyhow, I now present to you a 4 week custom program that will give you Zyzz aesthetics.
You obviously won’t look like him in 4 weeks, but if you keep repeating this program you should start seeing some noticeable results with time!
So without further ado, here’s the program.
PS: If this program helps you out, leave a comment down below!
WEEK 1
Incline Pause Bench Press 1-3RM OR 4-10RM + 3 Back-Off Sets/Triple Dropset
2-Board Press 3×3
Low Cable Crossovers 4×15
Triceps Pushdown 3×20
Power Shrug 5×5
Dumbbell Upright Row 3×10
Face Pulls 3×15
Dumbbell Preacher Curl 3×10
Hammer Curl 3×10
Pistol Squat 1-3RM
Sissy Squat 3xAMRAP
Hanging Leg Raises 3×20
WEEK 2
Weighted Dips 5-10RM + 3 Back-Off Sets/Triple Dropset
Incline Dumbbell Bench Press 3×15-30
Incline Dumbbell Flyes
Elbows-Out Extensions 3×8
High Pulls 5×2
Farmer Walks 5×30-60s
Reverse Pec Deck 3×15
Preacher Barbell Curl 3×8
Incline Curls 3×12
Low Pistol Box Squat 1-3RM
Reverse Lunges 3×5 (per leg)
Russian Twist 3×50
WEEK 3
Paused Overhead Press 1-3RM + 3 Back-Off Sets/Triple Dropset
Reverse Grip Bench Press 3×5 (in power rack with safety pins)
Pec Deck 3×10
Reverse Pushdowns 3×20
Barbell Shrug 5×15 (use straps)
Dumbell Pullovers 3×10
Rear Delt Flyes 3×12
Alternate Curls 3×10 (each arm)
Barbell Curl 3×50
Bulgarian Split Squat 5-10RM + 3 Back-Off Sets/Triple Dropset
Single-legged Leg Press 3×5
L-Holds OR Planks 3×30-60s
WEEK 4
Incline Close Grip Bench Press 1-3RM + 3 Back-Off Sets/Triple Dropset
Landmine Press 4×8
Seated Cable Flyes 3×10
Overhead Barbell Extension 3×8
Seated Barbell/Dumbbell Shrugs With 3s Squeeze 4×12
Cable Upright Row 4×10
Half Rep Dumbbell Shoulder Press 3×10
Machine Preacher Curl 3×12
Cable Curl 3×15
Hack Squat 4-10RM + 3 Back-Off Sets/Triple Dropset
Jumping Pistol Squats 3×10
Dragon Flags or Hanging Leg Raises 3×10
FIN
PS: If you haven’t seen it already, you need to now.
This is the most detailed article I HAVE EVER SEEN on building a body like Zyzz!
Just amazing. Thank you so much Alex.
No problem Joe. I’m happy to have been of good service.
Just like the comment before, you’re dishing out very good content man. I’m just curious what your input would be on strength you would lose from the big 3 doing this program.
You would gain in the bench press automatically, but your squat and deadlift would barely go up.
Doesn’t matter though, as this is not for powerlifters.
Is this program suitable for beginners with 1 year lifting experience (bro split)? And nice article as usual Alex..
If you can bench press at least 205-225×5, then this program is suitable.
Hey Alex, you mention that we will be rotating the exercises each workout. My question is do we just do all the exercises each workout 2-4 times a week?
” do we just do all the exercises each workout 2-4 times a week?”
Yes sir!
What other exercises can you substitute for 2-board press?
Push Press, Floor Press, Benching with Bands, Benching with Slingshot, Pin Press would be good substitutes
I no how you can be a very best zyzz sick cunt so he can make the movies right?
😉
Do we just do the back-off sets John Phung-style or is there a specific amount of reps that we are supposed to be doing?
-10% each set while adding reps each time
hi i;m still new at at bodybuilding but I really love your content here of being natural i know that zyzz wan’t natural but i always wanted to have body like his but nvm that I kinda dont get “1-3RM OR 4-10RM” and “3xAMRAP” pls explain would be really helpfull thx.
Great post. I was checking constantly this blog and I’m impressed!
Extremely helpful information particularly the last part 🙂 I
care for such information much. I was seeking this particular information for a very
long time. Thank you and best of luck.
Either perform a 1 to 3 rep maximum if wanting lower volume, or perform a 4 to 10 rep maximum to attain higher volume. Also, 3xAMRAP refers to 3 sets of as many reps as possible.
Thought u were gunna be some kid who knows nothin about aesthetics but this article changed my mind. Obv I wont look like Zyzz exactly cause of genetics but id say this is as good as it gets. Good stuff mate
So I can look exactly like Zyzz if I follow this program? No steroids?
its weird how zyzz had some aesthetic quads but a really weak squat. i mean i can outsquat him easily and ive only been squatting for 3 months. gonna try this program for the upper body
If I can bench press 205 a good 4 to 8 reps, is this program good for me?
Also I can only squat 185
Son of Zeus. Brother of Hercules. Father of Aesthetics
Zyzz is God…..
no homo
srs good article though
RIP Zyzz, son of Zeus, brother of Hercules, father of aesthetics. May your jacked fibraz shine down from Mt Olympus as we ‘mire always
No sir. You can never look exactly like another person. Genetics will determine that.
However, this article is as close to building his body as you’re gonna get. Better than running some cookie-cutter program.
Absolutely. This program sounds like it will work well for you.
One thing though…I would get a tiny bit stronger on your squats before trying the following leg workout. Get it to 225 and you will not regret it. Should only take you a month.
fuuuuaaarrkkkk amazing article
You should make seminars about these topics. Like 1 hour long. Cuz this is gold I tell ya
-George
FUAAARRKKKKKKKKK AMAZING STUFF ALEX
bro this article reminds me naruto
really cool man
So many good articles i read here, i think you can make outalpha.com go viral easily np
You’ll never be like zyzz you Fukin sadkunt where’s ur pics of fizeek? Brb using imagination since no pics. Go read the zyzz simply shredded article you will see this retard has no ideas what he’s talking about.
I have tons of pictures of me on this site. I’m 5’5, 180lbs, and 10-12% bodyfat.
My FFMI is higher than Zyzz and I am stronger than him.
Thanks.
Hello Alex,
I’m planning to do this 3x a week, and on other post I saw you tell that we perform all exercises in single workout.
Do I Go do 3RM on Incline Press 3 Times a week then do a Drop set?
Hey! I Wonder if i really need to change the exersizes Every week or if i can just stick to train the 4 blocks 3-4 times a week?
You can change the exercises every 1-3 weeks. If you stretch it past that point, you will plateau hard.
Yes. Or back-off set.
Sazyzz! (sausage in italian slang)
hi,
Did i just read it right?That to get traps like this guy a person need to do shrugs with 600 lbs ?Are you serious I BET u r not .I dont even believe this guy can shrug 272 kg! Because to do that u must have some level of weightlifting (sumo deadlift,deadlift)He was an ectomorph so we all know how ectomorphs gain muscles.So cut the crap there 🙂
Power shrug
yes Power shrug it is ,but i dont believe he could make even one rep with 272 kg .Because to He is an ecto guy ,he doesnt need so much exercises to build such a body but he needs right diet (maybe drugs too).I believe and know from my friends (who has exactly same genetics like this guy)that right bodyweight exercises can do amazing work on ectomorph people.its obvious that this guy has no potential to lift that much.(i do olympic weightlifting),
Man this article changed my way of thinking. Thank you for sharing the truth
Appreciation to my father who told me about this web site, this
webpage is in fact remarkable.
“It would take about 2 years at the absolute max to bench press 130kg. Therefore, as a worst case scenario, it will only take you 2 years to acquire a chest like Zyzz.”
You are yet another idiot who never lifted without steroids.
Never used steroids in my life and I am bigger and stronger than Zyzz soooo I don’t know why you would call me out like that.
Hey Alex, great article! Quick question here. You have mentioned that deadlifts will not be part of the routine, however in a interview that I’ve read with zyzz here: http://7zyzz7.blogspot.com/p/zyzz-training.html he stated that deadlift is in fact the most important part to work on. Could you give an explanation to this? Also it is a great page to checkout since it showed his actual workouts 🙂
Keep up with the good works.
How long would it take me to look like zyzz if I am just a beginner
Years.
good article “bro”. u were spot on with the back analysis. I love back training. it is one of the most important bodyparts. width and thickness make a huge difference. it feels awesome to have slabs of meat under ur arms. DO THE BACK TRAINING( b*tchs love spinal erectors).
next: shoulders. I have a zyzz bod(with more back and legs) and must admit that his shoulders could get a bit more love! only reason they look small is cos of the traps. bodybuilding is about illusion. those traps over power his delts cos they thicken the neck then flow directly onto the delts which makes them seem less broad. back training is also great for 3D shoulders(seriously guys, don’t ever drop back training!)
FYI there is a much easier way to get huge traps. u know ol klokov right? well how’s about we take a page from his profession. Im talking bout PULLS.
high pulls. a little known gem from the weightlifting world. do them for reps(3 to 5 without putting the weight down, if ur man enough) and superset them with shrugs(10 to 20 to KILL forearms too) on the final rep of each set. PULL HARD AND THEY WILL BURN! warning: following this set, attempting to do lateral lifts(delts) may cause you to cry like like a lil b*tch
Are you sure you’re not shorting delts too much? That guy had very broad shoulders, especially considering how he looked before he started lifting.
I don’t find they were impressive
I agree it needs more shoulder. The fact that he went from ecto shoulders to the broadness in his shoulders (look at all that space between his midsection and arms) really speaks to how much delt work he put in. Would there be any harm in adding more shoulder?
Could this be run as a four month program switching exersizes off every month? Changing your exersizes and finding your new correct weights every week is really time consuming.
im a skinny guy with no experience on gym … is this programm suitable for me if i lower the lbs in the exercises ?
You have to run each week in 3 week blocks if that’s your plan, although I’d recommend my free novice program instead
You rotate 1-3 weeks. Can’t do this every 4 months, you will stall.
Maybe 1 extra movement wouldn’t hurt.
Damn that was good
I wanted to thanks for ones time for this particular fantastic read!!
Sick program bro
It really good strength program.
I’m happy that you simply shared this useful information around.
Thanks a lot for sharing.
Buying NE now thanks for all that you do Alex
Thank you, and it’s my pleasure!
This program worked great for me thank you sir
Damn, you really broke it down. Good shit man, you are the real deal.
Would it be okay to add in some back work to each week?
This is a fantastic program. Would you be able to do one for Adi Gillespie?
Great article Alex! I would love to see a Sonny Bill Williams breakdown.
wow one of the most comprehensive zyzz articles i’ve seen, great work man thank you
Can you do a Simeon Panda workout routine ? i think his physique is interesting he is obv on drugs but his aesthetics is interesting
@Dan Thanks for the feedback, and your site is good too! You speak raw truth
How should I incorporate rack pulls in this routine rotate them with shrugs?
The advice for building up the abs is perfect, this is exactly why I try to stay away from any ab work or squats or deads. Chestbrah just put out a new page on his site about Zyzz, I’m hoping if we message him on Instagram he will add some more clarification to this page to help us discover Zyzz’s routine: http://www.shavershianfitness.com/zyzz
Love the article, will start tomorrow! Thanks.
Just one question, i dont understand the the workout routine. What exercises to do and which days?
Would you please help me to understand. Like mon, thu, wed, th, friday etc and what to do each week.
I must say you have hi quality articles here.I use your program for 3 month and it work well. thank you
are there no back training for this??
Awesome program bro got my bench up a lot
I see you don’t monetize your site, don’t waste your traffic, you
can earn extra cash every month because you’ve got hi quality content.
If you want to know how to make extra money, search
for: Mrdalekjd methods for $$$
Let’s be real bro, you don’t like like zyzz like you said. Rather you look like some chubby manlet that has Indian pubes for a beard. Please quit posting your delusional fantasies and just get tok the point already.
This one look solid,can a begginer use this and change the exercises every 3 weeks not every week,my squat is 225 for 5 and bench 154 for 5 ,my trap insertion it’s crazy and I really think I can get a trap like zyzz or even better ,can I do trap Monday and Friday and rows on Wednesday
Btw : Your novice program make my ass and legs so fucking huge in a very short time
Hey Alex, I’m about to start running this program, however i would like an overall complete back development, which rows and vertical pull variations would you add to it and where? Thanks!
You should do jon skywalker
Please do David laid
Glad I’m not the only one to notice the 2 year attainment part. Zyzz’s physique may be attainable Natty (if lucky with good genetics) his ffmi is about 23-24 depending on his actual height. Which is within the natty threshold but in the upper end of it. Most Natties end up around 21-22 ffmi. This also comes only after lifting for a very long time. To reach above 24 ffmi some may never get to in a life time, and those with lucky genetics may only see that high of an ffmi naturally if they are very persistent with working out and eating plenty while bulking. I personally have lifted since 15 years old and have been pretty persistent other than when I was in my second year of college I didn’t touch any weights. I am now 24 years old and I have reached ~23.5 ffmi and I consider myself pretty lucky.
No back exercises?Like the program but seems weird not to do back at all.
No exercises for back?Seems weird,rest of the plan looks great.
Hey Shreded.
It is a bit weird and I understand your perspective. I designed this program for very specific aesthetic goals while using an old Alpha Body template. If you want to row, go ahead.
Hi. I see that you don’t update your website too often. I know that writing
articles is boring and time consuming. But did you know that
there is a tool that allows you to create new posts using existing content (from article directories or other blogs from your niche)?
And it does it very well. The new posts are high quality and pass the copyscape test.
You should try miftolo’s tools
You May be have Stronger than zyzz but youre 5.5 twerp
hey alpha destiny.. thanks for the workout plan.. can u plz clerify how to train abs or not to train them directly.
How about food ? U didnt talk about it
https://www.youtube.com/playlist?list=PL5l-7FUPUdfWsVwpz2yFuY-adS-7MQFsX
Thank you alex you helped me alot through my weight lifting career, ive been running your novice program for about 7 months now. My bench is 225×6 ohp 135×8 deadlift 315×5 and squat 255×6. And i think its time to run this program since im stalling with linear progression, but my question is for example week 1 do i repeat these exercises every session i do on this week and if so how do i progress with the given exercises, i dont really know much about concurrent periodization so it’ll be great if u help me out, thank you so much 🙂
Hey man… Idk if you are still reading these articles, just wanted to ask if I can add reverse hypers at the end of each workout? (Just for lower back health/injury prevention)