If you are looking to channel the Zyzz mentality , whether to go crush it at the gym or on the dance floor, this is the place to start. Let us begin by talking about nutrition. For a sample diet plan, this is one Zyzz himself posted online. Whole-grains like brown rice and pasta provide the carbohydrate, and big servings of lean meat like beef steak or kangaroo pack in most of the protein. Timing of meals never seemed to be a huge priority to Zyzz, and he subscribed to a philosophy that let it slip on occasion — not a cheat day, but going to festivals meant no time to eat six whole eggs.
For your balanced diet, try to aim for a decent serving of protein from a range of protein sources — primarily eggs and meat. No junk. No sugar. Keep it clean. To summarize in one sentence: Eat lean at a calorie surplus, and go minimum 1. Follow the three aesthetics commandments above. Zyzz was open about using less than legal gear to help build and maintain his physique, but he also used plenty over-the-counter supplements to help maintain his health and growth.
Source: Simply Shredded interview with Zyzz These included:. Here is a summary of some of the supplements that are LEGAL that can help you stay anabolic and build lean mass over-time in combination with a workout plan. Go with how your body feels. Visualize your goals in your head and eliminate all negativity in your mind. People search things on the internet and expect copying to produce the exact same result. This is an intense training program. But with hard training and dedication comes real reward.
Your body needs that fuel. Train intense, train hard, and keep a positive state-of-mind. Would a good split routine give me this or do I need a customized one to look like the god. Originally Posted by WrestlerMan Originally Posted by Libulas. Years of training, a good diet and gear then yep. But seriously, stop worrying about looking like Zyzz or anyone else, focus on reaching YOUR maximal potential as a natural athlete. Not only were his results not natural, he was a genetic freak.
Just focus on making gains and bettering yourself, and not looking like other people, especially when they're not natural. Therefore, to achieve a midsection like Zyzz, it requires that you train your abs from all angles. 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.
So make sure that if you diet down this lean, that you get frequent check-ups from a medical professional. You will minimize health risks this way. In fact, besides the clips of him doing leg extensions, the only real leg training we have of Zyzz is him squatting lbs. 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.
In fact, his strategy of minimizing leg size accentuates the rest of his body, which is perfect for aesthetics. 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. 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. In other words, your legs will not get huge and bulky like a bodybuilder, strongman, or powerlifter.
The program will be executed in a full body concurrent training style , which means that you will be performing full body workouts x a week, while frequently rotating exercise selection. Just amazing. Thank you so much Alex. You would gain in the bench press automatically, but your squat and deadlift would barely go up.
Is this program suitable for beginners with 1 year lifting experience bro split? And nice article as usual Alex.. 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 times a week? 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?
Great post. 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.
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. If I can bench press a good 4 to 8 reps, is this program good for me? Also I can only squat No sir. You can never look exactly like another person. Genetics will determine that.
Better than running some cookie-cutter program. 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 and you will not regret it. Should only take you a month. You should make seminars about these topics. Like 1 hour long. Cuz this is gold I tell ya -George. Brb using imagination since no pics.
I have tons of pictures of me on this site. I Wonder if i really need to change the exersizes Every week or if i can just stick to train the 4 blocks times a week?
You can change the exercises every weeks. If you stretch it past that point, you will plateau hard. That to get traps like this guy a person need to do shrugs with lbs?
Are you serious I BET u r not. I dont even believe this guy can shrug 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. 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. Appreciation to my father who told me about this web site, this webpage is in fact remarkable.
Hey Alex, great article! Quick question here. Could you give an explanation to this? I love back training. I have a zyzz bod with more back and legs and must admit that his shoulders could get a bit more love! FYI there is a much easier way to get huge traps. That guy had very broad shoulders, especially considering how he looked before he started lifting. 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. It really good strength program. Thanks a lot for sharing. Can you do a Simeon Panda workout routine? 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. Love the article, will start tomorrow!
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.
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.
Which is within the natty threshold but in the upper end of it. Most Natties end up around 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. 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. 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. This site uses Akismet to reduce spam. Learn how your comment data is processed. Best Bodies. This legacy was the aesthetic lifestyle.
This is not an exaggeration either. Heck, I remember the first time I saw his physique. I was absolutely amazed. So, are you ready to become aesthetic as fuuuaaarkkkk? Analyzing Zyzz Muscles Since Zyzz was originally a skinny World of Warcraft nerd, this would obviously affect his body transformation. I will now break down what muscles appear visually strong, and which muscles look visually weak.
In the case of Zyzz, his chest is actually really developed. He truly has an aesthetic chest. Therefore, we will mimic what he did in this program.
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