The Workouts: Step 2 for Perfect Proportions and Optimal Muscle Mass

how to build muscleAs promised, this is Step 2 for reaching perfect body proportions.  If you’re looking for part 1, click here: (J)Max Aesthetics: Step 1 for Perfect Proportions and Optimal Muscle Mass

Finished reading Step 1?  Good, let’s get into Step 2, shall we?

You now know your weakest body part.  Now it’s time to make it bigger.  The problem that a lot of guys have is that if they have a weak body part, they prioritize it so much that they never train anything else.  A perfect example of this are guys who only ever train their chest.  Let’s face it, guys love tits.  Sometimes, too much.  Oftentimes, you see guys with hunched over shoulders and small legs.  For sure, they have some big pecs, but that’s it.  When you neglect the rest of your body, you lose your current proportions.

When it comes down to it, you only have three options to increase the size of a lagging body part:

  1. Bulking with Priority
  2. Bulking then Specialization
  3. Bulking with Priority then Specialization

In this article, you’ll learn about each solution.

Bulking With Priority

Bulking with priority is simple.  Here is what to do:

  1. Using the formula in Step 1 of this series or articles, determine your weakest body part.  Do this at the end of each workout phase (usually monthly).
  2. Train this body part more frequently.  After knowing your weakness, schedule an extra day in your next workout phase specifically for training this body part.

For example, let’s say your legs are so small that skinny jeans look like parachute pants on you.  If you are currently running a 5×5 phase (5 sets of 5 reps) and your current program calls for training Monday, Wednesday, Friday, your new and improved workout schedule would look like so:

Monday Wednesday Friday Sunday (Priority Day)
Regularly Scheduled Workout for 5×5 Phase Regularly Scheduled Workout for 5×5 Phase Regularly Scheduled Workout for 5×5 Phase Legs – 5 sets of 5 reps for thighs, hamstrings, and calves.  Pick exercises that you are not performing on Monday, Wednesday, and Friday.

I don’t care if you squat on Monday, Wednesday, and Friday.  On Sunday, you won’t be squatting, but you’ll be training your legs.

Just remember that with this method, your extra day (Priority Day) is an addition to your current program.  It doesn’t matter if you’re running 5×5, 10×10, PHAT, or The Hybrid Muscle Cycle, you’ll have an additional Priority Day, allowing you to train your weak body part more than any other body part throughout the current workout phase.

Bulking Then Specialization

This method is also simple.  Basically, you do a muscle building program (such as Decembulk).  After completing whatever muscle building program you chose to partake in, you will then do a 4 to 6 week body part specialization phase.  Again, assuming you have spaghetti thin legs, here is a super general template for a specialization phase:

Sunday Monday Tuesday Wednesday
Legs – Moderate Weights and Moderate reps (8-12 reps) Upper Body – Moderate Reps (8-12 reps) Legs – Heavy weights and low reps (3-7 reps)

Legs – Lighter weights and higher reps (12-25 reps)

After finishing a body part specialization program, it’s a fantastic idea to take 5-7 days off.  This allows you to fully recovery and experience supercompensation.

Bulking With Priority Then Specialization

This is basically a combination of the two methods above.  Basically, you run a periodized workout program.  Each phase, have one priority day (per week) for your current most lagging body part.

After completing the periodized workout program with a priority day, embark on a 4-6 week body part specialization program.

A Note on Legs

If you want bigger legs, keep on reading. If not, this message is not for you.

It’s no secret.

If you want bigger legs, then you’ll need to train your legs.

There’s no way getting around it.

It’s that simple.


Now that’s what I call a plan of action.  Choose between one of the following methods, and you are well on your way to perfect proportions:

  1. Bulking with Priority
  2. Bulking then Specialization
  3. Bulking with Priority then Specialization

In Step 3 of this series, you’ll learn the proper nutritional strategies to building optimal muscle mass and perfect proportions.

Where to Go From Here:

If you enjoyed this article, then click the link below to check out The Hybrid Muscle Cycle for even more great stuff like this.

The Hybrid Muscle Cycle