22 December, 2011
How to Build a Greek God Physique
When you imagine the mythological gods of ancient Greece, you likely picture lean, strong, chiseled physiques. Hermes, Zeus and Poseidon all are depicted as possessing the ideal body -- a look that men of all ages strive to achieve. With hard work, consistency and dedication, you can develop the body of a Greek god.
Upper Body Development
Strength training not only develops impressive muscles, it also increases the number of calories you burn at rest. Target your biceps with hammer curls. Hold a dumbbell in each hand with your palms facing your body. Bend your elbow -- keeping your upper arm immobile -- to bring the weight toward your bicep. Alternate arms between sets or repetitions. Concentrate on your chest and triceps with close-hand pushups. Place your hands approximately four inches apart on the floor, keep your back and legs straight, and bend your arms to lower your chin toward the floor. Complete two or three sets of 10 repetitions of each exercise. Perform this workout as part of a full-body strength-training routine at least twice a week on nonconsecutive days.
Developing Core Muscles
Concentrate on your core muscles -- the abdomen and back -- after completing your upper-body exercises. Perform wide-grip pullups to strengthen your upper and middle back. Grasp the pullup bar with an overhand grip, your hands at least two feet apart. Keep your back straight, bend your knees to prevent your feet from touching the floor and bend your elbows to lift your chin above the bar. For more resistance, hold a dumbbell between your feet. Lie on your back on a declined weight bench with your head at the lower end to develop your abdomen. Hold a dumbbell to your chest and raise your upper body off the bench until your chest approaches your knees. To target your obliques -- your side abdominals -- twist your torso left and right at the height of the exercise. Complete two or three sets of 10 to 15 repetitions of each exercise.
Lower Body Training
Finish your Greek god strength-training workout by working your legs and hips. Hold a barbell across your shoulders and stand with your feet slightly wider than shoulder-width apart. Keep your back straight, bend your knees and lower your buttocks until your thighs are parallel with the floor. Concentrate on your calves by keeping the barbell across your shoulders and raising your heels off the floor, keeping your legs straight and together. Hold this position for one count before returning to the original position. Complete two or three sets of 10 repetitions of each exercise.
As you gain muscle through a consistent strength-training routine, perform cardiovascular exercise to help shed any excess fat from your body. The U.S. Department of Health and Human Services suggests adults perform a minimum of 150 minutes of moderate cardiovascular exercise -- such as brisk walking or cycling -- every week. However, performing more cardio every week -- and at greater intensities -- will help you burn calories and fat faster. Jog or run 30 minutes a day, five days a week, or perform another vigorous activity -- such as jumping rope -- if you prefer. Additionally, you might choose to alternate intense activities to keep your workouts interesting and enjoyable.
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