The thing about most rappers’ physiques is that they have a natural advantage. They are genetically more suited for athletics. That’s why they have the muscles of the back of the body – the ones responsible for athleticism (calves, hamstrings, glutes, lower and upper back and traps) easily developed.
Ja Rule is not a big guy. He looks good because he has a decent amount of muscle and is naturally very lean. It doesn’t hurt that they have naturally lower levels of body fat. All that is left is to develop the muscles of the front of the body – biceps and chest and you’ve got yourself a beach physique.
Ja Rule is Not a Big Guy, But He Looks Big
This is all about low body fat percentage and proportions. Ja Rule is lean and well built in the shoulders, traps, upper back and arms. Now the way to achieve a body like this is first to get strong in the basic exercises like barbell deadlifts and barbell squats on a beginner strength training routine. Think of it like this – to carve a big statue you need a big rock. So you need some foundation of core muscles and strength.
If You Are Not Lean, First Get Lean Fast
This way you will look good or at least decent all the time and you will optimize your hormones for muscle building. If you are lean, your body is primed for muscle growth. Female hormones work best when you have more fat stored, while male (muscle building) hormones spike when you are lean. So get lean first.
Once You Have Your Basic Strength, Go For A Split
Think beach muscles. Train each muscle once a week for 6-9 sets of 8-12 reps. That’s 2-3 exercises per muscle. Divide up the body so that you train 1-2 muscle groups per workout. So you are going to be in the gym 3-5 days per week. Here is a typical split breakdown:
Workout 1 Chest and triceps
Workout 2 Biceps
Workout 3 Back and legs
Workout 4 Shoulders
Put priority on the muscles you want to build faster. The way to do it is to train only them this day.
Let’s Examine His Workout Video
Ja Rule’s workout – he’s messing around in the gym for the photo shoot. Even tries to push his supplement line… Nevertheless, he’s a good role model for an aesthetic physique.
Clearly Ja Rule Is at the Third Stage – Split Routine
He is lean enough and big enough and only works for the size of the small muscles. For his chest – he does machine flies, barbell bench presses, pushups, and incline dumbbell presses. For the biceps – preacher stand curls and concentration curls.
He trains his back very little – just some reverse machine flies and lat pull downs. The shoulders get a beating with alternating dumbbell shoulder presses. Ja Rule focuses on his abs with exercise ball prone (face down) jack knives and ball crunches.
To sum up, here’s the way to get a body like this. Get lean first. At the same time build a basic strength level. Then work on a split routine and grow the small muscles – chest, arms and shoulders.
Here is a great workout for this purpose – Visual Impact. This training system gives you both muscular size and muscular hardness and density. A cool trick revealed in the workout is making your skin super tight around your muscles.
P.S. Remember, getting lean is what makes you look proportionate and muscular.