How To Get Started In Male Modeling – It’s easy to envy a male model. Not only do they lead glamorous lives in glamorous cities around the world, they often bring in big bucks and come home to equally beautiful partners.
While you may not have as much control on the money and partners side, you can follow a male model workout to at least look like you belong on a billboard in Times Square.
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In this article, we take a closer look at the body type male models should work to maintain, a typical two-day exercise routine to stay fit and lean, and some basic diet and supplement rules that most male models follow.
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There are strict requirements for both male and female body types. Although some agents, casting directors, and brands will occasionally look for someone different, the general guidelines for male models are a height between 5’11” and 6’3″, a 29-32 inch waist and a 39-39 chest. 40 inches.
The ideal body of a male model differs from what is generally considered to be ideal male body proportions. Most male models aim for “lean” — that is, some muscle definition, but an overall natural look.
Male models have a unique workout goal. Instead of aiming to get as big as possible, most male models work with the goal of maintaining their lean muscle mass.
The male model workout we provide below only lasts two days, and can be repeated throughout the week with one rest day. Each exercise day is only 40-60 minutes, with one minute rest between each set.
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A formal workout consists of 5-6 sets and 10-12 repetitions of each exercise. While there’s room for variation, the key to a male model workout is to work up to “muscular failure” — that is, you should be able to do exactly 12 repetitions.
If you’re not able to hit 12 reps, the weight you’re using is probably too heavy. On the other hand, if hitting 12 reps is a breeze, you’re probably underweight. Working up to “muscle failure” is the way to get the most out of your workout routine.
Below, we look at a two-day exercise plan you can use to maintain a lean body and conform to the strict guidelines for male models.
The incline bench press is a more challenging variation of the traditional bench press. Position your bench at about a 45-degree angle to work the upper side of your chest and the front of your shoulders.
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The choice is yours, and it depends on your mood that day. Both of these exercises require the use of a bench and dumbbells and target your pectoral muscles, shoulders and arms.
Once again, the choice is yours. A pack deck—perhaps better known as a machine fly or seated lever fly—requires the use of a specific machine. It targets the arm and chest muscles, and is designed to increase strength and muscle mass.
For this reason, you’ll want to alternate your exercise days between this and the standing cable chest fly. The standing cable chest fly is a variation of the traditional chest fly. Like the pack deck, it targets the chest, shoulders and triceps, but does not require the use of specific equipment.
After a short rest, gather your focus and complete the day’s workout with a series of back exercises. Begin this part of the workout with:
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If you have access to a bar, pull-ups are an easy and effective exercise to target your lats and biceps. It’s not necessary to work your core every day of the week, so this exercise can be replaced with lateral pull downs. Lateral pull downs help sculpt your back by targeting the latissimus dorsi. This exercise requires the use of a lat pulldown machine.
Low back extension, sometimes called hyperextension, targets and strengthens the stabilizing muscles in the lower back. They can be done almost anywhere, as they do not require any special equipment.
When done correctly, tricep rope pulldowns are great for building your overall arm strength. The exercise, which requires the use of special equipment, works all parts of the triceps, while also engaging your core, shoulders and back.
Also known as dumbbell tricep extensions, this challenging isolation exercise requires you to lift a pair of dumbbells over your head through a full range of motion of the arms. The exercise targets your tricep muscles. Once you’ve targeted your triceps, move on to working your biceps with:
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Bicep curls are one of the most effective exercises you can do to tone out your biceps and strengthen your elbows. When you’re not in the mood for bicep curls or don’t have the necessary equipment, you can replace this exercise with traditional bicep curls.
Alternate shoulder raises are another exercise you can do anytime and anywhere, as they really only require the use of two weights. This exercise is also called alternating lateral raise. Finally, end your workout with some:
Finish today’s workout with five sets of push-ups. Instead of limiting your sets to 10-12 repetitions as suggested for the other exercises mentioned, complete each set of push-ups to failure. By the end of your 40- to 60-minute a day exercise routine, you should feel like you’ve been through a real workout.
The second day of the male model workout focuses on your lower body. Begin your exercise by targeting your abs and setting:
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The jackknife is a simple move that doesn’t require any special gym equipment. Although this exercise can be done without weights, most male models recommend an extra few pounds.
This is another exercise that does not require the use of any equipment. This position is similar to the jackknives position, and is a great way to target your abs and core. Complete one side at a time.
You can maintain your starting position when you begin the elevated toe tuck touch, another exercise that targets your abs. Finish your abs workout by completing some:
If you don’t have access to a Swiss ball, you can complete crunches on a bench or on the floor. Repeat the above for three more sets, then move on to leg exercises.
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Do both squats and lunges to give your legs a complete workout. You can make both exercises more challenging by carrying a sandbag over your shoulders.
Leg extension requires the use of a leg extension machine. Resistance weight training exercises are great for targeting your quads.
Also called leg curls, hamstring curls involve curling your lower leg against resistance toward your hips. Hamstring curls can be performed while standing, lying down, or while you are sitting.
Calf raises work different muscles in your lower legs. A deceptively simple exercise, calf raises require you to stand on the balls of your feet and balance. You can make your calf raises more challenging by incorporating the use of weights.
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As any male model is bound to attest, weight loss happens in the kitchen, not the gym. If you want to slim down to meet male model standards, a disciplined diet of healthy, wholesome foods is essential.
Including supplements in your diet is an effective way to maximize any effort you put in in the gym and kitchen.
Before your workout, a carbohydrate, electrolyte, and amino replenishment supplement like Hypered can help prepare your body for the workout ahead, while a post-workout protein shake with Whey-Pro ensures you’re getting the protein you need.
After your workouts, when it’s time to sleep, help your body recover and relax.
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Although not all weight lifting exercises meet the needs of male models, some weight lifting exercises are suitable for male models’ workout routines.
A male model’s goal is to be toned rather than muscular, so there aren’t many who spend hours working out in the gym. Instead, most male models limit their exercise to an hour or less per week.
Although different projects may call for different body types, the typical male model has a lean and toned body. Clothes that need to be modeled are not made individually for the model, but in set sizes. Therefore, male models must follow some strict guidelines in terms of body shape and measurements.
Cardio also keeps body fat to a minimum. Some common cardio exercises include HIIT (high intensity interval training), jumping rope, and running in place.
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Tyson Beckford, Jon Kortjarena, Noah Mills and David Gandy all top the list of the most successful male models of all time. Other famous faces you may recognize include David Beckham and Channing Tatum.
Whether you’re hoping to break into the industry or you just want to look the part, following a typical male model workout and diet plan is an effective way to maintain a lean and attractive body. Unlike bodybuilders, male models don’t need to spend hours in the gym to tackle the toughest exercises.
Rather, most well-known models spend less than an hour per day
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