John is training for a competition in which he will be judged on the size and definition of his muscles. how should he train?

The best course of action for John would be to train in a bodybuilding fashion. He should focus on compound exercises first, which target multiple muscle groups. These exercises would include bench presses, deadlifts, squats, etc. He would also have to incorporate isolated exercises such as the biceps curl - this will ensure he receives enough muscle gain. He would have to do all of them in the rep range of 8 to 12 repetitions.

Phallus or pelvis or scroutum