How To Become Aesthetic (Simplified)
Summary
TLDRThis video explains how to achieve a Greek god physique, characterized by a slim waist, broad shoulders, and a well-developed back. The key to this aesthetic is focusing on exercises that target the back, shoulders, neck, forearms, and abs while also emphasizing the importance of getting leaner for enhanced vascularity. The video advises against overtraining front delts and highlights the importance of diet, hydration, and sustainable cardio routines. Overall, achieving this physique requires a balance of muscle development, proper nutrition, and consistent cardio.
Takeaways
- 💪 The 'Greek God physique' is a peak aesthetic body type that's athletic, not massive, and highly desirable.
- 🏋️♂️ Focus on the 'V-taper,' which involves a slim waist, broad shoulders, and a well-developed back to achieve this physique.
- 🏋️♂️ Incorporate vertical (pull-ups, lat pull-downs) and horizontal (rows) exercises for a strong back.
- 🏋️♂️ Shoulder training should emphasize the lateral and rear delts, while front delts are sufficiently worked through pressing movements.
- 👕 Training neck, forearms, and abs is important for aesthetic purposes, as these body parts make you look bigger even when wearing clothes.
- 🧠 Genetics play a key role in achieving a slim waist, but individuals should make the most of what they have.
- 💧 Vascularity is enhanced by getting leaner, which also makes veins more visible, and shaving body hair can increase vein visibility.
- 🍽️ A proper diet with a focus on protein and clean foods is essential for muscle-building, but balance is key—moderation in junk food is fine.
- 🏃♂️ Cardio should be done regularly but in a sustainable way, such as low-impact exercises (walking, swimming) for 150 minutes per week.
- 🏅 Consistency in training, cardio, and diet is essential for long-term success in achieving the desired physique.
Q & A
What is the main focus of the video?
-The video focuses on how to achieve a physique known as the 'Greek God physique,' which is characterized by a slim waist, broad shoulders, a well-developed back, and prominent vascularity.
What is meant by 'Vaper' in the context of the video?
-'Vaper' refers to having a slim waist combined with broad shoulders and a well-developed back. It is one of the key features of the desired aesthetic physique discussed in the video.
Why is vascularity important in achieving the 'Greek God physique'?
-Vascularity, or visible veins, is important because it enhances the aesthetic appeal of the physique. Getting leaner and reducing body fat helps make veins more prominent, contributing to the overall appearance.
Why is it unnecessary to train the front deltoid muscles directly?
-The front deltoids are already heavily stimulated by other pressing movements, so direct training isn't needed for most people. Focusing on the rear delts is more important to avoid posture issues.
What exercises are recommended for developing the back?
-The video recommends doing both vertical exercises like pull-ups and lat pull-downs, as well as horizontal exercises such as various types of rows to fully develop the back.
What is the role of genetics in achieving a slim waist?
-Genetics play a significant role in determining how slim your waist can be. While training and diet can help, some people are naturally born with a slim waist, giving them an advantage in achieving this aesthetic.
Why should neck, forearm, and ab training be included?
-Training the neck, forearms, and abs directly helps to make the physique more well-rounded and aesthetically pleasing. These body parts also stand out in everyday clothing, making the physique look more impressive.
What is the recommended approach to cardio in the video?
-The video recommends doing low-impact cardio like walking or swimming for at least 150 minutes per week. This makes it easier to sustain in the long term and prevents burnout.
What advice is given about diet in achieving the 'Greek God physique'?
-The video advises consuming enough protein and focusing on a mostly clean diet. However, it also emphasizes that moderation and sustainability are key, and it's okay to include some junk food occasionally.
What is the importance of progressive overload in ab training?
-Progressive overload, or gradually increasing the resistance in your ab exercises, is essential for building ab muscles effectively. Just doing high reps of sit-ups without added weight won't be as effective in developing strong abs.
Outlines
💪 Achieving the 'Greek God' Physique
The opening paragraph introduces the goal of achieving a 'Greek God' physique—an aesthetic and athletic body type that's admired worldwide. It highlights the key characteristics of this physique, particularly the 'V-taper,' which includes a slim waist, broad shoulders, and a well-developed back. The speaker emphasizes that while the V-taper is crucial, other body parts like forearms, neck, and abs are also important. Leaning down to reveal vascularity, shaving body hair for better definition, and maintaining proper hydration are briefly mentioned before transitioning into workout advice.
🏋️ Back and Shoulder Training
This section delves into the core workouts for achieving the Greek God physique, specifically focusing on back and shoulder exercises. The speaker stresses the importance of both vertical (pull-ups, lat pull-downs) and horizontal (rows) movements to develop a strong back. For shoulder development, the emphasis is on lateral and rear deltoids, while downplaying the need for direct front delt exercises, as they are often overworked in pressing movements. The importance of posture and rear delt balance is also discussed, particularly as many people suffer from 'caved-in shoulders.'
🧬 Slim Waist and Genetics
In this paragraph, the speaker tackles the reality of genetics in shaping a slim waist, an essential feature of the V-taper physique. Good genetics make achieving this look easier, especially when compared to professional bodybuilders who often naturally possess slimmer waists. However, the speaker encourages viewers not to get discouraged, but instead to focus on maximizing what they have. They also mention a free e-book on training every body part and caution against comparing oneself to others, as everyone’s genetic starting point is different.
👕 Training Neck, Forearms, and Abs
Here, the focus shifts to the often-overlooked areas of the neck, forearms, and abs, which help complete the Greek God physique and enhance visual appeal, even when clothed. For the neck, the speaker recommends a well-rounded routine hitting the front, back, and sides. They suggest exercises such as neck curls and neck extensions, advocating for consistency. For forearms, wrist curls are proposed, and for abs, the key is to incorporate weighted exercises like cable crunches, as opposed to high-rep, unweighted movements. Progressive overload and muscle targeting are emphasized.
🍽️ Diet and Cardio for Aesthetics
This paragraph shifts focus from training to diet and cardio, which are deemed crucial for achieving the aesthetic Greek God physique. The speaker stresses the importance of consuming enough protein and keeping the diet 'mostly' clean, allowing room for flexibility to avoid unsustainable restrictions. When it comes to cardio, they advocate for starting slowly with low-impact exercises like walking or swimming, aiming for 150 minutes of moderate activity per week. The key takeaway is to make both diet and cardio sustainable long-term habits rather than short-term fixes.
✅ Final Thoughts and Support
The concluding section encourages viewers to apply the lessons learned to reach their aesthetic goals, combining both training and a well-balanced lifestyle. The speaker reiterates that the Greek God physique requires effort and consistency in both cardio and diet. Additionally, viewers are invited to explore personalized training plans available through the speaker’s website and Patreon. The video ends with an appreciation for supporters and a call for feedback on preferences between the Greek God or a bulkier physique.
Mindmap
Keywords
💡Greek God Physique
💡V-Taper
💡Vascularity
💡Slim Waist
💡Rear Delts
💡Forearms
💡Neck Training
💡Abs
💡Diet
💡Cardio
Highlights
The 'Greek god physique' is described as the peak aesthetic look, emphasizing a slim waist, broad shoulders, and a well-developed back.
Achieving this physique requires a balance between muscular development and leanness, with a focus on vascularity (increased visibility of veins) through lower body fat and hydration.
Training both vertical (pull-ups, lat pulldowns) and horizontal (various rows) exercises is essential for developing a strong and aesthetic back.
Shoulders play a critical role, especially the lateral and rear deltoid muscles. Front delts are often overworked and should not be a primary focus for most people.
To achieve a slim waist, good genetics play a role, but maximizing one's potential through proper training and nutrition is key.
Training the neck, forearms, and abs is crucial for a balanced and visually striking physique. These areas also make one appear larger in clothing.
The neck should be trained in all directions (front, back, sides) using neck curls, neck extensions, and rotations for overall development.
Forearm exercises, like wrist curls, should be performed two times a week for 10 to 20 reps to build strength and size.
Abs should be trained with added weight and a focus on progressive overload, just like other muscle groups, to achieve visible results.
Diet is a critical factor in achieving the Greek god physique, with a focus on consuming enough protein and mostly clean food.
Sustainability is emphasized in both diet and cardio. Moderation in food choices is key to maintaining a long-term healthy lifestyle.
Cardio is essential for achieving aesthetics. Low-impact exercises like fast walking or swimming are recommended, with at least 150 minutes of moderate cardio weekly.
Cardio routines should be enjoyable to sustain over the long term. Finding activities that one enjoys helps ensure adherence.
Consistency in both training and cardio, combined with a proper diet, is necessary for long-term success in achieving the Greek god physique.
The creator offers customized training plans and emphasizes the importance of patience and persistence in fitness goals.
Transcripts
so you want to achieve the Gat physique
right uh sorry not this guy this is what
I'm talking about the peak of Aesthetics
the perfect body loved by many women all
around the
world as I said this is the peak
aesthetic look not massive by any means
but also it's not a skinny body type it
is athletic looks good and many people
want to have a physic like this so how
can you achieve it first we need to
Define what's so mesmerizing about this
physique well what do you think yes the
prominent Vaper good guess the Vaper
means that you have a very slim waist
broad shoulders and a well-developed
back these are the main features that
you have to focus on but before we dive
deep into this I have to tell you that
having a weaper is not everything there
is so much more to it than just that
other important body parts are forearms
neck and abs other important point is
that you have to increase your
vascularity
or in other words get leaner I suppose
you already knew that but if not oh well
you're welcome anyways getting leaner is
necessary because your veins will start
to pop out like crazy also shaving your
body hair increases the visibility of
your veins even further shaving your
body hair is obviously not necessary but
it's something to consider and then we
can talk about the usual stuff like
being properly hydrated having enough
sodium in your system and stuff like
that
but I don't think that I need to go in
depth it's very self-explanatory all
right enough chitchat let's get into the
most important part of the video how to
actually achieve the Greek god physique
first of all you have to focus on your
Vaper which as I said previously means
developing your back you should always
do both vertical and horizontal
exercises throughout the week doing
vertical exercises like pull-ups or the
lead pull down and horizontal exercises
of various types of rows is is necessary
to have a well-developed back this is
one of the most important parts of the
Greek G physique make sure you don't
skip these exercises next the shoulders
if you don't have some type of overhead
press in your routine already then you
definitely need to add one okay other
than that Focus mainly on lateral and
rear head of the shoulder that's all you
need to know to start training your
shoulders but we need what about the
front
dels you don't need to train your front
dels directly they get STI simulated
Enough by all the other pressing
movements you can be mad all you want
but this is the truth in today's world
almost everyone is walking like a monkey
with their shoulders caved in this is
caused by the lack of rear Del muscles
not the front Del muscles you don't want
to make this imbalance even bigger yes
there may be some exceptions if your
rear delts are welld developed and you
don't have a problem with your posture
then yes train your front dels directly
but for the average Joe it is not requ
quied all right now you know how to
train your shoulders great let's move on
to the slim waste to get that slim waste
you have to BU in and need to have good
genetics Yes you heard that right you
need to have good genetics it had to be
said and as I have said this already
before in my completely through
newsletter Link in the description you
can now get a completely free ebook
about how to train every single body
part huh you shouldn't compare yourself
to others why because
as you can see for example in the
competitive bodybuilding scene there is
a lot of people who are born with
extremely good genetics which means that
they have a very slim waste which makes
them look even crazier so you either
have to win the genetic ly or you got to
deal with what's been given to you don't
be discouraged you have to make the most
out of what you have that's the fun part
okay here we are almost at the finish
line of building up our gek Gat physique
to finish it all up you have to start
training your neck forearms and apps
directly even though these body parts
might not seem that important they are
crucial if you want to make your physic
stand out and as a added bonus training
these body parts will make you look
bigger in a t-shirt because the forearms
and the neck are very eye-catching body
parts and I assure you that girls love
it so let's start with the neck I know
that most of you have never trained your
neck before well it's about time you
start training it don't be afraid it's
pretty straightforward for the best
results you will need to hit all three
sides of the neck so the front back and
the sides front side neck curl back side
neck extension and for the sides you
will have to do neck rotation I
recommend three sets of 30 Reps for
every neck exercise and if you want to
learn more about this topic you can
check out my video about training the
neck also you can add an exercise for
the traps to your workout for a nice
little aesthetic boost something like a
barble Shrek will do the work next up
we've got the forearms I I would
recommend a riscal variation of your
choice doing three sets of 10 to 20 reps
at least two times per week should be
enough to see some forearm gains and
lastly we have apps and after that we
will talk about diet and the necessary
cardio understanding how to train apps
is one of the easiest things in this
video hold up before you say h I already
know how to train apps are you sure if
your answer was something like doing
three sets of 100 situps then you need
to seriously read your training methods
abs are not a special body part of yours
you have to train them like any other
muscle group start adding weight and
actively try to progressively overload
you can do exercises like cable crunch
or machine crunch or basically any other
exercise where you can add weight to it
you can even do situps but make sure you
put some weight on your chest while
doing it but just straining your body
parts properly won't be enough this
needs to be combined with proper diet
and cardio as with all the muscle
building diets the number one thing to
look out for is to eat enough protein
every day besides that I'm advising you
to make your diet consist mostly and I
will say it again mostly of clean food
instead of garbage the reason why I'm
emphasizing the word mostly so much is
because eating only clean food is
unrealistic and unsustainable for most
people if you can't stick to a certain
lifestyle forever then there is a
problem somewhere in your life that you
should take care of first to make things
more sustainable able if you can eat
only clean food instead of some junk but
you shouldn't restrict yourself to the
point where you can't even go out for a
dinner anymore everything in moderation
remember that and sustainability is also
very important when it comes to cardio
if you don't do cardio on a regular
basis and you suddenly start blasting
hit cardio your body will be in a
complete State of Shock and you will
probably hate it and you will give up on
your cardio alog together that's why I
recommend L cardio he aim for at least
150 minutes of cardio of moderate
intensity per week split into couple of
days I recommend low impact cardio
exercises that are easy to recover from
like fast walking swimming and stuff
like that and don't forget to make
cardio into a habit it needs to be
enjoyable so don't force yourself into
doing exercises that you don't enjoy
select a couple of exercises that you
really enjoy and switch between them
remember that you should be able to
stick to it for the rest of your life so
just play around with it until you find
something that you absolutely love doing
maybe binge all of my videos while
working on a treadmill hm if you want to
have a physique of a Greek G you will
need to put in the work cardio and
proper diet are absolutely crucial when
it comes to chasing the Aesthetics use
what you have learned here and you will
succeed in your goal if you need any
additional help you can find a link to
my website in the description where you
can find different training plans and I
can even create a completely customized
training plan according to your needs
you can find that on my patreon if this
video helped you give it a thumbs up and
tell me what you think about the Greek
god physique do you like it or do you
prefer a more bulky physique let me know
and as always a big thanks to all my
supporters on patreon you guys are the
best thanks for watching and I will see
you
[Music]
later
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