How I Became Aesthetic (Simplified)
Summary
TLDRThis video outlines a straightforward approach to achieving a Greek god-like physique through resistance training, emphasizing the importance of progressive overload, a consistent training split, and a balanced diet. It covers essential exercises targeting the back, shoulders, chest, legs, and core to sculpt a lean, muscular body. The guide also highlights the significance of the V-taper, the role of diet in revealing muscle definition, and personalized adjustments based on one's lifestyle and goals. Additionally, it touches on the psychological aspects of training, encouraging viewers to focus on effort and improvement rather than perfection. The video aims to demystify the process of building an attractive physique, making it accessible to everyone regardless of their starting point.
Takeaways
- 💪 To achieve a Greek god aesthetic, focus on building solid muscle and then lean down to showcase it.
- 🏋️ Resistance training, whether it's weightlifting, calisthenics, or a combination, is essential for muscle growth.
- 🔄 Progressive overload, by increasing resistance, reps, or exercise difficulty over time, is key to continuous improvement.
- 📅 Choose a training split that fits your lifestyle, aiming to hit each muscle group twice a week for optimal results.
- 🔥 Pushing towards failure and exerting maximum effort in workouts are crucial for muscle fatigue and growth.
- 🍽️ A balanced diet, high in protein and low in processed foods, complements training efforts and is vital for visible results.
- 🌊 Hydration is fundamental, with water being the preferred drink to avoid empty calories and sugar from sodas and juices.
- 🏃♂️ Aesthetic training should include exercises for a V-taper look, focusing on back, shoulders, and achieving well-balanced legs.
- 🔄 Consistency and daily effort in training and diet are more important than striving for a perfect workout routine.
- 📈 Adjust your calorie intake based on your goal (surplus for muscle gain, deficit for fat loss), and consider tracking your food.
Q & A
What are the main goals when training for an aesthetic physique?
-The main goals are to develop solid basal muscle through resistance training, while also getting lean enough to show the muscle definition. Focus areas include building a V-taper via the back and shoulders, having a big chest, balanced legs, and getting lean enough to have visible abs.
What is progressive overload and why is it important?
-Progressive overload means gradually increasing resistance or challenge over time during training. It's critical for building muscle because it forces the muscles to continually adapt and grow stronger.
How often should you train each muscle group when going for an aesthetic look?
-Most experts recommend training each muscle group at least twice per week. Common splits are upper/lower 4 days per week, push/pull/legs 5 days per week, or push/pull/legs 6 days per week.
What are some good exercises to build wider lats and improve V-taper?
-Some top exercises are pull-ups, lat pulldowns, kneeling single arm pulldowns, various rowing exercises. Pull-ups are considered one of the best for aesthetics.
What shoulder exercises target the lateral delts to build broader looking shoulders?
-Side lateral raises primarily target the lateral delts to build wider looking shoulders important for that V-taper.
Why is hitting the upper chest important?
-Developing the upper chest helps create a fuller athletic looking chest, improving aesthetics. Exercises like incline bench press and decline pushups target the upper chest well.
What is the benefit of training legs if your only goal is aesthetics?
-Training legs releases hormones like testosterone and HGH critical for building muscle everywhere. Legs also contribute to an athletic, balanced physique - avoiding the 'chicken legs' look.
How can you get visible abs without much direct core training?
-If aesthetic looks are the only goal, you can get visible abs primarily through diet and getting very lean. Some occasional core training helps them 'pop' more.
What diet changes help support an aesthetic physique?
-Eating enough protein to support muscle growth, reducing processed foods, increasing whole foods, staying well hydrated, and adjusting your calorie intake to fit your goals.
What steps should someone take if they struggle to gain/lose weight?
-Strategies include tracking calories carefully, improving your nutrition environment, purposefully structuring meals to meet targets, and focusing on building better nutrition habits over time.
Outlines
🏋️♂️ How to Train for an Aesthetic Greek God Physique
The first paragraph provides an overview of how to train for an aesthetic, lean physique resembling Greek god statues. It states that having solid muscle mass along with low body fat to showcase muscularity is key. Resistance training through weight lifting, calisthenics etc. and progressive overload are critical for muscle growth. It discusses optimal training splits and routines based on lifestyle, the importance of consistency over perfect programs, and focusing on certain muscle groups like back, shoulders and upper chest for that V-taper.
🍎 Important Diet Tips for Fat Loss and Showcasing Muscle Definition
The second paragraph shifts focus to diet and nutrition being critical, along with training, for physique goals. It provides tips like adequate protein intake, eliminating processed foods, staying hydrated etc. It also discusses catering caloric intake towards weight loss or muscle gain goals based on current body composition. Tracking calories and nutrition as well as improving food environment are also suggested. It ends by stating that daily small actions lead to big results over time, irrespective of genetics or past failures.
Mindmap
Keywords
💡Physique
💡Progressive overload
💡Training split
💡V taper
💡Pull-ups
💡Side lateral raises
💡Upper chest
💡Squats
💡Diet
💡Environment
Highlights
To build muscle, we need some form of resistance training like weight lifting, calisthenics, or both.
Progressive overload by increasing resistance over time is the most important part of training for muscle growth.
Train each muscle group twice per week with an upper/lower or push/pull/legs split.
Listen to your body and choose a training split you can stick to consistently over time.
Focus on back and shoulders to build a V-taper physique.
Pull-ups are the best exercise for back width and aesthetics.
Target all heads of the shoulders - front, side, and rear delts.
Train upper chest with decline push-ups or incline bench press.
Squats build quads, glutes, and athleticism. Deadlifts train hamstrings.
Core training helps abs pop more, but diet is key for leanness.
Eat enough protein to support muscle growth.
Eliminate processed foods. Eat more whole foods.
Drink water instead of soda or juice.
If skinny, eat in a calorie surplus. If overweight, eat in a deficit.
Focus on improving your daily habits and process over time.
Transcripts
ever since I got my first pump in the
mirror I've always wanted to develop a
cool lean attractive physique a physique
that looked like those statues of the
Greek gods and we might not look as good
as Hercules but we can get pretty close
and it's actually pretty simple not easy
but pretty simple so I want to show you
in this video everything you need to
know to train for Aesthetics let's begin
so what do we need to have a Greek god
aesthetic well simply put we just need
to develop a solid basal muscle and then
we need to be lean enough to show it and
to build that muscle we're going to need
some form of resistance training this is
all down to preference but lifting
weights practicing calisthenics or
incorporating both into your routine
it's how we're going to put stress on
our muscles to make them grow back
bigger and stronger and no matter what
your train style is you need to focus on
Progressive overload this is probably
the most important part for training and
this is done by increasing the
resistance over time that could be
adding weight or it could be moving to a
more challenging progression and can
also be done by increasing the Reps or
the time of the exercise and as we're
trying to improve putting on more weight
or moving to harder progressions you're
really going to have to challenge
yourself and try to push past what your
k capable of training towards failure
and putting all your effort into those
last reps
and since we're fatiguing our muscles
we're going to want to have a proper
training split and the training split
you choose is going to be based around
your lifestyle you want something that
you're going to be able to stick with
over time and if you have other
commitments like sports
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or a job that takes away a lot of your
time or energy then just find what works
for you it is optimal to hit each body
part twice a week something I would
recommend would be an upper body Lower
Split for four days a week a push-pull
legs upper lower for five days a week
and then a push pull leg split which is
my go-to for six days a week but really
just find what works for you and your
schedule I've found results using the
Bro split which is training each muscle
once a week I've also seen results from
training every single day the main thing
is just listening to your body and
having a routine that allows you to stay
consistent and there's a ton of other
ways you can break it up there's no such
thing as a perfect workout routine
people get caught up with that and the
internet tries to sell you on if you're
not doing this right you're not going to
see results but if you're just putting
in consistent effort you're going to see
results and don't over complicate it
it's more important to have daily action
and just improve your process over time
than it is to have the perfect program
and a lot of people are focused up on
things like oh is this working or am I
doing this right when better questions
would be am I putting an effort am I
showing up every day and how can I
improve and you should be training all
body parts equally however there's
something you can focus on to make
yourself look good and having an
attractive physique includes the most
important thing being the V taper and to
do this we have to train back and
shoulders it's also important to have a
big chest we also want to have
well-balanced legs to balance out our
physique and lastly being lean enough to
have visible abs and then these things
are important too it's a long list but
we can do it we just got to focus on
these exercises starting with an
exercise to help us grow those wider
lats I'm a big pulp guy and I'm not the
biggest fan of the lat pull down to be
honest but it is a great alternative if
you can't do pull-ups yet to perform it
just lean back slightly and pull the
weight to your chest in a controlled
fashion and using different grips is
going to Target different spots of your
back but if you're new to the gym just
grabbing the bar slightly wider than
shoulder width should be a good place to
start you can also do other variations
one I like to do is kneeling single arm
pull Downs positioned like so just drive
your elbow down into your side and keep
it close to your torso and if you
struggle to get a contraction with the
lat pull down I would suggest this one
because it's really easy to feel that
contraction in your back and if you need
to you can perform it with a band as
well equipment isn't available but
pull-ups is the best exercise you can do
for Aesthetics and to prove it to you
this was my back gains using the lap
pull down and this was my progress when
I just started focusing on pull-ups and
trying to add weight to my pull-ups my
entire channel is just based around
doing pull-ups now but it's a good
exercise you're also going to want to
add in some form of rose to better grow
your lats and just your overall back
helping you get that chiseled aesthetic
the delts also help the V taper and they
help us get that Bolder look going and
to help us get wider shoulders the name
of the game is going to be side lateral
raises this is going to Target the
lateral delts and really help us get
those broad shoulders but we also want
to do more shoulder exercises because we
want to look chiseled and sculpted and
to complete the Bolder look we're going
to want to hit the front and the rear
delts for the front delts we can do some
form of shoulder press or a variation of
Pike push-ups and for the rear delts we
can do something like face pulls or rear
delt rows just making sure that we
target the entire shoulder for chest our
main focus needs to be the upper chest
so we need to do decline push-ups or
incline bench press and just make sure
that we target it because it's really
important of course just starting with
push-ups is a great place to start and
if you can't do decline push-ups yet
just do the variation that you can and
work on it until you get there
as for legs these release human growth
hormone and testosterone and it's just
going to help us turn into an athletic
unit so you don't want to skip it for
those reasons but you also want to have
a well-balanced physique and I talked a
lot about the V taper but it's not just
a V taper we want to have more of an x
pattern and the main exercise we're
going to want to have to get this x
going is going to be squats if you don't
have weight that would be pistol squats
or a lower variation going all the way
down to body weight squats but squatting
is going to help us grow our quads
glutes and it's going to help us with
our Athletics the hamstrings are also
important so you're going to want to
incorporate some exercises like rdos or
the hamstring curl or nordics and then
also throw on calf raises just don't
skip like days basically what I'm trying
to say and the last thing that's really
important is your core for someone who's
not really serious about being athletic
or anything I would say training your
core isn't that important of course
training your core is going to help them
pop out a little bit so if you want to
have a really good six-pack you're going
to want to train core but if you just
want them to show a little bit then all
you have to do is get lean enough to the
point where you can see your core and
that's mostly just diet but I've been
doing a lot of core training ever since
I started corporating calisthenics and
I've seen an insane difference if you
want to be athletic and have an even
cooler core then I'd say train core but
if you just want to look good and you're
not that into fitness then just train it
every once in a while and focus more on
your diet
speaking of which all this training is
going to be for nothing if we don't have
a good diet and your diet doesn't have
to be perfect but it can't be terrible
though you just need to do a few things
right that way you don't ruin all your
progress because you can't out train a
terrible diet I've tried because eating
two Zebra Cakes is equivalent to like 10
Hills
but improving our diet isn't as
difficult as you might think we just
need to focus on a few basic things and
improve it one step at a time and
eventually your diet is going to get
better and it's not going to hinder your
progress so things we want to focus on
is protein you want to have a high
enough protein intake so you're
supporting your training and helping
your muscles grow I think the best way
to do this is just to have a high
protein in every single meal you eat and
maybe add in a protein shake as well you
also want to eliminate processed foods
they taste really good but they're like
poison it's like to more real Whole
Foods and if you're eating mostly
processed foods if you just slowly cut
those out of your diet you'd see an
insane change not just in your body but
also in your energy and how you feel try
to cut those out and lastly just drink
water drinking soda and juice really
just has no benefits and it's just empty
calories with a lot of sugar I don't see
why people hate on water I think it
tastes amazing and you can always change
the flavor by changing the temperature
you know sometimes I'm in the mood for
cold water other days
a nice demon cup of joe of water is
pretty good so water is great and
hydration is key that being said your
next move depends on your situation you
might be skinny overweight or skinny fat
regardless of where you're at your
genetics or what hasn't worked in the
past what are you going to do now and
how are you going to improve upon
yourself today if you're skinny and you
want to gain weight you're going to want
to eat in the calorie Surplus and if you
want to lose weight then you're going to
want to eat in a calorie deficit some
things to help with this is tracking
your calories you can also better
improve your environment to set you up
for success and you can eat foods that
help you with your goal for some people
it's just going to be harder that's just
how it is but just focus on improving
your daily system because those little
daily actions are the things that make
the difference if you have any tips that
helped you please comment them down
below or let me know if I missed
anything really important but anyways
thanks for watching have a great day
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