How To Become Aesthetic (Simplified)

Summary

This 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

00:00

💪 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.

05:02

🏋️ 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.

Keywords

💡Greek God Physique

The 'Greek God Physique' refers to an idealized body type characterized by a balanced, athletic look with broad shoulders, a slim waist, and muscular definition. In the video, it is presented as the pinnacle of aesthetic appeal, achieved through focused training on specific muscle groups like the back and shoulders, along with proper diet and cardio.

💡V-Taper

The V-Taper is a body shape with a broad upper body (shoulders and back) and a narrow waist, forming a 'V' silhouette. This feature is crucial to achieving the aesthetic appeal of the Greek God Physique. The video highlights the importance of developing the back and shoulders to create this look, especially through vertical and horizontal exercises like pull-ups and rows.

💡Vascularity

Vascularity refers to the visibility of veins through the skin, which is often associated with low body fat and a well-conditioned physique. The video suggests that increased vascularity can enhance the aesthetic appearance, and it can be achieved by getting leaner and reducing body fat. The speaker also mentions that shaving body hair can improve the visibility of veins.

💡Slim Waist

A slim waist is a key feature of the Greek God Physique, complementing the broader upper body. The video emphasizes that achieving a slim waist is partly genetic, but also achievable through proper training and diet. This body feature enhances the V-Taper look, making the physique appear more proportional and aesthetic.

💡Rear Delts

Rear delts, or the rear part of the deltoid muscles, are crucial for maintaining balanced shoulder development and good posture. The video stresses the importance of training the rear delts to avoid the common posture issue of 'shoulders caving in,' which happens when the front delts are overdeveloped compared to the rear delts.

💡Forearms

Forearm development is highlighted in the video as an often-overlooked aspect of building a complete physique. The speaker recommends training the forearms to enhance the aesthetic appeal, especially since the forearms are a visible muscle group even when wearing clothing. The forearms are trained with wrist curls and other exercises.

💡Neck Training

Neck training is emphasized as an important but frequently neglected aspect of achieving a standout physique. The video advises working on all sides of the neck—front, back, and sides—to improve overall neck development. A well-developed neck, combined with trap training, helps enhance the overall look, making the physique appear stronger and more balanced.

💡Abs

Abs (abdominal muscles) are discussed as a core component of the Greek God Physique. The video stresses the importance of training abs like any other muscle group, using weighted exercises such as cable crunches or machine crunches. Progressive overload and adding weight to ab exercises are recommended for building defined and strong abs.

💡Diet

Diet is presented as a critical factor in building the Greek God Physique, particularly in terms of maintaining low body fat and supporting muscle growth. The speaker advocates for a diet that is 'mostly clean,' meaning it should consist primarily of nutritious, whole foods while allowing occasional indulgences for sustainability. A high-protein intake is emphasized to support muscle recovery and growth.

💡Cardio

Cardio refers to aerobic exercise aimed at improving heart health and aiding fat loss. In the video, the speaker advises performing moderate-intensity cardio regularly (about 150 minutes per week) to complement strength training and help achieve a leaner physique. Low-impact exercises like walking or swimming are recommended for long-term sustainability and enjoyment.

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