How I Became Aesthetic (Simplified)

Summary

This 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

00:00

🏋️‍♂️ 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.

05:01

🍎 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.

Keywords

💡Physique

The word 'physique' refers to a person's physical build and muscular structure. The video emphasizes developing an attractive, lean physique resembling a Greek statue. Terms like 'chiseled', 'sculpted', and 'aesthetics' relate to this goal of building an idealized body.

💡Progressive overload

This refers to the principle of gradually increasing resistance or intensity over time to continually challenge your muscles to grow stronger. The video states it's one of the most important concepts for training and building muscle.

💡Training split

Your training split divides up your workout routine by muscle groups across the days of the week. The video recommends several split options based on your available time and lifestyle.

💡V taper

This refers to having broad shoulders and a narrow waist, creating a 'V' shape physique. The video emphasizes exercises for back and shoulders to enhance this tapered look.

💡Pull-ups

Pull-ups are highlighted as the best exercise for back development and aesthetics. Variations are suggested for beginners until they build enough strength.

💡Side lateral raises

This shoulder exercise targets the side deltoid muscles. It's recommended for increasing shoulder width to create a bolder, wider look.

💡Upper chest

Exercises like incline bench press that target the upper pectorals are advised. An emphasized upper chest contributes to the desired aesthetic look.

💡Squats

Squats work several major muscle groups including quads, glutes and core. They help develop an 'X' shaped physique with balanced upper and lower body.

💡Diet

Diet is vital for revealing muscle definition. The video focuses on sufficient protein, eliminating processed foods, whole foods nutrition, and staying hydrated.

💡Environment

Your environment includes lifestyle factors that affect your progress. The video mentions improving your environment to support goals like weight gain or loss.

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

[Music]

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

foreign

[Music]

foreign

[Music]

foreign