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Building an Aesthetic Physique Guide

Oct 20, 2024

Achieving an Aesthetic Physique: Key Points from the Lecture

Definition of Aesthetic Physique

  • Wide upper back
  • Big chest
  • Rounded deltoids (shoulders)
  • Small waist

Myths About Building a Nice Body

  1. Lifting Heavy

    • Myth: You need to lift heavy to gain muscle.
    • Truth: You can gain muscle by lowering the weight and increasing the reps.

  2. Genetics

    • Myth: A nice body is purely genetics.
    • Truth: Genetics play a role, but anyone can work towards a fit body.

Training Frequency and Reps

  • Program: Push-pull legs program
  • Frequency: 6 days a week
    • Allows hitting each muscle group twice a week.
    • Other schedules are available for those who can't commit to 6 days.
  • Sets: 4 sets per movement (includes warm-up)
  • Reps:
    • Compound lifts: 6-8 reps
    • Accessories: 8-12 reps

Workout Routine

Push Day

  • Incline bench press: 4 sets, 6-8 reps
  • Overhead shoulder press: 4 sets, 6-8 reps
  • Dumbbell lateral raises: 4 sets, 8-12 reps
  • Chest flies: 4 sets, 8-12 reps

Pull Day

  • Pull-ups: 4 sets, 6-8 reps
    • Use assisted pull-up machine if necessary.
  • Bent over rows: 4 sets, 6-8 reps
  • Lat pushdowns: 4 sets, 8-12 reps
  • Bicep curls: 4 sets, 8-12 reps

Leg Day

  • Squats: 4 sets, 6-8 reps
  • Deadlifts (Romanian deadlifts suggested for certain living conditions): 4 sets, 6-8 reps
  • Calf raises: 4 sets, 10-15 reps
  • Bulgarian split squats: 4 sets, 6-8 reps

Diet Principles

  • General protein intake: 0.8 to 1 gram per pound of body weight
  • Determine starting point with TDEE calculator (Total Daily Energy Expenditure):
    • For weight gain: Eat 200-300 calories above maintenance
    • For weight loss: Eat 200-300 calories below maintenance

Foods and Diet Tips

  • Focus on whole foods: Oatmeal, chicken, potatoes, popcorn
  • Limited fast food, but allow for flexibility (e.g., occasional ice cream)
  • Track calories and macros using apps; example of checking caloric content of a protein-style burger

Conclusion

  • Transformation is not just physical, but also builds discipline and personal growth.
  • Key Takeaway: Adopting a disciplined approach to diet and exercise can lead to significant changes both physically and mentally.

Full transcript