Overview
The video presents a four-step blueprint for achieving an aesthetic v-shaped body, tailored to different body types and fitness levels. It emphasizes the importance of specific training routines, optimized diet, testosterone management, and supplementation for fast, sustainable results.
Step 1: The Divine Ratio & Ideal Physique
- The ideal male physique features broad shoulders, a wide chest/back, and a 1.6:1 shoulder-to-waist ratio.
- Abs and arms are also essential components for an aesthetic look.
- This appearance is supported by both historical reference (Da Vinci) and modern preference studies.
Step 2: Testosterone Optimization
- High testosterone promotes muscle growth, lower fat, more energy, and broader shoulders/chest.
- Testosterone production starts with cholesterol (from eggs, raw milk, liver, red meat).
- Conversion requires enzymes using magnesium, vitamin D, and vitamin B6.
- Avoid phytoestrogens and seed oils (e.g., soy, canola).
- A protocol to naturally boost testosterone is available within the referenced program.
Step 3: Diet and Supplementation
- Diet is more crucial than training for muscle development.
- Consume 1.5g protein per kg body weight daily.
- Prioritize whole foods: steak, chicken, fish, dairy, eggs; follow a keto diet (20% carbs).
- Use natural pre-workout (shilajit, ginger, lemon juice) and post-workout (coconut water).
- For those above 10–13% body fat, eat 300 kcal below maintenance; for skinny individuals, lean bulk at 300 kcal above.
- Creatine is optional: 5g/day is suggested if used, but side effects are possible.
- Recommended supplements: collagen powder (20–30g/day), zinc, magnesium, vitamin B6.
Step 4: Training Protocol
- Train shoulders, lats, upper back, arms, chest, and forearms.
- Follow an Arnold split:
- Day 1: Chest/Back
- Day 2: Shoulders/Arms
- Day 3: Legs (cardio focus)
- Day 4: Chest/Back
- Day 5: Shoulders/Arms
- Day 6: Cardio
- Day 7: Rest
- Progress with weights using progressive overload (increase weight after reaching 3x13 reps).
- Example exercises: bench press, incline dumbbell press, pull-ups, lat pulldowns, rows, dumbbell flies, lateral raises, curls, dips, hammer curls, triceps pushdowns, squats, lunges, box jumps, calf raises.
Additional Resources & Offer
- Ascend Academy offers in-depth facial aesthetics guidance, member community, and a 6-month results guarantee.