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31-03-2022

12:03

How To Achieve The Perfect Male Body ⚫Threadβšͺ

1. Lift heavy The bare minimum that you should do is 3x a week, but it would be much more ideal if you did 4x or 5x a week. Train to failure or at least close to failure on every exercise, push yourself as hard as you can, without injuring yourself of course.

2. Nutrition You should ditch the sweeties and fast foods and start eating like a man, aim to get your food from all-natural sources, as well as eat 120-180g of protein per day. You can technically put on muscle with a trash diet, but in the long run, your health will suffer.

3. Gradual Surplus & Gradual Cut A big mistake that I see beginners in the gym make is jumping from bulk to cut and vice versa too quickly. You want your body to get used to getting a different amount of calories once you get done with your bulk/cut. 1/2

Let's say you were on a bulk for 6 months, you should then do a month of maintenance to get your body used to getting less calories, after that period, you can then go on an actual cut. You want to do this to ensure as little muscle loss as possible. 2/2

4. Get Enough Sleep Muscle is broken down in the gym, nourished in the kitchen, and made in your sleep. Sleep as much as you can, 8 hours is the minimum, you should aim for 9 or 10 hours a day. You can get away with less, but progress will then be much slower.

5. Limit Or Cut Out Alcohol I understand that it's nice to have a drink with the boys from time to time but it's also a sure way to ruin all your progress. A few shots a week won't kill you but make sure to keep track of it.

6. Optimizing Testosterone Your testosterone levels have a massive influence on your muscle-building potential, here are a few ways to increase it: β€’ Limit stress as much as possible β€’ Spend more time in the sun β€’ Get more sleep β€’ Stay hydrated

7. What Even Is An Aesthetic Physique? According to the golden ratio of bodybuilding: β€’ Broad shoulders with bulging biceps and triceps β€’ A big, flat chest on top of a V-tapered torso β€’ A narrow waist and ripped core β€’ Developed and defined legs 1/3

Here are the exact mathematical measurements that you should strive for: β€’ Your flexed arms should be 2.5x larger than your non-dominant wrist circumference β€’ Your flexed calves should match your flexed arms 2/3

β€’ Your shoulder circumference should be 1.618 times larger than your waist circumference β€’ Your chest circumference should be 6.5x larger than your non-dominant wrist circumference β€’ Your upper leg circumference should be 1.75x larger than your knee circumference. 3/3

8. The 4 Aesthetic Muscles There are 4 muscles that bring your whole physique together aesthetically that a lot of people tend to neglect, those are: β€’ Lateral delts β€’ Neck β€’ Lats β€’ Abs 1/2

You might be surprised to see abs on the list but many people don't train their abs because they think they just need to get shredded for them to appear. Don't be like those guys, abs are a muscle, so treat them like such and train them consistently. 2/2

9. Cardio The cardio that you want to be doing should be short bursts of intensity with breaks in between, something like interval sprinting for example. Avoid long-distance cardio like jogging at all costs if you want to keep your muscle.

10. Supplementation I highly recommend getting creatine, but besides that, you don't really need anything else. I personally don't use them but you can try pre-workouts, they work great for a lot of people.

11. Understanding The Genetic Factor Your genetics play a role in your muscle-building potential. No matter if you have god-like or bad genetics, your work ethic should be the same regardless. Don't let it become an excuse, trust the process and you will get there eventually.

12. This Is For Life Understand that building a great body isn't a 3-month challenge but a lifelong pursuit. It will take YEARS to build the best body you possibly can, so armor yourself with patience because it's a long but also beautiful journey.

Thank you for reading! If you enjoyed this thread, consider retweeting the first tweet below to spread the word. For more content on physical appearance, masculinity and more follow @RealAesthetics1 I'll see you next time.



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