Become Aesthetic
Achieving an Aesthetic Physique
In this video, the speaker discusses how to achieve an aesthetic physique through a combination of muscle mass and low body fat percentage. He also talks about the importance of being strong and functional, as well as setting habits in place to achieve long-term progress.
What is an Aesthetic Physique?
- An aesthetic physique is having a lot of muscle mass with a low body fat percentage.
- It means having broad shoulders, slim waist, defined quads and chest, and a chiseled back.
- The best way to build enough muscle to define it in the first place is to always yield over your maintenance.
How to Achieve an Aesthetic Physique
- Determine your starting point: skinny, overweight or skinny-fat.
- Eat in a big surplus or try cutting down depending on your starting point.
- Follow a split that includes heavy lifting, bodybuilding, calisthenics and cardio exercises.
- Make sure you have rest days but listen to your body if you need more or less rest.
Tips for Training
- Focus on bringing intensity to 100%, good form and rep out lighter weight than it is actually moving weight because you physically can.
How to Train for Aesthetics
In this section, the speaker discusses how to train for aesthetics and avoid junk volume.
Minimalist Training
- Junk volume is extra sets of exercises that isn't resulting in more muscle growth.
- Minimalist training involves doing enough sets with enough intensity and weight that brings you to absolute failure anywhere between 8 to 15 reps.
- For minimalist training, the speaker recommends checking out Wanhi's channel for more information.
Current Split
- The speaker's current split involves a hybrid of powerlifting, bodybuilding, and calisthenics.
- For leg day, the speaker starts with a heavy compound exercise followed by pre-exhausting the muscle being targeted.
- After squatting, the speaker does an exercise to hit the hamstrings usually always split squats either with a Smith machine or dumbbells.
- The speaker focuses mainly on quads as it is hard to get visible hamstrings without being very lean.
- The speaker adds goblet squats as a finisher and recommends adding something in at the end for underdeveloped calves.
Long-Term Focus
- The speaker emphasizes focusing on how you're going to look in three years or six years rather than just cutting weight for short-term goals.
- Never stop grinding as your fitness journey is lifelong.