If you're skinny, average, or fat right now, and you're tired of watching the same aesthetic body videos giving you the same generic [ __ ] advice, then this video is for you. I started training just 3 years ago with probably the same goal that you have right now to finally build a lean and aesthetic physique that I could actually be proud of. And today, I'm going to walk you through exactly how I was able to go from being skinny, fat, weak, and insecure to building the lean and aesthetic physique that I used to dream of.
I'm going to be giving you the exact advice that I wish someone gave me when I first started. No [ __ ] We'll be going over the exact training, nutrition, and mindset shift that absolutely changed my life. And if you apply them, I promise that they can change yours, too.
So, make sure you lock in and watch this video all the way through because every single part builds onto the next. Let's jump in. So, before we even talk about workouts or diet, let's break down what actually makes a body look aesthetic.
It's not just about being big, it's about proportion. What you really want is that classic Vtaper look. wide shoulders, small waist, solid arms, and visible abs.
That's what gives your physique that aesthetic and attractive look. There's actually a ratio that defines this. It's called the 1.
6:1 shoulderto- waist ratio. If your shoulders are around 1. 6 time wider than your waist, you'll have that ideal aesthetic shape that most people naturally find attractive.
And the way that you'll actually be able to build that is by building muscle. And the best way to build muscle is to resistance train, which means lifting weights and focusing on progressive overload. And progressive overload is pretty simple.
It just means you need to be doing more and more as you go through it. So, lifting more weights, doing more reps, or just controlling the weight for longer periods of time as you train. Basically, just make your workouts harder and harder to build more and more muscle.
All right, now that you know what an aesthetic body actually is, now let's get into what I like to call the aesthetic muscle group tier list. And this is the muscles that you're going to be need to be focusing on to build that aesthetic physique. And as I mentioned before at the start of the video, this is a no [ __ ] guide.
So, I'm going to stick to that and I won't be going in depth with the exact exercise you need to be doing to grow those particular muscles. But, I've literally made a guide for almost every single video that I'm going to mention in this video. So, what I'll do is I'll put the link in the bio for every single guide and you can just go watch it and learn how to grow those muscles.
But yeah, now let's jump into the aesthetic muscle group tier list. So, starting from number one on the tier list, we have the delts and more specifically the side delt. Your shoulder is made up of three different parts.
the side delt, the front delt, and the rear delt. Whilst they're all important to train, the side delt is by far the most important one to building an aesthetic physique. And that's because growing your side delts instantly widens your frame.
And this is what's going to make your waist look even smaller and just accentuate that vtaper, which is the gold standard for aesthetics. The side delts is what makes your shoulder pop out from the side. And this is what's going to give you that superhero look, even with a relaxed posture.
Now, the easiest way to train your side delts is by doing lateral raises with a lighter weight. and you're instantly going to notice a difference once you have a pump. But if you want to learn how to grow all three parts of your shoulders, like I said, I'll put the link in bio for my shoulder video.
You can just click on it and watch exactly how to build your delts. And now we move on to number two on the tier list, which is the chest and more specifically the upper chest. Now, your chest is one of the main muscle that people notice right away, especially when you're walking around shirtless or with a fitted tea.
And it's made up of three different parts: the upper chest, the middle chest, and the lower chest. And while training your whole chest is important, most people tend to overwork their lower chest and completely forget about the upper chest, which is what makes your chest look flabby and less aesthetic. So, if you want to avoid that saggy look, you need to be focusing on the upper chest.
And the easiest way to train your upper chest is by doing incline presses either with dumbbells, barbells, or machines at a slight angle. I like to do 30 to 45° to really target my upper chest. And the best tip I can give you for these is to really focus on your form.
you know, focus on the stretch, the contraction, and you're going to feel your upper chest light up within a few sets. And if you want to learn exactly how to target all three parts of your chest and grow it fast, my full chest guide is going to be in the description. Go check it out.
And now, next up on the list, at number three, we have the abs. Now, the abs are probably the most recognized muscle group in the world. You don't even need to explain what they are.
Almost every single person knows what a six-pack looks like, and almost every single person has tried to get one at some point. They've always been a symbol of aesthetics, discipline, and even status. Especially when you look at how Greek statues were sculpted.
And if we're being real, having visible abs instantly makes your physique look more attractive, aesthetic, and look cleaner. And a quick tip I can give you here is to really focus on the lower abs because most people already have some development in their upper abs because of their basic training, but the lower abs are usually underdeveloped. And that's what really fine-tunes your physique and gives you that aesthetic look.
So, focus on the lower abs. And now move on to aesthetic muscle number four on the tier list, which is the arms. Your arms are one of the first muscles people notice, whether you're in a t-shirt, a hoodie, or even just standing around and relaxed.
They're made up of three different parts: the biceps, the triceps, and the forearms. And while, of course, all three of them are important to train. I personally rank them in this order when it comes to aesthetics.
Biceps first, then triceps, and then forearms. Now, that doesn't mean that you should skip any of them. It's just that from what I've seen, people with bigger biceps than triceps usually tend to look more aesthetic than the opposite.
It adds more shape and roundness to the arm from the front, which stands out way more visually. And if you want to learn how to grow your arms fast, my full arm guide is linked in the description. Go check it out.
And now we move on to aesthetic muscle number five, which is your back. Now, your back is an extremely important muscle to work on if you want to build that aesthetic vtaper. It's made up of multiple muscles, but the one you want to focus on for aesthetics is the lats.
These are the large wing-shaped muscles that create that vtaper look by flaring out from your sides and making your waist appear smaller and basically makes you look like an upside down dorito. What's up, baby girl? And the easiest way to target your lats is by doing vertical pulling movements like pull-ups or lat pull downs.
And for these, you need to focus on keeping your elbows tight and imagine you're pulling with your elbows and not your hands. And if you want to learn how to grow your back faster, I'll put the link to my full back guide in the description. And now we move on to number six on the list, which is your neck and your traps.
Your neck and traps actually make a huge difference in how complete and aesthetic your physique looks, especially from the front and the side, which is something I wish I knew earlier, especially for the neck. Now, your traps run down from your neck to your shoulders. And the easiest way to target them is by doing heavy shrugging movements, while your neck can be trained directly with neck curls and extensions.
And for both of these, I recommend focusing on slow and controlled reps, especially on the way down to avoid any injuries. And as for your neck, you don't need to be training to failure. I think this is the first time I'm going to recommend you not to train to failure because a neck pump feels like something totally different.
And trust me, you're not going to be able to just breathe properly if you go to failure. So, I recommend you start it off slow and trust me, you're going to feel the pump even if you go two, three reps away from failure. So, try it out.
And now, we'll move on to the last muscle on the list, legs and glutes. Now, just because legs and glutes are last on the list, it doesn't mean you should skip them. They're still extremely important to build a strong and balanced physique, they just rank a bit lower when it comes to pure aesthetics, especially when you're wearing clothes.
Now, of course, you need to be balanced to have an aesthetic physique, but make sure that you're training your legs as much as your upper body because you also want to avoid that chicken leg look that would ruin an otherwise aesthetic upper body. And if you want a whole breakdown on how to grow your legs fast, I put my full leg guide in the description. Go check it out.
And now that we've went over the aesthetic muscle tier list, let's go over the exact training program that you should be following. So when I first started training, the split that I used was a simple pushpull legs or PPL for short. And the main reason I picked it is because it's the easiest way to make sure you're training every muscle group twice a week.
And if your goal is to grow and build that aesthetic physique as fast as possible, then hitting every muscle group twice a week is the most optimal way to do it. But one thing I wish I had figured out sooner is this. It's not enough to just train chest or just train arms.
You actually have to train the different parts of the muscle to get the best results. Like for example, when I first started training, I thought doing a few bicep curls was enough to train my biceps. But your biceps actually have two heads or even three if you count the brachialis, which is the muscle that makes your arm look fuller from the front.
And it's actually the same size as your two bicep heads combined. But yeah, if you want that full 3D look and build muscle faster, you got to do different exercises that emphasize the different parts. And same thing with my chest.
I used to just do flat bench press, but your chest actually has three parts. And if you only train one, you're never going to be able to reach that aesthetic look. So, whatever muscle you're training, make sure that you're training it properly with the different exercises to hit the different parts.
And if you're not sure which exercises to use for each muscle, I break it all down in my guides that you'll find under this video. Now, another key thing that you have to understand if you want to build muscle is progressive overload. Now, if you want your muscles to grow, then you need to increase the challenge that you're putting on them over time.
That could mean lifting heavier weights, doing more reps, or even controlling the weights with a slower tempo. Basically, the goal is to make it harder over time to force your muscles to grow and adapt. And finally, the mindset that you bring to the gym is as important, if not even more important, than the program that you follow.
Every time you step in the gym, you need to show up with a plan, a goal, and real intensity. Like, actually focus on what you're doing. Don't just go through the motions.
Log your progress, track your lifts, and treat every single session like one more opportunity to get closer to the goal that you're chasing. Because I'll tell you right now, your mindset affects your progress way more than you think. If you just go through the motions, you're not going to push yourself as hard.
And honestly, this applies to almost everything in life. If you forget why you're doing something in the first place, you're not going to chase it with the same fire that you had in the beginning. So, make sure that you remember why you're in there.
And yeah, that's the real secret. Consistency, progressive overload, and showing up to every single session with a purpose. And now, we move on to nutrition and exactly what you need to eat to grow or cut.
Now, when it comes to nutrition, it's honestly so much more simple than people make it out to be. The first thing you need to understand is this. Whether your goal is to grow or cut, it all comes down to one thing, and that is calories.
If you're eating at maintenance, which is just the number of calories your body need to stay the same, then you'll maintain your current weight. And if your goal is to lean bulk and build muscle, then you need to be eating above maintenance. And the number I recommend is usually 250 to 300 calories above your maintenance.
And if your goal is to cut and lose body fat, then you need to do the same thing, but the other way. You need to be eating 250 to 300 calories below your maintenance level. It's honestly that simple.
And if you don't know what your maintenance calories are, I'm going to put a calorie calculator in the description. You can just click on it. It's totally for free.
You just put your information, height, weight, gender, activity levels, and basically it's going to give you an estimate of how much your maintenance calories are so that you can know exactly what that number are. You can try it out and see if it works out for you. And then you can just adjust your calories from that point.
And when it comes to macros, here's the one number that you need to be focusing on, and that is one gram of protein per pound of body weight. So, for example, right now I'm weighing around 182 lbs. So, the goal should be to hit around 182 g of protein, and that's it.
Hit that number daily, and the rest will mostly take care of itself. As for the foods that you should be eating, keep it simple. Stick to real basic whole foods like chicken, meat, fruits, rice, water, or eggs, for example.
You don't need a complicated diet. And honestly, from experience, boring diets work even better. You just need to be consistent with it.
All right, and now let's talk about supplements. What is actually worth taking? I honestly don't think you need much when it comes to supplements.
So, I'm just going to go over what I take personally. First off, creatine. If you're not taking creatine yet, you're probably leaving gains on the table.
It's one of the most researched supplement in the world. It helps you with strength, recovery, and just overall performance. 5 g a day.
Simple. Second, whey protein. Now, of course, I'm not telling you to just down shakes the whole day, but whey protein is going to make it a lot easier to hit that protein target that you have, especially when you're busy or you're not feeling hungry.
And at number three, we have pre-workout. Now, this one is probably the least important out of the three that I mentioned. But for the days where you're feeling lazy or tired, pre-workout can just take your workout from a five to a 10.
And you can grab all of these supplements that I've just mentioned at HLT Subs. And you can use code Usain to save 15% off at checkout. And now that we've covered everything when it comes to training, supplements, nutrition, we move over to probably the most important part, the mindset shift that absolutely changed my life.
Now, when I first started training, it wasn't just about getting bigger or looking better. It was the first time in my life where I was actually putting real effort into something and I was actually seeing the results I wanted. Like, for example, in school, yeah, I would put in effort sometimes, but the results felt kind of pointless to me.
You know, in my mind, whether I passed or failed, it didn't really mean much, if that makes sense. But when I started lifting, it was completely different. The work I put in directly changed what I saw in the mirror.
And it made me realize honestly something way deeper. And that is that I actually had control of my life for the first time. That I could build confidence, discipline, and selfrespect.
And that it wasn't just random. It was actually earned. And that mindset shift honestly applies to everything that I'm doing in my life.
And that's why I'm saying that the gym kind of changed my life in some sense. And look, I'm not going to lie to you. At first, I actually hesitated to even start.
And the reason is because I had this belief that it was going to take forever to get to where I wanted to be. And honestly, that mindset held me back way longer than it should have. And the day my life changed was when I made that mindset shift.
Instead of telling myself that it's going to take too long to get to where I wanted to get, I started telling myself the time's going to pass by anyway. You know, 6 months from now, a year from now, I'm going to be there regardless whether I decide to start or not. But the only difference then would be whether you're proud of what you built or that you're wishing that you had started sooner.
So, if you want to learn anything from my mistakes, keep in mind, consistency beats perfection every single day. You don't need the perfect plan. You don't need perfect days.
You just need to start and keep showing up. Mistake number two that I want you to avoid is ego lifting. All right, I get it.
You know, putting a bunch of weight on the bar is fun. I've done it myself, obviously. But the thing is, you're setting up yourself for an injury.
Instead, make sure you're focusing on clean form. Actually feel the muscle that you're training. And trust me, you're going to grow it a lot faster.
And especially because if you injure yourself, you're not going to be able to train anymore and you're not going to be able to build that muscle. So avoiding you lifting. And last but not least, mistake number three is comparing yourself to others.
Whether it's someone online, someone at your gym, or even me, you're not in competition with anyone else. All right? You're on your own timeline.
And only person you should focus on trying to beat is yourself. And remember, it's all about being better than you were yesterday. So focus on getting 1% better every single day.
And trust me, if you stay locked in, the results will follow. And yeah, that's basically how you build an aesthetic physique. And before I wrap this up, I want to leave you with something.
I know exactly how you're feeling right now because like I said, three years ago, I was exactly in your shoes. I was the guy watching videos like these, wanting to change, but feeling discouraged by how far I had to go. I even wondered if it was possible for me.
But I'm telling you this right now, it is. Your dream physique, it's 100% achievable. Not just for me, not just for the guys you see online, but for you.
You don't need the perfect plan. You just need to start. And if you commit to everything that I've just said in this video, trust me, you can absolutely change your life.
And again, if you're overthinking it because you're intimidated by the whole journey, just remember the time is going to pass by anyway. Whether you start or not, so might as well start now because 6 months from now or a year from now, you're going to look back and you're either going to be proud of the progress that you've made or you're going to wish that you started sooner. It's all in your hands.
Now, as always, hope you guys enjoyed this video. Subscribe if you're not subscribed. I've seen a bunch of you watching these videos, but you're not subscribed.
So, make sure you click the subscribe button, like the video if you enjoyed it, let me know in the comments what you'd like to see next. And also, guys, if you're interested in being part of a community of like-minded people like myself and a bunch of other guys working towards the same goal, make sure you check out the Natty Blueprint program. It's my new program that I've done.
Everything that I've learned, it is all in that one place. I also do weekly Q&A calls in that group. So, if you're interested, make sure you check it out.
Click it. First link in bio. And uh yeah, love you guys as always.
Thank you for watching these videos. Peace.
