Aesthetic Physique - A full guide

This guide will specifically focus on "female gaze" muscles for men under 25(yes age does matter for physique)

Part 1 ... "Female Gaze Muscles"

What muscles actually make an aesthetic physique. While this may seem obvious there is a deeper level especially when it comes to not overtraining certain muscles

This is specifically focussing on people that are younger(your goal physique should change depending on age)

Main "Female Gaze" muscles:

Biceps

Abs

Forearms

Chest

and then all of the "frame muscles"

Back

Shoulders

Triceps("arm frame" ill explain later)

Exposure muscles:

Exposure muscles are muscles that are pretty much always seen

This includes:

Forearms

Biceps("aesthetic part of arms)

Triceps(main bulk of arms)

Frame(shoulders and back)

Neck

Since they are always visible ofc they are some of the most important

Training the right muscles:

One important part of building an aesthetic physique is not overtraining muscles that will make you bulky

Triceps - This is def going to be controversial but overtraining your triceps, especially your long head, can add that "bulky sweep" on the bottom of your arms that can be unaesthetic. (ofc train them but avoid overtraining long head)

Traps - You've probably seen those posts about people with overdeveloped traps looking like skinny ppl in body suits which obviously isn't the most aesthetic thing

Chest - LOWER CHEST, just avoid overtraining this or you'll look like u have man boobs

Things to focus on:

SWR(shoulder to waist ratio)

Abs

Forearms(developed and vascular)

Arms fill out sleeves(specifically biceps)

Frame:

How to get a wide frame

The main things to focus on are -

Shoulders(specifically side dents)

Back(specifically lats)

Ribcage(not a muscle however you can do movements such as lat pullovers to make your ribcage wider)

Summary

As you can see in this example, wide shoulders, wide lats, developed forearms, developed biceps, triceps not over developed, abs developed, upper chest developed, good SWR

Part 1.1 ... How to actually achieve this physique

Knowing what muscles to train is one thing, but how do you actually achieve it

Asides from just training the muscles mentioned there is also other things needed to achieve this

Body fat:

Ideally you want your body fat to be between 8-14(preferably on lower end)

Bellow 8 can be quite hard to maintain, I find 10-12 to be a sweet spot

How do you achieve this body fat %

Calorie Deficit - You've all heard this at one point or another, the simple "just eat less" method

Diet - Specifically try to mainly eat meat, organs, sea food, lots of water, eggs, etc

Cardio - This should honestly probably have its own section. Here are the basis:

Avoid Running long distances(spikes your cortisol + makes you hungry) basically it's not good if your trying to put on muscle and look good.

The optimal cardio would be something like low intensity with an incline walking.

I recommend 3.5 mph at a 12-15% incline(burns hella calories and doesn't make you hungry)

And of course the part you've been waiting for

Peptides

For weight loss, simple, one word, Retatrutide

Part 2 ... How does muscle actually work(important)

Heres a tip, forget everything you've ever learned about muscle, it's probably wrong

"B-B-b-Uu m-MIcRoTeArs cAuSE mUsClE G-g-RowTh"

shut the fuck up

What actually causes muscle growth -

Mechanical Tension

What is it

In basic terms, Mechanical Tension is the Force on Muscle Fibers(under load) + Time Under Tension

You may have heard the term Mechanotransduction before, it's just a term that means cells turning mechanical stimuli into biological signals, specifically in this case it triggers pathways such as mTOR(anabolic growth)

Part 2.1 ... How do you Maximize Mechanical Tension

To maximize mechanical tension, you need to have high load on muscle fibers, high amount of muscle fibers "recruited", and high time under pressure.

When is this all maximized?

Around the last 4-5 reps before failure for most people

During this time, your muscles are "recruiting" high amounts of muscles fibers, there is high load, and since you are doing the movement slower you have more time under tension.

Of course you can also achieve this without needing to be in those last 5 reps

Specifically by taking your time, going slow on the exercise, progressive overload, etc

Part 2.2 ... Maximizing Recovery

Sleep - Sleep is LITERALLY THE MOST CRUCIAL PART FOR RECOVERY

This isn't a sleep guide so I'm not going to go too in depth but I'll give the basics

Quality of sleep > Hours

(unrelated just needed an image)

8hrs of sleep doesn't mean shit if you got 30 minutes of deep sleep

How to maximize it:

Don't eat within 2 hrs of bed

Sleep in dark room

Make sure it's relatively cold ish

Quiet

No distractions

No caffeine close to bed

Turn off blue lights around bed time

Calm down before bed

High cortisol can literally secrete GH during sleep

BE CONSISTENT WITH BED TIME

This is extremely important because your first deep sleep cycle will not wait for u lol, your GH spikes the most during that first deep sleep cycle, if u miss it u miss it, and that cycle depends on when you normally go to bed.

Nasal breathing:

Use micropore tape if you struggle with this

Supplements:

Magnesium Glycinate

Zinc

At least 1 rest day a week, don't fatigue yourself or you will feel like shit(trust me)

Part 2.3 ... Don't Stress

Simple - "Just don't be stressed"

Not a joke btw, cortisol ruins gains and looks

(Also I personally avoid things like squats and other large compound exercises because of the stress factor)

Part 2.4 ... Supplements

Non-cope supplements(sort of)

Creatine

D3+k2

Zinc

Part 3 ... Coloring/Tan

Proper coloring/tan can make a huge difference on your physique

Coloring in general makes such a big difference on everything that I went ahead and made an entire thread on it

Go check my Coloring thread out for more on that

Part 3.1 ... Grooming

Just basic stuff

This is really person to person

Do whatever you want for this one, I would recommend keeping body hair to a minimum for definition

Especially on upper arms (triceps and biceps)

Part 4 ... Misconceptions

I already debunked some stuff earlier but heres some other stuff

A pump does NOT automatically mean muscle growth

Soreness does NOT automatically mean muscle growth

Just because it burns doesn't mean its better

Part 5 ... Other Tips

Fix your skin quality

Accutane, body wash, etc etc, this isn't a skin guide.

Fix your posture

Should prob have it's own section tbh because of how massive of a difference it has

More "niche" exercises

Lat pullovers - ribcage expansion

Stomach Vacuums - can make waist appear smaller

Part 6 ... Androgens

Ah yes, androgens. Unfortunately this isn't an androgen guide so do your own research

🖕

Part 6.1 ... Cialis/Tadalaphil

Not technically optimal for muscle growth but u get crazy pumps and it feels awesome

I think that about wraps it up, lmk if I forgot anything and if you guys want a thread on smth specific in here