@fastrlife: Most IMPORTANT muscle groups f...

Most IMPORTANT muscle groups for aesthetics (ranked):

1. Shoulders
2. Back
3. VMO’s (vastus medialis)
4. Chest
5. Neck + Traps
6. Obliques
7. Brachialis (lower bicep)
8. Glutes
9. Forearms

Luckily for you there’s a blueprint for elite development in all of them.

So here it is:

Shoulders:

You need to reach elite strength in overhead press (shoulder + military press).

You need to apply incredibly high volume + rep counts to the medial + rear delts through movements like lateral raises, rear felt fly’s, cuban press, face pulls, etc.

3D + rounded.

Back:

You need to reach elite strength in the weighted pull ups, if you do so your back will take incredibly form;

Combine this with rows, lat pull downs, chin ups, rhomboid rows, upright rows, etc.

VMO’s:

This is the teardrop muscle just above the knee;

For maximum development implement Bulgarian split squats;

Use reverse pyramid training to reach elite strength.

Chest:

You want a fully developed, square chest, like a plate of armour;

Achieve elite strength in bench press, weighted dips, incline press, etc.

Supplement fly press, decline push ups, valley press, etc.

Neck + Traps:

Without neck and traps your physique will lack that powerful look;

Do fastr neck training (neck curls + extensions) + rest pause shrugs with dumbbells at 25% bodyweight per hand.

Supplement upright rows, face pulls, etc.

Brachialis:

To achieve thick, square, lower biceps;

Implement pinwheel curls as primary bicep exercises.

This area is underdeveloped in 99% of people.

Build up to the 50’s with ease and your biceps will look ridiculous.

There are a million exercises available to you;

What matters is picking the right ones that maximize your aesthetics…

Then crafting a system that’s better than everyone else’s;

This is how you create an inspiring physique…

LINK IN BIO for the full system.