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.
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.
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.
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.
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.
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.
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.
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.
Generated by Thread Navigator
Press ⌘ + S to quick-export