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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.