teguslayer23
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In this thread, we will talk about EVERYTHING you need to know about optimizing your frame, lowering facial water retention, and training strictly for AESTHETICS (NOT powerlifting bs) This will be a detailed breakdown.
introduction:
A lot of dumb niggas on here waste years following powerlifting routines that ruin their silhouette and make their face look like a balloon. I simplified the entire aesthetic protocol into 6 main pillars.
Table of Contents:
Hope you found this thread helpful. If you see any mistakes or have questions about your current routine, drop your stats and split below.
@brootaldude @ce10098 @HubertSkeletrix @mikre
introduction:
A lot of dumb niggas on here waste years following powerlifting routines that ruin their silhouette and make their face look like a balloon. I simplified the entire aesthetic protocol into 6 main pillars.
Table of Contents:
- Upper-Body Dimorphism & Frame Ratios (Why bone structure isn't the end)
- The Mechanics of Hypertrophy (Mechanical Tension > Bumping Weight)
- Aesthetic-Focused Splits (Rating PPL vs Upper/Lower vs Bro Splits)
- Massive Gym Copes & Myths (Squatting for jawlines, dirty bulks, etc.)
- The Facial De-Bloat Protocol (Sodium/Potassium ratios & water intake)
- Natty Stack vs PED Realities (Tretinoin for skin, Creatine, & Gear copes)
Aesthetic lifting is purely about creating the illusion of a wide bideltoid breadth relative to your waist.
• Delts > Chest: Oversized side and rear delts widen your silhouette from the front and quarter angles. Spam lateral raises 3-4x a week (4x15–20 reps).• Lat Width over Back Thickness: Lat pulldowns and wide-grip pullups flare your upper back, giving you a sharp V-taper even with average clavicles.• Neck Training: A thin neck on a wide frame looks absurd. Direct neck flexion/extension work creates instant dimorphic dominance.
• Delts > Chest: Oversized side and rear delts widen your silhouette from the front and quarter angles. Spam lateral raises 3-4x a week (4x15–20 reps).• Lat Width over Back Thickness: Lat pulldowns and wide-grip pullups flare your upper back, giving you a sharp V-taper even with average clavicles.• Neck Training: A thin neck on a wide frame looks absurd. Direct neck flexion/extension work creates instant dimorphic dominance.
Stop chasing a pump or lifting like a powerlifter.
• Train close to failure: Every working set must be taken to 0–2 RIR (Reps In Reserve). If your last 2 reps don't slow down drastically, the set didn't stimulate growth.• Progressive Tension: Focus on adding reps with pristine form before jumping up in weight.• Volume Cap: 10–14 hard sets per muscle group per week is maximum for natural recovery. Anything more is junk volume that spikes cortisol and causes facial bloat.
• Train close to failure: Every working set must be taken to 0–2 RIR (Reps In Reserve). If your last 2 reps don't slow down drastically, the set didn't stimulate growth.• Progressive Tension: Focus on adding reps with pristine form before jumping up in weight.• Volume Cap: 10–14 hard sets per muscle group per week is maximum for natural recovery. Anything more is junk volume that spikes cortisol and causes facial bloat.
• Upper / Lower (4x/week) [S-TIER]: Best recovery-to-stimulus ratio. Allows you to hit upper body volume 2x a week without frying your CNS.• Push / Pull / Legs (5-6x/week) [A-TIER]: Great for hypertrophy, but hard to maintain 6 days a week if sleep and recovery aren't 100%.• Bro Splits / Powerlifting Splits [F-TIER]: Heavy squatting and deadlifting thickens your waist, builds oversized glutes, and ruins your aesthetic proportions.
- "Dirty Bulking is necessary": False. Gaining 30lbs of fat just to add 3lbs of muscle ruins your cheekbone definition and submental jawline. Lean bulk on a +200-300 calorie surplus MAX.
- "Heavy Compound Lifts are Mandatory": False. Incline dumbbell presses build a far better upper chest silhouette than heavy flat barbell benching without blowing out your front delts.
Building a body means nothing if your face turns into a bloatfish.
• Potassium/Sodium Balance: High sodium pulls water directly into subcutaneous facial tissue. Counter it with high potassium intake and 4L+ of daily water.• Low-GI Carbs: High sugar spikes insulin and causes immediate water holding in the cheeks. Stick to oats, rice, and whole foods.
• Potassium/Sodium Balance: High sodium pulls water directly into subcutaneous facial tissue. Counter it with high potassium intake and 4L+ of daily water.• Low-GI Carbs: High sugar spikes insulin and causes immediate water holding in the cheeks. Stick to oats, rice, and whole foods.
• Creatine: Great for muscular fullness, but increases intramuscular water retention. Keep water intake at 4L+ to prevent facial bloat.• Gear/PEDs: Hopping on cycles as a beginner before maxing out frame potential will crash your hormones, ruin your hairline, and give you cystic back acne. Max out natty training first.
Hope you found this thread helpful. If you see any mistakes or have questions about your current routine, drop your stats and split below.
@brootaldude @ce10098 @HubertSkeletrix @mikre
