How to effectively build an aesthetic physique according to science

[IbIameheight]

In this thread I will explain how to achieve the goal of an aesthetic physique as efficient as possible(Science based)



Split

you want to choose your aolit according to your weekly training days. (Goal=min 3x frequency per muscle per week so most optimal FBEOD or A/P 6x)



1/2/3/4 days a week=fullbody split (don’t go 2 days in a row if you have to do less volume on the first of the two)

More than that Anterior(Abs,pecs(minor,major),triceps,anterioir deltoid,acromial deltoid,quads,adductors)/Posterior(latissimus,traps,biceps,brachialis,posterior deltoid,hamstrings,calves)

Sets/Reps/Rest (volume)

Volume is key in running a high frequency approach.



For sets the optimum is about 2 per excersize(exceptions later) because the first 2 give the most amount of stimulus after that comes only a slight increase for a much bigger fatigue



Rep range is best at about 5(+2) with 0/1 RIR

The last 5 reps before failure give our muscles a stimulus so you want do stay about at that number as more reps increase muscle fatigue and CNS fatigue affecting our later sets.



Rest time should be chosen according to your needs.

Meaning you should only start when your pulse is back to normal and you feel well rested for the next set (min. 2mins but can be up to 5 depending on the exercise)



Exercises



You should always choose stable movements with good resistance curves to maximise MUR and therefore Mechanical tensions which causes hypertrophy And start with the muscles you want to prioritise (deeper in the workout you will suffer from CNS fatigue and therefore can’t recruit as much Motor units) for an aesthetic physique (IMO) that would be

Shoulders>Abs>Arms>Back>Pecs>………….>Legs



Example FB exercise day

AD Front cable raise (hyperextension- -20°)

Lateral raise

Rear delt fly

Ab crunch (machine/cable)

Tricep extension

Overhead tricep extension

Bicep curl variation

Reverse curl

Close grip row

Kelso shrug

Wide grip lat pull down (about 1,5x shoulder width)

Normal Pec fly

Low to high fly(cable)

Leg extension

Leg curl

Adductor machine

Calve raises

(My routine atm)



Cardio

Do 30mins cardio after your workout as doing intense cardio preworkout will cause CNS fatigue



Diet

I’m not a specialist in diet but just stay in a slight deficit (about 200cal below maintenance) and watch to get your nutrients in.

Eat about 50g of simple carbs pre workout and some protein postworkout.

Pre workout is also good as caffeine increases MUR and focus.

(First thread so don’t judge)

 

[Arsiz]

holy maximmalist, plus u don't need x3 frequency 2x works well too and there is no proof that x3 is better than x2 and we don't even know how much it would be theoretically better

 

[IbIameheight]

holy maximmalist, plus u don't need x3 frequency 2x works well too and there is no proof that x3 is better than x2 and we don't even know how much it would be theoretically better

Its just logical because there only is hypertrophy and atrophy and if you Look at data muscle protein synthesis stops abt 40hrs Post stimulus

 

[Kartvelian]

Wow I just posted a thread ab starting gym then see this just my luck.

 

[Arsiz]

Its just logical because there only is hypertrophy and atrophy and if you Look at data muscle protein synthesis stops abt 40hrs Post stimulus

i agree with x3 frequency being better than x2 frequency but there isn't proof about how much better it is, it's probably insignificant as well in the short term maybe in the long term it's slightly noticeable

 

[IbIameheight]

i agree with x3 frequency being better than x2 frequency but there isn't proof about how much better it is, it's probably insignificant as well in the short term maybe in the long term it's slightly noticeable

Yes because there isn’t any study on it and if there were they probably would have unrecoverable volume it’s just based on the fact that musle protein synthesis stops 40hrs post stimulus and it seems logical that being in a almost permanent state of hypertrophy causes the most amount of muscle growth in any given time

 

[itssooverXD]

for diet i believe being in a deficit is really only beneficial if you have a substantial amount of body fat. your muscles needs energy from somewhere whether that be from glycogen storage or body fat. if you are in a deficit your glycogen will be depleted and relying on burning body fat for energy. yes you can grow just from the amino acids that make the protein but not as well as if you had more energy from another source (glycogen from being in a surplus). diet really depends on the body composition, hormones, and goals really like being in a surplus for 95% of people will end up in gaining some fat but more muscle so pick your poison. me personally i'm going in a clean surplus until satisfied with muscle growth then obviously the deficit. good post and my first comment