Vincent.Af0lt_
Iron
- Joined
- Aug 19, 2026
- Posts
- 42
- Reputation
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Hello.
In this post im gonna talk about physique maxxing.
So lately in the looksmaxxing community i have seen many people starting to say that u dont need a good physique, and that the face only matters. this is so wrong to say. and also people be saying that u should be skinny instead of physique maxxing. This is wrong because the body is your aesthetic, and having a wide frame is important.
Gym Schedule
-when having a gym schedule i recommend to train every muscle atleast 2x a week.
Monday: Upper (Back,Chest,Shoulders,Triceps,Biceps).
Tuesday:Legs and Abs.
Wednesday:Chest and Back
Thursday:Arms&Shoulders
Friday: Legs and Abs.
Exercises
Chest: For the chest exercises i recommend to focus on upper chest, because it is what makes them look more filled and bigger.
go with the Incline dumbbell press. 2 sets of 5-8 reps. or do the incline smith machine press 2x5-8
now that u have chosen a upper chest exercise, u have two options again, flat dumbbell press 2x5-8, or pec deck flys 2x-5-10.
Back: for the back its simple, max 3 exercises and your done.
-close grip cable rows 2x5-8 reps.
-T-bar row 2x5-8, if u do not have a t-bar row at your gym go for the wide grip rows 2x5-8.
-Lat pulldowns 2x-5-8 reps.
-Back extensions, do this exercise on leg days. many people skip this exercise or forget about it, but this will fix your posture and also add a couple of punds to your weight. i skipped these for 2 years and when i started to do them i went up 2 kgs. this is optional, not SUPER important but it is good for ya.
Shoulders: Super simple.
Shoulder press 2x5-8
Lateral raises on machine or dumbbells, 2x-7-10.
Done.
Triceps:
SA pushdowns 2x8-10 reps.
V-bar pushdowns or with a normal straight bar 2x5-8 reps.
Biceps:
Incline dumbbell Curls 3x5-10.
Abs: Ab crunch machine, or leg raises (hard to add weight on btw). i never really trained abs so much lol, i have always been skinny so i just had them there
Forearms: tbh forearms is important because the first thing people see of your body when wearing clothes is your forearms. your forearms determine on how strong people will think u are, or how a good of physique u have.
Cable hammer curls 2x5-10.
forearm curls 2x5-8.
Diet & sleep
Good sleep improves energy, mood, focus, and health. The key is consistency and simple habits.
Go to bed and wake up at the same time every day, even on weekends. This trains your body clock and makes sleep easier.
Create a cool, dark, quiet bedroom and use the bed only for sleep. Avoid screens, work, or scrolling in bed.
Wind down 30–60 minutes before sleep: dim the lights, put the phone away, and do something calm like reading or gentle stretching.
Limit caffeine after early afternoon, avoid heavy meals and alcohol late at night, and get regular daytime exercise (but not too close to bedtime).
If your mind races, write down worries or use slow breathing. If you can’t sleep after about 20 minutes, get up briefly and return when sleepy.
Better sleep comes from steady, realistic choices—not perfection. Start with one or two changes and build from there.
Building muscle is not just about lifting weights. Training provides the stimulus, but food supplies the raw materials and energy your body needs to grow. Without the right nutrition, progress stalls. The foundation of a good muscle-building diet is a consistent calorie surplus, high protein intake, and balanced amounts of carbohydrates and fats from mostly whole foods.
You need to eat more calories than you burn so your body has the energy to repair and build muscle tissue. A surplus of 250 to 500 calories above maintenance is usually enough to support steady gains without excessive fat. Protein should be the priority. Aim for roughly 1.6 to 2.2 grams per kilogram of body weight each day. This means including quality sources such as eggs, chicken, lean beef, fish, dairy, Greek yogurt, cottage cheese, and protein shakes if needed. Spread protein across several meals rather than loading it all into one sitting.
Carbohydrates fuel your workouts and help refill muscle glycogen after training. Rice, potatoes, oats, fruit, and vegetables are excellent choices. Healthy fats from sources like olive oil, avocado, nuts, and fatty fish support hormone production and overall health, so they should not be cut too low. Water is equally important. Drink enough throughout the day, especially around training, to stay hydrated and support recovery.
A practical daily structure might begin with a solid breakfast of eggs, oats, and fruit, followed by a mid-morning protein snack. Lunch could center on lean meat or fish with rice and vegetables. Before training, a lighter carbohydrate-focused meal helps performance. After training and at dinner, combine another good protein source with potatoes or rice and plenty of vegetables. An evening snack of cottage cheese or casein protein can help with overnight recovery if needed.
Consistency matters more than perfection. Track your intake for a couple of weeks to learn portion sizes, then adjust based on results. Weigh yourself weekly under the same conditions. If the scale is not moving upward gradually, add a bit more food. If fat gain becomes excessive, reduce the surplus slightly. Meal timing is secondary to total daily intake, though eating protein regularly and having carbohydrates around workouts can be helpful.
Supplements can play a supporting role. Whey protein makes it easier to hit daily targets, and creatine is one of the most researched and effective options for strength and muscle gain. Food, however, should always come first. Pair this approach with progressive strength training, adequate sleep, and patience. Muscle growth takes time, measured in months rather than days. Stick to the basics, stay consistent, and your body will respond.
Getting lean from a higher body fat level comes down to one fundamental requirement: creating a consistent calorie deficit so that your body is forced to draw on its stored fat for energy. You simply need to eat fewer calories than you burn over time. A moderate deficit of roughly 300 to 500 calories below your maintenance level is usually enough to produce steady fat loss of about half a percent to one percent of body weight per week without wrecking your energy, hormones, or muscle mass. Aggressive cuts often backfire through intense hunger, muscle loss, and eventual rebound, so slower and steadier is far more effective.
The most important dietary lever inside that deficit is protein. Aim for roughly 1.6 to 2.2 grams of protein per kilogram of body weight, or about 0.7 to 1 gram per pound. High protein intake helps preserve muscle while you lose fat, increases feelings of fullness, and raises the number of calories your body burns just digesting food. Good sources include chicken, turkey, lean beef, fish, eggs, Greek yogurt, cottage cheese, whey or casein protein powder, tofu, and lentils. Once protein is locked in, the remaining calories can come from a flexible mix of carbohydrates and fats. Neither macronutrient is inherently bad. Prefer mostly whole or minimally processed foods because they tend to be more filling per calorie—vegetables, fruit, potatoes, rice, oats, beans, and moderate amounts of nuts, olive oil, or avocado—but you do not need to eliminate any food group. Occasional higher-calorie or enjoyable foods are fine as long as they fit within your daily or weekly calorie target.
Diet alone can shrink you, but diet combined with progressive strength training is what actually makes you look lean rather than simply smaller and softer. Lift weights three to five times per week, focusing on compound movements such as squats, hinges, presses, rows, and pulls, and gradually add weight or reps over time. Cardio and daily walking help create the calorie deficit and improve overall health, yet they remain secondary to lifting and controlled eating. Sleep seven to nine hours most nights and manage stress as well as you can, because both factors strongly influence hunger hormones and fat-loss progress.
In practice this often looks like eating a solid serving of protein at every meal, filling the rest of the plate with vegetables or fruit for volume, and adjusting carbohydrates and fats according to your remaining calories and personal preference. Track your intake and body weight for a couple of weeks, then adjust based on the weekly average rather than daily fluctuations caused by water, sodium, or hormones. Expect the process to take months rather than weeks. As you get leaner you may need to reduce calories slightly further or insert short maintenance phases to keep progress sustainable. Absolute restriction and extreme protocols almost always fail in the long run; the approach that works is the one you can follow with only moderate willpower while still training consistently. Once you reach a body composition you like, simply transition to eating at maintenance and continue lifting so the results stick.
physique reveal.......
bad quality i know.
In this post im gonna talk about physique maxxing.
So lately in the looksmaxxing community i have seen many people starting to say that u dont need a good physique, and that the face only matters. this is so wrong to say. and also people be saying that u should be skinny instead of physique maxxing. This is wrong because the body is your aesthetic, and having a wide frame is important.
Gym Schedule
-when having a gym schedule i recommend to train every muscle atleast 2x a week.
Monday: Upper (Back,Chest,Shoulders,Triceps,Biceps).
Tuesday:Legs and Abs.
Wednesday:Chest and Back
Thursday:Arms&Shoulders
Friday: Legs and Abs.
Exercises
Chest: For the chest exercises i recommend to focus on upper chest, because it is what makes them look more filled and bigger.
go with the Incline dumbbell press. 2 sets of 5-8 reps. or do the incline smith machine press 2x5-8
now that u have chosen a upper chest exercise, u have two options again, flat dumbbell press 2x5-8, or pec deck flys 2x-5-10.
Back: for the back its simple, max 3 exercises and your done.
-close grip cable rows 2x5-8 reps.
-T-bar row 2x5-8, if u do not have a t-bar row at your gym go for the wide grip rows 2x5-8.
-Lat pulldowns 2x-5-8 reps.
-Back extensions, do this exercise on leg days. many people skip this exercise or forget about it, but this will fix your posture and also add a couple of punds to your weight. i skipped these for 2 years and when i started to do them i went up 2 kgs. this is optional, not SUPER important but it is good for ya.
Shoulders: Super simple.
Shoulder press 2x5-8
Lateral raises on machine or dumbbells, 2x-7-10.
Done.
Triceps:
SA pushdowns 2x8-10 reps.
V-bar pushdowns or with a normal straight bar 2x5-8 reps.
Biceps:
Incline dumbbell Curls 3x5-10.
Abs: Ab crunch machine, or leg raises (hard to add weight on btw). i never really trained abs so much lol, i have always been skinny so i just had them there
Forearms: tbh forearms is important because the first thing people see of your body when wearing clothes is your forearms. your forearms determine on how strong people will think u are, or how a good of physique u have.
Cable hammer curls 2x5-10.
forearm curls 2x5-8.
Diet & sleep
Good sleep improves energy, mood, focus, and health. The key is consistency and simple habits.
Go to bed and wake up at the same time every day, even on weekends. This trains your body clock and makes sleep easier.
Create a cool, dark, quiet bedroom and use the bed only for sleep. Avoid screens, work, or scrolling in bed.
Wind down 30–60 minutes before sleep: dim the lights, put the phone away, and do something calm like reading or gentle stretching.
Limit caffeine after early afternoon, avoid heavy meals and alcohol late at night, and get regular daytime exercise (but not too close to bedtime).
If your mind races, write down worries or use slow breathing. If you can’t sleep after about 20 minutes, get up briefly and return when sleepy.
Better sleep comes from steady, realistic choices—not perfection. Start with one or two changes and build from there.
Building muscle is not just about lifting weights. Training provides the stimulus, but food supplies the raw materials and energy your body needs to grow. Without the right nutrition, progress stalls. The foundation of a good muscle-building diet is a consistent calorie surplus, high protein intake, and balanced amounts of carbohydrates and fats from mostly whole foods.
You need to eat more calories than you burn so your body has the energy to repair and build muscle tissue. A surplus of 250 to 500 calories above maintenance is usually enough to support steady gains without excessive fat. Protein should be the priority. Aim for roughly 1.6 to 2.2 grams per kilogram of body weight each day. This means including quality sources such as eggs, chicken, lean beef, fish, dairy, Greek yogurt, cottage cheese, and protein shakes if needed. Spread protein across several meals rather than loading it all into one sitting.
Carbohydrates fuel your workouts and help refill muscle glycogen after training. Rice, potatoes, oats, fruit, and vegetables are excellent choices. Healthy fats from sources like olive oil, avocado, nuts, and fatty fish support hormone production and overall health, so they should not be cut too low. Water is equally important. Drink enough throughout the day, especially around training, to stay hydrated and support recovery.
A practical daily structure might begin with a solid breakfast of eggs, oats, and fruit, followed by a mid-morning protein snack. Lunch could center on lean meat or fish with rice and vegetables. Before training, a lighter carbohydrate-focused meal helps performance. After training and at dinner, combine another good protein source with potatoes or rice and plenty of vegetables. An evening snack of cottage cheese or casein protein can help with overnight recovery if needed.
Consistency matters more than perfection. Track your intake for a couple of weeks to learn portion sizes, then adjust based on results. Weigh yourself weekly under the same conditions. If the scale is not moving upward gradually, add a bit more food. If fat gain becomes excessive, reduce the surplus slightly. Meal timing is secondary to total daily intake, though eating protein regularly and having carbohydrates around workouts can be helpful.
Supplements can play a supporting role. Whey protein makes it easier to hit daily targets, and creatine is one of the most researched and effective options for strength and muscle gain. Food, however, should always come first. Pair this approach with progressive strength training, adequate sleep, and patience. Muscle growth takes time, measured in months rather than days. Stick to the basics, stay consistent, and your body will respond.
Getting lean from a higher body fat level comes down to one fundamental requirement: creating a consistent calorie deficit so that your body is forced to draw on its stored fat for energy. You simply need to eat fewer calories than you burn over time. A moderate deficit of roughly 300 to 500 calories below your maintenance level is usually enough to produce steady fat loss of about half a percent to one percent of body weight per week without wrecking your energy, hormones, or muscle mass. Aggressive cuts often backfire through intense hunger, muscle loss, and eventual rebound, so slower and steadier is far more effective.
The most important dietary lever inside that deficit is protein. Aim for roughly 1.6 to 2.2 grams of protein per kilogram of body weight, or about 0.7 to 1 gram per pound. High protein intake helps preserve muscle while you lose fat, increases feelings of fullness, and raises the number of calories your body burns just digesting food. Good sources include chicken, turkey, lean beef, fish, eggs, Greek yogurt, cottage cheese, whey or casein protein powder, tofu, and lentils. Once protein is locked in, the remaining calories can come from a flexible mix of carbohydrates and fats. Neither macronutrient is inherently bad. Prefer mostly whole or minimally processed foods because they tend to be more filling per calorie—vegetables, fruit, potatoes, rice, oats, beans, and moderate amounts of nuts, olive oil, or avocado—but you do not need to eliminate any food group. Occasional higher-calorie or enjoyable foods are fine as long as they fit within your daily or weekly calorie target.
Diet alone can shrink you, but diet combined with progressive strength training is what actually makes you look lean rather than simply smaller and softer. Lift weights three to five times per week, focusing on compound movements such as squats, hinges, presses, rows, and pulls, and gradually add weight or reps over time. Cardio and daily walking help create the calorie deficit and improve overall health, yet they remain secondary to lifting and controlled eating. Sleep seven to nine hours most nights and manage stress as well as you can, because both factors strongly influence hunger hormones and fat-loss progress.
In practice this often looks like eating a solid serving of protein at every meal, filling the rest of the plate with vegetables or fruit for volume, and adjusting carbohydrates and fats according to your remaining calories and personal preference. Track your intake and body weight for a couple of weeks, then adjust based on the weekly average rather than daily fluctuations caused by water, sodium, or hormones. Expect the process to take months rather than weeks. As you get leaner you may need to reduce calories slightly further or insert short maintenance phases to keep progress sustainable. Absolute restriction and extreme protocols almost always fail in the long run; the approach that works is the one you can follow with only moderate willpower while still training consistently. Once you reach a body composition you like, simply transition to eating at maintenance and continue lifting so the results stick.
physique reveal.......
bad quality i know.
