Aesthetic Bodybuilding is a specific type of the world bodybuilding (source). For many years, bodybuilding was associated with thick, huge, brawny, and oiled bodies of the competitors. Such aesthetic bodybuilders, as Flex Wheeler, Franco Columbo, and Ronny Coleman have entered the bodybuilding history. Each of these competitors was a winner and reached the biggest aims of bodybuilding possible.
Aesthetic bodybuilding differs from traditional bodybuilding. Creating the biggest and most-massive muscles is not the aim of the aesthetic bodybuilding. Instead, its aim is to create the physique with the following features:
- Aesthetically pleasant, within the framework of male bodies standards.
- Proportional in a specific way, which is accepted by the supporters of the aesthetic bodybuilding.
- Other males should envy.
- Female-attractive.
- A sort of superhero-type figure.
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Difference between aesthetic bodybuilding and normal bodybuilding
Normal or traditional bodybuilders strive for achieving bulk and strength first of all. Aesthetic bodybuilders are concentrated on their aesthetic appeal. They look more like superheroes, action heroes, beach bodies, and fitness models. They have a precise six-pack, proportional and beautiful muscles, and a sleek leanness.
Workouts of the aesthetic bodybuilders are often limited and they follow lower calorie diets in order to maintain their impeccable look. Their form is never too bulky. The main goal of the aesthetic bodybuilding is reaching an outstanding physical look via tailoring of workout and diet.
As to traditional bodybuilders, they never stop increasing their mass and bulk. At last, the aim of the aesthetic bodybuilding is to build the abundant amount of muscles and accumulate bulk via weight-lifting and significant protein consumption.
5 steps to an aesthetic body
Building a beautiful and proportional body requires specific training. Just pulling heavy deadlifts would not be enough. Aesthetic bodybuilding is an art.
In order to get stunning aesthetics, it’s necessary to combine shape, size, conditioning, proportion, balance, and symmetry in just one body.
Such guys like Arnold Schwarzenegger, Serge Nubret, Sergio Oliva, and Frank Zane (source) were a great example of aesthetic bodybuilders forty years ago. These strong men built powerful bodies and looked amazing from any angle. Tiny waist, amazing V-taper, and quads slabs were an integral part of their tiny knees. And these guys are still as powerful as they were in the 70’s. Nowadays, strength, muscle size, and power are so important that people started to forget about training for something except for performance.
Performance is important, but building an Apollo-like physique is important as well.
You should realize that if you don’t eat right, you won’t have an aesthetic physique. Your muscles are being damaged constantly and they have to be repaired with the help of large amounts of protein.
At least 0.8 grams of protein per a bodyweight pound daily is enough to see the growth.
But if you want to have the Greek god body, you should have specific training. If you want to build your own superhero physique, follow the tips below.
Step # 1. Sets and reps dials
Performing the same weight and reps would not give your body any reasons for a change. The body has to improve. If you want to see improvement, it’s recommended to reduce the weight and increase the reps as you move through a set.
To prevent injuries, start performing two warm-up sets. After that, continue with a set of 6-8 reps putting around 70-80% of your effort. Along with progressing each exercise sets, reduce the weight and increase the reps. Your muscles will be shocked by the first heavy sets and this will increase your strength. For building bigger muscles, you should do lighter sets with higher repetitions. This combination is perfect according to Alex Carneiro, IFBB Olympia Pro, Optimum-sponsored athlete, kinesiologist, nutritionist, and coach.
Example of Set&Rep structure
- Warm-Up: 2 sets
- Set 1: 6-8 reps
- Set 2: 8-10 reps
- Set 3: 8-10 reps
- Set 4: 10-12 reps
It shouldn’t be easy even if the weight is getting lighter. The last couple of reps on the final set will be really difficult.
Step # 2. Unilateral training for symmetry and proportion
A proportional body is a harmonious body. It means that your upper body and your legs should look proportional. Reaching symmetry means reaching the right balance among the groups of muscles. Biceps and triceps should be in the right ration regarding each other. Both left and right quads have to be of the same length and condition.
If you want your body to look its best, you should keep your symmetry and proportion in unity. Unilateral exercises in your daily training are a perfect way to reach this goal. In order to be equally proportional and strong on both sides of your body, you should lift one arm or leg simultaneously.
The lifts below should be included to your workout for building symmetry and proportion. Don’t forget to increase your reps and reduce the weight for each set.
Arms workout
- Smith Machine Close-Grip Bench Press
- 4 sets, 6, 8, 10, 12 reps
- EZ-Bar Skullcrusher
- 4 sets, 6, 8, 10, 12 reps
- Standing Low-Pulley One-Arm Triceps Extension
- 4 sets, 6, 8, 10, 12 reps
- Tricep Dumbbell Kickback
- 4 sets, 6, 8, 10, 12 reps
- EZ-Bar Curl
- 4 sets, 6, 8, 10, 12 reps
- Alternate Hammer Curl
- 4 sets, 6, 8, 10, 12 reps
- Alternate Incline Dumbbell Curl
- 4 sets, 6, 8, 10, 12 reps
- Spider Curl
- 4 sets, 6, 8, 10, 12 reps
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Step # 3. Look defined through getting conditioned enough
Aesthetic bodies almost do not have extra body fat. Your body-fat percentage has to be low enough. Otherwise, there won’t be any trim lines or muscle definition. It is pretty difficult to build muscles without losing cuts; however, it is not impossible.
The rest intervals have to be short. For such muscle groups, like legs, you should not rest longer than 50 seconds, for smaller ones (biceps/triceps) – not more than 30-40 seconds. Cardiovascular fitness will be different if you limit your rest.
The increased heart rate will burn more of your fat. Actually, cardio is a crucial part of your training and you should have at least 4 cardio sessions between 20-40 minutes every week in order to burn enough fat and maintain your cardiovascular health.
Step # 4. Emphasize your V-taper
Amazing V-taper is a crucial component of your godlike body, too. Aesthetic bodybuilding is not complete without wide shoulders and a small waist.
If you are already thin, the size of your waist might not become tighter. But if your back is wide and your shoulders are broad, your waist looks smaller. For doing this, you should apply the set/rep rule described above and do not forget to reduce the weight and increase the reps on each set.
V-Taper workout
- Standing Military Press
- 4 sets, 6, 8, 10, 12 reps
- Side Leg Raises
- 4 sets, 6, 8, 10, 12 reps
- Front Plate Raise
- 4 sets, 6, 8, 10, 12 reps
- Seated Bent-Over Rear Delt Raise
- 4 sets, 6, 8, 10, 12 reps
- Smith Machine Shrug
- 4 sets, 6, 8, 10, 12 reps
- Dumbbell Shrug
- 4 sets, 6, 8, 10, 12 reps
- Pull-ups
- 4 sets, 6, 8, 10, 12 reps
- Wide-Grip Lat Pulldown
- 4 sets, 6, 8, 10, 12 reps
- Seated Cable Rows
- 4 sets, 6, 8, 10, 12 reps
- Bent Over Barbell Row
- 4 sets, 6, 8, 10, 12 reps
Step # 5. Build your six-pack
Outstanding abs is a must when it comes to an aesthetic physique. They mean your balance of shape, size, conditioning, and symmetry is perfect. The abs have to be trained three times a week. At the end of your workouts the following routine is a must:
Aesthetic Abs workout
- Decline Oblique Crunch
- 4 sets, 6, 8, 10, 12 reps
- Knee/Hip Raise On Parallel Bars
- 4 sets, 6, 8, 10, 12 reps
- Standing Cable Wood Chop
- 4 sets, 6, 8, 10, 12 reps
- Ab Crunch Machine
- 4 sets, 6, 8, 10, 12 reps
TOP – 5 aesthetic bodybuilding supplements
For every aesthetic bodybuilder, it is very important to know what supplements it is possible to use daily to get their fitness goals and not to harm their bodies.
If you want to stay natural for a long period of time and keep your body look aesthetic, you have to consider the following five supplements. They will help you build natural muscles and maintain them without any steroids.
- To gain muscles
BCAA – branch chain amino acids. It is one of the most favorite supplements among aesthetic bodybuilders for its ability to promote protein synthesis and muscle growth. It is presented both in pills and powder. We recommend not to take pills, but to take powder during your training.
- To growth muscles
CREATINE – one of the most researched supplements. It is one of the main supplements any aesthetic bodybuilder should consider. Unlike steroid, it won’t give you huge muscles. It simply gives more strength and power. It means that it increases your performance in the gym.
WHEY PROTEIN – It gives you the daily protein you might have troubles with. Consuming enough protein is crucial for aesthetic bodybuilders. Basically, it helps growing muscles thanks to protein synthesis. But don’t forget you need vitamins and minerals to absorb protein carbs and fat.
- To maintain health
MULTIVITAMIN – If you don’t eat enough vegetables and fruits, you need this supplement. Multivitamins help to get nutrients in your system and support healthy immune system. They also promote the efficiency of metabolism, support tissue and bones healthy.
FISH OIL – it contains Omega-3 fatty acids. It is cheap and efficient. Taking it twice per day gives you more than 1 gram of EPA and DHA, and it is crucial for the beginning aesthetic bodybuilders.
TOP – 5 aesthetic bodybuilding diet plan tips
High-intensity workout and a proper diet plan are crucial for any aesthetic bodybuilder. Having intensive workout is not the most difficult thing about aesthetic bodybuilding but following a proper diet plan is.
Regular foods and diet supplementary are two constituents of the general diet plan for aesthetic bodybuilding. This plan requires more than consuming healthy food. Aesthetic bodybuilders must consider what to eat, how much to eat, when to eat, as well as the ratio of their nutrition, and track the reaction of their body to the diet plan. Comparing to the ordinary diet plan, it is a bit difficult to complete but possible.
Tip # 1
All famous bodybuilders record everything they eat and all the workouts they do. Write down everything and find out your mistakes to fix them. Record everything, your proteins, carbohydrate, fat, etc., as well as time and amount.
Tip # 2
The supply of nutrition should be smooth, while it affects directly the muscle growth. For that, you should avoid psychological and physical stress.
If your goal is to increase the muscle mass size, then your diet plan should consist of a large amount of protein, fats, and carbohydrate, and all this has to be balanced properly. It will help you support your working capacity. The diet plan has to maintain both mental and physical health.
But if you want to lose weights, you should consume vegetables, fruits, brown rice, and whole grains with low glycemic index.
Keep in mind that you should have small meals as often as possible during the day. The majority of aesthetic bodybuilders have their meals every 2 hours in order to keep the insulin level and basal metabolic rate constant. This way, you can absorb the most nutrition from all the food you eat.
Depending on the intensity of the exercise, the amount of diet should change, so it has to be flexible.
Tip # 3
Both eating too much and eating not enough is bad for aesthetic bodybuilding. Some bodybuilders, when they start training, think that the more they eat the better. But it’s not true. Your goal is to gain muscle mass and to lose trans-fat from your body at a time. Your trans-fat will be increased because of excessive food consumption. It will result in the decrease of muscle definition and your hard workouts will not bring good results.
Thus, you will spend more time to work more intensively to lose all the trans-fat, but such a workout is not efficient.
It means that your diet plan has to be well-balanced to bring more results.
Tip # 4
Needless to say, you have to avoid fast-food or instant food. It has a lack of nutrition. Your goal is to eat small natural healthy meals, full of nutrition every 2 hours.
Tip # 5
Include supplements to your diet plan. Natural food is great, but it will not give you all those results you expect. It will simply take more time to reach your goals. Supplements along with natural food will help you build muscles fast, as well as reach better results during your workouts.
Examples of Aesthetic Bodybuilding
The examples below are widely considered to represent an ideal male aesthetic physique. They show a developed V-taper, defined and ripped six packs, small waist in comparison with wide shoulders, and arms, full of lean muscle mass. Unlike traditional bodybuilders, they are proportionally lean and they shoulders are expansive and taper down to their slim waist, ending with well-developed legs.
Parts of their bodies are not huge or outstanding; their forms are proportional and eye-appealing.
Brad Pitt in Fight Club
Ryan Reynolds in Amityville Horror
Chris Hemsworth in Thor
Ulisses Williams, Jr.
Lazar Angelov
Bottom line
Comparing to traditional bodybuilding, aesthetic bodybuilding has a range of benefits:
- Lots of envy from other men who are less muscular and defined.
- Extensive female attention.
- Makes men more attractive, and, as a rule, they are hired for jobs more often.
- Gives you a frightening figure.
- It is healthier than traditional bodybuilding.
- Allows you to receive top results in your personal physical; potential.
- Increases your confidence.
How do you make a perfect aesthetic body?
Achieving an ideal physique requires a balanced diet, consistent exercise regimen and adequate rest and recovery periods. To create the ideal figure, individuals should prioritize building muscle mass while keeping body fat levels low. Strength training exercises that target different muscle groups, such as squats, deadlifts and bench presses can be effective ways to achieve this result. Additionally, regular cardiovascular exercise and proper nutrition – including an adequate protein intake – are paramount to building and maintaining muscle mass. Rest and recovery are essential for muscle growth, so individuals should strive to get enough sleep and give their muscles time to recover between workouts. Consulting a qualified fitness professional or personal trainer can also be beneficial in creating an efficient yet safe training program.
What should I eat to get aesthetic bodybuilding?
To achieve an ideal bodybuilding physique, it's essential to prioritize nutrition. A balanced diet should consist of protein, carbohydrates and healthy fats; lean sources of protein such as chicken, turkey, fish, eggs or tofu are ideal for building and repairing muscle mass. Complex carbohydrates like brown rice, whole grain bread and sweet potatoes provide energy for workouts. Healthy fats found in nuts, seeds, avocado and olive oil also promote muscle growth and recovery. Eating plenty of fruits and vegetables for vitamins, minerals, and fiber is also important. Furthermore, you should pay attention to your calorie intake; ensure you're eating enough to fuel your training but not so much that you gain too much body fat.
What are the best muscles for aesthetic physique?
An aesthetic physique is typically defined by a well-balanced and symmetrical appearance, so there are no specific muscle groups considered the best. However, developing the chest, back, shoulders, arms, abs, and legs in proportion can help create an all-inclusive physique. To achieve this balance and aesthetic look, focus on proper training techniques, progressive overload exercises and proper nutrition.
What body type is best for aesthetics?
There is no ideal body type when it comes to aesthetics. However, lean and muscular figures with balanced proportions, symmetry, and definition tend to be considered more pleasing on the eye.
How do you get a V shaped body?
To achieve a V-shaped physique, you must focus on building up your upper body strength and decreasing waist fat. Exercises such as pull-ups, rows, shoulder presses, and lateral raises will build back and shoulder muscles while crunches and planks help reduce waist fat. Eating a balanced diet consisting of protein, healthy fats and complex carbohydrates will also contribute to this goal.
How long to build an aesthetic physique?
Building an ideal physique can take anywhere from months to years, depending on a person's starting point, genetics and commitment to training and nutrition. To achieve your desired physique it is essential that you set realistic expectations and remain consistent with both training and nutrition.
How to get a aesthetic body in 6 months?
Achieving an aesthetic body in six months requires consistent effort and dedication. Here are some tips to get you started:
Establish Specific Goals: Define what you hope to accomplish and create a strategy around it.
Nutrition: Adopt a balanced diet that provides sufficient protein, complex carbs, and healthy fats.
Resistance Training: Perform strength training exercises that build muscle and shape your physique.
Cardiovascular Exercise: Make time for regular cardiovascular exercise to help burn calories and enhance your fitness level.
Rest and Recovery: Ensure you are getting enough rest and recovery time for your muscles to grow and repair.
Consistency: Remain committed to your plan and stay committed, even when results may take longer than anticipated.
Seek Professional Guidance: Consider working with a personal trainer or coach who can create an individualized plan tailored to your goals and needs.
Remember, attaining an ideal physique requires dedication and hard work – there are no shortcuts. Stay committed to your goals, and with time you will begin to see results.How can I look more aesthetic in gym?
To achieve a more fashionable appearance when working out in the gym, try these tricks:
Focus on form and technique when performing exercises to maximize muscle activation.
Combine compound exercises that target multiple muscle groups simultaneously for building overall mass.
Add isolation exercises to target specific muscle groups for added definition and growth.
Increase your training volume gradually over time to stimulate muscle growth.
Create a structured workout program that includes both resistance training and cardiovascular exercise.
Eat a balanced diet that contains enough protein for growth and maintenance of lean muscle mass.
Maintain consistency with your workouts and nutrition plan to see progress over time.
Get enough rest and recovery so that your muscles can repair themselves and grow.What is the ideal weight for aesthetic body?
No single answer exists for this question as the ideal weight for an aesthetic physique depends on a variety of factors including height, body composition and muscle mass. Generally, men should aim for between 10-15% body fat and women between 18-22%. Ultimately, focus should be placed on building muscle and reducing fat rather than striving to reach a specific number.
Is it hard to get an aesthetic body?
Gaining and maintaining an aesthetic body requires dedication, consistency, and hard work. It involves regular exercise, healthy eating habits, and adequate rest. Although it can be challenging to reach this goal without discipline or commitment to a healthier lifestyle, with the right mindset and guidance it is possible to attain an attractive physique.
