Aesthetic Bodybuilding is a specific type of the world bodybuilding. 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.

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 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

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

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

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.

Картинки по запросу proteina hydro builder
  • 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.

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