Building the perfect male body
Let’s face it, you’ll never see big bodybuilders starring in Hollywood action movies again. This is because this appearance is “trying” and is not considered desirable for women. Today’s action stars are slimmer but still muscular. They have a GQ style where they look great with fancy clothes and suits because they are not too bulky.
After extensive research, I was finally able to quantify what this perfect build is. This is the structure that is considered most ATTRACTIVE for women. It is also associated with POWER and MASCULINITY.
According to several studies on physical attractiveness in men,
The physique of a slim waist, broad shoulders, and a muscular chest is often attractive. An almost universal sexually attractive characteristic of a man is a V-shaped torso – a relatively narrow waist offset by broad shoulders. “
A slim waist is not realistic for a bodybuilder and broad shoulders and a muscular chest is not realistic for someone who is slim.
As a result, being bulky is out and being slim and toned is not enough.
Our goal should be to look like Greek gods!
Well, without further ado, the perfect ratio of male bodies are:
– A waist that is 45-47% of your height (multiply your height by 0.45 or 0.47)
– A shoulder-to-waist ratio of 1.618. (Divide your shoulder measurement by your waist measurement)
– Arms, neck and calves of equal circumference.
– A chest 10 to 12 “larger than your waist
Let’s take an average male of 5’10. Your stats should be:
Waist: 31.5-33 “(45-47% of their height)
Shoulders: 51-53 “(waist x 1.618)
Arms: Same as neck (approximately 15.5-16.5 “)
Chest: 42-45 “(10-12” larger than waist)
Now that you have an idea of what proportion to aim for, I will provide you with 5 of the BEST EXERCISES to achieve these proportions.
Are here –
5 exercises to build the body of a Greek god
1. Incline Dumbbell Bench Press:
This is my favorite chest exercise! Develops the chest perfectly with more attention on the upper chest. The upper chest is the most important region for men to grow as it exudes a masculine appearance. When bodybuilders develop their lower chest too much, they appear to have TITS. Also, a well-developed upper chest creates a sweet line in the middle of the chest. You should aim to be able to do this exercise with 100% of your body weight for 6 repetitions. So if you weigh 160 pounds then you should aim for 80 pound dumbbells in each hand for 6 reps.
I do this exercise with 100 pound dumbbells in each hand for 6 reps with a 180 pound body weight.
2. Pull-ups
Pull-ups are one of my favorite exercises. They are the best back exercise for creating a V-shaped torso. You should live to do at least 12 full-range pull-ups in a row. I have worked up to 20 pull-ups in a row and my back is very well developed. I give the pull ups credit for this.
3. Lateral raises
This movement is very effective in working the medial head of the deltoids. This will add width to your shoulders and therefore increase the shoulder-to-waist ratio.
4. Plank
The plank is a great exercise to strengthen your transverse abdomen (TVA). The TVA is like the muscle in your corset: it keeps your stomach taut and helps stabilization. The goal to get it right here is 3 consecutive minutes with perfect form. After you can do this, you can raise your forearms on a stability ball or place your feet on suspension bands (TRX).
5. Bar Dips
Most people are unaware of the fact that their triceps take up 2/3 of their arm. Consequently, when you try to enlarge your arms, you cannot neglect your triceps. Barbell exercises are my favorite triceps exercise and in addition to working the triceps, they also hit the lower chest and shoulders. They will develop strong triceps and give you a good sweep under your pecs. The goal here is to work your way up to 6 reps of dips with 50% of your body weight attached. I do barbell dives for 6 reps with 135 pounds.
Now let’s take these 5 exercises and put them into an exercise routine.
Greek God Training Program
1a) Incline DB Bench Press: 3 sets x 5-7 reps
1b) Pull-ups (add weight if necessary): 3 sets x 5-7 reps
2) Lateral raises: 3 sets x 6-10 reps
3a) Bar Dips (add weight if necessary): 3 sets x 6-10 reps
3b) Bicep curl variation: 3 x 6-10 reps
4) Plank: 3 sets x 60 seconds (contract your abs as hard as possible)
Training Notes
– If you want to add muscle, use the rep ranges I provided
– If you are satisfied with your muscle development, reduce the rep ranges to 3-5, this will tighten your muscles and increase tone (they all reverse it)
– Do this workout 2-3 times a week with at least one day of rest in between.
– 1a and 1b means that he performs a series of 1a rest that performs a series of 1b rest and repeats for 3 series
– If you want to add muscle to your legs, you can perform 3 sets of 4-6 reps of squats or deadlifts