The Golden Ratio: How to Build a Perfectly Proportioned Body | Ft. Rob Riches
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- Опубликовано: 25 авг 2024
- 💪 STATUS® 47% Off + 2 Free Bonuses! ➞ bit.ly/3WVbQNr
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If you want to build an iconic physique, like the statues of the greek Gods - you need to do more than just throw around weights and eat a bunch of food.
To build a truly exceptional body, you need to know how to add muscle in the right areas so you can achieve a more balanced v-shape with perfect proportions.
There’s actually a validated formula you can use to determine your ideal body proportions.
It’s called the golden ratio.
Stick around and I’ll show you exactly how to use it..
Rob Riches here from Blue Star Nutraceuticals, and today you’re gonna learn an incredible upper body workout designed to help you achieve your perfectly proportioned physique.
And the best part? You can do the whole thing with just a few dumbbells, a bench and a pull up bar!
So smash that thumbs up button, be sure you’re subscribed with notifications on so you never miss these killer workouts; then get ready to build your perfect physique!
This is The Golden Ratio: How to Build a Perfectly Proportioned Body!
Let’s get to it!
The golden ratio can be numerically expressed as 1:1.618 (1 to 1.618).
By building muscle based on this ratio, you can make your body more aesthetic and attractive.
In fact, Eugene Sandow “the father of modern bodybuilding”, was the first to achieve this, allowing him to build one of the most impressive physiques of his time.
He measured Greek and Roman statues in museums not knowing they were sculpted with the ideal proportions of the golden ratio, and he recognized similar body proportions among them.
He then used these to create his blueprint for the perfect physique, he called the “Grecian Ideal”.
Now here’s how to achieve it.
Your shoulder circumference should measure 1.618 times your waist circumference. So if you have a 32 inch waist, that means your shoulders should be about 52 inches.
This is what creates that coveted v-shape in your upper body that science has shown to be more attractive to women.
In addition to this, your flexed arms should be 2.5 times the circumference of your non-dominant wrist.
And your chest should be 6.5 times the circumference of your non-dominant wrist.
For this workout, you’ll perform 7 exercises in linear fashion.
These exercises are designed to develop broad, round shoulders, thick pecs, sleeve stretching arms, and sweeping lats that taper into a tight, defined midsection.
In order to build the statuesque physique of perfect proportions, you’ll need to train for both strength and size, so the exercises will vary in rep ranges, and weight used, to get you that perfectly proportioned body in the shortest time possible.
Bigger compound exercises will be lower reps with heavier weight, and smaller isolation exercises will be higher reps with slightly lighter weight.
Because these change throughout the workout, the reps and weights to use will be mentioned with each exercise, as we go through them in the workout.
You’re only allowed up to 60 seconds rest between sets, to catch your breath and rehydrate with AminoFast™ before continuing on to the next set.
You should complete the entire workout in under 1 hour - if it’s taking you longer than that, step it up!
Exercise #1: Standing Dumbbell Push Press [3 sets of 6 reps @ 85% 1RM]
Exercise #2: Standing Dumbbell Lateral Raise [3 sets of 12 reps @ 70% 1RM]
Exercise #3: Dumbbell Bench Press [3 sets of 8 reps @ 75% 1RM]
Exercise #4: Weighted Pull Ups [3 sets of 8 reps @ 75% 1RM]
Exercise #5: Standing Dumbbell Curls [3 sets of 10 reps @ 75% 1RM]
Exercise #6: Lying Dumbbell Skullcrushers [3 sets of 10 reps @ 75% 1RM]
Exercise #7: Dumbbell Russian Twists [3 sets of 15 reps @ 75% 1RM]
And that’s a wrap!
This intense workout will allow you to sculpt the most scientifically aesthetic, and perfectly proportioned body imaginable.
And due to the heavy weight, compound exercises, and short rest periods - will skyrocket your natural testosterone levels for quicker, more noticeable lean muscle gains!
Our goal at Blue Star Nutraceuticals is to help you transform your body by giving you the tools you need and the power to use them. That’s why we make these videos.
So if there’s anything else we can do to help, just let us know in the comments below.
Smash the thumbs up button if you like what you saw today, and most important of all, subscribe, and turn on those notifications, so you’re the first to know when we post our next video filled with tips, tricks, and special offers.
Trust me, you won’t want to miss a single one!
Until next time, keep training hard!
📸: wellcomecollec...
MB01VXT7IOHH6WK
#BetterByDesign #GoldenRatio #PerfectProportions
You forgot the legs: Upper-leg circumference should be 75% larger than your knee circumference and your flexed calves' circumference should equal your flexed arms' circunference
Yes this is focused simply on creating the aesthetic V-Taper for the upper body
@Zuber Pathan Hi. Here it is: legionathletics.com/ideal-male-body/
My calves too big I guess damn
I actually have equal calves and arm measurements. Noice😁
@Babar Khan Any Squat Variation + Leg Press For Quads , RDL’s and Leg Curls for hamstrings … Calve Raises for Calves
feel like I got a pump for my brain..... legit workout, you guys are doing gods work, or should i say- the gods' works.
Haha definitely - thanks for watching D B! 💪🔥
Rob was one of the first fitness profiles I came across on youtube, and he's still one of my favourites! Been almost 15 yrs now I think.
Glad to have him as part of the team helping out supporters like you!
Always had a struggle with the V taper (my legs and core are more genetically gifted).
I've started achieving it ever so slightly during the lockdown months, so I'm hoping this will get me a another step or two closer.
Absolutely. Focusing on these key areas should make a big difference. Keep us posted with your results!
listen to the podcast with Derek from moreplatemoredates where he had kinobody on, Greg talks about how for purely natural bodybuilders (no exogenous steroids) your body will un proportionally add more muscle to your legs as opposed to your upper body. i’m probably butchering the explanation he gives but essentially he advises doing 2 upper body days and only 1 leg day a week. fascinating recommendation since it isn’t exactly the norm however kinobody has an amazingly proportional physique id say, and he’s been doing that for many years as he explains in that video
Yes, as I am looking this kinda workout, it's here.
Glad you enjoyed this Kalyan
This is definitely my favorite channel to follow.
Appreciate all the support Rashad!
Thank you so much..!🙏🤝
I’m on this workout 🏋🏻♂️
Awesome to hear Joe! Keep us posted with the results
2:02 this guy has one the most beautiful, aesthetical bodies I'ever seen holy shit
I'm literally taking notes on what muscles of his are sexier so I can improve on those (basically side deltoids and side chest)
By the way, very concise writing and great editing. I love this subject so I like how this video is very accessible to newbies who might want to start lifting and love the same thing I do
Glad you enjoyed the video! And yes Jordan Wheeler is a beast too! We've got several videos with him on the channel as well you can watch to see some of his training styles
I had to pause the video to comment. I loved you said if it's taking you longer than an hour to step it up. No bullshit no candy ass alternative just step it up. Yassss dude!
Excuses or results. You get to choose one. And only one will get you where you really want to be. Hope you crush your fitness goals for 2022 this year! We'll have new videos every week to help keep you motivated and on track.
This is why proportion is very important in building perfect body, too much muscle in some area is a no no for me, it is like sculpting
Definitely! You have to build a balanced and proportionate body to look and perform your best
Will start this ASAP 🙏🏾🙏🏾🙏🏾
Awesome to hear Blake! Thanks for watching
What an epic video 🔥
Thanks for watching!
Can we get a video that shows a beginner what exercises to start with and how to determine progressive steps to move into other exercises? Like when to move into pull ups and even how to increase pull reps with a person who is starting with little muscle...a complete beginner with weights and body weight exercises? Love the videos by the way!!
Thanks for watching David - We do have several bodyweight only workouts on the channel that are great for beginners. And one that every person should check out when it comes to weightlifting is our video on the 6 Fundamental Movements. These teach the primary functional movements of your body and what the majority of your workouts should be focused on.
Big fan blue star♥️♥️♥️♥️♥️
Appreciate the support Seyam!
Liked, saved nd I'm doing it tomorrow, u rock.
Awesome to hear! Look forward to hearing feedback with how the workout went!
Hey you did a great job on the video! To the point, info given quickly. Thanks
Glad you enjoyed this one! Keep building your Perfectly Proportioned Physique!
You guys have done it again. Awesome workout keep up the great work.
Thanks SuperBp1977 Glad you enjoyed this one! Keep training hard 💪
Thanks sir
Glad you enjoyed this workout Abhay
I will start this asap soon
Awesome to hear. Thanks for watching Akheelesh
Still, the greek gods did not use neither testosterone nor supplements ;)
They certainly would have had high levels of testosterone. There is a difference between taking supplements derived of herbs to naturally raise your testosterone levels and taking an exogenous prohormone. Since we're not living anywhere close to an ancient Greek lifestyle, most men will benefit from keeping their natural testosterone levels as high as possible. That's where Status comes in :)
Great video with scientific measures.
Thanks! Glad it could help out, keep training hard and getting better every week
Great .. well explained
Glad it was helpful! Great workout to build an attractive physique!
Seems like some of this guy's comments have no idea what you talking about this workout, awesome job good video 👍💪
Not sure what you mean about the comments, but glad you enjoyed the workout and video. Keep training hard
Love you bro
Appreciate the love and support!
Very nice work bro great job 🔥👍👍💪💪🔥
Glad you liked this one Teo! Keep training hard!
Hey could you give the leg proportion, forearm proportion, and neck proportion
Excellent videos
Thanks Meek! Glad you enjoy them! Keep training hard
Always learning something new here...RESPECT!
Glad you enjoyed the video Paul!
First time watching this; I am definitely trying this workout.
Awesome! Let us know how it goes when you give it a shot!
how’s it going bro?
I wana see if they can bring BJ Gaddour on their channel. He has performed outstanding workouts on Man' health.
Thanks for watching Sana - we may start putting together some collabs in the near future so thanks for suggestion!
Nothing from Men's Health is useful. It's a joke of a magazine and channel.
You are legend loved all your videos bro 🌹💪
Thank you so much 😀
Do one for getting a body like Leon Edwards please
💪💪💪
Bob Paris, Lee Labrada, Rob Riches💪💪🌟🌟🔱🔱perfect AESTHETICS excellence
Thanks for watching Desertmike! Keep training hard!
I think I can do this I drive semi trucks at night don't have too much time to work out but 1 hour I think I can handle this
Hey! 👋 Check out the following playlist as this may be better for you. 👊
No Gym Needed Workouts (Bodyweight / Calisthenics)
ruclips.net/p/PLg243d7aqXQKlRnnVpvSc_fbBSJNRHv_d
Amazing workout, that’s for the upload. I have one question. 85% of my 1RM for db push press is 42.5lbs. I can manage the 6 reps for the first 2 sets but I fail before 6 reps on my 3rd. Should I:
1. reduce weight and go for full 6 reps
2. Do as many reps with the weight and rest for ~10seconds and try again (rest-pause)
3. Do it drop set style where I go as many as I can with the heavy weight and then reduce
Thanks in advance and keep up the videos. This workout along with the faster fat loss workout left me feel like a god!
Glad you enjoyed this workout Adarsh. If you're unable to complete the 6 reps on the 3rd set, you likely just need a bit more rest time before starting the 3rd set. So try that out first. Otherwise you can try incorporating rest-pause reps like you mentioned, or simply reduce the weight slightly to around 40Lb so you can get all 3 sets of 6 reps and then aim to increase weight over time as you make progress in your strength and lean muscle mass.
I think rest-pause is more efficient from a progressive load standpoint, mainly because with time, the rests will become shorter, and that will eventually meld all the reps into a single set.
I'm having a doubt: whether we need to do these exercises regularly or is there any plan to do
If your goal is to build the V-Taper upper body, performing these exercises regularly will help ensure you're targeting the areas of the body that help emphasize the v-taper appearance.
There's very little rear-delt or lower back work here. I think this workout will be better if its broken down into two upper days - 1 chest dominant, and the other back (with rear delt raises and back extensions). But then again, the vertical push movements (dumbbell/barbell shoulder press) might be achieving similar results by engaging the back to be more flexed to support higher weight.
Hmm, need to experiment and find out myself.
Thank you for sharing your thoughts. Let us know how your experiment goes. 🤓
Amazing
Glad you like this one Nord, Thanks for watching
@@BlueStarNutraceuticals ♥♥♥
Perfect very nice..! What about legs..?🤔
This is an upper body workout and focused on obtaining the attractive V-taper appearance which is what the golden ratio is all about. We have some great lower body and leg focused workouts on the channel you can combine with this one for a complete training routine
I was confused about how proportional my body should be. My chest builds muscle larger than my arms doing the same sets as my arms. Is it okay to have a larger chest than your arms?
Of course. Your chest should be significantly bigger than your arms. This video details what the ideal ratio of your body parts should be.
Namaste, is this help for 60 years young with Vegetarian diet. Can we have the whole program.
Glad you enjoyed this video. This is focused on building the V-taper upper body so this combined with proper nutrition to support muscle growth will help with achieving the golden ratio explained in this video.
What would be the Ideal Waist Circumference? All the ratios are based on that so just asking based on that.
Ideal waist circumference based on the golden ratio is roughly 45% of your height. (i.e. if you are 70 Inches tall, your waist would ideally be about 31.5 inches). Hope that helps!
@@BlueStarNutraceuticals okay thank you! 🙏
Can you specify the weight of the dumbell used...
The weight will be different for every person depending on your experience and strength levels. You want to use a weight that will allow you to complete the prescribed reps, yet be close to failure so you're challenging yourself each set.
secret to adonis is unassisted body building. your own weight proportionately put on the muscles needed to stop at adonis.
Thank you for sharing! 🙌
4:36
John or David?
4, 5, or 6
Came to this video because my calves are slightly bigger than my arms. Now my arms don’t feel so big after determining I need 17.5 inch arms to meet the golden ratio
The golden ratio is definitely a challenging goal to strive for 💪
You cant do 75% of your 1rm for 8 reps on the weighted pullup unless you factor in your body weight in addition to the added weight of the weighted pullup and do 75% percent of the total weight pulled. For example if your 1rm on weighted pull up is 100 pounds added weight then theres no way you can drop down to 75 pounds added and do 8 reps. Instead, say youre 160 pounds, add that to the 100 pounds 1rm, which is 260. Then take 75% of that total, which would be 195, the, subract your bw back out of it, which would only be 35 pounds added, which would be much more likely than 75 added to be something you could rep 8 times.
Edit: not to critique the creator of the video, but rather to give advice to anyone confused on what 75% of 1rm in weighted pullups would actually look like
Thanks for sharing. 👌
good video but for the chest what about inclines and declines and flys and dumbell pullovers cause the chest is a big body part
Yes the chest is, however this workout is simply focused on building the wide V-taper appearance. This should not be your only workout, it is one that should be incorporated as part of a complete workout routine.
Make sth more on Greek body diet make it veg plz
I’m sorry I might sound dumb but can you please explain me “one rep max”? Thank you... besides any workout for quads.. hamstrings.. & calves in this video that I’m missing?? Thank you very much..
This is an upper body only workout. One rep max is simply the heaviest weight you can manage for that exercises for one repetition with proper form.
How do I identify my 1 REP Max I'm asking for my brother. I just workout without the terminology sets/reps etc..which I now know
You can either work up to something like a 3 or 5 rep max and estimate from there, or you can use an online calculator that will give you a good estimate based on how much weight you're able to handle for any rep range. ExRx has a great calculator here you can check out exrx.net/Calculators/OneRepMax
Can you build a aesthetic physique using machines only?
Definitely, may not be as functional as it looks though if you're not incorporating freeweight exercises
Do you guys have an aesthetic workout for the rest of the body?
We have nearly 300 on the channel, so plenty of great workouts for the lower body and other body parts, nothing else specifically on the Golden Ratio though
@@BlueStarNutraceuticals Aw damn
David laid good example
🙌
What about quads and calves to help with this ratio?
Yes the lower body makes an impact on your body as well, however this workout is specifically focused on the upper body.
how often should i do this workout? i was thinking of combining this workout with one of the ab-workouts listed on this channel, i’m just unsure of how often i should do it, and should i eat at a surplus?
This workout is focused on the upper body, so you should combine it with lower body/ full body or individual muscle group workouts. You can do this one up to twice per week in combination with other workouts. You can also follow our weekly Faster Fat Loss workouts in place of traditional cardio sessions.
Very grateful for the info, guys!! New sub!!
Question: is there a timeframe for how long one should stick to this program?
Welcome aboard! Glad you like the videos. Generally you want to stick with a workout routine for 8-12 weeks before switching. This gives you a long enough time to become proficient with the exercises and really progress in strength in the selected lifts.
Is there one for the lower body ?
We have loads of content on our channel that will hit the lower body.
i got scrawny legs too. should i just not train them and if i should what exercise would i incoroporate
You definitely need to train your legs for a balanced physique. We've got plenty of great lower body/leg workout videos on the channel for you to check out.
What is a pull up alternative if you working out from home and don't have pull up bar
Tough to say when we don't know exactly what you're working with. Do you have a heavy doorframe? Anything in the garage? A tree outside?
All I have are dumbbells so I am confused on what bodyweight exercise or dumbbell exercise would have equivalent benefit
Excellent workout mate. Is it ideal to do this 3 days a week?
Glad you liked this. Because this is only an upper body workout, it would be best to perform 1-2 times each week, in combination with lower body and/or individual muscle group focused workouts as part of a complete, balanced training routine.
@@BlueStarNutraceuticals Brilliant advice. So basically you can train the upper body twice a week and then the lower body once a week, and on the second week lower body twice a week and upper body once a week and so on?
@@joestewart-paul7181 Just depends on your experience and preferred training schedule. You could do a 4-day routine with 2x Upper and 2x Lower, or you could do a 3-day routine with upper body, lower body, full body, you could even do a 5-day routine. Just what works best for you and best suits your lifestyle
@@BlueStarNutraceuticals Sounds totally legit. Have you got a got lower body workout I can follow? And can you vary between using barbells and dumbbells?
This has some really good workout outs ive been doing death by dumbbells works really well for me
Glad you're enjoying the content Dubb Masters! Keep training hard
How many times a week?
Since this is just an upper body workout would be good 1-2 times per week along with other lower body or individual muscle group focuses workouts as part of a complete training routine.
What does the non dominant wrist refers to here?
Means if you're right-handed, your non-dominant wrist would be your left.
Legs?
Hi there! As per the description in the video and information below the video:
"...achieve a more balanced v-shape with perfect proportions..."
"...upper body workout designed to help you achieve your perfectly proportioned physique."
If you are looking for leg workouts 💥, check out: www.youtube.com/@BlueStarNutraceuticals/search?query=legs
Awsm aesthetic ful body workout brother💯👌👍 🔥💯💪.....
Can I do this ful body workout daily 5 to 6 days a week brother????
It's best to leave some days of rest between workouts to allow for proper recovery, and since this workout only focuses on upper body, it's best to do this 1-2 times per week in addition to other workouts targeting the lower body and/or individual muscle groups for the other few training days each week.
@@BlueStarNutraceuticals ok brother.... Tq u sooooo much🙏🙏🙏🤗👍🙌
Wait so I just do this till I'm lifting the entire universe on my back.
Sounds fun
Yeah pretty much got it! Haha thanks for watching BigBoyy
Im 51 and trying to loose the last 5-7 pounds around my waist/ stomach area, and noticed in the video, (the supplement) "Status" and "Blade." In combination with my diet and HITT routine, which supplement would you recommend? Ive been working hard trying to loose last few pounds and this might just help. Any suggestions which of these two might work best?
Blade and Status can both work great for helping reducing body fat and can be combined for the best effect. Blade helps with reducing cravings and hunger, increasing your metabolism and speeding up fat burning. Status helps to increase your natural testosterone levels to improve your strength, performance, energy and metabolism through improving your hormonal environment. If Fat Loss is your primary goal, Blade is probably the way to go. If you're looking for some improvements in strength and performance while you lean out, go for Status. Or best case, combine them both for the 1-2 knockout combo 🔥💪
Don’t do hiit for losing weight. Jump rope is the best form of cardio for burning calories out there. Also eat in a proper calorie deficit
How often do you do this workout?
Because this is an upper body focused workout. It's best to be performed 1-2 times per week in addition to lower body or full body workouts to form a complete routine.
But what about legs?
This is an upper body workout focused on developing the V-taper upper body. We have dozens of great leg workouts on the channel you can check out and work into your routine along with this
I am on a Push-Pull-Leg split, do I still have to fit this workout day into my regime, as I am already doing most of the workouts already as a part of my PPL workouts (I do core workouts on rest days)?
It's up to you if you'd like to add this in, or you can do it when you start a new training program
How many times a week for this work out? 1 or 2.
Hey Brant! So long your nutrition and hydration are on point for recovery, you can perform this workout everyday if you wish. Or, make it every other day or lower the weight and perform it as a de-load day from your regular routine. It's completely up to you. 💪
Is ther anything to help focus during the work out
Our PPK pre-workout contains nootropic ingredients that help improve focus during workouts. We also have elevate as a stimulant free alternative to increase mental alertness, focus and cognition
@@BlueStarNutraceuticals wow
Thats awsome thanks and does elevate help me thrueout the day or just during workouts
How many times a week should you do this exercise
Because this is only an upper body workout, it would be best to perform 1-2 times each week, in combination with lower body and/or individual muscle group focused workouts as part of a complete, balanced training routine.
yes guys, don't train your legs, be a chicken hahaha🤣
This is simply a workout focusing on the upper body, we have dozens of great lower body and leg day workouts to make use of on the channel. A proper workout routine should consist of several different workouts to ensure you're properly training all areas of the body in a well-balanced manner.
How many days in a week sir!! And how many weeks we have to to these workouts..... Please guide me..
You should train between 3-5 days per week depending on your experience level.. This workout you can perform 1-2 times per week in combination with other lower body or full body workouts as part of a complete training program.
@@BlueStarNutraceuticals thank you so much 😊
What about legs measurements??
This is an upper body focused workout, but sticking to the same ratios, your calves should be the same as your flexed arms, and then your quads should be 75% bigger than the circumfrence of your knees.
So measure around your knee and multiply by 1.75 to get the measurements for your quads.
@@BlueStarNutraceuticals thanku thanku so much for your reply fan from India🇮🇳
@@BlueStarNutraceuticals one more question my height is 5ft 7inch
What should be my greek god body size upper and lower both.
what about legs
This is an upper body focused workout. We have plenty of great leg workouts on the channel to combine with this one
exercise #8: LUNGES
:)
Thanks, BSN! One question as I’m new to the game. If I use this workout twice per week, a lower body workout twice per week, and the other days use a DB workout replacing cardio, is that a good routine? Already on Blade and Status.
Dude take rest. It's must
If you're new, you should start out training 3-4 days per week. (Upper, Lower, Full Body) or (Upper, Lower, Upper, Lower). You can perform the Faster Fat Loss workouts on our channel in place of your cardio 3-4 days a week as well, either after your regular weight lifting workouts, or on separate days.
You should make sure you're getting at least 2 days rest each week to recover and continually improve.
Hey mate, are dip workouts necessary or can is a pull up bar enough?
Dips and pull ups will work entirely different muscles. Dips target the triceps and chest, whereas pull ups will target your back and biceps.
@@BlueStarNutraceuticals thanks man
Arms being 2.5x the size of your non-dominant wrist is unrealistic for anyone natural 😂 and I mean a lean arm. Not fat arms
Not with years of proper training, nutrition, and supplementation. Challenging for sure, but definitely not unrealistic
can i change the pull up with Bent over row?
You can, although you're not going to target the lats in quite the same way. For best results should follow the routine as laid out.
@@BlueStarNutraceuticals ok thankss
Can I perform this workout daily??
It's best to allow time for rest and recovery between workouts. This is also only an upper body workout, so you should combine with a lower body and/or full body workout each week for a more complete training program.
What if we don't have heavy weights. How many reps should we do if using less weights. Is it OK if we do 3-4 times a week this one. Pls advice
This is really designed to be done with heavier weight. You will not get the same muscle building benefits from lighter weight. If it is your only option, you can simply increase the reps until you're 1-2 reps short of failure. This is only an upper body workout. So it should only be done at most 2 times per week. With the rest of the week focusing on other muscle groups
@@BlueStarNutraceuticals Thanks for the info
what about losing body fat? that is required to achieve this adonis physique
First place to begin is with your nutrition. Thankfully, we've got this covered! 🙌
The 3x3 Faster Fat Loss Diet™ 🔥
ruclips.net/video/tk0oQGdq7ZM/видео.html
@@BlueStarNutraceuticals thanks man, very simple plan with normal foods...just need to put in the work to prep
Takes a little bit of work yet it does get easier with practice. 1-2 days /week is all you need to get yourself ready. Do the bulk of it on your day off.
Do I do this daily ?
If you are able to complete this daily, you aren't pushing yourself hard enough. This should only be performed at most twice per week, and can be combined with other lower body, full body or individual muscle group workouts from our channel to form a complete workout routine of 3-5 days training per week (depending on your experience levels and recovery ability).
@@BlueStarNutraceuticals thank you🙏🏼
Where's the leg workout part 😅. And abs lol
This workout's focusing on the upper body, we've got dozens of great lower body and ab workout on the channel you can perform along with this one to put together your own great training routine :)
should I do this every day?
It's best to only train 3-5 days per week, in order to allow for proper recovery between workouts. It's also important to perform a variety of different workouts to train all areas of your body and develop a well-rounded physique. This is only an upper body workout, so should be combined with a lower body, full body, or individual muscle group workouts for a complete training routine.
I'm 5'11 what my numbers should be
The measurements in this video are based off your waist and wrist circumference, so you can measure those to see what the measurements should be for your shoulders and arms.
1. Waist: 29 inches
2. wrist: 7 inches
Your shoulders should measure 1,6 times your waist.
Love from india👍👍
Glad you enjoyed the video!
Yes ! Helpfull video👍
Can u explain "fast explosive concentric and Slow controlled ecentric during the workout as said in the video
The concentric portion is when the muscle is contracting (shortening) the eccentric is when the muscle is stretching (lengthening).
So for example, during a biceps curl, you should be fast and explosive as you raise the weight and contract the biceps, then slow and controlled as you lower the weight back down and stretch the biceps back out.
Hope that helps clear it up! Thanks for watching
@@BlueStarNutraceuticals wow..That's Great explanation ..Thank you Team..
is this an hypertrophy workout?
Yes, this workout is focused on building muscle mass in the right areas to improve the aesthetic look of your physique
@@BlueStarNutraceuticals ooh ok, thanks boss
Question: What’s the equation used for calculating the weight, Reps & Sets of each exercise? Thanks
The % of weight, reps and sets are all listed in the video description. If you need help estimating your 1 Rep Max for these, there are a lot of great 1RM calculators you can find with a quick google search
@@BlueStarNutraceuticals Also, what about the weights I should be using?
wow ur still replying to comments🤯🤯
Every one!
It is just the Fibonacci sequence
Yes the Fibonacci sequence approximates the golden ratio and the 2 are very closely related
8 reps is for the weak unless your dumbbels are like 150 pounds each...12 reps or more
You should be using heavier dumbbells for this workout. This is a muscle building workout that requires progressive overload, improving strength and hypertrophy over time.
Who said 8 reps is for the weak? There are some exercises u need to do only 5 reps. Go and watch AthelanX and grow up kid
You really don't workout much, do you ?
izaj ahmed AthleanX is a joke for wannabes.
What accent is this Rob?
Rob, is British.
@@BlueStarNutraceuticals Yes, I know coming from the UK myself, he has an accent which differs from years ago
What about the rest of the week? This is only a one day workout
You still want to train the rest of your body. You can use some of the 170+ other workouts on our channel for ideas on that. However this gives you an upper body workout to target the muscle groups that help build the V-taper physique