if you want this physique watch this
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- Опубликовано: 22 июл 2024
- In this video, I provide guidance and a workout routine specifically for building that aesthetic, powerful looking physique.
// Aesthetic Routine: i.imgur.com/HnjDdjJ.png
// Spreadsheet: docs.google.com/spreadsheets/...
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i was expecting a lot of half-knowledge and bro-science, since this is not a primarily fitness focused channel. but this was actually pretty goddamn spot on and went quite a bit into detail! wouldve liked a few words about the role of nutrition (since training is only one side of the coin and youll see little progress if your nutrition isnt on point) as well as the importance of full range of motion, especially the bottom part of each movement and the deep stretch that results in the majority of hypertrophic stimulus - still seeing a lot of young guys doing their bench press no deeper than 90°, which is leaving a ton of growth at the table. other than that, this video contained all of the most important cues: form over all, controlled eccentric, progressive overload, exercise order/prioritization, optimising for size vs. strength adaptations, etc. bravo! dr. mike israetel would be proud!
what do u mean by 90 degress??
Is bench press an exercise where stretch mediated hypertrophy takes place?
@@technicalbharat8725 when discussing ROM on bench press, youre generally talking about the angle in your elbows. at the start of the movement your arms are stretched, the weight is at the highest point, thus the angle in your elbows is 180°. you then lower the weights, decreasing the angle in your elbows. for some curious reason people - particularly those relatively new to bodybuilding - insist on the notion, that going deeper than when the angle in your elbows is 90° will hurt your joints in some capacity. however, when you ask them for their sources, you usually hear 1 of 2 answers. 1.: "my bro told me and hes huge" or 2.: "this guy on tiktok said so and hes huge". latest scientific literature has underlined the importance of going as deep as your anatomy allows, creating a noticeable stretching sensation at the bottom of the movement (stretch mediated hypertrophy) which will result in a far greater growth stimulus compared to repetitions omitting the part of the movement where the muscle is in its most elongated state (under tension).
@@Aurora-bv1ys very much so, yes. one huge advantage of using dumbbells instead of a barbell on bench press - besides not dying when training to true failure - is no bar preventing you from going as deep as you can. unless you are using a camber-bar, but very few gyms have them, which is a shame. if you expose your chest by bringing your shoulder blades together and then bring the dumbbells deep enough to touch your front delts you will feel a deep stretch literally tearing your pectoral fibers apart - thats how you make 100% of them gains :D
Wanted to watch and add some dr mike tips, seems that you were first ;DD. Good to see people sharing their knowledge💪💪
I'm glad someone finally understands that full body is the best way to build not only more muscle that any other routine, but strength as well
We will all achieve our dream physiques 🗣️🔥
Much respect for you to give us this free program, man 🙏🏻
Summer arc boutta hit hard🔥
took the words outta my keyboards 🗿
I fell off this time I will do it again but I won’t fall off again.
@@RealJavierEscuella i cringed
@@KeaneAz Good for you
Why everyone gotta say 'winter arc' and 'summer arc' like its not some emo way for saying your just gonna hit the gym harder and change nothing else
King is back
🗣️we getting baki physique with this one
Perfect timing
Guys don't stop Overhead pressing. It is important for health of shoulder joint. However, don't obcess over it. 2-3 sets a WEEK of Dumbbell Overhead Press along with Lu raises should be fine to help you with a good mix of hypertrophy and health of your shoulders. Ignore at your own risk.
Yes!! I'm happy to see someone mentioning this, you took the words out of my mouth man, great advice. Ignore at your own risk is something I'll start to say more often lol
Yes ignoring any overhead press especially for beginners is detrimental as they will develop imbalance due to being weak in that plane of movement and will be highly likely to be injured
my front delts are overdeveloped from dips
and train Legs! The bigger muscles in the legs make you produce more testosterone and help your upper body extremely
I honestly like overhead press just because it feels great.
Yes you finaly uploaded again 8 was waiting for a long time
Can you make a video like this but with dumbbell/calisthenics exercises?
Bro got me in the First 5 sec of the vid 😂😂
Would this be achievable without going to the gym and just doing workouts at home?
Maybe you should make a video on what meals to have both for bulking and cutting?
The videos for the correct form is not in the description. I would appreciate it if you put them.
I love this video bc it’s what I’m going for, only problem is I’m not ready to commit to a gym so could you please make a video like this but for home workouts? I plan on going at one point but I wanna be consistent enough at home first.
do you by any chance have any tips on the nutrition? or do i just eat whatever mom cooks🗿
WE GETTIN JACKED WITH THIS ONE 🗣🗣🔥🔥🔥‼‼‼
Npc comment
@@Topsealguy stay mad 🤡🤡🤡🤡🤡
Didn't know we got Chat GPT 5 artificial intelligence early
@@hybrid0880what an NPC response
@@hybrid0880I bet you aren’t even doing what this video says
It's a good day when OnPointFresh uploads!
can i incorporate swimming with this work out and put it on the rest days?
Let’s go your posting again 🥹
Im doing this routine for a week, lets see if I can make any progress
Bro can you make a workout plan for those who cannot aford to go to the gym
Funny because the schedule is the same i’ve been using from the beginning of my gym journey last year 🗿🤝🏾
Can you give us one without equipment
How do I convince my parents to let me go to the gym? I don't live close to one but I can use public transport to go. I wanna ask them but I got pretty strict parents so I don't know how to
Am I doing something wrong if I can go for 6 days a week and not feel that muscle pain enough to stay at home? I've been in the gym for 8 months now, not consecutively.
Is this For beginners or a person who is working out for 1-2 years should also follow this?
I usually do a split for my workout routine, but I will try this routine hope I get big🗣🗣🔥🔥
Its solid advice. I took a dark path of powerlifting program focused on squats, bench press and deadlifts, I am strong but I am kinda non aesthetic looking build-fat guy because of it, but I recomend this way of lifting if you want to be a strong and big (like fat big). The advice in the video is 100% spot on and its on point with the training programs made by professional coaches for aesthetic physique building. I am positively suprised.
There are lean powerlifters too like Anatoly, train like them
No incline dumbell bench press? And why?
Asta's training hits hard though tbh
Hey man, I see that you have a blog. Do you also do anything with email marketing?
Will this afect my martal arts
Thanks ❤❤
Let's get better together 💪
show ur physique then
Are you gay?
Exactly.. even the 'PhD' dude could be made up
@@MenOn13his voice is absolutely not ai
I'm not sure but I think I found the guy who is running this channel
He's shown his face and physique before
always in perfect time
What about people who do calisthenics
The goat
Shouldnt every set be to failure?
nah, I wanna look like Toji.
Amazing as always! Can you make a video like this for calisthenics beginners aswell, for us non-gym goers?
How much time youve got ? Cause if you do, you can check out the book called overcoming gravity. Its a pretty comprehensive book thats going to explain gymnastics and calisthenics from a literal muscular and biological pov. Its a big book and pretty detailed, but once you read it, youll be able to make your own calisthenics programs
In workout B there is a Romanian Deadlift and dumbell Romanians. I have never heard an exercise referred as dumbell Romanians. But my best guess is that the first is an RDL with barbell and the dumbell Romanians is an RDL with dumbell? Or am I misunderstanding something?
Nice bro
Also I would recommend you fo this routine 3 days (Monday, Wednesday, Friday) a week and keep cycling ABA, BAB. Enjoy your journey
I didn't understand what RP means.
Babe wake up, OnPointFresh just posted
Every video i watch tells me the last one i watched was wrong
action creates clarity. start with the most simplest barebones stuff that feels natural. when it becomes too easy (it will pretty quick), try new and more things you see from videos. eventually you will see what works and doesnt for you
Bro I’ve been doing starting strength/stronglifts for 2 years now and not only am I stronger but I’m more aesthetic too. What you said about Overhead Press is wrong as my shoulders are wide because of it.
Ohp is a goated exercise
@@Aurora-bv1ys so underrated these days
If y'all are not able to perform front squats try the hack squat machine.
I like the approach, but can anyone tell me, why the workout has dumbbell romanians and romanian deadlift at the same time? Muscles worked are completely the same?
Maybe look for something different but working the same..or may keep the exercise but change the weight..heavier with low reps and withvthe dumbell high reps..
I like it. Any chance of getting an upper/lower or ppl split for more advanced lifters? I'd appreciate it
Great video thanks bro, you just forgot to add Cardio because a lean bulk female gaze physique requires you to have low body fat %, not so much for skinny but for skinny fat and fat people
After a while you'll want strength and aesthetics
Could you please provide the form videos for the workout?
Also, for the workout B I noticed that there is one Romanian deadlift and a dumbbell Romanians. Isn't the both same workout?
If your goal is aesthetic change bench press with incline bench press, weighted pull ups instead of chin ups, I would still add overhead press at least in workout A, and pull ups or lat pull down in workout B
But you can do mechanical adaptations in squats, deadlifts and bench presses. Whats stopping you from chasing higher reps with slower eccentrics in these exercises ?
The only thing you got incorrect is not enough time (too short a rest break) between sets. Also 3 to 4 sets, & 10 to 12 reps, pyramiding up in weight on each set.
Sir I'm 19 years old and im playing some armwrestling with my friends and suddenly my arm get broke triceps muscle its called fracture and now 6 month the fracture soo how can i excercise now please let me know some tips SIR
You should probably consider having a doctor check your injury out or see a physical therapist. If you cannot do either, you cannot do anything about it other than wait it out and recover.
Delivery, those who know 😂
Niko style
if you could do one for at home training that would be awesome for alot of the younger guys who and those who dont have access to a gym
get into calisthenics
Look for Sean Nalewanje for his beginners routine, it's even better than this.
this channel is giving more information than a big bodybuilding channel
You start your sentence with a big letter synu
guys, just follow coach greg...
How to build it through calisthenics. I'm currently 17 and I want an athletic physique as I want to train in combat sports. I'm asking for calisthenics because I have heard a lot of times that weight training actually increases the fast twitch muscles, so that you get tired out easily. I don't want to take such risks so please if you could recommend something similar for a calisthenics workout it would be great.
Just workout and be lean thats all there is to it. If you're skinny, start by lean bulking until you look as big as you want then maintain. If you're fat just workout while cutting
Join a gym
@@topg2820 my point was to literally meant to convey that I don't want to join a gym
I got the muscles, just need to the fat whilst maintaining
Thank you so much bro. You have helped me so much to improve. May God bless you ❤
Nice👍👍
yoooo boy
Guys with natural strength want aesthetics, guys with natural aesthetics want strength.
Seen Under 1 min
Can someone explain the Progression Thing again? English is not my first language
Basically weights or reps needs to be increased per week.
@@Aurora-bv1ys So you have a certain amount of weight this week and next week you need to add more weight for the same amount of Reps?
@@darkflame2067 most likely when you add more weight your reps was go down so yes. If you can't increase weight then increase reps. It helps in muscle fatigue. But weight is more important unless you are training for explosive strength
Any program (especially focused on esthetics) that 100% leaves out overhead press is not a program you should follow.
I don't agree on skipping OHP. I have excellent proportions (1.7 to 1 shoulders to waist) and shoulders and back are my most developed and stronger parts and OHP/Deep handstand pushups have always been the core of my shoulder training. Lateral raises aren't a priority either but I've never built a program without OHP/Deep handstand pushups being the first exercise on the list. All guys with big shoulders have a strong OHP too and calisthenics athlets, probably the most aesthetic bodies out there, are very biased towards shoulders compared to chest. Just like you don't get impressive chest doing only chest flys, you don't get impressive shoulders without OHP. Also, OHP is excellent for traps and upper chest which are a must for aesthetics
Hypertrophy training better for beginners so they can see quick results in size. Then powerlifting for form and mobility, then back to hypertrophy for size (unless they go powerlifter/strength route).
To build a body like thumbnail you need to spend about 6-8 years being consistent. Buckle up, but the earlier you start the better.
This is defo more of a strength split than hypertrophy split especially that most of the exercise are in 3 sets
If u wanna really build some muscle u should take some exercises just to 2 sets to failure
Also overhead press isn’t a bad exercise, if ur doing bench press or db press on one day then on some other day u should have an OVP in ur split.
I would say if u want that physique u should focus on the most aesthetic muscles such as: shoulders, lats, traps and triceps.
That’s a terrible hypertrophy program
Could you please clarify the "2 sets to failure" approach. I always see it in the internet, but don't understand, is that just 2 sets, or 2 last sets? For example, 1st set warmup, then 2 sets normal and 2 last sets till failure, right?
@@Topsealguy yeah that’s what I’m saying
@@tava7 I would say just two sets to failure, especially because to build muscle u should train at least close to failure. If u don’t push yourself close to failure at every set then u won’t really build much muscle mass. Also u don’t have to take 2 sets, u can just take 1 to failure.
@@mitosz7170 yeah, so I guess I will just do 8-12 reps, 5 sets (2 of which will be till failure)
That is not a demon physique. Its just a nice physique.
No pull-ups? 🧐
Don’t skip front delt movements guys 💀 my physique looks so off because of that
I would rather be brutally strong rather than having the most aesthethic physique tbh
"Start off in the bottom of the rep range of an exercise and continue adding reps until you reach the maximum. Then you add weight until you're back at the minimum."
ok so do you mean i start with 1 2 3 4 5 6 7 8 then add weight until i'm back at 5 ? i'm confused
I guess he means for a rep range 5-8, you start with 5 rep (bottom of the rep range) & each workout you try to add 1 rep (or more) until you can do 8 rep (maximum of the rep range) then instead of doing 9 rep you add more weight & go back to the 5 rep
guga?
No bro I care about being strong too and I think every men should
You're misunderstanding something. You will get stronger from this. It's just that if you're focusing on strength you need to let go of your dreams for an aesthetic body
OHP is a good exercise tho.
with dumbells
@@topg2820 real men do it with a BARBELL
♥️♥️
how bout cardio
Nice
this workout regime dont have exercises from posterior thigh i think this is dangerous from your kness
Me who does calisthenics and don't have access to gym 🤡
Bro you can get very very big with calisthenics
@@samkata1937 yeah he can, but finding the best routine to look aesthethic with calisthenics is pretty difficult. Onpointfresh should make a video about calisthenics too.
@@ananyasagar1235 ye, a video about getting aesthetic muscles with calisthenics would be useful
Bhai if there's a gym near you don't make excuses just join it, trust me it's much easier to build physique this way
@@ananyasagar7181 ye, a video about calisthenics would be great and most of the people are requesting for it too
isnt calisthenics really good for a asthetic physique
It can be but you should have a mix of both!
@joel3683 I agree
If you want this physique go to gym*💀
guys jsut go listen the fitness chanels . There are reasons for why the beginers should get strong for hypertrophy . This is only marketing no science behind it
Guys, will this type of physique suit a guy with a height of 5'7"?
This is perfect for 5 7 guys, don't make your legs big try to reduce bf% as much as possible so you look taller
@@topg2820 thanks man! i've joined gym last month and was really looking forward to have a workout routine for this type of body but wasn't sure if this physique was even gonna look good on me or not.
Baki is literally 5'6".
@@silverwolf6194 damn that's a good sign
if ur in Japan or China then yeah, if not then nope, try to become an all-powerfull dwarf, 5'7 is short as hell in Europe or US.
❤
I want a angelic body not a demonic one😂😂😂
all cap no cap
It seems to suggest that this program is also good for beginners. The average guy can barely do one decent chin up, let alone weighted chinups or dips! This is not good at all.... most beginners are better off with a simple barbell beginner program to get strong enough to lift some heavier weights for hypertrophy.