Bulking

The best way to Construct the Excellent Male Physique

The central theses

You can make your body more attractive by improving your muscle proportions according to a formula known as the Greek ideal.
This Greek ideal states that your flexed arms and calves should be 2.5 times your non-dominant wrist, your shoulders 1.618 times your waist, your chest 6.5 times your wrist, and your thigh 1.75 times bigger than your knee.
Most people do not have the genetics to achieve these goals perfectly, but anyone can be close enough to have an excellent physique.

Let's face it, one big reason why most of us train is to look great.

You know, muscular, slim, proportional. , , "Aesthetic", as the narcissists like to say.

To be exact:

Broad shoulders with bulging biceps and triceps
A large, flat chest on a V-shaped upper body
A narrow waist and a defined core
Developed and defined legs that end in shaped calves
With a low percentage of body fat everything looks tight and hard

And there's nothing wrong with that.

People are always looking for "hacks" and shortcuts to lead a better life, and looking good is a big deal.

When you look good, people become instinctive like you more and treat yourself better, and that always pays off, no matter what you try to do.

How exactly do you build this type of physique?

"Bodybuilding" of course, but nowadays that's a clumsy term, as modern bodybuilders are all about packing up crazy masses to look like a hybrid between a human and a Belgian blue cow.

This was not always the case.

Before the advent of steroids, bodybuilders once wanted to look like athletes in their best or old warriors and have no mountains of anabolic muscle.

For example, look at "the father of bodybuilding," Eugen Sandow from the late 19th century, before steroids:

According to today's bodybuilding standard, he was considered small and fat, but his physique is also more or less the best you can hope for as a natural weightlifter in terms of muscle, proportions and body fat.

And that's fine with most of the guys who would sting a pod of seal baby to look like Eugen.

Another good example is the bodybuilding pioneer Otto Arco, who achieved this look at the beginning of the 20th century:


Favorite body type in a man


And finally George Hackenschmidt, a contemporary of Sandow and Arco (and the inventor of barbell bench press):


Perfect training for the male body


These men could not increase their dose to build up endless muscle. Instead, they pursued the ideal relationship between size and symmetry, literally embodying the essence of male beauty – just the right balance between overall muscle development and the right relationship and definition.

Moreover, nothing they have done is unattainable to the average person.

While you and I can not fake our bodies into copies of Eugene, Otto or George, we can almost certainly reach their level through hard work and patience.

And that's what this article is about – exactly what creates that look and how you create a plan that actually gets you there.

Yes, it is a formula to build an "aesthetic" body, and anyone, including you, can do that.

In this article you will learn. , ,

The old formula that sets the proportions of the "ideal" male body
How to compare your body with these standards to determine which parts need the most work
How close you can get to these numbers depends on your genetics
And finally, how to eat and exercise to build the ideal male body.

Let's begin.

The golden ratio and the ideal male body

After spending most of his life building the siege weapons, forts, and camps for Julius Caesar's campaigns across Europe, architect, author, and engineer Marcus Vitruvius published the book De Architectura,

It has become one of the major sources of modern knowledge of Roman construction methods, planning and design, including plans and materials for cities, temples, civil and residential buildings, sidewalks, aqueducts and more.

Vitruvius's publication also contains ideal human proportions that he believes should influence the structure of sacred temples. In fact, he claimed that the human body corresponds to the hidden geometry of the universe itself, and thus is a microcosmic representation of the physical realm.

About fifteen hundred years later, sometime around 1487, Leonardo da Vinci drew the human figure according to Vitruvi's observations and called them the Vitruvian man, Like Vitrivius, da Vinci was fascinated by human anatomy and believed that "man is a model of the world."

The Vitruvian man would quickly become a model for perfect male proportions, and the researchers later discovered that his balance and beauty were based on the expression of a mathematical relationship known as Divine proportion or Golden cut,

Euclid first defined the golden ratio in his tour de force elements, 300 BC Chr. Published. The concept is simple: Two sizes are in the golden ratio when the ratio of the sum of the quantities to the larger amount is equal to the ratio of the larger amount to the smaller amount.

Visually, it looks like this:

phi

And in numerical terms: 1: 1.618 (1 to 1.618). In the case of the picture above, b is 1 unit long and a is 1,618 units long.

The fascinating thing about the Golden Ratio is that it is not an abstract thought experiment – it seems to be a law of nature.

Scientists have found their expression throughout nature, including the arrangement of branches along the stems of plants and in the veins of leaves, the skeletons of animals and the disposition of their veins and nerves, the composition of chemical compounds and the geometry of crystals.

Researchers have recently reported the relationship also exists at the subatomic level.

Nowhere is the Golden Ratio more exemplary than in the human body.

For example, the human face is rich in examples of the Golden Ratio. The head forms a golden rectangle with the eyes in the middle. The mouth and nose are each arranged in golden intervals between the eyes and the bottom of the chin. The spatial relationship of the teeth and the construction of the ear also show the relationship.

The golden ratio can also be found in the overall proportions of the human body, the different lengths of the finger bones, the make-up of the feet and toes, and even the DNA structure.

What's more, as da Vinci noted a long time ago, the more the body embraces the Golden Ratio, the more beautiful it is perceived, which is why it has been used by artists for centuries to create more beautiful figures, and more recently by modern plastic surgeons and cosmetic dentists to create more attractive faces and mouths.

Some scientists have pointed out that you can find all sorts of equations in nature if you search them closely enough, but the golden ratio is so prevalent that it is impossible to reject it by accident.

The Golden Ratio is also useful for our purposes.

By adjusting the size of various body parts relative to other body parts to this ratio, we can improve our visual appeal.

This too is not a new concept.

Eugen Sandow was the first to popularize this approach to bodybuilding, and he used it to build one of the most impressive figures of his time.

Summary: The Golden Ratio is a special geometric relationship that occurs in nature and is used by artists, architects and plastic surgeons to create a beautiful sense of symmetry and proportions. By applying this ratio to your muscles, you can make your body more attractive.

Use this training and flexible diet program to lose up to 10 pounds of fat in just 30 days and build muscle – without starving yourself or living in the gym.

How to reach the "Greek ideal"

Eugen Sandow was known for his resemblance to classical Greek and Roman sculptures, which were known for their depiction of the ideal male body – a small waist that expands upward to a broad, muscular chest and shoulders, then through developed, defined legs is compensated.

For example, Sandow here makes his best impression of Glycan Hercules statue, which represented the pinnacle of physical perfection among the ancient Greeks:

most attractive male body type

This striking similarity was no coincidence.

Sandow measured the statues in museums he was aiming for, noting that they shared certain proportions between body parts. From this observation Sandow developed a blueprint for the perfect physique, which he called the "Greek ideal".

Although he did not know it at the time, Sandow's system for building a beautiful body revolves around the Golden Ratio and later served as a model for future bodybuilders known for their gracefully powerful body shapes, such as Steve Reeves, Danny Padilla, Serge Nubret, Bob Paris and Arnold Schwarzenegger.

Perhaps no one has better exemplified this approach to bodybuilding than Frank Zane, who really had outstanding proportions and symmetries:

What is the perfect height for men?

So, what are these proportions? And how can we use it to look like a Greek sculpture?

It begins by establishing reference points – body parts that determine how large other parts should be to achieve a maximum comfortable whole. Some of these landmarks, such as the wrist and knee, do not change in size as you age or gain or lose body fat or muscle. Others, like the waist, do it.

For example, by measuring your wrist size, you can determine how tall your upper arms should be and how big your calves should be. Your knee size determines how tall your thigh should be, and your waist size indicates how wide your chest and shoulders should be.

In other words, the ideal male physique can be reduced to simple, formulaic relationships between body part measurements.

And here they are.

1. Your bent arms should be 150% larger than the circumference of your non-dominant wrist (wrist circumference x 2.5).

To measure the smallest part of your wrist, find the bony lump on the outside (the styloid procedure), open your hand and wrap a measuring tape around the space between that lump and your hand.

And to measure your arms, measure most of your bent arms (the tip of your biceps and the middle of your triceps).

Some people say you should only measure your non-dominant arm, but I want to measure both and average the sum for a more accurate number. In this way you can also detect muscle disorders between your right and left arms.

I recommend that you also take these measurements under normal conditions (without pump or carbs to increase your muscles). Otherwise, your measurements will not reflect your everyday musculature, most importantly, and not what you look like in the 30 minutes after your workout.

Some people say that rule of thumb is for an inflexible arm, not bent, but I disagree. My wrist circumference is 7 inches and my arms are 17 inches bowed and 14.5 inches unflexed, and they look good compared to my chest and shoulders.

However, assuming that this ratio is for an inflexible arm, my arms would have to swell to about 17 inches inflexible and over 20 inches bent, which would look ridiculous and require extensive use of steroids.

Even if you do not have a prominent biceps peak, you should stick to the bent dimensions.

2. Your bowed calves should match your bent arms.

The general rule is that your calves should match your arms. If we measure bent arms, we should also measure bowed calves.

Lift the heel, press your toes into the ground and wrap a measuring tape around most of your calf.

3. Your shoulder circumference should be 1.618 times your waist circumference (waist circumference x 1.618).

This is what creates the coveted V-cone Scientific Research has proven to be attractive to women.

To measure your waist circumference, circle your waist with a tape measure at your natural waistline, which is above your navel and below your rib cage. Do not suck on your stomach.

And to measure your shoulder circumference, lie comfortably on your side with your arms (without spreading your elbows or spreading the lats) and have a friend wrap a tape measure around your shoulders and chest at the widest point. This is usually right around the shoulders.

4. Your chest should be 550% larger than the circumference of your non-dominant wrist (wrist circumference x 6.5).

There are other ways to achieve the ideal breast measurement, but this is the simplest and most reliable.

To measure your chest circumference, stand upright and comfortably with your arms at your sides (also without spreading your elbows or spreading the lats), and have a friend attach a measuring tape to the widest part of one of your pectoral muscles Wrap around your chest, under your armpit, over your shoulder blades, under your other armpit and back to the starting point.

Then breathe in normally (do not stretch too much or release the air from your chest) and note the result.

5. Your upper leg circumference should be 75% larger than your knee circumference (knee circumference x 1.75).

To qualify as a certified superman, you need an impressive wheelset.

To measure your knee circumference, stretch your leg and wrap a measuring tape around the middle of your kneecap.

To measure the circumference of your thigh, bend your thigh and wrap a measuring tape around the widest part of your thigh and thigh tendon.

Alright then. Are you ready to see how you measure yourself?

Compare your body with the Greek ideal

Before breaking the tape measure, keep in mind the following:

If your Body fat percentage is too high, your measurements will be distorted because some areas of your body are more affected than others.

So, if you want to use everything you've just learned to determine which body parts need to be improved the most, you'll first need to get lean.

In particular, I recommend getting 10 to 12% body fat, which is slim enough to show your physique, but not so slim that it is impractical or even unhealthy.

It's pretty easy to take your measurements. Just make the following measurements in the morning before eating or training and make a note of your numbers:

Her non-dominant wrist circumference
Your arm circumference (both arms)
Your shoulder circumference
Your chest circumference
Your waist circumference
Your upper leg circumference (both legs)
Your knee circumference
Your calf circumference (both calves)

Then compare your numbers with the formulas given above and record your strengths and weaknesses.

For example, here are my current measurements:

7 inches non-dominant wrist
17-inch arms
51 inches shoulder circumference
43-inch chest
32-inch waist
24-inch thighs
14-inch knee
15-inch calves

And here are my "ideal" numbers:

17.5-inch arms
52 inches shoulder circumference
45.5-inch chest
25-inch thighs
17.5-inch calves

So I have to increase my shoulder, chest, thigh and calf measurements, and I mostly agree.

My shoulders can always tolerate a bit more goosebumps (as a natural weightlifter you really can not have too big shoulders).

I am satisfied with my breast development, but I could use a bit more lats (which would expand my breast size).

According to bodybuilding standards, my thighs are a bit retarded, but I'm happy with where they are and honestly do not want bigger thighs (it's hard enough to find matching jeans!).

After all, my calves definitely need some size, but thanks to my genetics, this is a lost cause.

This brings me to another important point.

While the Greek ideal is a helpful reference, do not treat it like a dogma. Sometimes, as in my case, the goals may be unrealistic (I'll never have 17-inch calves) or excessive (my chest looks strangely big for my size, so it does not make sense to add more inches).

So take your measurements, compare them to the model, check where you agree, and program your workout accordingly.

Summary: To achieve the ideal male body, you want your flexed arms and calves to exceed 2.5 times your non-dominant wrist, your shoulders 1.618 times your waist, and your chest 6.5 times your wrist , and your upper leg is 1.75 times bigger than your knee.

How close does one get to the Greek ideal?

If we apply the Golden Ratio to the proportions of our body, we must strive for objective standards, but your genetics will largely determine how close you are to achieving those goals.

And although there is no way to calculate how big each of your major muscles can grow with absolute certainty, there are formulas that can give you reasonable estimates.

Thanks to the work of Dr. med. Casey Butt, for example, can tell you how tall your chest, biceps, forearms, neck, thighs, and calves are based on your height, body fat percentage, and wrist and ankle measurements.

(Check-Out This post to find out more about how this works.)

Here is a calculator based on Dr. Ing. Butt's findings are based on:

It is worth noting that the data used to create this formula almost certainly included some steroid users. Therefore, it may be advisable to reduce your goals by about 5%.

You should also keep in mind that the results of this calculator are the best possible outcome if you have good genetics and are doing everything right with your diet and exercise.

That is, it is a useful tool to gauge how close each of your muscles is to achieving the proportions of Sandow's Greek ideal.

For example, I'm 6-2, about 10% body fat, and my wrist is 7 inches and my ankle is 8 inches.

According to Dr. Butts calculators here are the maximum measurements that I could achieve under ideal circumstances:

Chest: 47.3 inches
Biceps: 17.6 inches
Forearms: 14.1 inches
Neck: 17.1 inches
Thigh: 24.5 inches
Calves: 16.4 inches

As I said earlier, it is probably best to reduce these numbers by about 5%, which results in:

Chest: 44.9 inches
Biceps: 16.7 inches
Forearms: 13.5 inches
Neck: 16.2 inches
Thigh: 23.3 inches
Calves: 15.6 inches

And for what it's worth, in my case these numbers are absolutely accurate and more or less exactly what I could achieve in about a decade of proper nutrition and training.

Accordingly, I can assume that most of my body parts are about as large as they will ever be, which also agrees with similar calculations of my genetic potential for total body muscle gain, which says that there is little or nothing left. Muscles remain Me, no matter what I do in the gym.

And I agree with that. I like the look of my body (partly thanks to the fact that I am very close to the Greek ideals) and enjoy my diet and my training.

It goes without saying that very few people will be able to achieve "perfect" relationships, and this is no cause for concern.

With the right plan and enough hard work, almost anyone can bring snuff to a few important muscle groups, such as the chest, shoulders, and arms, and this alone is enough to build a body that is higher than the average weightlifter's head and shoulders.

If you can (and almost certainly do) and your legs train enough so they do not show noticeable weakness and then maintain a relatively low body fat percentage, you'll look fantastic.

Summary: Depending on your genetics, you may never fully embody the Greek ideal, and that's fine. Achieve what you can, and chances are good that you have an impressive physique.

The quintessence of the ideal male body

If you want to build a fantastic figure, you have to do more than lift weights arbitrarily, eat food, and take supplements.

That brings you greatness, but not necessarily "aesthetics".

That's why you have to pay special attention How They develop your muscles and strive for the right proportions and symmetry.

You can use a collection of simple standards known as Greek ideal to help with this.

This Greek ideal states that your flexed arms and calves should be 2.5 times your non-dominant wrist, your shoulders 1.618 times your waist, your chest 6.5 times your wrist, and your thigh 1.75 times bigger than your knee.

Most people do not have the genetics to achieve these goals perfectly, but anyone can be close enough to have an excellent physique.

It only takes a few years to follow well-designed strength training programs and effective nutritional plans.

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What do you think of the formula for the ideal male body? Would you like to add something else? Let me know in the comments below!

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