Thread by @345marcel

"Do the compound lifts, you need to squat and bench"

You will not build a really aesthetic V shaped physique doing only the powerlifts.

Instead you will end up looking blocky.

Trust me, I've been there.

Include these exercises in your training to shape yourself like Adonis:

Realize how much looking jacked and aesthetically is about creating an illusion.

Working on your proportions, targeting specific muscle groups.

Nature has its mathematically rules (golden ratio, Fibonacci series) for aesthetic.

Here’s the framework for it:

Shaping your V taper is about focusing on the shoulders and lats.

Building these muscle will give you that wide frame of a greek god.

There are 3 exercises targeting right that:

The lateral raise, shoulder press and chin up…

Spam lateral raises for your 3D build. Volume is key here, as overloading is difficult.

But for the shoulder press and chin up you need to get strong.

Pick a machine, cables or dumbbells.

Don’t overcomplicate it, choose a variation you like and feel.

You only trained the vertical plane now:

pulling and pushing up.

Include a horizontal press and row.

It doesn’t have to be the barbell bench or row.

Machines and cables work just as fine.

Pick any variation (one each) and stick to it.

Legs are an important part too.

But forcing yourself to squat is non sense.

Maybe your proportions don’t allow for good execution.

You can also stick to lunges or the leg press.

Keep it simple and focus on overloading these big exercises.

As for strong glutes you can do a hip thrust or back extension.

Deadlifts are not necessary and can be not the right exercise for you.

Romanian deadlifts might be better suited to your proportions.

Lastly you want to include specific smaller muscles.

To shape yourself aesthetically you need to train your abs heavy.

Never go above 15 reps, for all exercises.

Stick to 3 sets in a workout.

And particular weak points that might develop are the arms,

the rear delts (you already covered the side delts),

and calves.

Picking one or two exercise for each muscle is enough.

Keep the reps for every exercise at 6-15.

That’s the complete list of exercises:

The vertical press and pull (shoulder press and close grip chin up)

A horizontal push and pull (smith machine incline bench press and wide grip machine row)

Legs covered with a leg press and hip hinge (hip thrust)

and your weak points (arms and calves).

Put that list in either a full body, push/pull or upper/lower workout split.

Make sure to train every muscle twice per week.

Start out with 6 sets per muscle per week if you’re a beginner.

15-20 sets max on the big exercises (pulling and pushing, legs) a week are enough for most.

Focusing on a good strength progression, the intensity.

This has helped me and others shape our physique.

Want to have full guidance and guarantee a transformation into an Adonis?

Have all the training and nutrition tactics laid out for you

to create the best version out of yourself?

Send me a DM with “ADONIS” and let’s have a chat.

marcelschaar.com