5 steps to build a perfect BOSROX male physique

See the 5 steps to build a perfect male physique.

If you want to build the perfect male physique, you have to work hard and consistently to achieve it. But what is the perfect male physique? The answer may vary depending on personal preferences or cultural differences.

Historically, ideals of male attractiveness have included characteristics such as muscularity, height, and a well-proportioned body. In recent times, there has been an increased emphasis on muscularity and a toned physique, often associated with a low body fat percentage and visible muscle definition.

It’s important to note that the idea of ​​the perfect physique is subjective and can lead to unrealistic expectations or body image issues. It’s more important to focus on maintaining a healthy lifestyle, which includes regular exercise, a balanced diet, and overall well-being. Always strive to stay healthy.

However, if you want to know how to build a perfect male physique, we will take a few guesses to let you know how to get it. If we look back in history, DaVincis’ sketch of the Vitruvian man and based on the Fibonacci sequence, we understand that the perfect male physique is someone who has:

  • Shoulders 1.6 times wider than waist
  • A more natural look (lean muscular), instead of the Hulk-like look you can only get on steroids

Related: 5 signs someone is on steroids

While it might seem simple on paper, achieving it could be difficult and Max Posternak has shared what he believes are the 5 steps to building a perfect male physique.

Max Posternaki is the founder of Gravity Transformation, a website focused on providing workout tips and guidance for people looking to improve their fitness and lose weight. His YouTube channel has over 5 million subscribers.

Check it out.

5 steps to build a perfect male physique

If you’re serious enough about changing your appearance to try and build a perfect male physique, these are the steps you should take.

1. Focus on your diet

As usual, diet is the foundation of everything related to fitness and your appearance. Since waist size is part of the perfect male physique, you know you can’t have love handles and belly fat lying around, and the best way to deal with that is to take a closer look at your diet.

5 tips to lose love handles forever

If you want to get lean, ditch processed foods, refined grains, and sugar in favor of single-ingredient foods, and eat enough protein.

If you do, you most likely won’t even need to track calories and achieve a slimmer look.

How long would you have to diet to get a six pack?

2. Choose the correct exercises

To develop an attractive masculine looking body, there are some key exercises that you should be doing on a regular basis.

  1. Pull-ups or lat pulldowns target the lats, rhomboids, traps and biceps
  2. The bench press or dumbbell press targets your pecs, shoulders, and triceps
  3. Squats develop glutes, quads, and hamstrings
  4. Lunges or Bulgarian squats are another bodyweight exercise for the lower body
  5. Lateral raises and bent over flaps will boost your shoulders and how much bigger you look

Posternak suggests doing a 3 day cycle of the above exercises.

  • Day 1 Bench press and lat pulldown (or pull-up)
  • Day 2 squats, walking lunges and Bulgarian split squats
  • Day 3 lateral raises, reverse flyes, abdominal exercises
  • Day 4 rest

Repeat this cycle over and over to build muscle mass in the right areas to start looking like the perfect male physique.

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3. Progressive overload

Progressive overload is another key component to achieving a perfect looking male physique. This is a fancy way of saying that you should continue to challenge your body during your workouts.

In most cases, that means increasing the amount of weight you lift every now and then. If you bench pressed 100 pounds last week, maybe next week you can hit 110 pounds for the same number of reps and sets.

However, there are other ways you can apply progressive overload that isn’t tied to the amount of weight you’re lifting, but rather to time, sets, reps, or form. See it in more detail in the link below.

5 ways to apply progressive overload to your training and force muscle growth

4. Optimize sleep

Sleep is an extremely important factor when it comes to building muscle and recovering from workouts. You want to sleep 7-9 hours a day to optimize your hormones, your body’s ability to burn fat, and grow and repair muscle tissue.

5. Integration

Supplements aren’t mandatory for most people as they will only improve your results by about 5%, says Posternak. But if you are looking to build a perfect male physique, then you should take a closer look at supplementation.

The main natural supplement that can give you a boost in your performance, strength and muscle growth is creatine monohydrate.

How to use creatine for muscle growth

The only other supplement you should consider is protein powder if you’re struggling to get 0.7 grams of protein per pound of body weight per day.

These are the 5 steps to building a perfect male physique according to Posternak. Watch the video below for a detailed explanation of each of the steps presented above.

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How to lose fat and completely transform your body

The process of body recomposition (losing fat while gaining muscle mass) typically involves the following key components:

  • Strength Training: Engaging in regular strength training exercises helps stimulate muscle growth and development. It involves performing exercises using weights, resistance bands, or body weight to challenge and overload your muscles, leading to hypertrophy (muscle growth) over time.
  • Calorie balance: Body recomposition requires paying attention to calorie intake and calorie expenditure. To lose body fat and gain muscle, you typically need to maintain a slight caloric deficit (consuming fewer calories than you burn) while ensuring an adequate intake of nutrients to support muscle growth and recovery.
  • Protein Intake: Consuming enough protein is crucial for muscle building and repair. A higher protein intake helps support muscle protein synthesis and can help preserve lean muscle mass during the fat loss phase.
  • Cardiovascular exercise: Incorporating cardio exercise, such as running, cycling or swimming, can help increase calorie expenditure and support overall fat loss. However, it’s important to balance cardiovascular exercise with resistance training to ensure muscle preservation and growth.
  • Progressive Overload: To continue making progress during body recomposition, it is essential to progressively increase the intensity, volume or resistance of your workouts over time. This progressive overload principle challenges your muscles and stimulates further growth.

It’s important to note that body recomposition is a gradual process that requires consistency, patience, and individual adjustments based on your body’s response. It may not happen as quickly as focusing solely on fat loss or muscle gain, but it can lead to long-term changes in body composition, overall strength, and aesthetics. Consulting with a qualified fitness professional or nutritionist can provide personalized guidance to help you achieve your body-recomposition goals safely and effectively.

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