How to Build the PERFECT Male Physique (3 Exercises!) 

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I'm getting a GTA San Andreas vibe from the background music.

Everyone thumbs up for brother Alby cracking us up 🤣😅😆

God damn it i miss gym. It's been 2 month since this quarantine has begun. Gym are still closed..

3:26 funniest part😂😂🤣🤣

Thanks man 💪🏽

weighted pullups, of course...

2:22 - pull ups 3:52 - overhead press 5:55 - lateral raises

I have been doing these 3 exercises + dips + squat for a month. My upper body muscles, especially chest and shoulders, are clearly getting bigger and refined.

The dude that does the workouts wrong always cracks me up 😂

bra image being able to actually go to the gym

2:18 - Weighted PULL UPS 3:49 - Overhead Press 5:54 - Lateral Raises

Can’t talk about the “PERFECT” male physique without legs. Training Legs also give you the small waist v taper look.

training with a fitness competitor i received some good advide about protein when trying to get toned. instead of the 1g theory i switched to .7 grams per pound of lean bodyweight, not overall body weight. basically you feed just your muscle mass. i dropped the bloated belly from too much protein, lost body fat and have still made gains. saved money as well. most people eat too much protein.

You have to have calves if you want to achieve a 'perfect body'.

This guy talks like the guy from Top15s and Chills.

Didn’t know Chills started giving fitness advice.

Always ate what I want! Never wasted money on supplements!! Never been to a gym in 14 years just been training in the garage with minimum equipment and maximum WILLPOWER!!!!

Who ever is reading this I hope you become rich and successful one day I believe in you

Hi As someone who has trained many years and watched other " Other " recognised systems to adjust or improve, by far the best and sad i have not come across sooner !! LIKE and SUBBED. Now if you get this far to Achieve your goal, be realistic and learn to have discipline in form. And on your journey to achieve your Goal, remember you are not alone, other out here on your journey to !!! Finally, Continued Success to musclemonsters & all your viewers

8:00 the weight I use at the gym

This guys definitely knows what he’s talking about, perfect video, you won a new subscriber

Lol that guy is funny doing the incorrect exercises

So now you get the "perfect body" with underdeveloped legs and small to non-existent chest, great... 👍

0:13 when he said Unfortunately I felt that

Calisthenics is the perfect way to build the best asthetic body

Found your channel 2 days ago while on lockdown here in the UK. Your videos and info have been of great benefit to my workout routine! Keep the great content coming

1g protein per 1lb of body weight is too much. I'm extremely active both in gym and out and weigh 205lb. When I go over 160g of protein per day I feel sick all-around. So no, 4 meals with around 40g of protein per day does me perfectly and allows me to build/keep muscle just fine.

This is not the perfect body. This is the perfect "clothes on body". What about the legs and chest

Whenever i watch any of this guys videos, i set the playback speed to 1.25

oh so the perfect male physique as no legs? :DD

I've lost weight during isolation smh, need to hit the gym again to gain muscle mass.

Need more testosterone hormone to get bigger muscle💪.. 👍😇

That guideline on protein intake is old and incorrect and can cause kidney damage. The problem is that it fails to take factors into account, such as bone mass. The actual math has demonstrated repeatedly studies has been approximately 1.4 grams per kilogram or .6 grams per pound of body weight. Anything more than that and you're going to damage your kidneys

Great bro always interesting

Squats are a must. They essentially work the whole body. Getting strong on squats means that your upper body lifts increase much faster.

Hah! Just happened to be 3 of my favorites, lol. I'm very proud of my physique!

Speed up to 1.25 speed is perfect

Hahah someone spot the joker in that video guys?😅😅😅

Ronaldo's body is the most masculine body I ever saw

1. Pull ups 2. Over head press 3. Lateral raises

I have been training for 62 years. I have shoulder issues now. What I did not realize early on is that doing full extension on overhead movements is not a good idea. It will frey the tendon that feeds between the two adjacent bones of the shoulder. I wont get into the anatomy just be aware.

Can't wait to go back to the gym

title is fucking hilarious. clickbait knows no bounds

Nice. Will do 100 pullups a week for two weeks. Then deload on pullups for 1 week. Then do pullups 3 times a week at 50 each day, totalling 150 pullups a week.

Dude with the sweet tank pants and NB’s def on the sauce

God damn I love doing leaning lateral cable raises, that burn kicks in after 30 reps with light weights 2-7.5lbs, then add progressive overload afterwards to really grow your shoulders.

Hell yeah! I do my iso shoulder exercises on a bench set a 30 degrees. Plus those cable exercises. I run behind me to maximize the stretch at the bottom. I need some motivation and this is what gets me going. Thanks.

This would have been a really good video if you'd added Kilograms too... You know, for the rest of the world lol

0:45 expression 👌

The baground music and your voice making a rap.😃🥰😍😍😍

very informative. But the music that plays in background is repetitive and disgusting. The voice is good, but there is no emotion, it's like a robot reading.

You don't have a perfect body lol. I'm not saying I have one but you need wider shoulders, smaller waist, bigger legs

Also traps , glutes , forearms , calf’s

Having Ray Liotta from Goodfellas as the narrator really helps.

I love the whole perfect body outlook but people really do overlook how important legs are like I work on my legs so much more cause legs really do make the body grow completely plus the upper body is a lot easier to obtain for me I want to actually have a complete physique

You gave 0 workouts based on the obliques. Just Lats and delts.

What a great video. I gonna break this down in a video!

When you're hyped about lifting heavy shit and the weed kicks in....

Unless you are in the gym 3 hours a day, every day, you don't need 1 gram per lb of bodyweight You know who started this rumor? Arnold Schwarzenegger? Why? HE WAS IN THE GYM, TRAINING FOR MR. OLYMPIA 5-6 HOURS A DAY, 6 DAYS A WEEK Are you gonna be Mr. Olympia? If not 0.6-0.8 grams per lb, the day before you train, is plenty.

OHP---is the best overall proof of strength. A while back when building bench press to 370 @ 165 wt cl---my staple was a ton of OHP---it totally translated to a big bench. I got up to 42 reps w 145 & 1 rep max of 225----it was deleted from Olympics in 1972, coz too much variables of leaning & pushing/ jerking.. AKA = cheating.

the calorie info is total BS i am 210 lbs ( i need to drop about 10 lbs to be ripped) but I can maintain 200 lbs eating only 1000 calories WHILE lifting and playing sports. it's about the quality of food we eat. For example Eggs is a better source of protein than anything else because you use 60% of the protein whereas you only use 1/3 of WHEY protein. so you have to eat MORE calories in protein if you take shakes or eat meat which also is less efficient. also you can GAIN muscle while in a caloric deficit , as long as you have a positive nitrogen balance. Drinking enough water and mindset also has a lot to do with everything along with getting enough vitamins and minerals. I was lifting heavy every day while training sprints and basketball and only eating 1,200 calories a day and I was hovering between 198 and 203 lbs and had an 8 pack. so don't take what you see on fitness channels as Gospel. Do what your body tells you...experiment to find what works for you...people copying what they are told is a huge reason you don't get the same results, and of course influencers are all taking PEDS :)

Hi ... A question.. Why i am always hearing my bone pop whenever i do the side lift?

Over head press is my favorite! U great results for wide massive shoulder! Looks awesome in a TSHIRT! Wit solid GUNS AND BACK THE WOMEN LOVE IT!

Turn to Jesus people he died for your sins, Repent of what the New Testament describes as sin. Believe the gospel obey the teachings of Jesus documented in Matthew, Mark, Luke, and John. Jesus is the only way to be saved, be baptized by faith in Jesus you can live life with him as your example. If you need prayer i'll pray for you. If you want to keep contact with a brother in Christ i’ll keep contact with you. The love of God is beyond our understanding. God bless.

He talked about calorie deficit but only explained half of it 😂 He gave you the number of calories you need to consume based on your weight (which was too much... 2000 calories?... fk off) but that alone isn't going to make you lose fat. If you're eating 2000 calories a day, then you want to lose more than 2000 calories a day. That's literally what a calorie deficit is.

His face expressions more interesting then whole video😂

One thing, you say 1g of protein to maintain and grow muscle mass. But that's only partially correct, you need 1.2g per 1kg to maintain. 1.6g per 1kg to grow.

How to Build the UNREALISTIC AND UNATTAINABLE Male Physique.

OHP does not load the lats eccentrically. You clearly don’t know what you’re talking about entirely. Please be more diligent in your studies.

Geez I’m 180-185lbs and am leaning out on 3000 calories on average (I undulate calories daily). 2500 would have me starving

3 bài để thân hình chữ V 1 kéo xà đẩy tạ thẳng lên bay vai

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pull ups are not for every body types. i weigh 92 kg, i'm not very muscular, but i have low fat - i cannot pull myself up for the life of it. if you are somewhat a a meso-endomorph body type, stop trying to pull your self up - is not the same like a 75 kg guy pulls himself up - those 17 more kg matter allot. . you prove nothing to nobody. you have more strenght then most people by nature.

1g of protein per pound of BW is total exaggeration, there is no way I weigh 196lbs, and I eat almost 200gr of protein every day...

You need to take 1-1.4 grams of protein per KG not pound...180g of protein each day is pretty much impossible without force feeding yourself or taking in way too much protein powder..

There is no perfect male physique. You train and diet according to the task you are trying to conquer, or the way you want to live. I don't have a six pack or shredded muscles, but I'm stronger than a lot of men I know, I'm leaner and healthy as I've ever been, and I can definitely hurt someone if I need to defend myself. Anything else is nonsense.

My cats approved these fights. So now you have a new subscriber.

All of those exercises are garbage. I’m aesthetic and don’t do any of those. If you want to have that v shape do: Lat pulldowns, wide, narrow and underhanded. You will have better control and do drop set to force muscle growth. Next, for delts, I do Arnold presses, military barbell presses, and cable lateral raises. Finally I work on my chest. You’ll look like crap if you don’t focus on the largest muscle on the front of you. I do incline bench, dumbbell negative presses to a drop set and flat bench dumbbell presses with a slight arc as you press up and down similar to a fly. There are many more things to focus on including legs, biceps, triceps and traps but those will get you at least look decent. Abs will come when you fix your diet.

1:03 🤣😂 Me at home on the bike when no one is around and I'm trying to push hard.

Your videos have great information but I really really fail to appreciate the comedic aspect of the Alpha guy. It’s just annoying.

I watched the video at 1.25 speed just to get him to talk normal...

Can someone just list the 3 exercises?

It is not working the lats eccentrically as the force is slowing down/going back down with a pushing force, whereas the lats is a pulling motion. It’s working the muscles you stated eccentrically but not the lats. Lats eccentrically is going back down slowly from a pull up as that is a pulling motion not a OHP as it is a pushing motion.

The thumbnail is not a perfect body mate it's a " roid " body🤷🏻‍♂️🤣

Did u just escape.the leg day

So just these 3 exercises are sufficient to build an impressive physique? I’m not mad at that. I can add a few isolation exercises in addition & I’m good.

Guys, read this and do not brush it off... it is not about what you eat to get abs.. it is about your MICROBIOM. Please research this. Its important. It doesnt matter what you eat, it doesnt matter when you eat, it doesnt matter if you are vegeterian or carnivore, if your microbiom aint working right.. forget about loosing fat or getting abs...

the funny character is really funny and the facial expression cud win Oscar 🤣

The bro is rockin the 90s styrofoam slushy cup pants 9000s

I don't think the guy dressed in the funny clothes is necessary to keep views. I truly enjoy these videos but the attempt to be funny w the random scenes w that guy is cringe. I'm going to watch regardless, but that's my constructive criticism

Come on...everyone needs muscular legs. You need to add at least one exercise for the legs...otherwise you have v shaped dudes with toothpick legs.

Great Channel- I enjoyed watching your videos and I think you add real value to the fitness world and to anyone looking to learn, grow and get in shape! Subbed and wishing your channel much success!👍💪

The best piece of advice I got on lateral delt raises was from Kali Muscle “ put some tension on them mudda fuckas!!”

you are just giving basic advice xD stop fooling people , this is stuff everyone does anyway , just keep it simple boys youll get in shape , just find the exercises that work for you and stick to it , dont listen to those gaytubers

Hell yeah wide shoulders lean waist📸

i hate watching these vids, and you told the entire planet the same thing that 800 other vids do. Why did you make it look like this vid was directed to lower obliques workout from your thumbnail.

What if I’m skinny guy (weigh 115) and I need more calories??

The only thing it would build is the ego,loved it.

I love how thumbnail of the video only shows upper body and not the lower body. For all we know his legs could be as skinny as a twig 😂