the secret to getting greek-soldier aesthetic body 

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Was told I was too old in 40s started training in crumbling garage lifting rocks doing PUSH UPS on paint cans pull UPS on beams got ripped af at 52 years old!!!

🎯 Key Takeaways for quick navigation: 00:14 💪 An aesthetic body is lean, muscular, and balanced with standout muscles like neck, lats, delts, upper chest, abs, and forearms. 01:23 🏋️‍♂️ Keep workouts simple, focus on progressive overload, and do cardio regularly. 02:32 💊 Consider supplements like creatine and ashwagandha to enhance muscle growth and reduce cortisol levels. 02:59 🧘‍♂️ Discipline is crucial - work out 4-5 days a week and prioritize rest days for muscle recovery. 03:55 🧠 Prioritize mental health for consistency in workouts and making healthier dietary choices. 04:24 💥 Focus on neck, traps, shoulders, V-taper back, narrow waist, upper chest, forearms, and abs for an aesthetic physique. 06:54 💥 Train abs with exercises that contract and lengthen the muscles, incorporating leg raises, cable crunches, weighted crunches, Russian twists, and planks. Made with HARPA AI

Im really glad you included the mental health aspect. It is one of the very necessary components to remaining consistent. Not just in fitness but anything we do.

Calisthenics wil get you there 💪🏿💪🏿

I love how everyone is trying to get a Greek god body. And I hope everyone succeeds their goals.

guys don’t do the neck bridge exercise for growing your neck. this is because it damages the structure of the spine from the compression, (athlean-x talks more on this). instead incorporate safer neck exercises, such as neck curls, dumbbell shrug etc

Ever since the moment I found this channel, I haven’t stopped watching his videos. All of them are so coool. They’re so straight to the point and the way that everything is talked is so perfect. It’s definitely one of the best channels I’ve found in my life. Keep the good work man!!! ❤

Adequate rest becomes more crucial as we age. At 63 I can still come close to the athleticism of my younger days; but I clearly need more recovery time so I don't fall into the catabolic pitfall of overtraining.

bro zeus came back to life and asked me how i look so good after i watched this video

Agree with most of this apart from saying calories don’t matter. I agree tracking isn’t always necessary, but having a general idea of if you are in a surplus or deficit is crucial, depending on if you are trying to gain muscle or lose fat

What a balanced video man,i usually lost interest in this type of videos after 2-3 min watching, but this one kept me watching the entire video, this is my honest reaction idk when the video was over , keep going on man i wish you'll hit 1 mil mark soon 💪

Steve Reeves guide to building an aesthetic body is also ( and in my and many others personal opinion) the golden way for natural bodybuilders to obtain the perfect physique. He incorporates a lot of compound movements and some isolation movements into his routines to promote even development throughout his body by working out three times a week. He even incorporates Olympic weight lifting movements to develop strength and power into your physique to give it more of a purpose rather than just looking good. Highly recommend these 4 books Dynamic Muscle building, Building the classic physique, Hercules cook book, and the equally as good one as Building the classic physique is his bodybuilding journal.

I have a six pack but don’t do cardio. I do 20-minute HIIT Monday and Friday and lift Tu-Thurs. I’m making a video on my routine & framework. Six pack is more determined by diet than exercise in my opinion.

Thanks for your hard research and for reaching out to for those if us who can really need to Man up and speak like the Man you should sound. A million thanks!

Bro didn’t even mention legs which makes up literally half of your body. True aesthetics begins from having beautiful legs.

Great video! One of the best I've ever seen. Well done.

I really find your voice pleasant to listen to, great content as well mate!

ashwaghanda is very very very optional to build your physique, if you have sleep problems take zinc and magnesium make sure your diet is complete and diverse and after that think about ashwaghanda, if you really want to boost testo think about fadogia agrestis and tongkat ali (andrew huberman) but the rest of the video is pretty damn good 👍🏼

Title: "The Secret to Achieving a Greek-Soldier Aesthetic Body" Summary: This transcript outlines key points for achieving an aesthetic physique, characterized by lean muscle with balanced proportions and prominent muscle groups such as neck, lats, delts, upper chest, abs, and forearms. The author emphasizes the importance of vascularity, a V-taper body, and provides practical advice for individuals with busy lifestyles. Methodology: The paper is presented in a video format, suggesting that the information is derived from personal experience and research conducted by the author. The methodology is primarily based on practical fitness knowledge and is not referenced to specific scientific studies. Findings: 1. **Definition of Aesthetic Body:** - Lean and muscular physique with balanced proportions. - Prominent muscle groups: neck, lats, delts, upper chest, abs, and forearms. - Adequate vascularity for visible veins. - V-taper body shape with a narrow waist and broad back. 2. **Key Points for Achieving Aesthetic Body:** - **Simplicity in Workouts:** - Recommends finding and following a specific exercise routine. - **Progressive Overload:** - Emphasizes the importance of gradually increasing reps or weights for continued progress. - **Cardio:** - Advocates for regular cardiovascular exercise (2-3 times per week). - **Sports and Athleticism:** - Suggests engaging in sports for a more dimensional and athletic physique. - **Diet:** - Advocates for clean eating, avoiding sugar, adequate protein intake, and staying hydrated. - **Supplements:** - Recommends creatine for increased muscle strength and energy, and ashwagandha for endurance and muscle mass support. - **Discipline:** - Stresses the importance of consistent workout habits (4-5 days per week). - **Rest Days:** - Highlights the necessity of allowing muscles to rest and recover for optimal progress. - **Mental Health:** - Emphasizes the role of a positive mindset in maintaining consistent workouts and a balanced diet. 3. **Targeted Exercises for Aesthetic Body:** - **Neck and Traps:** - Recommends neck curls, neck extensions, and shrugs for balanced proportions. - **Shoulders:** - Advocates for overhead press and lateral raises for well-structured shoulders and improved posture. - **V-Taper Back:** - Emphasizes pull-ups for a wide back and achieving the V-taper shape. - **Waist:** - Recommends stomach vacuums for a narrower waistline. - **Upper Chest:** - Suggests exercises like weighted push-ups and dips for chest definition. - **Forearms:** - Recommends exercises like dumbbell reverse curls, farmer walks, and concentration curls for strong forearms. - **Abs:** - Advocates for a variety of ab exercises, including leg raises, cable crunches, weighted crunches, Russian twists, and planks for a defined midsection. Action Plan: 1. **Simplicity in Workouts:** - Find and follow a specific exercise routine tailored to personal preferences and schedule. 2. **Progressive Overload:** - Keep track of progress in terms of weights and reps; gradually increase intensity as exercises become easier. 3. **Cardio:** - Incorporate cardiovascular exercises 2-3 times a week, adjusting frequency based on personal goals. 4. **Engage in Sports:** - Integrate sports activities like soccer, distance running, swimming, Jiu Jitsu, or boxing for added athleticism. 5. **Balanced Diet:** - Focus on clean eating, avoiding excessive sugar, prioritizing protein intake, and staying well-hydrated. 6. **Supplements:** - Consider incorporating creatine and ashwagandha for enhanced muscle strength, energy, endurance, and mass. 7. **Discipline and Consistency:** - Dedicate 45 minutes to an hour for workouts, maintaining a routine of 4-5 days per week. 8. **Rest Days:** - Prioritize regular rest days to allow muscles to recover and prepare for progressive overload. 9. **Mental Health:** - Cultivate a positive mindset for improved consistency, decision-making, and control over habits, including diet and exercise.

For me weighted pull up and weighted chin-ups and being lean is all you need with a good shoulder and bench routine now im aesthetic af. I recommend getting to 5 reps 90 pounds attached for weighted pull ups and chin ups and a 275 bench.

Love this video, so practicable and full of actionable insights.

WOW! Your narrative voice is GOLDEN. Your instruction is Concise and to the Point. Liked and Sub'd.

nice video. you got alot of the best tips and exercises ina short vidd

I disagree with the statement about diet. As someone who has achieved 8-9% body fat naturally with a good bit of muscle (165 lbs at 5’11”) I can say the biggest factor is definitely diet. Focus on high protein foods and attempt to mostly eliminate carbs from your diet. You’ll find that carbs are very prevalent in the American diet so it is easy to get enough to sustain your workouts without really trying. Focus on slow digesting carbs with low glycemic index (vegetables, sweet potatoes, limited quantities of fruit when you need something sweet) Fats are VERY high in calories but are needed for healthy hormonal function, make sure you are getting enough from eggs and fatty fish but limit overall consumption after that. Protein protein protein. Every meal you eat should be primarily this. Also use hot sauce and low sugar/calorie bbq sauce! This will help you get through your daily chicken and broccoli and honestly with sauces it becomes somewhat of an enjoyable meal. Some foods to base your diet around: baked chicken, vegetables (broccoli, chopped spinach, baby carrots are easy to eat). Salad is very good for making you feel full but very low on calories, same goes for pickles. Eggs. Fish. Low fat plain yogurt with fruit. Canned tuna with low-fat mayo. Protein bars/shakes. Sweet potatoes. Try to limit calories to around 1800(men)/1500(women) per day while staying active. You are more attractive when you are healthy. Your eyes are clearer, your skin looks better, your breath and body odor improves, and you are overall happier and more confident. It is worth it! Good luck :)

Thank You, was really helpful beacuase going to the gym everyday is really burning me out

The secret ? It’s no secret. Eat healthy. Drink water, workout. 1) eating right : salads, lean chicken, whole grains. Fruits, veggies. 2) Workout : Run, pushups, squats, pull-ups, consistently . Hit the gym. Bench, dips, squats, dead lift, pull-ups, rows, military press. Decline sit-ups, planks. 3) Drink water - the HELL with supplements. Do NOT consume chips, cereal, or snacks. 4- most important - stay consistent. Don’t give up.

Please do your body the favor of concentrating on MOBILITY. As you work out, strive to perform reps with the goal of extending your ranges of motion. Do not listen to trainers who tell you to minimize movement, this will imbalance your muscles as they grow and make you injury prone. Concentrate on mobility, strength, then looks in that order. All the best in your journey. :)

Agree with neck being very important, I like manual resistance (Where you push your hands against your own head)

hi, i just wached your glass skin video a while back and have had great results thx to u so i was wondering if you could do a hair care video on how to get flowing thick hair.

inspiring, to the point, great pics

top notch content

This is the best fitness video i've seen so far. Not everyone has to be a gym bro

The best form of cardio that no one talks about is jumping rope. Burns a ton of cals while also being low impact/easy to recover from. I'll jump rope first thing out of bed in the morning for 20-30 min 6x per week. It's never had a negative impact on my lifting later in the day or my CNS recovery from lifting. Since it's full body, I've found it to be very complimentary to lifting. Both with total circulation and it being muscle sparing. Haven't found it to be catabolic/cortisol inducing at all.

Yes. I 100% agree with you that cardio, strength training and diet is the secret to build an aesthetic physique. Great video anyway.👌👍

This is a PREMIUM content for free. Thankyou man.

Would appreciate educated opinions here: early 50’s, train 50-70 min sessions 5 times per week for almost 9 months now. Right now trying to cut 5-6 lbs of fat and then bulk up 4-5 lbs. I try to go for 10-12 reps on most exercises, leaving energy for 1-3 more, to avoid potential injuries. I have reduced BF and I am now more defined, but do not particularly see myself “more packed”. I notice I do not sweat too much during my workouts; and the following day I don’t feel particularly sore, just lightly. I once read after a good, productive workout you SHOULD feel sore, but not trashed. My question is: Am I lifting too light? Should I always go to failure on each and every set?

addition to working out and eating a healthy diet, you should also focus on developing good posture and a confident demeanor. These are two important qualities of the Greek soldier aesthetic.

okay, after 4-5 months with very bad habits I'm back on the horse again. 4 weeks now and I have been doing gymnastics monday, push wednesday, legs thursday and pull saturday, plus cutting sugar hard and getting a little more protein. Almost back at full strength already and now I am looking towards creatine for supliment.. I have never tried it before

I went to the gym for 2 years consistently, only recently discovered I wasn’t eating enough so that maybe a key factor on what I’m about to say, in that 2 years, although I got a lot stronger my body didn’t actually take change ( could be a case of body dysmorphia) meaning the 2 year difference I looked the EXACT same, how would resting the muscle/ rest days work for someone who has an extremely heavy manual labour job, in recent times I’ve been eating 2.7-3k Kcal of clean foods, but that is to lose a bit of weight, any answers to if it’s possible to build muscle by going to the gym and not giving the muscles enough time to rest due to my job?

appreciated. for abs cable crunch is best for me. because it is well suited for progessive overload

Let me teach you a real life hack : Come to greece and become a soldier . Now the body of a greek soldier is literslly you

Thank you for sharing! Greetings and be safe. 🙋🏾‍♂️

Bro skips leg day

Thank you, this is awesome

No mention of legs? why? They are not important?

thanks bro!

thanks im a greek god now

I have an aesthetic body I just don’t know how to maintain it, I don’t want to get bigger or lose what I’ve built

Can you share those Ashwaganda studies? I just read a study that said it did nothing, so I'm curious. I do feel better when I take it but I'm not sure if that's just a placebo affect.

Bro make an in depth video on cardio and conditioning exercises and diet please

Going to Greece is a go-go too. The weather is very good for outdoor exercise. Or search for similar weather anywhere else. Outdoor life is great for exercise.

The FROG CRUNCH is the best abs exercise in addition to one arm farmers carries. Try them and you'll thank me!

I can relate to rest day.. I rest everyday watching RU-vid like this and hope I can achieve aesthetic body in my dreams😂

Dancing is my Cardio and SPort 🤩

Good video bro, but i would't describe this as 🇬🇷 ''greek soldier'' aesthetic body to be honest. Majority of Greeks never looked like this even when you look at ancient creek art. The this whole ''sparatacus'' image is a fixation and i say this myself as person of Greek heritage. To be really i honest i traveld to places like Ghana and Ivory Coast with friend. Many men had this type of athlectic aesthetic body by nature, the young guys workd alot in the hot sun so it builds up a nice physique which is very common in West-Africa.

Question, in what order do i need to consume the supplements? creatine or ashwagandha which goes first is it before or after workout?

Aswagandha may lead to more bile production and vomittings so use in small amounts

Forget cardio/jogging ! It takes you 20-30 minutes to run 3 miles. Take 20-30 minutes and do 100 yard dashes with anywhere from 2-5 minutes rest in between. It will burn just as much fat and increase your testosterone which will help your muscle recovery from your workout. Real cardio is going for a half mile jog then do supersets at the gym for the next hour. 1-2 minutes push exercise, 1-2 minutes legs, 1-2 minutes pull exercises. Wash, rinse, repeat for an hour straight.

❤❤I will forever clap for others until its my turn🎉🎉

Cant wait to try the vacuum all throughout the day. 😎 just abandoned the weights and am hitting boxing and will begin calisthinetics. 😢😅 will see what happens lol. Already have muscles so guess its gonna look awesome in a few months

Idrk why i watched this , i'm a girl , but this was very interesting , paying for everyone to get their dream aesthetic physique .

I highly recommend chest flys too for chest work outs

What is with food ? What should I eat calories wise ? And protein ? Because i don’t want to get to bulky

I love all of them..... It's perfect n same as I train everyday... Thnk u so much.... Bruhhh

Creatine and ashwaghanda are two things that absolutely don't work for me - but there are better alternatives. Theanine in place of ashwaghanda and glycine, Tongkat Ali, and various minerals to replace creatine. There is a massive number of available and excellent supplements on the market - some will work for you, some will not. There are always substitutes. Btw, it will help if you have lots of quality protein and yes, fat!!

lol nice we watching same fitness channels. Brae and alex leonidas have great content for home callisthenics/weighted callisthenics routine

mario rios will love this video

How to take ashwaganda and when to take it? I bought some of those but don’t know how to add on my diet .

Don't forget the heavy carries for abs. Probably the best ab exercise there is.

Ashwagandha is known too promote levels of anhedonia and depression whilst subjects taper off. Due to that key detail, I would rather people build up a dose over a lengthy period of time.

Ashwagandha affects test, aswell? 6:10 vacuums?

I workout six days a week for an hour and a half including walking everyday. Still can’t get a middle line on my stomach. Maybe you can address wether if what supplement should be used and genetics involved? That would be real nice.

Great video very informative

For upper chest just do incline bench first and some incline flyes additionally.

How can you rest when working out 5 times a week?

No need to fixate on a super narrow waist. Many Greek statues have thicker waists in proportion to chests than the modern aesthetic. And some would be considered as having "skipped leg day" Check out the Riace Bronzes for examples of the Classical period aesthetic.

I do jump rope everyday which is a high intensity interval workout literally and I almost have got a Greek god physique

This is going to start trending

Hindu pushups! Good, slow form Start with 25, break set and reps as you like Add 5 more reps every 5 days or 7 days, never stop 😁 Want physique? You gotta try this!

I do body squats, push up ,dips, pull up and fast 18 hr

Should do a video on eating healthy

On top of weight training I do jiu jitsu, would that count as cardio or should I still do additional cardio on top of that?

Next video: “How to get the physique of a platinum level office clerk.”

nice info thanks

you say slim waist but by looking at greek statues nearly all gave wide waists?

I count my calories rounded by the 50s, i dont say i ate 122 cal i call it 150 or 102 cal is 100 cal, just have 0g of added sugar in ur life, consume 100-200g protein per day, you will 100% get lean and retain muscle, a life hack is milk, u can meal replace with milk, add protein powder and cinnamon keep it low cal just try to get full then u hit the sauna that entire meal drops right outta ur body in an hour of jopping in and out of sauna, i do brutal labor for 13hr shifts so i dont need a treadmill but cardio is 100% required if u dont labor

Can a woman apply those to her routine too? All my life i struggled with fat loss, and i specifically say fat, because there were times my weight was ideal for my height, but i could still see all the fat my body was storing, at that time i used to lose weight only by diets, no exercise, so you can imagine that it didn't look good as people say you'll after you lose some weight. Anyways, i finally started to workout and gain muscles, my body stores fat, but i also gain muscles very easily, so i'm starting to program my changes to achieve an aesthetic body "female version", i want to see how muscular my body can get as a natural of course, while still keeping my curves.

Wow! This vdo help me a lot

Where did you get the thumbnail 👀?

Thanks 😊

What is the two supplements I got creatine what is the other one

thank you.

I do pull-ups everyday that I go to the gym just because I like them and to be consistent with them but i always do them underhand. The guy in this video was overhand. Have I been doing it the easy way? And what’s the difference

I need power, more power

Functional callisthenics, natural body movements will grow new muscle fibres and look like a beast

More video like this please.

The most important first step is to pick the right parents, ones with wide shoulders and narrow hips, who aren't fat and have high metabolic rates and high natural levels of testosterone, and pretty faces. If you like hairy chests and beards, include that on the pick list too. A bit of lean muscular look and vascularity helps as well. Helps if they have enough income to cook high protein quality meals for you, and won't let you eat a lot of junk food. Now, talk them into a gym membership for you, and spend your free time there, starting when your testosterone starts to kick in. In just a few years, you should have an esthetic body, and maybe a pregnant girl friend too. (If you drink, don't park; accidents cause people).

Damn what a hot thumbnail for the video 🤤

U shouldn’t chase the body looks instead chase health, flexibility strength in different exercises and eat healthy - everything else will comes