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Building the Perfect Male Body
Let’s face it, you never see big bodybuilders starring in Hollywood action movies anymore. This is because this look is ‘try hard’ and is not considered desirable for women. Today, the action stars are leaner, but still muscular. They have a GQ style where they look good in suits and stylish clothes because they are not too bulky.
After extensive research, I have finally been able to quantify what this perfect construction is. This is the very building that is considered to be the most ATTRACTIVE for women. It is also associated with POWER and MASCULINITY.
According to several studies on physical attractiveness in men,
The physique with a slim waist, broad shoulders and muscular chest is often attractive. An almost universally sexually attractive feature of a man is a V-shaped torso: a relatively narrow waist offset by broad shoulders.”
A slim waist is not realistic for a bodybuilder and broad shoulders, and a muscular chest is not realistic for someone who is thin.
As a result, being bulky and being slim and toned just isn’t quite enough.
Our goal should be to look like Greek gods!
Without further ado, the perfect male body proportions are:
– A waist that is 45-47% of your height (multiply your height by 0.45 or 0.47)
– A shoulder to waist ratio of 1.618. (Divide shoulder measurement by your waist measurement)
– Arms, neck and calves with the same circumference
– A chest that is 10-12″ larger than your waist
Let’s take an average 5’10 man. His stats should be:
Waist: 31.5-33″ (45-47% of your height)
Shoulders: 51-53″ (Waist x 1.618)
Arms: Same as neck (approx 15.5-16.5″)
Bust: 42-45″ (10-12″ larger than waist)
Now that you have an understanding of what ratio to shoot for, I’m going to give you 5 of the BEST EXERCISES to achieve those ratios.
Here they are –
5 exercises to build the body of a Greek god
1. Lean Dumbbell Bench Press:
This is my favorite chest exercise! It develops the chest perfectly with more attention on the upper chest. The upper chest is the most important area for guys to grow as it exudes a masculine look. When bodybuilders overdevelop their lower chest, it looks like they have breasts. In addition, a well-developed upper chest creates a sweet line down the middle of the chest. You should aim to be able to perform this exercise with 100% of your body weight for 6 reps. So if you weigh 160 lbs, you want to aim to do 80 lb dumbbells in each hand for 6 reps.
I do this exercise with 100 lb dumbbells in each hand for 6 reps at a body weight of 180 lbs.
Pull-ups are one of my favorite exercises. They are the best back exercise to create a V-shaped torso. You should strive to perform at least 12 pull-ups in the full range of motion consecutively. I have worked up to 20 pull ups in a row and my back is extremely well developed. I thank pull ups for this.
3. Lateral raises
This movement is very effective for working the medial head of the deltoids. This will add width to your shoulders and thus increase your shoulder to waist ratio
The plank is a great exercise to strengthen your transverse abdominis (TVA). The TVA is like your corset muscle – it keeps your stomach tight and helps stabilize. The goal to hit here is 3 minutes straight with perfect form. Once you can do this, you can either raise your forearms on a stability ball or place your feet in suspension straps (TRX).
5. Bar Dips
Most people don’t realize that your triceps take up 2/3 of your arm. Therefore, when trying to make your arms bigger, you cannot neglect your triceps. Bar Dips are my favorite triceps exercise, and in addition to working the triceps, they also hit your lower chest and shoulders. They will build strong triceps and give you a nice sweep under your breasts. Aim here to work up to doing 6 reps of dips with 50% of your body weight applied. I do bar dips for 6 reps with 135 lbs.
Now let’s take these 5 exercises and put them into a training routine.
Greek god training program
1a) Incline DB bench press: 3 sets x 5-7 reps
1b) Pull-ups (add weight if necessary): 3 sets x 5-7 reps
2) Lateral raises: 3 sets x 6-10 reps
3a) Bar Dips (add weight if necessary): 3 sets x 6-10 reps
3b) Biceps Curl Variation: 3 x 6-10 reps
4) Plank: 3 sets x 60 seconds (contract abs as hard as possible)
– If you want to add muscle, use the rep ranges that I have given you
– If you are happy with your muscle development than lower the rep intervals to 3-5 – this will harden your muscles and increase tone (everyone gets it reversed)
– Perform this workout 2-3 times a week with at least one rest day in between.
– 1a and 1b means you perform a set of 1a rest than perform a set of 1b rest and repeat for 3 sets
– If you want to add muscle to your legs, you can do 3 sets of 4-6 repetitions of squats or deadlifts
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