Building the perfect male body

Let’s face it, you will never see big bodybuilders starring in Hollywood action movies anymore. This is because this appearance is ‘trying hard’ and is not considered desirable for women. Today, action stars are leaner but still muscular. They have a GQ style in which they look great with suits and fancy clothes because they are not too bulky.

After extensive research, I was finally able to quantify what this perfect build is. This is the structure that is considered the most ATTRACTIVE for women. It is also associated with POWER and MASCULINITY.

According to various studies on physical attractiveness in men,

The slim-waisted, broad-shouldered, and muscular-chested physique is often attractive. An almost universal sexually attractive characteristic of a man is a V-shaped torso: a relatively narrow waist offset by broad shoulders.”

A slim waist is unrealistic for a bodybuilder and broad shoulders and a muscular chest is unrealistic for someone who is skinny.

As a result, being bulky is out of the question and being slim and toned is not enough.

Our goal should be to look like the Greek gods!

Well, 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 waist-shoulder ratio of 1.618. (Divide your shoulder measurement by your waist measurement)

– Arms, neck and calves of equal 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 (approximately 15.5-16.5″)

Chest: 42-45″ (10-12″ larger than waist)

Now that you know what ratios to aim for, I’m going to provide you with 5 of the BEST EXERCISES for achieving these ratios.

Are here –

5 exercises to build the body of a Greek god

1. Incline Dumbbell Bench Press:

This is my favorite chest exercise! Develops the chest perfectly with more focus on the upper chest. The upper chest is the most important region for men to grow as it exudes a masculine appearance. When bodybuilders develop their lower chest too much, it looks like they have BOOBS. Also, a well-developed upper chest creates a sweet line in the middle of the chest. You should aim to be able to do this exercise with 100% of your body weight for 6 repetitions. So if you are 160lbs then you should aim to do 80lb dumbbells in each hand for 6 reps.

I do this exercise with 100 pound dumbbells in each hand for 6 repetitions with a 180 pound body weight.

2. Pull-ups

Pull-ups are one of my favorite exercises. They are the best back exercise for creating a V-shaped torso. You should strive to do at least 12 full-range-of-motion pull-ups consecutively. I have worked up to 20 pull-ups in a row and my back is extremely well developed. I give pull ups credit 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, thus increasing your shoulder to waist ratio.

4. Plank

The plank is an excellent exercise to strengthen the transverse abdominis (TVA). The TVA is like a corset muscle: it holds the stomach in and helps stabilize it. The goal to achieve here is 3 consecutive minutes with perfect form. After you can do this, you can raise your forearms on a stability ball or place your feet on suspension bands (TRX).

5. Bar dips

Most people are unaware of the fact that their triceps take up 2/3 of their arm. Consequently, when you’re trying to make your arms bigger, you can’t neglect your triceps. Barbell dips are my favorite triceps exercise, and in addition to working the triceps, they also work the lower chest and shoulders. They will build strong triceps and give you some nice movement under your pecs. The goal here is to get to doing 6 reps of dips with 50% of your body weight attached. I do dips with the bar for 6 reps with 135 lbs.

Now let’s take these 5 exercises and put them into an exercise routine.

Greek God Exercise Program

1a) DB Incline 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 series x 6-10 repetitions

3a) Barbell Dips (add weight if necessary): 3 sets x 6-10 reps

3b) Variation of the biceps curl: 3 x 6-10 repetitions

4) Plank: 3 series x 60 seconds (contract the abs as hard as possible)

training notes

– If you want to add muscle, use the rep ranges I provided

– If you are satisfied with your muscle development then reduce the rep ranges to 3-5, this will toughen your muscles and increase tone (everyone gets this backwards)

– Do 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 you perform a set of 1b rest and repeat for 3 sets

– If you want to add muscle to your legs you can perform 3 sets of 4-6 repetitions of squats or deadlifts