How to train efficiently
for an aesthetic physique

Basic Principles

What makes muscle grow?

How to train for muscle size

Pull vs. push exercises

Concentric vs. eccentric movements

Creating the V-Shape

V-shape means that your shoulders, upper back and chest are wider and thicker than your torso. From the front, back and side. It is the classic superhero shape of Superman, Batman, Captain America, Son Goku – it screams masculinity, strength, health and youth. Women love this shape in men, and men respect it.
Accordingly, muscles creating that shape should be prioritized in training. The good news is that those muscles can easily be targeted with compound movements, starting from 5 minutes per day as illustrated below.

V-Muscle Tier List

Muscles creating the V-shape are prioritized in higher Tiers. Another important consideration is which muscles can be seen best through clothes and create a muscular impression at all times.

Tier 1: Lats, Shoulders, Chest

Tier 2: Traps, Neck

Tier 3: Legs

Tier 4: Upper Arms, Forearms

Tier 5: Abs, Lower Back

Exercise Tier List

The V-shape can be achieved with surprisingly minimal training when consistently applied with intensity and progressive overload over time, no gym required. More exercises can be added in case you turn into an enthusiast. Equipment in the gym offers further variety and potential for overload.
Expand the exercises below to see muscles worked and instructions.

Push-ups: Chest, Triceps, Shoulder Front Delts

Pull-ups: Lats, Biceps, Traps, Shoulder Rear Delts, Forearms

Lateral Raises: Side Delts

Neck Curls: Neck

Shrugs: Traps

Bicep Curls: Biceps

Hammer Curls: Biceps

Triceps Extensions: Triceps

Forearm Curls: Forearms

Squats: Legs

Abs

Lower Back