Full Guide to Building An Aesthetic Body

[@Wa1thy]

Only the OGs recognize this one

[@SL-vv3xy]

It’s not the same video

[@jmcleda8138]

@@phazer_6469 my exact thought

[@withereddimension8759]

Ye lol I rm that thumbnail

[@abdouziani99]

-------- PART 1: WORKOUT -------- 7:05 - Train Like A Body Builder 11:11 - Training Till Failure 16:11 - The eccentric phase is more important - lower the weight slowly! 19:46 - Progressive Overload 20:49 - Optimal Workout Routine 25:38 - Rough Example Of My Routine -------- PART 2: DIET -------- 29:15 - Optimal Bodybuilding Macro Split 31:44 - Optimal Bodybuilding Meals 33:36 - My exact diet - why I don't follow the above "optimal diet" -------- PART 3: MINDSET -------- 38:18 - As long as you don't quit, you'll build the 10/10 body (visualize grandpa gains) 41:53 - Fun > Optimal 43:49 - Science is just cope, stfu and train as hard as possible 46:21 - Always train with another man, NEVER with your girl, sometimes solo (Message To HAMZA: Thank you for convincing me to start a KZbin channel and make use of my 2 years of cold approaching experience, Now I know exactly where my life is heading thanks to you, and I am grateful for everyone reading this)

[@DimuthuYapa]

Thank you for summary with timestamps.

[@Rodrigo-qs8kk]

This deserves more likes

[@RayyanJafri-hg4ze]

Thank you v much

[@AnkitGupta-fn6kk]

Saviour

[@AutismArchon]

You are doing the lords work 🙏🏼

[@vlogsingh]

4 years ago, 4 Mins ago 😅

[@WiseChad]

4 hours ago for me haha

[@icecoldiicy]

@@WiseChad double that 5 hours

[@satwinderunfilteredx]

am cutting rn,It it good to do the adonis workout?

[@vlogsingh]

@@satwinderunfilteredx do what works for you

[@szabiszekely00]

​@@satwinderunfilteredx It's awesome for maintenance and weight loss.

[@nicky0123]

bro just LOVES showing that naked picture to 2 million guys

[@Ankitraj.Thakur]

It's worth it

[@Wallace43266]

He wants to test our Nofap streaks

[@Kumari_44]

I agree it is abit ott, but girls love that stuff. So if you dont mind near having your cock out for the whole internet, upload & profit, bro! Girls go crazy over a fit physique.

[@joshuamafeni1412]

😂

[@PrettyboiYT]

So what? It takes so much hard work and dedication, he’s sure proud of himself as he should be

[@AlexDoesBiz]

The thumbnail that made me find Hamza 3 years ago

[@raahimff4995]

I’m 16 just like you when you were 16 I want become like you

[@AlexDoesBiz]

@@raahimff4995 im not 16, im quite old, nearly 25

[@atune2682]

same actually!

[@alec0214]

real this shi brought back dayssss

[@smokey5835]

bro just used the same thumbnail lol but never change something that works

[@Malik_ly]

😂😂

[@BrandonsAscension]

Exactly

[@shivangth6450]

😂😂 facts

[@TheRealestTiller]

God loves you

[@jesusisking3814]

Did you know that you can go to Heaven for free? This one decision can change your life and eternity forever. You've heard that Jesus Christ died and rose from the dead - it means He paid the price for your sins so you can be forgiven, saved and have a personal relationship with your Creator. All you have to do is be willing to have your life and heart changed, believe in your heart that Jesus rose from the dead and follow Him daily. Watch how the Holy Spirit moves in your life.. much love and God bless you!!

[@Monkaii]

The nostalgia is crazy. So proud of how far you've come Hamza.

[@div12335]

I dont understand how this guy makes 1-2 hr guides entertaining and engaging without much edits

[@FactsK876]

Because his audiences don't have tik tok brain

[@gog4840]

an audience that is dedicated! and he is a good speaker lol

[@yousufI8694]

@@FactsK876that doesn’t make sense in this context. He said how does he make his content so entertaining, well through his personality. His audience can’t make his content entertaining. How does that make sense? (Don’t nerd emoji me please lmao)

[@saps2007]

@@yousufI8694 Hamza is a good marketer. He doesn't bore you with shit you don't care about. He knows who you are, what's going on in your life, why you're watching this video, and what you want to hear.

[@Gigachad-fq2rg]

🤓🤓​@@yousufI8694

[@MiguelPintoMF]

Hamza is a true one, he had me going full-on self-improvement 2 years ago, and now I have an online business, my best physique every day, and my KZbin channel, thank you, Hamza...

[@ozyt]

Don’t stop the full guides Hamza!!

[@1ssam]

where it all began, thank you hamza💯💯🙏

[@lindeermig]

What hamza said about picking your sport instead of trying different ones at the same time is actually something I did three months ago and it has really helped me become better. Sometimes it can be good to do different things to find out what you like. For example did bodybuilding and basketball at the same time. I felt like I had to do that to find out what I really wanted and that is basketball. so I changed my workouts to focus on the areas that gain strength on the court. And my progress has been amazing. I used to have a bit of a hard time dunking even though I’m 6’4. I can do it easily now because I focused on the right exercises. Keep at it kings. try different stuff if you feel like you need to.

[@NathanWhisenhunt-p1c]

Ive watched 2 of your long form videos today and im learning more than I have in school the past week

[@cmd1881]

Don't overdose Hamza as well bro. Just implement these to your life until you watch another one of Hamza's videos. Do the hard work, especially when you don't feel like it.

[@Shpoon_]

ah, the early self improvement days. love to see it

[@cibertron4860]

I can relate ​@@cmd1881

[@Badr-sd6qi]

its a weird felling i discovered hamzas channel thru this video 3 years ago and he changed my life a lot thank u hamza

[@hkproductions_]

Man like Hamza back w the full no baqwaas guides, come on bro. 💪🏽

[@TheRealestTiller]

Hamza really went from "Wednesdays suck 🙁" to "FRIDAYS ARE AWESOME! 😃"

[@PhonkAttack4DX]

ok

[@OptionalWeiblich]

It's actually insane how good of a business man Hamza is from goverment aid to a millionaire in just almost 4 years. That is insanely quick for business. Congrats Brother one day we shall be on the same level.❤

[@kareemalnasser2396]

its been 2 years and i became a shredded person because of u, i love u man.

[@BunchAKash]

THE GOLDEN ERA IS BACK ! BIG W

[@jesusisking3814]

Did you know that you can go to Heaven for free? This one decision can change your life and eternity forever. You've heard that Jesus Christ died and rose from the dead - it means He paid the price for your sins so you can be forgiven, saved and have a personal relationship with your Creator. All you have to do is be willing to have your life and heart changed, believe in your heart that Jesus rose from the dead and follow Him daily. Watch how the Holy Spirit moves in your life.. much love and God bless you!!

[@supersizer]

I will try​@@jesusisking3814

[@TicTacEnjoyer]

I'm christian but doing this online is stupid. Do you think a KZbin comment will change someone's beliefs and ideologies? Best thing they'll do is just ignore you and don't bother doing anything, if you want to make a change go preach in real life and not online, it's stupid and pointless.​@@jesusisking3814

[@yousufI8694]

@@jesusisking3814 Allah is God, not Jesus. Jesus is Allah's messanger

[@NurdasiScents]

@@jesusisking3814 Amen brother

[@rolyPolyVole-m9b]

Fully agree with the part where lowering the weight is actually more difficult. Try bicep negatives, it's a type of bicep curl where you literally take 4-5 seconds to lower the weight back down.

[@nikhilkulkarni1843]

Full guides of self improvement are the reason i watch hamza ❤

[@Badgamer-pk4cy]

Bro the new Sam Ovens style full guides are so good. Keep up the good work

[@chiragg015]

This shit is underrated. I love watching these guide. These are so much more informative than those bullet point presentations. i love this format. Thanks Hamza

[@fallowsx2]

Feels like just a few weeks ago I watched your old guide but it's actually been years. Nostalgic thumbnail even

[@750Kicks]

Love to see that Hamza is applying Alex Hormozi business videos ideas (the promise in the beginning of the video and closing with it)

[@Viktor-us2ro]

the timing for this video was insane. Mashallah brother!!!

[@soulieber370]

0:00: Overcoming low self-esteem to achieve a fit physique and attract attention from others. 4:30: Importance of building an aesthetic physique for attracting women and improving confidence. 8:36: Focus solely on bodybuilding for optimal aesthetic results and avoid distractions from other sports. 12:29: Importance of training to failure for muscle growth and progressive overload. 17:00: Optimizing muscle building through slow lowering phases in weightlifting. 20:56: Optimal muscle building split debated between bro split and science-based approaches. 25:14: Tips for muscle recovery and intuitive workout planning based on muscle sensitivity. 29:16: Optimal protein intake for bodybuilding is 1 gram per pound of body weight, exceeding scientific recommendations for safety. 33:44: Discovering a personalized version of the carnivore diet revolutionized the speaker's health and fitness journey. 37:54: Mindset tips for achieving an ideal physique through consistency, visualization, and intense training. 42:24: Tips to keep bodybuilding sessions enjoyable and motivating by adding variety to exercises. 46:24: Benefits of having a training partner for workouts 50:12: Importance of intense training for muscle gains and the impact of distractions on workout intensity.

[@Terriblenull]

0:13 By the time I took this picture there was a girl in my class Me: Second picture 💀💀💀💀💀

[@Terriblenull]

Bro didn't want to hide his confidence around girls😂😂

[@zoltanrached]

Full no baqwaas guides are back. Thank you, Hamza

[@Siciid_Fx]

I just started to consume your videos and it’s fucking changing my life

[@chribbat8102]

Thank god for re uploading this

[@riderdude5543]

Thank you hamza im very grateful to have you as my mentor

[@DanDoesGame]

Im the same way with the gym.... Screw the routines, I just go and enjoy myself.

[@karnyt5843]

Thumbnail brings back nostalgia. But I also feel like I discovered Hamza's channel like the other day. Been here 2.5 years

[@dannyisthenewdaddy]

Came to this channel 3 years ago clicking at this same thumbnail ❤️

[@KabirBarot-nc1xc]

Same lol

[@SB_1357]

10-15 sets per muscle group AND training to failure, dood luck recovering and progressively overloading

[@TheOfficialGobbledyGoooker]

I do like 18 sets per muscle in the gym.. but I hit that muscle once a week not twice .. and I am progressive overloading so idk wym

[@boska9795]

per workout

[@SB_1357]

@@TheOfficialGobbledyGoooker After 8 sets will restult in diminishing returns

[@Kumari_44]

@@SB_1357agreed about the diminishing returns. 8sets is the sweet spot. If you train with the right weight, 4-8sets per group is all you really need. I put on my first 40lbs with that exact method alone. No need to overcomplicate anything. The basics work.

[@Kumari_44]

@@TheOfficialGobbledyGoookerif youre doing that normal sets and reps style thats alot of unnecessary time in the gym. you can do that very same ammount of sets in half the time more efficiently with a circuit style calisthenics workout. Eg 5 chest excercises x 4rounds. And just add weight/reps for progresive overload. It works great. But i think for most people just doing normal sets & reps with heavy weights (4-8 sets/ 8-12 reps) is simpler and more effective for beginners, as theres less barrier for entry this way. Anyways keep up the good work.

[@mahik_97.]

8:06 That`s why Leon Edwards has the most aesthetic physique

[@stevenanderson7194]

I love you, bro. You don’t mind talking sh*t about yourself, you don’t worry about political correctness (although you also never say anything actually bad), you sound like Ringo Starr, and the advice you give is so good and real.

[@dario3376]

Hamza, keep doing the full guide. The boys love it!

[@limhayward8161]

Part 2 - 4 years later… legend

[@yaboiij6694]

I was really lucky to have a friend to train with that was stronger then me for the first 5 years. Fun training sessions pushing each other every time

[@legitbuzhuh]

the thumbnail that started it all....

[@himanshuambhore9998]

51:49 "then she got thick af"💀

[@nattygains2955]

HAZMA don’t tell people new to the gym to train to failure. Most of them don’t have good form and if they train to failure they will get injured. The first time they train will usually be very sore for days. It’s best for beginners to start slow and slowly get into it

[@SamuelJClark-dh1me]

HAZMA

[@rockyblumble]

Form is automatically fixed if you extend your eccentric time

[@dilmurodg]

Thank you Hamza for long format contents. Just Speaking. We all appreciate your effort.

[@krishnaupadhyay6337]

Even though the content in the video is top notch but I still prefer Hamza sitting in front of me and talking one to one without any slideshows. Btw it's amazing to see the old guides return. Much love bro ❤❤

[@Vlonely-um3qd]

This came in the right time ty been looking for one a long time now.

[@amanverma3753]

Hamza being that guy , " yea , whatever my arms are bigger than yours so I win the debate".😂

[@Gonzi-c6l]

why would i get fitness advice from who doesn’t have bigger arms then me?

[@dlow4872]

@@Gonzi-c6l The same reason you don't buy a course from a rich guy on the internet.

[@amanverma3753]

​@@Gonzi-c6l you are correct

[@PabloLAlmodovar-lg6sg]

If you’re healthy enough training for failure is the best way to build strength and muscle naturally. Absolutely agree with you!

[@mostafox7664]

you saved my life thank you ❤

[@ayog638]

Hey Hamza. Could you make a video on men psychology? So we can sorta manifest/manipulate our mind, while we're on this journey of self improvement. Thank you

[@masterrodham2694]

Wow I remember one of your previous videos not focusing on psychology so much but I love the direction of this video

[@tyronspook]

the thumbnail is so 2015 KZbin ear, amazing video as always.

[@edipkerey8519]

Thank you Hamza for all the free Educational Content. You are litteraly saving my life ... Any German here? Looking for Bros on Selfimprovement to meet in Cologne or Düsseldorf and level up together 💪

[@RonTeenAvenger]

I live in Germany too but unfortunately too far away

[@edipkerey8519]

@@RonTeenAvenger von wo kommst du Bruder?

[@redace538]

Go watch Natural Hypertrophy instead of following this clown's advice on training.

[@LocalBeast.]

Here before it goes viral again

[@imahad.]

Hell yeahh an updated version came!!!

[@rayz790]

I instantly went to the gym, bro im vibrating man, the feeling is insane when you go till faliure every single set

[@rayz790]

@@SentByNature sup, was geht

[@yaboiij6694]

You actually stimulate more growth during the concentric phase during a set to failure. A slow eccentric phase is important for control and extra tension but still it does not cause more growth than the concentric.

[@gaIah3d]

"They imagine a guy like me." damn, that is the goal.

[@EtienneLeBoeuf]

I went from 334 to 960 in around 3 months. From a 50s guy with testosterone of a 20s guy. This book should be essential reading for all men Complete guide to testosterone by james Francis

[@Uniquename12345a]

Is this real or you’re just advertising yourself?

[@EtienneLeBoeuf]

@@Uniquename12345a Its real and I'm advertising myself, the results I had, and recommending someone else, the book that got me those results. The more men that read this book the less men will be needing TRT.

[@EtienneLeBoeuf]

I'm advertising myself, the results I had. I'm recommending someone else, the book I followed to get those results. If more men knew the truth. Less men would need TRT.

[@theglobalduck]

hamza i want you talk about dissatisfaction and is it healthy to keep remembering painful things and memories in order to stay motivated and disiplined???, or just be happy and live the moment??? why we forget our pain easly ,and stay in our comfort zone instead of changing ourselves ,i hated life alot of times and i was so much disatisfacted but soon as i forget my painful memories i go back to my comfort zone and never taking action to change.

[@BenMarin21]

8:05 this is why Leon Edwards has the most aesthetic physique

[@PhonkAttack4DX]

'i was plowing through the island' 😂😂💀1:32

[@josueamaya3390]

Let’s go I’ve been waiting for this for a while

[@0lifetrue0]

I love the full guides!

[@OnkarYadav-mn3yx]

Even though the video is muted i could still here the voice of hamza while reading caption.

[@shinchanthebest]

Agreed with a lot of stuff but one thing I totally disagree with- The "meathead bodybuilders" who don't know what they are doing and still are the most jacked tend to be on steroids, and when you are on steroids basically anything works You can totally enjoy your training and push to failure and not have to think if you program beforehand and just execute it and rotate exercises once you get bored

[@TristanRoy005]

What slideshow do you think he's using, just google Slides? And for the recording software what do you think that is? What other softwares or things do you think he's using?

[@jinkeezpasha2769]

No way this guy gave us all of this for free?!!! Mfs would take shittload of money from you and milk their course by adding a lot of bs content. Thanks man much appreciated ❤

[@khanthtee28]

Was waiting for this bro, thank you 🙏🏼❤

[@TiernanOtoole-yo5ym]

I know he said that you don't really need a set workout schedule, you just kinda decide on the spot what you're doing. But do you still track your workouts? For e.g, you go into the gym, you're hitting chest. You decide you're doing bench press. Do you still track the amount of reps and weight you do, or do you just hit it and not track anything?

[@yaboiij6694]

The most effective amount volume while training to failure for me has been 5-8 sets per muscle per session. Resting 2-4 minutes between sets. Wait about 5 or 6 days before I hit the same muscle again.

[@galgoldman7554]

What about the Adonis Workout! Is it effective in building muscle?

[@yaboiij6694]

1x per week is just as effective as 2x per week when volume is equated. That’s why you made good progress with bro split

[@himX10]

No it's not, splitting 8 sets into 2 sessions is better than doing 8 sets in a single workout one a week

[@yaboiij6694]

@@himX10 you don’t know the new data that came out contradicting you then

[@himX10]

@@yaboiij6694 site the sources then

[@dlow4872]

@@yaboiij6694 Please provide the studies. As a bodybuilder, and personal trainer I would love to know more.

[@Tonus44512]

the thumbnail is already perfect there's no need to change

[@hundy6521]

Dude great video, i will say in the failure part, it might be a bad idea after the first year or two consistent training to be constantly going to failure. Fatique sets in quick for nattys and itll prolly reduce your ability to get more volume in the later sets

[@PabloLAlmodovar-lg6sg]

When I was in the Marines in the late ‘70s we ate and drank on weekends. On weekdays after running in the afternoon for leisure we head to the club and hidrate on a pitcher of beer ate whatever we wanted and kept in shape we didn’t know what most guys know today thanks to the social media and KZbin. We had a woman Marine running with us didn’t do weight training with us yet she was in great shape! Being a Marine Grunt was tough. But being young was an advantage I love the Marne Corps.!

[@dennis3605]

You are absolutly right about the keto diet, but you have the try it at least 1 week to get the results. Reducing carbs to an absolute minium is hard for the body so after one week the body is using ketones and you feel healthy like never before.

[@white-_-legendzz-6026]

always watching his vids on the back ground while doing work

[@masuterukasu]

20:41 i think it's because training till failure tells you, when to stop but progressive overload doesn't, you just think that's where you need to stop

[@TWEEN3R]

I like this jack Hopkins ceo of testosterone format of videos

[@bigblackoilymen4261]

Bro I’ve been waiting for the remake

[@Anony888-gg33]

You forgot the "(NO BS)" at the end of the title!

[@rehanmultani1]

5:30 bro pulled the best one(middle one)

[@Rake-h8y]

Have anyone noticed that hamza doing videos like Alex hormozi using slides but anyway it's pure knowledge❤

[@tahmidrahman5367]

you need the no bullsh*t guide in brackets bro!

[@custardyboi6951]

This is why Leon Edwards has the most aesthetic physique

[@Ichigoat794]

Ifykyk

[@nr_19766]

Hello hamza, first of all I would thankyou for all these videos that you have been making they have helped young men like me to change the course of our lives. coming to the point I have a genuine questions related to fitness. I want to be more of like on powerlifter or strength side, my main goal is to focus on building strength rather than building looks, I still want to look good I do not want to be fat but at the same time i also do not want to be very low bf percentage, hope this makes sense. so taking this scenerio what do you think are my chances of getting women and respect of other men when i don't have an much asthetic body but i have like a little more fat percentage and more strength. Thankyou for your time.

[@zed-47]

That's the old Hamza I knew that saved my life from depression. Way to go bro 💪💪

[@DogesBasement]

Here comes the remaster!

[@shafir2]

excellent and informative video, cant wait for the next one

[@saumyemadan]

love from india

[@saumyemadan]

@@MohamedZayan-d5q haryana

[@NikhilGupta-ft3td]

Bro much needed video really appreciate it. Thanks !

[@joshua.johnson]

We have the aesthetic body 2.0 course now.

[@Pppp-q3f8k]

Trainin to failure while listenin 🗣️🔥

[@powerlizard665]

Weighted calisthenics goes brrrrrrr

[@jacobi-vision3249]

I’d recommend the noble natties for fitness KZbinrs: Bald Omni Man, Natural Hypertrophy, Alex Leónidas, Basement Bodybuilding. There’s a bunch more but those are the best imo Edit: .8 protein per pound of body weight is totally fine, 1 per pound is fine too just up to preference.

[@youssafsu2307]

Hell yeah - was just thinking of recommending these guys to a friend that started lifting.

[@yaboiij6694]

Incline bench 3 sets. Dips 2 sets. Chest fly 2 sets. Done. No need for all the extra junk volume if you rest over 2 minutes between sets and train to failure. But who am I? don’t listen to me and keep spinning you wheels

[@Afnann_kun]

Full length guides 🫶🏻

[@matiasvarasilva]

Hamza, tengo 17 años y usaré tus consejos para conseguir un cuerpo como el tuyo. Gracias brroooouu