How To Build An Aesthetic Body (No Bullsh*t Guide)

[@johnnyjay]

I have never seen anyone talk about neck but those photos you showed are enough to convince me to train it

[@Hamza97]

It's a vital muscle but you'll never see it in any workout routines

[@rayden7224]

neck and traps go hand in hand along with the shoulders to make you look bigger and wider

[@snoopcuZZ]

Bro fr🤣🤣🤣🤣

[@TheRealL77]

@alphadestiny and team 3d alpha N Jeff Nippard keep talking about it.

[@loejewis]

never skip neck day

[@maybeoptify]

While i do care about attracting girls (im a human after all) the main reason ive been working out is to improve myself and my body and ive had great results so far

[@dazai1127]

@@TheNolanH Yeah same here. Myself first, attractive girls later. I mean, my body is fine, my arms and chest and stuff have gotten bigger muscularly but my belly.. just skinny with some body fat.. gotta get rid of that. 🚹

[@Balloonbot]

@@TheNolanH People want to look good for others. Its natural. If you lived with dogs forever without seeing another human you'd walk around as you are pretty content.

[@jonathasfgoncalves1572]

@@Balloonbot Not always true I think, he could have lived with dogs forever and dont like his current physique just because it doesnt allow him all the freedom he wants...

[@Insanity-vv9nn]

peaple that says "I work out for girls" is a sigh of high ego and normally this results in the person looking good, but when they open their mouth only trash comes out of it. thats why the best peaple for friendship or relationship is just peaple that care about their health when exercising

[@dazai1127]

And congrats on your results Optify!

[@enricopucci3615]

Him: your probably here to attract girls Me:i wanna cosplay a jojo character

[@doomcheck]

Lmao

[@shysenpai4682]

A true chad. I want both though get those weeb thotties slurping and saying Ara ara

[@fhmohy1938]

😂😂😂 this is 2 good

[@Wednesday17Spider]

Same gotta tone up for the anime conventions

[@aryanshrestha6630]

Fax

[@KiritGaming]

1. Abs (lower abs) 2. Delts (side delts) 3. Back (lats) 4. Arms (forearms) 5. Chest (upper chest) 6. Quads (for increasing test) 7. Neck (train it when u r above 16)

[@pokeforest2782]

​@@Blizzard10 is there a disadvantage?

[@egg.40]

@@pokeforest2782 it's still developing so adding stress in neck before adolescense (develop) can be bad.

[@Methavn]

Ye back (most lats) is doing much too

[@Rohan.863]

​@@egg.40how?

[@egg.40]

@@Rohan.863 its on development

[@Masingo]

Man, never seen such a straight forward video. Huge respect!

[@Hamza97]

Thank you brother 🤝 more vids like this one on my channel

[@Junk_World_Templar]

Bud I’m a 41 year old Dad of four, been there and done that, but now I have the dreaded Dad bod, your vids are excellent motivation even to old Dads like me haha, cheers for that 👍 Seriously need to get back in shape, want my kids to be proud of me.

[@Whateversuitsyou23]

You can do it

[@Taiga_Akira]

41 is young... You can do it easy. I was 33 years old when I trained and gained 3 inch in height.

[@Taiga_Akira]

@kurusnyok i went from 5'2 to 5'56. I did Yoga And height affirmations 💖 that's it.

[@SOSO_CREPITUS]

@@Taiga_Akira wait what? 24 times to 48 time a day? Yoga?

[@blu9371]

W dad

[@alladinalmonzo1311]

Man watched a couple of your vids, feels great to see someone who had basically the exact same struggles as me and details their exact journey without all the bullshit. Most of all appreciate the harsher words and content clearly not catering to the feelings of the masses , you really knocked some sense into me and my outlook on fitness. Thank you!

[@Hamza97]

you're welcome brother

[@syrupygamer6548]

@@Hamza97 kya hal hai

[@atharvadixit113]

​@@syrupygamer6548 badiya tu suna

[@EmilReignited]

OGs still know the video as the No BS Guide on how to build an Aesthetic Body

[@liamnilssong]

yeah he changed the title tf

[@EmilReignited]

@@liamnilssong never change a winning team (don't remember who said that)

[@MillionaireMael]

when did he change it?

[@ashj5952]

This feels like the half blood prince book. Don't cut it, crush it with knife.

[@Hamza97]

Hahahahahah my favourite comment

[@xeinem2345]

Perfect video summary haha

[@brockrock2359]

buh buh....bUt the inStRUcTIons SpeCiFicallY sAid......

[@emmastone8779]

@@brockrock2359 😂🤣

[@SomeDailyshorts]

His voice is so deep, it can hit the g-spot

[@Hamza97]

I do speak in a ‘come hither’ vibration

[@SherSingh-uf2vm]

🤣🤣🤣🤣lmao

[@cooliodiablo4571]

His voice really isn’t that deep. Where ever he recorded just had a close echo. Which was bouncing back into the mic as he was speaking, which made his voice have a way deeper effect.

[@Nisowyd]

@@cooliodiablo4571 or… he just has a deep voice

[@adrithmanvik1853]

@@cooliodiablo4571 cope lmao

[@jamesroberts5875]

As I soon as I seen neck on the list I subscribed.

[@Hamza97]

3x a week on the neck harness is changing my life

[@nicnadu0515]

do shrugs it hits neck almost as much as it hits traps. Shrugs underrated af

[@DennisJosephin]

@@nicnadu0515 shrugs hit upper traps not neck

[@Eirud]

@@DennisJosephin Upper traps are literally the entire back of your neck.

[@DennisJosephin]

@@Eirud but is still not your neck muscles

[@Nuczo]

Ok I’m a 13 old boy like 6 months ago I randomly found this channel and it helped me a LOT I’m getting more confident day by day , I workout at home cuz I have some machines at home and I’m talking with my parents about going to the gym all of this because hamza, I’m really grateful for this

[@Panic_]

Hey dude, one year later, hope the journey is going well! Big props to you for how you're handling your journey and even saying you're talking about it with your parents, that's showing maturity! Good luck brother!

[@liqiuicity]

This is the exact video I watched two years when I was a skinny gamer nerd. Now I've gotten a lot more confidence in every aspect of my life and even have an amazing girlfriend and more friends than I've ever had in my life. People ask me what I do to work out and I always refer them back to this video.

[@GOATS10M]

Im not trying to get a greek body in 3 months bit do you think i could get a six pack in 3 months? Im skinny

[@dawgington64830]

@@GOATS10M if you're skinny then i definitely think you could get a six pack in 3 months with the right nutrition

[@Magnetcross]

Is this a re upload? Vid is only a year old lol

[@blacklion1089]

@@Magnetcross Actually video was uploaded almost 3 years ago in 2019

[@kevin71x]

Nice Job bro💯🤝

[@kalamugam-drastrakishansla8629]

Wow, at first I wasn't expecting this to be good. But after watching the video, I subscribed. Thanks for the tips, mate!

[@Hamza97]

You’re welcome brother, welcome to the tribe

[@bxnnies]

Even for females this is really motivating, sometimes we all just need a little motivation in our lives to start improving ourselves!

[@-sh]

hope you achieve your goals

[@vampppp-l8e]

True

[@leonardo9259]

Good go get it

[@eater9333]

agree

[@craigboone2397]

GO FOR IT! you got this cheif

[@Valarius_J]

I weighed between 115 - 123lbs for the last ten years, starting from early high school. For some reason I was just absolutely shedding weight despite how much I ate even while living a mostly sedentary lifestyle. Knowing nothing about fitness, I tried exercising each day. I lost more weight. I tried doing it with rest days, I lost more weight. It got to the point where even while keeping up with calories as necessary, I was becoming dangerous underweight and had to give up exercising. A visit to the doctor revealed two things: 1. I was excreting a lot of protein in my urine, they weren't sure why. 2. I had a decent sized TSH secreting pituitary tumor causing hyperthyroidism. The only available treatment options for this would inevitably change my life forever in a way I do not want to live. (Daily hormone replacement injections / pills required to live.) So for several years I just gave up and was depressed. Sure I got to eat absolutely anything I wanted because I just could not seem to gain weight, but my strength continued to diminish with each passing year. I also noticed that so many foods that I loved as a kid were now tasteless. Pastas, chicken, fish, all of it tasted like absolutely nothing at best, and sour at worst. Something was wrong with my taste buds (and still is to this day even after cutting back on sugar in my diet a shit load.) This last year, something happened. I do not know why, but around age 29 (I am 30 now) I began to finally start gaining weight. At first I thought it was a fluke and paid no mind, but then a month or so ago I stepped on a scale and realized I was at 140lbs, 20lbs more than what I had been stuck at for a decade! I immediately took the initiative and began and beginner's dumbbell program three times a week. The small amount of fat I had developed is slimming down and my muscles feel more stable, stronger. It sounds pathetic but when I started this routine a month ago, I struggled to do just 3 sets of 12 reps with just 5lb dumbbells. Now, a month later, I can easily and reliably do 3 sets of 12 with with 12lb weights. My weight is now roughly 150lbs and is remaining about that much, but I notice the fat deposits shrinking and the muscles slowly beginning to take form. All of this to say that I also have a "poor" diet of a lot of processed food now with a lot of protein/vitamin supplements added in to help me reach my nutritional and calorie goals. Diet has always been a worry because everything I'm supposed to be eating has had no taste (or tastes bitter) and has been that way for so many years. Not that anyone asked for my story, it's refreshing to hear that you can make this shit happen even with a "bad" diet as long as you're dedicated with your lifting and watch your macros and calories. It's been working for me slowly but surely, even if I am just starting.

[@MaymunEjaz]

Nice man

[@bryceblalock7318]

U cant outtrain a bad diet. So true. I have justed started to eat healthier options and im already getting leaner and less puffy

[@vii.f9347]

dirty bulk

[@crowlc9416]

Dirty.bulks are a waste of time

[@boomer8066]

Bulking in general a waste of time

[@ewag8950]

@@boomer8066 so u shouldn't gain any muscle??

[@wapoo9099]

As Greg Doucette says you can't break the laws of thermodynamics, its calories in vs calories out which will determine whether you put on weight. Junk food is generally just less filling and higher calorie, so it is harder to keep calorie count down.

[@sadippers6168]

thank you so much for this chief, I needed to refocus myself with my training and get my goals more defined, you're a king! keep kicking life in the arse Hamza

[@DeeRemedy]

I’m just here because college coaches take a second look if you’re built

[@Hamza97]

Pack on the mass and get into first draft brother

[@whotesamurai]

The hell is that profile pic. If that's you MAN you need some exercise. Seriously tho, look after yourself

[@maxpayne4129]

@@whotesamurai lol

[@DeeRemedy]

@@whotesamurai lmao nah it’s just some fat rapper

[@cilams1024]

@@DeeRemedy never had seen some body have that.

[@crippys]

I want to build an aesthetic body, not because I want to attract people but because I can feel good about how I look

[@romanferrari]

Then stop playing video games and start working

[@crippys]

@@romanferrari I do workout, my friend

[@gust.n]

@@crippys nice job bro you should stop playing games though

[@crippys]

@@gust.n thanks! and what should I try instead of games?? Well, I can only play games in weekends and holidays. Because of boarding school. I can choose to come home in the weekends. some weekends am i required to stay home and some required to stay

[@SnedoSendo]

@@crippys If you can, try mixing working out after playing a bit of games! Good way to have fun and get fit in my opinion. Though you could get really distracted at times, but I've learnt to manage that better with an alarm, good luck with your workouts brother.

[@jam9482]

Hopefully these'll help somebody. 1. In regards to getting the body you want. Your outcome doesn't all depend on what you do at the gym. It also depends on your diet and what you eat. It'd usually be 50/50, so keep that in mind. 2. I cannot stress this one step enough. Follow a PROGRAM. Programs are a number of exercises put together by usually advanced bodybuilders. They'll get you to where you want to be, opposed to if you were to create your own program with little/no experience. 3. This all takes time. Don't be expecting to see results in a week, or even a month. A reasonable amount of time would be around 6 months. 4. Skinny guys looking to gain muscle. Do a bulk. Whats a bulk? A bulk is eating 100-300 calories above your maintenance. It'll be the quickest way to earn the muscle you want. You're definitely going to gain some fat. So for those wanting to hold onto their precious abs. Just simply forget them. 5. For those wanting to lose fat. You're going to need to eat 100-400 calories under your maintenance. 6. Be consistent! In regards to working out as well as of course your diet! You can obviously have a little treat every here and there, and even then. Your diet doesn't have to only consist of salads if you're cutting to lose weight, or only meat if you're looking to bulk. Just have enough of everything. Veg, meat, etc. 7. Drink a lot of water and stay hydrated. It'll greatly improve your performance throughout the day and at the gym. 8. *Track your calories with the many apps available on the play store/app store.* Thats all I have to say for those wanting to start. Also, when looking for info in regards to workouts. Go to channels who back up their info with scientific studies. Such as Jeremy Ethier, Vitruvian Physique, Jeff Nippard or PictureFit. Avoid bs channels for example Athlean-X. I know all these from constant trial and error over the last 2 years. Any questions? just @ me. EDIT: ALSO, IF YOU'RE BULKING. IN REGARDS TO YOUR DIET, FOCUS ON PROTEIN. THIS IS THE FOUNDATION LAYER TO BUILDING MUSCLE

[@Hamza97]

Thank you for that detailed comment brother, hopefully that helps someone

[@dolandcromer8389]

How much should I eat if I’m wanting to lean bulk? I’m 4’7 and 120 pounds as a 14 year old. I play lacrosse attack and baseball pitching competitively and also workout daily.

[@manireader3435]

@@dolandcromer8389 CARBS: 283 g per day (1133 calories) PROTEIN: 212 g per day (850 calories) FATS: 94 g per day (850 calories) TOTAL CALORIES: 2833 Calculated it for you(; I do not recommend 212g of protein per day, do some research on that. Average human needs about 50-70g.

[@jlloyd3301]

@@manireader3435 how did you calculate that? If that’s just an app can you tell me which one. Thanks

[@verd0k147]

Serious question about #2, do you have any good sources for workout programs put together by those professionals? Where can I find "good programs?"

[@mishi9312]

Wtf your voice is just so good with this music it lowkey sounds like some freestyle

[@Lol-tn9lr]

Just subscribed to you brother. I’m a freshman in college but my whole life I ran track. Us track athletes had to stay pretty lean but I felt like it was time to bulk up my physique. Video was extremely helpful and I’m starting my journey now.

[@Hamza97]

I wish you the best on this pursuit my friend. Building your dream body is so damn fulfilling and even more so if you can add it in with your normal athletic training. You might find some value in our Discord server which has like 300 young guys all talking about fitness and self improvement: discord.gg/Hg4rdPzPUQ

[@Styanax300]

i really appreciate your channel bro

[@ohitsphxntom2750]

Never thought i'd have a second dad let along a PERFECT guider. i'm 14 rn and this is probably the best guide on life i've gotten and thats gonna stay like that for a while. I sincerely appreciate you, Hamza.

[@whatevvvv]

How could someone lift weights at 14 💀 I mean Im 13 but the last thing my parents are doing is getting me a gym member ship :/

[@sergsergesrgergseg]

@@whatevvvv calisthenics

[@whatevvvv]

@@sergsergesrgergseg oh thanks I'm doing those, and I've been noticing growth it's so fun

[@blondie9909]

One of my friends from school was always very athletic and he started lifting weights very young too maybe 13 he always had this unbelievable body but let me tell you he got obsessed with it to the point where he would pass out regularly at the gym and his friends always went with him to make sure he would be okay eating well and not overdoing it . What i mean is thats great u r so motivated and this is great for your health and overall outlook on life just be careful and do it in a healthy sustainable way that doesnt hurt ur body and never mistake ur value as a person for ur physical appearance these are two separate things that in no way affect each other .

[@ohitsphxntom2750]

Guys im 15 now 💯

[@comedydoubledose3212]

This one's a gem and this guy is from heaven

[@Hamza97]

Zyzz said you’re gonna make it

[@somi_2489]

@@Hamza97 brah

[@rawen1147]

@@Hamza97 veni vidi vici brah, you mirin’?

[@xdragon01]

I let myself down a bit during quarantine and now that im half a year in college , i want to re-enter the training life ! . Starting next week and feeling hyped with videos like these !

[@MusicFusionFX]

Gl fam

[@sledge2105]

I bet you didn’t start

[@xdragon01]

@@sledge2105 i did !

[@sledge2105]

@@xdragon01 Sorry about my negative comment. I started working out today and I’m feeling good. I respect you for being able to put in discipline and consistency throughout your day. 👍🥂

[@xdragon01]

@@sledge2105 thank you 🙏. No worries. Hope you are feeling better each day!

[@OpenMawProductions]

Pushups Mounting Climbers Crunches Ivan stretch Side reach Reaper Crunches Squats Bicycle kicks on your back Reps Do all of those in sets of two or three every day. If all you have time for is one set at a time, do one in the morning and one after dinner. Add in one or two minutes of high intensity running in place. Take walks regularly. Do not skimp on your legs. Not because building your legs is important, but because men tend to generate MORE TESTOSTERONE when working the leggs. Higher levels of T in your system makes it easier to build the upper body. Squats are absolutely one of the best work outs. If all you do are squats, crunches, push ups, and reps you will still see a large improvement physically.

[@OpenMawProductions]

@UCinFghq0E4-69lU7bhKw7GQ Reps as in lifting weights. Any kind. Any size. Reaper crunches are the reverse of a regular crunch. You lift your legs to your chest while laying on your back. It helps with your lower stomach strength. I try to do three sets of 15 of those.

[@carlsandstrom2489]

Bro is an angel in disguise thank you so much brother appreciate it

[@jofdisonjoson1584]

Is this workout for the aesthetic and natural body?

[@arvelmr]

Do i do this for aesthetic body workout?

[@arvelmr]

What is the ivan strech, side reach

[@facundosimonetti5203]

It's in the frame. The length of the calvicule determines how broad your shoulders are. And broad shoulders + a slim waist is what should always be there on an aesthetic physique. Frank Zane (one of the best bodybuilders ever from the golden era) said that the most important muscles are the ones that form your siluette aka forearms, delts, lats, traps and a skinny waist.

[@808Hawaiiansouljah]

“No girl has ever said she’s attracted to you cus you have massive quads.” I beg to differ, having massive legs to match your upper body will get a girl’s attention I promise haha

[@jery3385]

A nice ass is definitely appreciated by most girls from what I've seen as well

[@ITNZeak]

@@jery3385 FR FR

[@kinderbueno3295]

@@jery3385 but face is way more appreciated by girls from what I have seen my guy. So I dont workout.

[@jery3385]

@@kinderbueno3295 but wait, here me out, what about a handsome face AND a nice body.

[@kinderbueno3295]

@@jery3385 If you chubby and strong (with thick bones) then you dont need to workout. I dont need a sunny boy body look to be more attractive my guy. But face still extremely important too at same time of course.

[@ajiboy1919]

One thing I will say on becoming healthy and training is always do it for yourself and not for others. Sure it can be a side goal but the main goal should always be you want to better yourself because YOU want to not others.

[@Chunky_D_Luffy]

Just stumbled across this. I'm down from 315 to 210 from the start of the pandemic and I didn't know what d9rection to go but aesthetics really appeal and this was so much more helpful than the piles of shit I've been going through. Blessss

[@wassimalbaik1519]

Starting my journey here, thanks for an intelligent and personal intro into some reality’s in the game

[@Hamza97]

You’re welcome brother

[@yuka6536]

The only thing I would do differently is in relation to the legs, unfortunately for someone short like me (164cm, same height as Jeff Nipard haha), if I don't train my legs hard enough, I seem to be even shorter, so legs come to me in higher place in this list.

[@chido5945]

Aren’t you at an advantage since shorter people get ripped faster?

[@yuka6536]

@@chido5945 Well, i dont know if shorter people get ripped faster, make sense, but, if i dont train lower body (and especially if I focus on compound push exercises for shoulders and chest), my legs dissapear, so for aesthetic reasons I can't exaggerate upper body and all lower body need to be in the same proportion.

[@vibez2806]

@@chido5945 I don't know about every short person but I do fast, too bad I am a lazy bastard

[@bigcato5840]

@@vibez2806 nah, human metabolism is different the bigger/smaller you are. the bigger the more you burn calories the smaller the less you burn calories. bigger the more intake you need the smaller the less you need. in the end it's kind of the same the difference is on how much you eat, what you eat, and working out imo.

[@m.h.roblox]

@@yuka6536 I totally get what you mean here. My legs are short and what worries me most is ending up with a more muscular upper body cause it looks wierd. I also kind of have an obsession with legs cause I used to play soccer for 8 years but yeah

[@churcuz3513]

I've followed this for a while now ive gone from 84kg to 69kg leaned down and muscled up a lot feeling so light on my feet and happier mentally

[@churcuz3513]

Im 26 btw🤣

[@Hamza97]

That’s awesome, well done man

[@churcuz3513]

@@Hamza97 cheers bruz i live in Australia I replaced beef with Kangaroo fillets the leanest red meat going around :)🇦🇺👊

[@risichad]

@@churcuz3513 damn man! how does it taste

[@churcuz3513]

@@risichad a lot like venison if you've ever tried that :)

[@Herbinhaler]

Back when Hamza was good

[@marleyshouse7004]

He's still good

[@mnemo7096]

At giving advice to eat junk food

[@mitch3384]

Fuck me. That's a proper physique, one that actually commands a bit of respect. I'm in mate, gonna dive into your videos in the next few days.

[@CuttingEdgeSchool]

This was truly a no bullsh*t guide, thanks a ton!

[@cabbageeater2084]

me a female wanting an" aesthetic " body and like watching working out vids and learning i rly enjoyed and learned lots from this video

[@itstime4crusade]

Cabbage eater Ooh my God...

[@SIXXVS]

Bro I love the vibes from your channel. I like the no bullsh*t approach. Please dont stray or sell out more men need guides like yourself. Ty.

[@rodrigovarela7368]

ngl you kind of jinxed it

[@v_pxel2301]

hamza.. actually I'm not here to attract women I'm here to prove to myself something and achieve something I thought was never impossible thank you very much hamza you really helped me a lot.

[@beyondzeke7586]

we all know you want girls

[@v_pxel2301]

@@beyondzeke7586 I want girl but the thing is I said Im not here to attract women.

[@vicenteperez3862]

Yes sir, get better bro.

[@frette3946]

Noel Deyzel and you honestly are carrying me through this.😂👌

[@danielpedraza6455]

Lol same

[@sohan7506]

M

[@yato2180]

Same daddy Noel

[@pablogarcia6297]

Daddy Noel

[@andrassbb]

i love the fact that were all boys just tryna get ripped together lol

[@eisenmann_d]

4 weeks back into a gym and I'm loving it. Noticed that I started eating more meat cause of that. Don't want to give up snacks cause well... I don't want to. It really is just your understanding where all of that food goes. Did not expect anything from the video when clicked on it yet got even more motivation now to keep pushing it

[@sandman9932]

I come back to this video every now and then, and the moment that really sticks out to me is 1:14. I started weightlifting a couple years ago, and was always afraid of the bulk. I was always on the heavier side, and didn't want to get more fat after cutting for so long. But I eventually bit the bullet, and I actually developed some decent gains. I found myself in a relationship, and as you would expect, I got really fat. I still lifted and what not to at least secure some muscle, but I did NOT look good. Over time, the relationship ran its course. She wasn't a toxic partner, but the relationship had a profoundly toxic effect on me. I looked at myself in the mirror and I just looked awful. She'd always tell me I looked good, but she was so full of shit. I realized I looked just like the guy at 1:14, and I felt targeted. I needed to change. So I finally ended it, and while it stung at first it has given me a new lease on life. It's been two months, and I am getting closer and closer to finally developing that aesthetic physique. I eat better now, I take care of my skin, I'm back to working out 5 days a week. And while I'm not as big or strong as I was when I was fat, people compliment me all the time now. Not that I do this for validation (never do this for external validation), but these things feel meaningful because it's a sign of major progress. Never be afraid to end a relationship. It was the hardest decision I made at the time, but in hindsight was so simple. Focus on yourself guys. The moment you lose sight of yourself, you're nothing but a husk.

[@filimonmihai6240]

what's your workout split?

[@sandman9932]

@@filimonmihai6240 I used to do Push Pull Legs when I was starting out. Nowadays I just do one group a day i.e. arm day, chest day etc. I prefer this new split, I feel like I can focus more on each group rather than lumping 3 groups in one day.

[@filimonmihai6240]

@@sandman9932 isn't that bro split?

[@boogly]

@@sandman9932 I’m in the same place at the moment. Started getting in good shape then a relationship destroyed me. Was a toxic one, too many red flags to count, learning experience. Ending that was the hardest decision I’ve made to date. Had the perfect opportunity to move for work, get a promotion, and cut the toxic stuff away (relationship was heavily tied to coworkers as well… lol). Reactivated my gym membership today. Getting back on the horse 💪

[@euclodies1719]

😋

[@bonanzatravel6575]

My friends always laughed at me when I said I was gonna train my neck, but I guess I'm laughing at their neck now

[@Choco-nc6dp]

Let’s all be honest when we were younger we all watched that video how to get a six pack in 3 minitd

[@tayy3035]

😂😂

[@nivlanauk]

I'm sure you meant sixpackshortcuts...

[@Osita_Rn]

I miss the days when I thought that actually worked

[@mar__k]

All my life i've been skinny while eating decent calories and exercising regularly. Now i've also gotten belly fat. Time for a change.

[@josephsimmons8613]

same gotta change for the better while we can

[@lorenz2418]

why are we the samese

[@vijay-jw8gq]

same lmao

[@Bathykolpian]

Literally me tf

[@1up910]

I thought I was the only one who ate junk every day and still saw improvements, but I still want to start monitoring what I eat because I don’t get enough protein Great vid btw

[@LaBeteSiren]

today is sunday 11/7/2021. im starting my gym again. i gained alot of body fat while in quarentine. im at 18% bodyfat and will take this down to 10% in next 3-4 months. sometimes i get lazy with the diet and mess it up. but this time im going on a strict diet no bs. im writting this to remind myself. see you guys in 3 -4 months. i will keep you updated till i get ripped

[@Lucas-br4vt]

I highly disagree about back and so do many others. The lats specifically are very important in making you look aesthetic. I would say they are tied with delts. They help to make your waist look smaller and greatly enhance your v taper. Don’t ignore other parts of the back either, the only one I would recommend skipping out on is upper traps, but this also depends on your frame size. If you have a small frame naturally with a narrow clavicle, big upper traps will not look good on your physique. The other back muscles which I would focus on which are super important for aesthetics are: Teres major Mid-lower traps/ rhomboids Rear deltoids Rotator cuff (you don’t need to isolate this necessarily) There is also the spinal erector muscles (lower back), but I don’t think this is that important if you are just trying to look aesthetic. Doing deadlifts, ab wheel roller, good mornings, etc will work the spinal erectors. You should do at least one lower back exercise to make sure you have a strong lower back so you don’t get injured. Imbalances will cause injury. The back is very complex and there is a lot of muscles, but I would highly recommend focusing on it because it seems it is one of the most important muscles in a females attraction towards a man, despite what this video says.

[@rakkitb88]

agreed. cant fade legs too. chicken legs will make you look even worse

[@LZYDOG]

Yes this video's very uninformed.

[@loganschaeper6424]

One of the major reason he made the hierarchy what it was so that those more "overlooked" muscles got more focus. I agree the back is insanely attractive. Definitelly top 2. But everyones knows that. But the neck and forearms are so often overlooked, and they make such a big difference, that putting them up higher may be the difference between someone taking it seriously and getting a bigger neck and forearms, or someone skipping over it.

[@destructo3457]

So many muscles, how do i work every single one without overexercising lol

[@fazebugatti988]

@@destructo3457 some excercises train more than one muscle

[@therealmattfoley4470]

You really didn’t lie when you said no bullshit. Thank you 🙏

[@lstrin4845]

Here after one year and it's so fucking shocking to see how much I've improved in one year thanks dude, literally the best guide how to get into a healthy life style

[@mohameds8982]

Man, I'm glad I came across your video. I'm definitely subscribing and I think you're straight to the point and honest. You really deserve more attention.

[@Hamza97]

Welcome to the cult

[@MixturexRoblox]

I’m to here to attract girls actually, I’m here because I don’t like my body anymore and I’ve decided to change it. Thanks for your help, Hamza.

[@trustyrusty6969]

Your here to attract girls, hmm fair enough ig

[@Azuraichii]

W mindset W grindset

[@imretarded7829]

you got this bro!!!

[@venomstone5100]

That's it? Most dudes workout out just to be as strong and sexier than ever not just for girls brother

[@lolz8108]

Ong I'm tired of being fat

[@dr_kopic]

Dude this was so helpful, I watched this about a year ago and I’ve lost so much weight and gained so much muscle, I appreciate this no bull advice, it really, really helped and Tysm 🙏

[@samueliam7693]

No shot this video really worked for you?

[@ReflexShow]

the "make sure your future self isn't looking back at you today" quote was powerful asf! thanks Hamza!

[@TheGrayJacket]

"This isn't a 10 minute, 15 second video" No, it's an 11 minute, 16 second video.

[@JahAwan]

17 sec

[@darwindark2561]

@@JahAwan and 00000.3 milliseconds

[@lordbunbury]

Keepin’ it real

[@abc-kv6tn]

super high quality i enjoyed the watch and gotten a few very good tips loved it

[@Hamza97]

That’s great to hear, thank you for letting me know and good luck with your training :)

[@samxdxsoza]

I am planning to go not to the gym, but to martial arts training like MMA. Over there you'll not only learn to build your physique but also learn attack and self-defense A whole package

[@tearfullarc2089]

I started working out two months ago with one goal in mind, Become stronger. But as I started to train I realized another goal was blossoming, to become aesthetic. It has been slow but i'm noticing some changes. I started out at 240lb at 6', finally stepped on the scale and saw a decent change. I'm now 227 and can jog for 1 minute without stopping. While that seems underwhelming to some, to me it is cause for enthusiasm. Thank you Hamza, you are helping me achieve my dream life one step at a time.

[@urgamecshk]

How about now?

[@Λυκάων]

Get more than 8 hours of sleep *Laughs in 5hrs on average* xD

[@sheesh1667]

5,that's 4 more than mine

[@YokeyDokey]

@@sheesh1667 4 more? That's 5 more than mine... No sleep gang

[@tinienteabanil2922]

Goodluck making muscles then bruv , cause you sure ain't makin one with that conditioning

[@Jcon4002]

My average is 4 to 6

[@bigshaq6162]

I love this video man, you are a great and honest guy who deserves to get high. I've lost 80lbs in 18 months, and I started to exercise a couple of months ago. I do a full-body workout twice and I run outside on the third day. I eat normal food, something healthy like fruits, meat or rice but I also eat what I like most sometimes. My body changed a lot and I'm still seeing some important progress. I personally don't want to be a body builder, I just don't want to be a skinny-fat guy whitout force. Great video man, congrats once again!

[@foxygamerxdyt7356]

how is it going?

[@stefanpastravanu1493]

I really gotta start excercising , I was pretty skinny my whole life until I got hired on a nighshift job , I gained like 25 KG which is a lot for me (used to hover around 65kg at 1.80m , now I'm around 90 KG and pretty fat ). Weird thing is , my leg muscles are still in shape , I'm not sure how , but my belly fat is just...I wanna get rid of it. I think the hardest part is actually the first month , I started countless times and just randomly stopped after a week. Really liked this video , thank you.

[@fromia1]

Age 32 here I'm still going to follow this video!

[@iQuantiz]

Damn, you really don't bullshit around. Thank you, genuinely. I've been working on my arms and abs for 2 weeks now and I can see a big difference. I've been built muscular my whole life and I've never been fat but it's starting to show without me forcing it. Like I'm just sitting there and you can see the nice muscles. Again, Thank you.

[@oranges557]

Youre extaggerating. Like every kid does.

[@iQuantiz]

@@oranges557 🤡🤡

[@caneloex5897]

Bro said 2 weeks 💀

[@MagnusPeccatori]

I lost over 25 kg a few years ago (Around 55 lbs), I went from 90kg to 65 kg (I'm 1.69m or 5,5 ft for reference). I used to be chubby and that always bothered me. I actually managed to build myself up to a pretty good looking body. Although recently I noticed I've been gaining some weight, specially since the quarantine and the whole lockdown thing. I've just decided to start working out again. And this time I'll try to get even further than I did before. I never had access to a gym, so I always had to do some sort of prisoner workout in my own room. Although that didn't stop me from succeeding. I know if I could then, I deffinitely can now! Wish me luck, y'all!

[@Cjendjsidj]

1.69m isn't 5'5 my guy. It's nearly 5'7

[@MightnGuy]

Bro 5'5 is 165 cm

[@MagnusPeccatori]

@@MightnGuy Sorry, I don't really use the imperial system, so it was more of an estimated guess lol

[@gcma1999]

Good video. For me the hierarchy would be Lateral delts > lats > arms > chest > abs > legs/calves. A V-taper is what you need in order to look aesthetic (as long as you don't skip leg day and end up looking like a snowcone), and that is achieved by enlarging both your shoulder width and your lats. I personally work out both my lateral delts and lats twice a week. And never skip leg day guys. You don't need to become Jay Cutler, Tom Platz or Ronnie Coleman, but try to keep your legs size proportional to the rest of your body (kinda like an hourglass shape). For those of you who want abs and are a bit overweight or with high bodyfat: calorie deficit is the only way. That's achieved by wasting more calories than you can provide to your body. Hit the cardio after you workout and keep track of your macros.

[@Easy_Calisthenics]

for me watching this video has made me respect you a lot more, i have seen an odd few tiktoks but watching one of your videos has made me realise what a genuine guy you are man, thank you, you have earned my respect.

[@kheart1855]

Him: you are a man in 13 to 30 age Me:a mom of two

[@CBBry02]

Honestly this is the type of video I needed in my recommended, I use to be a top 15 athlete in my state as of last year. I was in peak condition solid 190 lbs pretty much all muscle. I’m 19 now, and I’m currently 220 People don’t really consider me fat, but In my opinion I feel so uncomfortable in my body. Like I feel overweight and I can tell I’ve let myself go. So today I restart my journey back into fitness and maybe I’ll leave my updates here on this channel.

[@CBBry02]

(It’s been a year and half since I have trained seriously or played any sports)

[@humsa3140]

@@CBBry02 quarantine rocks

[@il1ekp1e4]

Ok

[@danielpedraza6455]

.

[@objectoriented3049]

@@CBBry02 good luck

[@DaveScottBass]

No bullshit!! Damn dude this was inspirational. Recent times have filled with my spite fueled motivation and now more than ever I wanna get in the best shape of my life. Gonna watch your other vids. Thanks for these brotha

[@kenwabb]

Dude, your channel has inspired me so much, this video is icing on the cake. over the summer I would stay inside and play video games all day and talk to people online. At some point something clicked, I saw people working out, I saw how good they looked, and I realized I wanted to be just like them. I started going outside, doing sports and I began to instantly feel better about myself. It will take time, but I’m sticking to my goal. 7:43, also oatmeal is always bad - invalid.

[@fitnessfanatics9644]

"WE ALL WISH WE COULD TELEPORT TO THE OLD SELF AND SLAP THEM AND TELL EM' TO WORK HARDER, SO MAKE SURE THE FUTURE ME CAN THANK THE ME NOW"

[@sesu5543]

Personally the perfect scenario part really helped me start working out, people always say that its way better in the morning but my mornings are always busy so afternoons is just the right time for me to work out since its the time where my mind is clear..

[@mohammedsalah6557]

Can you screenshot the workouts for me?

[@sesu5543]

@@mohammedsalah6557 I can't take a screenshot but just search for upperbody and lower body workouts from Jeremy Ethier because not only does he show how to grow specific muscles but also the science behind it.. goodluck bro keep on grinding

[@mohammedsalah6557]

I trust hamza

[@cheerios6540]

Extremely helpful even for someone with a great body! Thank you.

[@Hamza97]

You’re welcome brother

[@anvi8207]

Guys, this is where it all begun

[@kaji6874]

I've seen from personal experience that doing martial arts really helps building your own perfect aesthetic body. Martial arts usually use all of your muscle groups. Plus they make you really athletic.

[@ImTixip]

As soon as my boy said “it absolutely does” I was in

[@vhaleryanadamant1975]

This guy is like us. He probably felt lame, unattractive, barely getting girls and getting only meh girls, missing out on whatever a man should feel like. He doesn't look like a fitness youtuber, he is still learning, gaining, and that's what makes him a good example.

[@user-sx4kh6bj4q]

Bro I don’t even get meh girls

[@josevillalba2096]

@@user-sx4kh6bj4q 🤣🤣

[@riannlim991]

Yikes

[@callidusvulpes5556]

@@user-sx4kh6bj4q For me the anxiety and fear of fucking up is the problem (I suppose that’s the problem for most people though).

[@vhaleryanadamant1975]

@@user-sx4kh6bj4q Ah... :/

[@testbench985]

🎯 Key Takeaways for quick navigation: 00:28 💪 Building an attractive body involves resistance training, such as weight lifting, with a focus on progressive overload (increasing weights, reps, and workout duration). 01:49 🏋️‍♂️ For specific exercises to target muscle groups, seek guidance from credible sources like research-based KZbinrs specializing in those muscles. 03:12 💪 The hierarchy of attractive muscle groups includes ABS, neck, shoulders (especially lateral delts), arms (including forearms), and then back and legs. 05:32 🍔 Building an attractive body doesn't require strict diets; you can still enjoy snacks and meals out while focusing on maintaining a slight caloric surplus for muscle growth. 06:56 🥦 Learn about calories, macronutrients (protein, fats, carbs), and their roles to make informed dietary choices for long-term success. 08:06 😴 Prioritize sleep, aim for more than 8 hours, and consider short naps if needed for better recovery. 10:37 📚 Your fitness journey is like writing a book; make sure your future self will thank you for the effort you're putting in today.

[@valixd5844]

1:57 yo chill,a bit to low there 😂

[@Uchiha_itachi_da]

Fr 😂

[@SSuperior111]

"Doing what you hate to do but do it like you love to do it" - Mike Tyson

[@Plaguedeath69]

By far one of the best videos on aesthetics.. Awesome work mate

[@Hamza97]

Thank you brother, how’s your aesthetic journey coming along?

[@Plaguedeath69]

@@Hamza97Has been going great so far.. I started off with 86kg and now I'm down to 79kg..i can see my upper abs but I still have some fat on the lower ones.. Working hard to get that 6 pack!!

[@Hamza97]

That’s awesome man, you have my respect for that progress thus far. I appreciate you joining the tribe brother. We have a discord server of a couple hundred guys talking about fitness, mental health, relationships etc, I think you may benefit from joining it: discord.gg/Hg4rdPzPUQ

[@ratatataraxia]

So refreshing to hear someone speak honestly about attractiveness.

[@psyjinx]

Hey brother, thanks for the motivation. I'm starting my journey on the new year along with a year long beard journey. Im 29 years old and my addiction to video games has made me undervalue myself. I'm looking to give myself a better image and really discipline myself in ways I have never done before. I really appreciate your videos.

[@MegaFreedomnow]

you are really brave for writing this comment. sending you power from greece mate

[@gustavocarvalho3368]

props to you for deciding to change, good luck on your journey, we'll all get there brahs

[@cbot375]

Literally stop playing games, a huge waste of time. Trust me. This is coming from a gamer with almost 500 games on my PC. I don't play them anymore, I spend my time working out, trading stocks, and learning a new career. I feel so fucking good.

[@blondie9909]

how's it going??

[@williamrithaler4051]

@@cbot375 I mean it's ok to play once in a while but if you're letting it control your life then it's not good

[@kickassv8]

Assumptions wrong. I’m 50 y.o. male, married for 27 years(to the same woman). I just joined a weightlifting gym. I have to undo over 30 years of dietary dumpster fire. Thanks for this advice. I’ve been enjoying your channel. The 2 hour self help video was amazing.

[@ErlandKarlek]

"Attractive". Attract. So what's wrong is your entrance in this video.

[@chaitanyashahare2734]

Thanks bro this is exactly what I needed , a great video. Now I'm going to bing watch all your videos

[@Hamza97]

Thank you for joining the tribe brother

[@sterlingsamson9104]

I actually have had girls hit on me for my quads and calves, but then they were largely athletes, track runners or gym girls and it was when I was lean in high school. Gotta hit a couple more heavy goals this winter and then lean out for a 6-pack. Wish me luck, y’all. 🦍🦍

[@sterlingsamson9104]

@EMERALD We will all rise together! 💪🏼😎🙏🏼

[@gamlinmige5392]

Congrats for getting nominated on KZbin algorithm

[@Hamza97]

They really sorted a homie out

[@dismantledbrain5910]

This video is a breath of fresh air in the fitness community, although I find it funny how I noticed right away that your chest is (relatively) underdeveloped and then you classified it as less important. To me pectorals are one of the most important muscles, because they add size to the upper body when you're wearing a t-shirt, and also enhance your posture. Nothing exudes confidence more than standing straight with your head high and your chest "in front".

[@GioGio-9MM]

here where everything started

[@tripaloski_6971]

My personal best advice is to work each muscle group more or less the same amount and focus entirely on the main compounds and do them heavy, focus on getting stronger don't focus on the mirror because if your gym performance is getting better then your physique will follow trust me, stay between 5-10 reps and do isolation work only to support the main compounds and to catch up on your weak points (probably rear delts and calves in most people). Focus on your diet too of course, make sure you get a balanced diet with a good amount of quality protein and calories or your efforts in the gym will be in vain.

[@ahamartist9492]

Watched literally thousand bullshit videos. This is a gem. Good job mate.❤👌

[@Hamza97]

I hope it serves you well brother

[@ahamartist9492]

@@Hamza97 ❤💪

[@Theyluvjoshh]

Thanks a lot man I used to weigh about 170 lbs then I gained a lot of wait during quarantine I went all the way to 220 and I told my self what have I done I lost myself and started working out this year I’m at currently 185 lbs 15 pounds until I’m happy again

[@note1390]

all1:50 1.1:51 2.2:35 3.3:38 4.4:10 5.4:33 6.5:04

[@kermitdekikker2308]

The ringing in the background song made me constantly pause the video and look around the house for that damn phone that was ringing only to realise it's the song when I was 7 minutes in to the video XD Great video tho!

[@austinb2177]

Going to be real here. As someone who made the Jeffery to Adonis transformation years ago, there’s way more to picking up women then building this physique. I’ve seen many guys with the “before” physique pull women. It boils down to confidence. A nice body can give you a confidence boost, but if you’re not socially confident then this won’t help at all.

[@Balloonbot]

1:16 - on the contrary this is what i've heard from most people online and in person in great shape. Fitness info is the most contradictory thing second to politics on the internet.

[@yahiabk-n5g]

Still one of the best guide's for beginners

[@2wistera190]

Bro you helped me so much. This is what i was looking for. You got a new subscriber. Thank you for everything.

[@Hamza97]

I'm glad you liked the video. I have a bunch more self improvement content on my channel which I believe you may get some real benefit to your life from. Thank you for commenting

[@joser8835]

Progress 9 months later??

[@joser8835]

Progress 9 months later??