5 steps to build a perfect male physique There are certain proportions that make a man appear more attractive strong and masculine This concept known as the divine proportion golden ratio or Adonis ratio has been observed for centuries It is based on numbers associated with the Fibonacci sequence and is applied to the male physique One key proportion is having shoulders that are 1 6 times the circumference of the waist Contrary to popular bodybuilding ideals it s not just about looking as bulky or muscular as possible A more natural look is preferred as the hulk like appearance achieved through steroid use is not sustainable or desirable To achieve and maintain the ideal male physique it is important to start with a close look at your diet Diet If your waist is a key measurement for the ideal masculine frame then it s evident that eating pizza ice cream and junk food every day will not help you achieve the body that is generally considered attractive To get and stay lean it is best to primarily eat real single ingredient foods while avoiding processed foods refined grains and sugar Some examples of natural single ingredient foods to include in your diet are All green vegetables Non starchy vegetables like cauliflower carrots and bell peppers Fruits like berries apples watermelon and avocados Protein sources like chicken breast ground turkey fish shrimp eggs lean ground beef pork tenderloins and lean cuts of steak For vegans options include seitan and tofu Filling carbohydrates like oatmeal brown rice potatoes sweet potatoes yams beans black bean pasta and quinoa Oils for healthy fats like avocado oil olive oil and coconut oil If you primarily stick to these types of real foods and prioritize getting 0 7 grams of protein per pound of body weight daily along with consuming plenty of vegetables you will naturally move towards a slimmer waist that is more in line with the golden ratio Tracking calories may not be necessary if you focus on natural filling and nutrient dense foods Exercises There are a few key exercises that you should focus on to develop an attractive masculine physique These exercises target different muscle groups and can help you achieve the desired look The key exercises include Pull ups or lat pull downs Targeting the rhomboids lats and biceps for a wider V taper appearance Push exercises like bench press or dumbbell press Working the chest shoulders and triceps for a dense upper body look Squats Developing the glutes quads and hamstrings to achieve proportional lower body Lunges and Bulgarian split squats Additional exercises to incorporate into leg workouts Lateral raises and bent over reverse flies Working the side and rear delts to give you a wider shoulder appearance A simple routine to follow would be Day 1 Bench press or lat pull downs Day 2 Squats walking lunges and Bulgarian split squats Day 3 Lateral raises reverse flies and abs Take a day off and repeat the three day cycle To start perform nine heavy sets of each exercise with a three minute break between each set This simple routine can help you develop the muscles needed for a more attractive male physique Progressive Overload It is crucial to continually challenge yourself and increase the weight load used for each exercise over time Progressive overload is necessary to trigger muscle growth and redefine the appearance of your body Even if you can only lift light weights initially focus on gradually increasing the weight to push your body to change While increasing reps can also be beneficial focusing on weight load is more effective for building muscle mass Endurance capacity can hinder progress when performing high reps leading to poor form and premature fatigue Aim for a rep range of 6 to 10 reps and increase the weight when you can complete nine to ten reps with proper form Remember the goal is to progressively increase the weight you are using over time Plateaus may occur but the mindset should always be to challenge yourself and push for higher weight loads By following these principles and maintaining consistency you can achieve the desired results and develop an attractive male physique Again until you re lifting significantly more weight than what you can handle right now that s a very simple and streamlined path for muscle growth Next is recovery and there are two key things that you need to know for optimal recovery Prioritize sleep Studies show that sleep is extremely important for muscle growth and fat loss Aim for 7 9 hours of sleep per night go to bed at the same time each night and create a quiet cool and dark sleeping environment Give your muscles at least 48 hours of rest before training them again By following the routine mentioned earlier push pull on the first day legs on the second shoulders and abs on the third followed by a day off you ll have enough rest before hitting each muscle again Training each muscle twice a week is proven to be more effective than once a week Finally supplementation is the cherry on top Supplements will only increase your results by about 5 so they re not essential However the main natural supplement that can boost performance strength and muscle growth is creatine monohydrate Take 5 grams of creatine daily for safe and effective results Protein powder may also be considered if you struggle to consume enough protein through whole foods These are the five simplified steps to improve your male physique and move closer to the golden ratio Steps 1 4 are the most important while step 5 is optional Remember there are more advanced techniques and strategies but if you consistently follow these steps you ll see significant progress Thank you