@@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
@@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.
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
@@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. 🚹
@@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.
@@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...
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
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
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!
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.
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.
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.
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
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.
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.
@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.
"Building the perfect scenario" was my favorite bit. Definitely build a situation where you enjoy the work you put in and exercise becomes second nature. Take it from a guy who had his progress torn down after my routine was disrupted. I'm happy to report I'm back at it and surprisingly better than i was before. Definitely saving this vid for future replays and motivation.
@@David_prod-eNGee Quite uneventful without Link coming to dethrone me. Maybe he's taking advice from the video too so he won't look like a noodle next time we "talk."
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
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 🙏
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.
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.
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!
“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 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.
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
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.
@@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.
MAN YOU ARE A KING !!!!!! This is simple, straight forward and it helps so much. Ohter videos are so complicated and hard to understand, but this is gold. Thanks so much
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
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.
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 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 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.
@@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
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.
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
The man in 1:15 looks a lot like my friend. I appreciate the inspiration. Along with a year-long beard journey, I'm beginning mine in the new year. I fell a little short during quarantine, and now that I've been in college for half a year, I want to get back into the training life. GREAT work with the video man, keep goin!
Don't lift weights too early you will get an injury and stunt your growth. If you wanna exercise do bodyweight like pushups, sit ups, planks, etc, and play sports, that's how I grew up, I was a boxer and only started lifting weights when I become 17
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.
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 .
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.
My friend loves your content, and even though you have a lot of haters and people that disagree, it’s quite admirable you push through that. Keep it up and be authentic.
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.
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.
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
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
great vid bro, im getting weights soon I used to be pretty fit but gained a bad body over covid when ended having to work a night shift job and felt unmotivated with everything. need to start getting back into it because it was the best i felt
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 !
@@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. 👍🥂
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.
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
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 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.
@@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 💪
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.
It's crazy bro, I remember watching this video for the first time a few months ago before I started working out. Back then I didn't know anything, but know after 6 months of working out and dieting, I have learned a lot of stuff. Well let's see what future me has to say.
Hamza i would love for you too do a full workout guide like you do with the mental health guide, a long video giving us all the information we need, what muscles are affected by what excercise, best ones to do, how often to train the muscles and just a general routine we could follow 😁
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.
His pants are a second away from showing his multiplier unit
Lol
FR BRUH
Fr
Multiplier unit? Who tf says that as a name?
🤣🤣🤣🤣🤣🤣🤣
I have never seen anyone talk about neck but those photos you showed are enough to convince me to train it
It's a vital muscle but you'll never see it in any workout routines
neck and traps go hand in hand along with the shoulders to make you look bigger and wider
Bro fr🤣🤣🤣🤣
@alphadestiny and team 3d alpha
N Jeff Nippard keep talking about it.
never skip neck day
I want to build an aesthetic body, not because I want to attract people but because I can feel good about how I look
Then stop playing video games and start working
@@romanferrari I do workout, my friend
@@crippys nice job bro you should stop playing games though
@@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
@@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.
OGs still know the video as the No BS Guide on how to build an Aesthetic Body
yeah he changed the title tf
@@liamnilssonIFS never change a winning team (don't remember who said that)
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
@@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. 🚹
@@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.
@@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...
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
And congrats on your results Optify!
Him: your probably here to attract girls
Me:i wanna cosplay a jojo character
Lmao
A true chad. I want both though get those weeb thotties slurping and saying Ara ara
😂😂😂 this is 2 good
Same gotta tone up for the anime conventions
Fax
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)
@@Blizzard10 is there a disadvantage?
@@pokeforest2782 it's still developing so adding stress in neck before adolescense (develop) can be bad.
Ye back (most lats) is doing much too
@@DanielLikesEggshow?
@@Rohan.863 its on development
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
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!
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.
You can do it
41 is young... You can do it easy. I was 33 years old when I trained and gained 3 inch in height.
@kurusnyok i went from 5'2 to 5'56. I did Yoga And height affirmations 💖 that's it.
@@subhadra_ wait what? 24 times to 48 time a day? Yoga?
W dad
His voice is so deep, it can hit the g-spot
I do speak in a ‘come hither’ vibration
🤣🤣🤣🤣lmao
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.
@@cooliodiablo4571 or… he just has a deep voice
@@cooliodiablo4571 cope lmao
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.
Nice man
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
This feels like the half blood prince book. Don't cut it, crush it with knife.
Hahahahahah my favourite comment
Perfect video summary haha
buh buh....bUt the inStRUcTIons SpeCiFicallY sAid......
@@brockrock2359 😂🤣
As I soon as I seen neck on the list I subscribed.
3x a week on the neck harness is changing my life
do shrugs it hits neck almost as much as it hits traps. Shrugs underrated af
@@nicnadu0515 shrugs hit upper traps not neck
@@DennisJosephin Upper traps are literally the entire back of your neck.
@@Eirud but is still not your neck muscles
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.
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.
@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.
Bro is an angel in disguise thank you so much brother appreciate it
Is this workout for the aesthetic and natural body?
Do i do this for aesthetic body workout?
What is the ivan strech, side reach
Even for females this is really motivating, sometimes we all just need a little motivation in our lives to start improving ourselves!
hope you achieve your goals
True
Good go get it
agree
GO FOR IT! you got this cheif
"Building the perfect scenario" was my favorite bit.
Definitely build a situation where you enjoy the work you put in and exercise becomes second nature. Take it from a guy who had his progress torn down after my routine was disrupted.
I'm happy to report I'm back at it and surprisingly better than i was before. Definitely saving this vid for future replays and motivation.
ty Ganon. how's Hyrule Castle?
@@David_prod-eNGee Quite uneventful without Link coming to dethrone me. Maybe he's taking advice from the video too so he won't look like a noodle next time we "talk."
@@thatsexyganon5648 😂
I lost all my progress too but who cares I've gained confidence from this
fr i stopped after cutting my routine and completely just not doing it now im starting again
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
The last part is the greatest advice, not only used in only exercising but that mindset can be used to improve anything
Man, never seen such a straight forward video. Huge respect!
Thank you brother 🤝 more vids like this one on my channel
I personally don't care about the opposite sex. I'm originally skinny at the start of quarantine and now I realized that I'm starting to get fat
me to but i was skinny for like 5 years of my life and ive been fat for 12 years
i eat one piece of lettuce and gain like 30 pounds it sucks good thing im tall or i would look like a chode
@@king-vn6fb my parents are like eat more you need to gain some fat your so skinny and now that I gain some weight they are telling me to workout😭
@@stephenjaybuisan4202 yeah it's annoying af one day we will look like greek gods
@@king-vn6fb I actually did a exercise yesterday and rn now my abdominal and shoulder hurts I'm working on legs today
the "make sure your future self isn't looking back at you today" quote was powerful asf! thanks Hamza!
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 🙏
No shot this video really worked for you?
I’m just here because college coaches take a second look if you’re built
Pack on the mass and get into first draft brother
The hell is that profile pic. If that's you MAN you need some exercise. Seriously tho, look after yourself
@@whotesamurai lol
@@whotesamurai lmao nah it’s just some fat rapper
@@DeeRemedy never had seen some body have that.
U cant outtrain a bad diet. So true. I have justed started to eat healthier options and im already getting leaner and less puffy
dirty bulk
Dirty.bulks are a waste of time
Bulking in general a waste of time
@@boomer8066 so u shouldn't gain any muscle??
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.
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.
ngl you kind of jinxed it
here where everything started
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.
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
@@GOATS10M if you're skinny then i definitely think you could get a six pack in 3 months with the right nutrition
Is this a re upload? Vid is only a year old lol
@@Magnetcross Actually video was uploaded almost 3 years ago in 2019
Nice Job bro💯🤝
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!
you're welcome brother
@@Hamza97 kya hal hai
@@syrupygamer6548 badiya tu suna
So refreshing to hear someone speak honestly about attractiveness.
Guys, this is where it all begun
“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
A nice ass is definitely appreciated by most girls from what I've seen as well
@@jery3385 FR FR
@@jery3385 but face is way more appreciated by girls from what I have seen my guy. So I dont workout.
@@kinderbueno3295 but wait, here me out, what about a handsome face AND a nice body.
@@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.
Wow, at first I wasn't expecting this to be good. But after watching the video, I subscribed. Thanks for the tips, mate!
You’re welcome brother, welcome to the tribe
Dude all I'm gonna say is that I needed this video. Thank you for the help man.
the only advice i needed from this video.... "make sure your future self thanks you for the work you're putting into today". that hit hard
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
Thank you for that detailed comment brother, hopefully that helps someone
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.
@@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.
@@manireader3435 how did you calculate that? If that’s just an app can you tell me which one. Thanks
Serious question about #2, do you have any good sources for workout programs put together by those professionals? Where can I find "good programs?"
1:57 yo chill,a bit to low there 😂
MAN YOU ARE A KING !!!!!! This is simple, straight forward and it helps so much. Ohter videos are so complicated and hard to understand, but this is gold. Thanks so much
I am not going to do this to attract girls. While I definitively want that, I am doing it for myself.
This one's a gem and this guy is from heaven
Zyzz said you’re gonna make it
@@Hamza97 brah
@@Hamza97 veni vidi vici brah, you mirin’?
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
Thank you HAMZA I'ma start working my neck out more hoping it can sharpen my jawline
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.
we all know you want girls
@@beyondzeke7586 I want girl but the thing is I said Im not here to attract women.
Yes sir, get better bro.
Let’s all be honest when we were younger we all watched that video how to get a six pack in 3 minitd
😂😂
I'm sure you meant sixpackshortcuts...
I miss the days when I thought that actually worked
This was truly a no bullsh*t guide, thanks a ton!
keep up the grind king
Great stuff bro, also been working out for a WHILE now so I know this video is actually helpful
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.
Aren’t you at an advantage since shorter people get ripped faster?
@@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.
@@chido5945 I don't know about every short person but I do fast, too bad I am a lazy bastard
@@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.
@@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
Noel Deyzel and you honestly are carrying me through this.😂👌
Lol same
M
Same daddy Noel
Daddy Noel
i love the fact that were all boys just tryna get ripped together lol
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.
Your here to attract girls, hmm fair enough ig
W mindset W grindset
you got this bro!!!
That's it? Most dudes workout out just to be as strong and sexier than ever not just for girls brother
Ong I'm tired of being fat
thanks for a real video and not a advertisement disguised as self help
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.
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
"This isn't a 10 minute, 15 second video"
No, it's an 11 minute, 16 second video.
17 sec
@@JahAwan and 00000.3 milliseconds
Keepin’ it real
The man in 1:15 looks a lot like my friend. I appreciate the inspiration. Along with a year-long beard journey, I'm beginning mine in the new year. I fell a little short during quarantine, and now that I've been in college for half a year, I want to get back into the training life. GREAT work with the video man, keep goin!
Thank You Hamza these videos have dramatically improved my routine
This is what I needed to hear. Not all the “eat this, do this, get motivated”. Appreciate this my man
Wtf your voice is just so good with this music it lowkey sounds like some freestyle
the thing about the diet just inspired me so much. Due to my poor eating habits i was very discouraged to get anything done. Thank you Hamza
Im actually 11, but i have the same goals and want to become a better person
W lil bro
Don't lift weights too early you will get an injury and stunt your growth.
If you wanna exercise do bodyweight like pushups, sit ups, planks, etc, and play sports, that's how I grew up, I was a boxer and only started lifting weights when I become 17
@@clashoclan3371 Do more research. It doesn't stunt growth.
@@clashoclan3371 Lifting weights doesn't stunt growth plates
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.
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 :/
@@whatevvvv calisthenics
@@sergsergesrgergseg oh thanks I'm doing those, and I've been noticing growth it's so fun
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 .
Guys im 15 now 💯
You really didn’t lie when you said no bullshit. Thank you 🙏
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.
My friend loves your content, and even though you have a lot of haters and people that disagree, it’s quite admirable you push through that. Keep it up and be authentic.
Him: you are a man in 13 to 30 age
Me:a mom of two
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.
hamza really ate the words of saying eat whatever😭 he really leveled up fr from here his growth is insane inspirational
Hey man I just wanna say thanks for all the advice it’s really helped and I’m Omw to building the body I want ✌️
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.
Bro I don’t even get meh girls
@@user-sx4kh6bj4q 🤣🤣
Yikes
@@user-sx4kh6bj4q For me the anxiety and fear of fucking up is the problem (I suppose that’s the problem for most people though).
@@user-sx4kh6bj4q Ah... :/
this is probably the best guide ive ever seen,really simple,proves you everything he says makes sence,like it really is a great guide
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
Liked that last thing you said knock some sense into my younger self to work harder. Future self thank for the work i put in.
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
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
great vid bro, im getting weights soon I used to be pretty fit but gained a bad body over covid when ended having to work a night shift job and felt unmotivated with everything. need to start getting back into it because it was the best i felt
Honestly I started working out 3 months ago and sleeping for like an hour in the afternoon really helped a lot with my training recovery.
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 !
Gl fam
I bet you didn’t start
@@sledge2105 i did !
@@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. 👍🥂
@@sledge2105 thank you 🙏. No worries. Hope you are feeling better each day!
I’ve seen probably hundreds of videos of this scenario but this one is just perfect to me so thank you so much 🙏
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.
How about now?
The last point was extremely great, greatful for that Hamza 💐
Starting my journey here, thanks for an intelligent and personal intro into some reality’s in the game
You’re welcome brother
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
Age 32 here I'm still going to follow this video!
thank you, genuinely
super high quality i enjoyed the watch and gotten a few very good tips loved it
That’s great to hear, thank you for letting me know and good luck with your training :)
Get more than 8 hours of sleep
*Laughs in 5hrs on average* xD
5,that's 4 more than mine
@@sheesh1667 4 more? That's 5 more than mine... No sleep gang
Goodluck making muscles then bruv , cause you sure ain't makin one with that conditioning
My average is 4 to 6
straight to point. subbed. Love the community
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.
what's your workout split?
@@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.
@@sandman9932 isn't that bro split?
@@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 💪
😋
Extremely helpful even for someone with a great body! Thank you.
You’re welcome brother
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.
Welcome to the cult
Brother Hamza,
Thank you
I am going to the gym with 3 of my friends around 3 times a week and hopefully I'll reach your level one day
good luck
"no such thing as overtraining, just under recovery". That's a good ass quote
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.
same gotta change for the better while we can
why are we the samese
same lmao
Literally me tf
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.
It's crazy bro, I remember watching this video for the first time a few months ago before I started working out. Back then I didn't know anything, but know after 6 months of working out and dieting, I have learned a lot of stuff. Well let's see what future me has to say.
Love the Music in the Clip! Thanks for the Advice!
thanks for this video, this really changed my outlook on weight training, and I definitely benefitted from this. keep it up!
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
Im 26 btw🤣
That’s awesome, well done man
@@Hamza97 cheers bruz i live in Australia I replaced beef with Kangaroo fillets the leanest red meat going around :)🇦🇺👊
@@churcuz3513 damn man! how does it taste
@@risichad a lot like venison if you've ever tried that :)
Hamza i would love for you too do a full workout guide like you do with the mental health guide, a long video giving us all the information we need, what muscles are affected by what excercise, best ones to do, how often to train the muscles and just a general routine we could follow 😁
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.