Essential Workout and Nutrition Guide

Some beginner bodybuilders get up at 5 a.m., crush via 90-minute coaching classes, sacrifice alcohol and cheat meals, and decide to nothing however “clear” consuming.

All within the title of pushing their our bodies to their limits.

Others select a celeb or athlete with rock-hard abs and bulging biceps they, too, crave.

Possibly it’s Hugh Jackman (circa Wolverine), Bruce Lee, Rocky-era Sylvester Stallone, or none apart from Dwayne “The Rock” Johnson.

However what occurs when your best physique dates again to 900 BC Historical Greece?

In the event you’re itching for a symmetrical, cumbersome, and low-fat physique, right here’s the last word information to constructing a Greek God physique — from the exercise and food plan plan to best measurements.

What’s a Greek God Physique?

A Greek God’s physique is a near-exact reproduction of basic Greek God sculptures (those with shirtless beefy guys sporting conventional wreaths on their heads with tridents or swords in hand).

If Gods like Apollo or Hercules aren’t ringing a bell, a minimum of build-wise, contemplate sure actors in Hollywood motion pictures like Brad Pitt in Troy or Gerard Butler as King Leonidas in 300.

Typically, this physique will embrace:

• Robust, dense muscular tissues
• Low physique fats proportion (nearer to 8-10%)
• An ultra-wide V-taper and slim waist circumference
• Properly-defined leg muscular tissues
• Rounded and ponderous biceps, triceps, shoulders, and pectorals
• Symmetry (no muscular tissues are stealing the present from lagging ones)

The Greek God physique is the textbook definition of “aesthetic,” due to its concentrate on symmetry and muscular steadiness, which you’ll uncover later when discussing the Golden Ratio.

However in the event you’re struggling within the relationship division, sculpting muscle mass like this would possibly earn you ogling eyes when you’re shirtless on the seaside or pumping iron in a tank high.

In a phrase, you’ll look (and really feel) “ripped.”

Greek God Physique Measurements

The “Father of Trendy Bodybuilding” was a Victorian-era bodybuilder hailing from Prussia by the title of Eugen Sandow. By right now’s requirements, Sandow was “forward of his time” together with his understanding of the human physique.

Within the late 1800s, Sandow wowed audiences together with his brute power power and athleticism, one arm snatching 180 lbs and performing backflips with 30+ lb weights in every hand.

However his 5’9”, 185 lb construct with the next measurements wasn’t a fluke:

• Biceps: 18”
• Chest: 48”
• Waist: 30”
• Higher leg: 27”
• Calves: 18”

Sandow admittedly visited native museums whereas lugging round a measuring tape with one objective in thoughts: to map out the bodily proportions of the creative statues to know what it takes to seem like a Greek God.

(The last word aesthetic physique.)

He walked away with a method that future bodybuilding elites — notably 40s legend Steve Reeves — would comply with whereas chasing that basic physique of the Greek Gods.

In the event you’re able to knock out some math, we will inform you what your physique ought to seem like.

(Earlier than you hop on the lavatory scale such as you usually would, seize a measuring tape to get correct measurements.)

The Golden Ratio

Essentially the most primary method is best often called the “Golden Ratio.” In bodybuilding circles, the 1:1.618 Golden Ratio describes essentially the most aesthetic waist-to-shoulders comparability.

The desk under reveals your best shoulder width primarily based in your waist:

As you possibly can see, the Golden Ratio emphasizes a slim waist and broad shoulders.

And it would simply be the reply to your struggles within the relationship scene!

A 2006 study analyzing how the shoulder-to-waist ratio impacts a person’s luck with ladies discovered that the women see a “manlier” V-taper as extra fascinating, a minimum of within the short-term (catching on?).

The Grecian Very best: The Physique Measurements and Symmetry of a Greek Physique

Now, in the event you’ve ever seen Zeus or Poseidon from Greek mythology, you understand that there’s way more to their physiques than a slim waist and broad shoulder width on a large higher physique.

(Think about historic Greek sculptures of Hercules with toothpick legs or pool-noodle arms.)

These physiques have good proportions however are inadvertently an “athletic construct.”

Sandow later coated the remainder in what’s now often called the “Grecian Very best.”

To determine how muscular your flexed arms, calves, thighs, and chest must be, you first have to measure your knee circumference and non-dominant wrist circumference.

With these numbers in thoughts, right here’s how the opposite necessary physique elements ought to examine:

Say your measurements are a 7” wrist, 34” waist, and 13” knee. Plugging these numbers into the straightforward equations above, your best physique primarily based on every key muscle group can be round:

• Flexed Higher Arms: 17.5”
• Flexed Calves: 17.5”
• Shoulder Circumference: 55”
• Chest Circumference: 45.5”
• Higher Leg Circumference: 22.75”

Now, keep in mind …

The one motives behind these measurements are aesthetic symmetry and steadiness between main muscle teams. 22” higher legs received’t aid you squat 300 lbs, nor will 17.5” biceps depart you with 500 Tinder matches.

These outcomes require slightly additional work, notably a profitable power coaching program and — you understand — not letting your ego management your character!

(If these formulation look acquainted, you would possibly know them higher as the “Adonis Index,” which, we’ll admit, sounds rather a lot cooler.)

Very best Physique Fats Share For a Greek God’s Physique

If you wish to seem like a Greek God, reworking your physique into the modern-day Hercules or Dionysus, that you must wage a two-part battle: bulking up and torching appreciable fats.

For this spectacular physique, that you must have a low physique fats stage round 8-10%.

To get there, that you must measure your extra fats with skinfold calipers. Use a calculator like this one to study the place to take these measurements earlier than plugging them into the method.

Now, why is 8-10% the unofficial Grecian best?

While you plummet to sub-10%, you’ll begin to see your abs chipping via, veins bulging via every higher arm and forearm, and lean legs.

Nevertheless, something under 8% and sustaining that Greek God construct might imply dehydrating your self, weakening your bones, and risking malnutrition.

As identified in a 2013 study, dropping an excessive amount of weight can decrease your coronary heart charge (53 to 27) and blood strain (132/69 to 104/56) to harmful ranges, probably taking a toll in your coronary heart well being.

Take it simple on the crash diets!

Earlier than We Proceed …

Making an attempt to get a physique like Zeus is moderately cut-and-dry in terms of the tip outcomes.

Nevertheless, constructing a Greek God physique is dependent upon whether or not you’re beginning with a low-hanging beer intestine or an already-built decently muscular physique.

Are you ranging from scratch at sq. one?

Or are you merely placing a number of prideful ending touches on already distinguished muscle teams?

Since you understand coaching and vitamin aren’t one-size-fits-all, you might have to adapt your plans to match your objectives. With that, let’s get to the Greek God exercise and food plan plan!

The Greek God Physique Exercise Plan

The standard physique of the Greek Gods boils down to a couple goal areas and ideas.

These embrace sculpting broad shoulders, constructing super-wide lats, puffing up your pectorals, constructing noticeably muscular arms, and growing symmetry in all places else (actually, in all places!).

Let’s get into the nitty-gritty particulars.

The Greek God Exercise Ideas

Now that you understand which muscle teams take high precedence, you additionally have to construct a Greek God routine that effectively builds power and mass.

Keep in mind, you’re aiming for big and dense muscular tissues!

That requires slightly bodybuilding know-how, together with these rules:

Reps

Now, usually we’re shouting “8-12 reps” from the rooftops. And, that’s as a result of practically each coaching group — together with the ACSM — regards that vary as the very best for hypertrophy.

Nevertheless, you may make a case for extra or fewer reps once you add density to the image.

We’re going to concentrate on two ranges specifically.

The consensus appears to be that 8-12 reps are perfect for an sufficient time below pressure (TUT), muscle tearing (and later muscle progress), and reaching that blood-pooling “pump.”

However sub-five rep units have a novel edge, which is inserting a heavier load in your muscular tissues for a fewer variety of reps permits you to prepare for basic power, thickening your muscle fibers and ramping up your PRs.

Carry heavier, get stronger, get that Greek God’s physique.

Select rep ranges between 1-12.

Coaching Days Per Week (& %1RM)

Once more, the Greek God Physique sends us one other twist since twice every week is often the “gold commonplace” for sculpting substantial mass (in keeping with a 2016 study).

We’re going to suggest three coaching classes complete per week.

Just a little startled? Right here’s why.

In the event you’re sometimes following an 8-12 rep scheme, you’re maxing out at 71-81% of your 1RM. Drop your upper-end objective to 5 reps, even when just for a number of units, and that quantity inflates to 89%.

You want time to get well between exercises earlier than hitting the identical muscle group once more. Now, the advice is between 48-72 hours after actions just like the squat, leg press, and bench press (in keeping with a 2019 study).

Or, principally, the compound lifts, which you must use to steer each exercise session.

And, in the event you’re ramping up the depth even barely, one other day or two of relaxation can return you to full power, guaranteeing you’ll be at close to 100% by the point you hit the rack once more.

The heavier you possibly can raise and the extra reps you possibly can crank out, the extra muscle progress you’ll see!

Relaxation Between Units

The variety of seconds (or minutes) you wedge between units is among the many most hotly contested topics within the bodybuilding neighborhood — amongst many.

Because you’re eyeing decrease reps, greater resistance, and boosted power and measurement, let’s lean on 2009 research suggesting that your muscular tissues require much more restoration time between units.

Ready slightly longer than your commonplace 30-60 of relaxation may set off a higher anabolic hormone response, resulting in much more spectacular muscle progress on your Greek God physique.

Anticipate between 1-2 minutes of relaxation between units, particularly on compound actions!

The Exercise Program Schedule

You’ll uncover three exercises under which might be part of our newest routine rollout. There are two methods you possibly can prepare your exercises in the course of the week.

First …

• Monday: Exercise A
• Tuesday: Relaxation
• Wednesday: Exercise B
• Thursday: Relaxation
• Friday: Exercise C
• Saturday: Relaxation
• Sunday: Relaxation

Or, you possibly can maintain to an every-other-day sample. In different phrases, as a substitute of getting one in all your relaxation days on Sunday, you possibly can cycle again to Exercise A, depart the next Monday as a relaxation day, and so forth.

This routine resembles a category Push Pull Legs (PPL) setup with extra emphasis in your higher physique.

Now, right here’s the exercise:

(To your health journey, all you want are free weights and machines; a primary gymnasium membership will do however we don’t wish to mislead you. You’ll be able to nonetheless build a Greek God physique with calisthenics too).

A very powerful issues are following the exercise plan and coaching arduous.

Exercise A – Quadriceps, Hamstrings, & Calves

• Again Squats – 4 units x 3-5 reps [90 sec. rest between sets]
• Romanian Deadlifts – 4 units x 3-5 reps [90 sec. rest between sets]
• Sumo Deadlift – 3 units x 8-10 reps [90 sec. rest between sets]
• Barbell Good Morning – 3 units x 8-10 reps [90 sec. rest between sets]
• Standing Calf Elevate – 2 units x 15 reps [90 sec. rest between sets]

Exercise B – Chest, Triceps, & Abs

• Bench Press – 4 units x 3-5 reps [90 sec. rest between sets]
• Incline Bench Press – 3 units x 8-10 reps [90 sec. rest between sets]
• Dumbbell Lateral Raises – 3 units x 8-10 reps [90 sec. rest between sets]
• Barbell French Press – 3 units x 8-10 reps [90 sec. rest between sets]
• Weighted Sit-Up – 3 units x 10-12 reps [90 sec. rest between sets]

Exercise C – Again, Traps, & Biceps

• Pull-Up – 4 units x 3-5 reps [90 sec. rest between sets]
• Bent-Over Row – 4 units x 3-5 reps [90 sec. rest between sets]
• Dumbbell Shrug – 3 units x 8-10 reps [90 sec. rest between sets]
• Dumbbell Bicep Curl – 3 units x 8-10 reps [90 sec. rest between sets]
• Rear Deltoid Elevate – 3 units x 10-12 reps [90 sec. rest between sets]

The Weight loss plan And Vitamin Plan

Turning your Herculean goals right into a actuality is a bit more difficult than following an already laid-out exercise routine (for apparent causes).

Not solely do you must forfeit your nightly brews, McDonald’s or Chick-fil-A pit stops, and customary delicacies (like additional whipped cream), however you even have to think about these three issues:

• Energy
• Macros (protein, fat, carbohydrates)
• Dietary supplements

How Many Energy Ought to You Eat?

In the event you keep in mind from earlier, your physique fats proportion ought to hover round 8-10% for this physique kind. That leaves you with a number of choices concerning your future recreation plan:

1. Slicing all the way down to your best BF% earlier than bulking
2. Bulking to your Grecian Very best earlier than chopping

No matter the place you’re beginning, that you must work out your TDEE — complete each day power expenditure. In different phrases, sticking to your each day routine, what number of energy do you burn?

You should utilize this calculator to find the calorie consumption that you must keep your weight. In the event you’re 26 years outdated, 5’9”, 160 lbs, with an workplace job, you want 2,035 energy each day!

If You’re Bulking …

Add about 10-20% to your TDEE (or about 200-300 energy), in keeping with a 2019 study trying into low season bodybuilders bulking up.

If You’re Slicing …

Attempt to lose about 0.5-1% of your physique weight per week to stop muscle loss. For reference, a pound of fats is about 3500 energy.

Multiply your physique weight by 1%, multiply that by 3500, and divide that quantity by seven — that’s your each day calorie deficit to goal for.

Macros: How A lot Protein, Carbs, and Fats Ought to You Eat?

Attaining the Greek God physique additionally means fueling your physique for both fats loss or muscle mass. However curiously sufficient, the 2 objectives share related macronutrient breakdowns.

In a 2004 study detailing what bodybuilders eat within the six weeks main as much as competitors and within the low season, maximal fats loss and mass positive aspects got here from a food plan with:

(The important thing distinction between in-season and low season bodybuilding diets tends to be what number of energy you’ll eat per day.)

In fact, these percentages will match up with the variety of energy you eat per day. For instance, in case your calorie consumption objective sits at a gradual 2,500, you must goal for:

• 750-875 energy value of protein
• 1,125-1,500 energy of carbohydrates
• 375-750 energy from fat

And, in the event you discover you’re taking up an excessive amount of extra weight or really feel worn out out of your Greek God exercise program, be happy to inch nearer to the upper or decrease ends.

After a meal or two, you’ll understand that monitoring these numbers can grow to be a blur. That’s why food plan apps like MyFitnessPal can put your dietary consumption into a greater perspective and enhance your means to lose fats or construct muscle.

If you wish to get simplistic, crucial issues to do along with your food plan are to:

• Keep on with your each day allotted energy
• Eat excessive protein
• Eat average to low fats

Comply with these guidelines, and also you’ll most likely be OK.

Dietary supplements

Maybe the largest make-or-break in your Greek God plan isn’t what you’re munching on for dinner or once you’re sneaking downstairs on your nightly midnight snack.

Dietary supplements can decide up the slack and enhance your means to achieve muscle. In the event you determine to make use of any three dietary supplements to sneak into Poseidon territory, we suggest:

Creatine

Creatine is the complement that does all of it, particularly in the event you crave heavier lifts, large muscle acquire, and sheer confidence within the gymnasium.

The outcomes are earth-shattering (okay, possibly that’s a tad dramatic, however they’re nonetheless spectacular). Right here’s what a 12-week clinical trial from 1999 found — creatine vs. placebo:

• Double the mass progress (6.3% vs. 3.1%)
• 8% higher bench and squat will increase
• 24% extra Kind I muscle fiber progress

As a Greek God-bod chaser, 5-10g of creatine per day might help you get well quicker all through your exercise program, improve muscle measurement, and thicken your already-existing pythons!

You continue to want to coach arduous and depart the gymnasium on relaxation days, however including creatine gives you just a bit increase.

Whey Protein Powder

Constructing/sustaining muscle requires about 0.8g of protein per pound of physique weight generally.

And, let’s be trustworthy, these on-line consuming plans suggesting grilled hen 3-4 occasions a day don’t take boredom or low urge for food into consideration.

That’s the place most beginner lifters seize for whey protein powder.

Whey protein powders with 20-40g of protein per scoop are an ideal pick-me-up post-workout and might preserve your protein consumption in examine in the event you’re low by the night.

(A 2017 study discovered that dosing with 25g of whey protein at evening post-training can enhance protein ranges after 10 hours and might fast-track restoration and muscle restore between exercises as a result of it’s thought of a “quick digestible protein.”)

Moreover, protein powders come from completely different manufacturers and in all kinds of flavors so discovering one thing scrumptious and high-quality shouldn’t be an issue.

Pre-Exercise Powder

Pre-workout powder doesn’t work miracles. In different phrases, caffeine, the principle lively ingredient, received’t ship superhuman power and catapult your 150 lb bench to a 300 lb PR.

In keeping with 2019 research, most pre-workout customers rely upon these dietary supplements for:

• Extra power and focus (89%)
• Improved muscular endurance (37.3%)
• Rising blood movement — or the basic lifting “pump” (37%)
• Better muscular power (30%)
• Extra muscle mass (13%)

With a scoop of pre-workout powder half-hour earlier than a exercise, you would possibly expertise higher psychological focus whereas lifting, lengthier endurance, and higher restoration post-workout.

Observe: In the event you do determine to supplement with pre-workout and don’t wish to “really feel jittery,” contemplate blends with out beta-alanine.

It is likely to be extra placebo than something, along with your thoughts tricking you into pondering you’re extra energized than you might be.

Would Historical Greeks give it a strive for an additional increase of power? Most likely.

What You Ought to & Shouldn’t Eat

The bonus about following the Greek God food plan is that you could apply the IIFYM rule (quick for “If It Suits Your Macros”). The desk under particulars which meals you must and shouldn’t eat:

Whether or not you’re attempting to shed pounds or acquire muscle, the objective is for nearly each calorie to imply one thing. For instance, common soda has sugar, which equals carbs, however those self same carbs would gasoline your physique higher within the type of rice.

And whereas, sure, ice cream and cheese have protein, it’s a greater choice to stay to lean meats as a major supply.

Be versatile and prepared to surrender your favourite meals sometimes.

How Lengthy Will It Take to Get a Greek God Physique?

In all honesty, the time it takes to realize this physique composition is dependent upon:

• The place you’re beginning
• How a lot physique fats you must lose to succeed in 8-10%
• What number of inches you must acquire from shoulders to calves

It’s secure to lose fats on the charge of about 1-2% of your present BF per week.

If the ultimate leg of your journey to resemble a Greek God was slimming down and revealing well-defined muscular tissues, right here’s how a lot time it might take:

In the event you’re keen so as to add slightly lean bulk to your muscular construct, your Greek God physique objectives are probably a number of months to 2 years away.

Sure, it’s a protracted journey. Nevertheless, with a clear and nutritious diet, a three-day exercise plan, and dietary supplements in your routine, you will get that broad chest quicker than you suppose.

Keep in mind, the objective is progressive overload. When you possibly can tack on 30-40 kilos six months down the street, you understand that you simply’re each stronger and your muscular tissues are bigger!

How Reasonable Is It to Get a Greek God Physique?

In the event you gazed at this physique kind and thought to your self “this may by no means be me”, suppose once more as a result of nearly anybody can develop the muscle and symmetry that’s required.

The issues that would cease you from growing your physique (i.e., constructing muscle and burning fats) are harm, illness, dangerous genetics, or one thing that’s completely out of your management.

But when the Historical Greeks might do it (we’re assuming)… so are you able to!

With correct coaching and vitamin, you will get near this best physique in the event you put within the arduous work, consistency, and dedication. Simply be lifelike…

Remaining Ideas on Learn how to Construct a Greek God Physique

Like most bodily health objectives, constructing a Greek God physique isn’t rocket science, however it’s not a stroll within the park both.

Constructing power, gaining muscle, and reaching muscular symmetry takes effort and time.

However when you’re prepared, begin coaching arduous with a dependable workout program, get good vitamin below your belt, and also you’ll be there in about 6-24 months.

Greek God Physique FAQs

What’s the Greek God physique?

The Greek God physique could be outlined as a lean (8-10% physique fats), muscular, and athlete-like physique that’s symmetrical and balanced with nobody muscle group overshadowing the opposite. It’s characterised by having a large shoulder width compared to your waist measurement.

Which Greek God had the very best physique?

The Greek Gods with the very best physique embrace Hercules, Zeus, and Posideon. All three are well-known for his or her bodily power, energy, and dominance.

How do you get a Greek God physique?

Getting a Greek God physique is all about constructing muscle, following correct vitamin, and staying constant. You must comply with a resistance-training program with compound workout routines to stimulate muscle hypertrophy in your shoulders, chest, and arms to construct a noticeable v-shape. Pair that with a macro-based vitamin plan that focuses on numerous protein and wholesome fat and also you’re properly in your means.

How lengthy does it take to get a Greek God Physique?

The timeline for Greek God physique improvement varies, relying in your present physique fats and muscle tissue and the way a lot arduous work you spend money on the method. On common, it could take between 6-24 months or longer to get there.