Most Attractive Male Physique

most attractive male physique

In this article, I’ll discuss the ideal male physique for physical attractiveness. Since this can be a subjective topic, especially if you ask women, we need to dive deep into the science.

The research has shown that a lean physique with low body fat, broad shoulders, and a large chest is the most attractive type of physique to women. 

But there’s more that goes into it. What actually constitutes the most attractive physique might surprise you. So, if you’re trying to lift more plates so you can get more dates, then read on.

Table of Contents

Importance of a Good Body
Body Attractiveness Science
-Proportions and Muscularity
-Face vs. Body
-How Big Should You Get?
-Handgrip Strength
-Body Hair
The Ideal Physique
-Ideal Proportions for Attractiveness
-Body Fat
Adonis Index
How to Train
-Compound Exercises
-Posture Exercises
-Neck Training

Importance of a Good Body

Having an attractive, dominant physique is one of the most important qualities you can have as a man. It’ll streamline your whole life, make it easier to get a job, and make you healthier. But mainly, it will give your dating life a massive boost. Your amount of short term sex partners will skyrocket if you go from being skinny to jacked. Seeing broad shoulders for women produces the same feeling that seeing a nice ass does for men.

Hönekopp et al. performed a study on 80 men and 27 female raters, looking at physical fitness and attractiveness. They hypothesized that physical fitness increased your value as a mate in ancient times.

Physically fit men, as compared to their less fit peers, (a) could probably better care for themselves and their family without risking health-threatening overexertion (Mackinnon, 2000); (b) they were better prepared for the challenges of male-male violence ubiquitous in ancestral life (Keeley, 1996); and (c) they could use aggression more successfully to co-opt the resources of others, to elevate their own status and to protect their mates and their mates’ children against violence (Buss, 2004; Smuts, 1992). Finally, (d) physically fit fathers probably bestowed this advantage to their offspring because PF has a considerable heritable component (Maes et al., 1996; Malina & Bouchard, 1989)

This is why getting your body on point is one of the most important things you can do to increase your attractiveness. While times have changed and no longer call for physical violence, the machinery that hardwires our brains remains mostly unchanged. Women’s ability to perceive men as attractive or not isn’t just a random quirk of biology. Ultimately it’s something humans have evolved and something useful to us.

If you doubt the importance of physique, note that:

  • According to Singh (1995), the waist-hip ratio is actually a good predictor of financial success. So not only did women evolve the ability to judge a guy based on his body, but they’re justified in doing so.
  • Even if men already have money and status, they’ll have even more success by being physically fit and attractive, according to Buss (1995).
  • A study by Lukaszewski et al. (2016) demonstrated that people perceive muscular men as better leaders. Therefore, having a robust muscular frame literally gives you status.
  • This study by Frederick et al. (2007) confirms what we already know: more muscular men report more lifetime sex partners, short-term sex partners, and affairs with married women. Women rated the more muscular men as sexier, more dominant, but more volatile and less committed.

It’s not just about your strength and fitness, either. A study by Sattelmair et al. (2009) notes that a high level of physical fitness also indicates a high level of cognitive function:

There was a positive linear relationship between the number of fitness standards achieved and standardized test scores. This result held for boys and girls in both math and reading, but it was most pronounced in math. A smaller follow-up study (Castelli 2007) replicated this finding. There, physical fitness—and aerobic capacity in particular—related positively to test scores in mathematics and reading, whereas body mass index related inversely to scores.

Looking at a person’s physique gives you a handful of information about a person’s strength, stamina, health, and intelligence. It only takes a split second to evaluate someone and form a first impression. Having a chiseled physique can make all the difference in the dating and professional world.

Body Attractiveness Science

There is a lot of subjectivity and debate between both men and women about what constitutes the ideal physique. Nobody can agree on what body parts are most attractive. As a result, we’ll have to do a deep dive into the science and find out what exactly is optimal for attractiveness and what women respond to. If you don’t care and want to skip straight to the optimal physique for attractiveness, go to the ideal physique section further down.

Before I begin, let’s note that men are generally bad at estimating what constitutes an attractive physique. Thompson et al. (1992) proved that most guys overestimate how much muscle they need to be most appealing to women. Multiple studies have shown that men judge each other’s physical strength. This leads men to overcompensate how much muscle they need. Even though we want a balanced healthy physique in the opposite sex, this seems to go out the window when we’re evaluating our competition.

This bias is due to how society markets physique to men. Frederick et al. (2005) looked at popular magazines such as Cosmopolitan, Men’s Health, Men’s Fitness, and Muscle & Fitness. They found that the ideal male body these magazines market to men is far more muscular than the perfect male body these magazines market to women. Mostly, it’s because men are competing with each other. This leads the magazines to emphasize certain body parts more than they need to emphasize them for optimal attractiveness.

Everyone knows that what people say they want in a romantic partner and what they actually go for don’t always necessarily match up. Studies have proven that this is a real phenomenon, so it makes it hard to study attractiveness, especially when conducting polls/questionnaires. This study by Eastwick et al. (2011) set out to try to discover why. It used something called implicit preferences to poll men and women about their ideal dating partner.

Participants had to sort things that they liked, e.g., tequila, physical attractiveness, pizza, etc. They then had their reaction times measured. Men were better at identifying what they wanted, but women were not. Polling women on attractiveness will always be difficult and/or lead to skewed results. Women are subconsciously being influenced by society and a need to fit in. Ultimately, what goes on “under the hood” in female psychology isn’t going to be immediately apparent.

Proportions and Muscularity

Physical attractiveness: The influence of selected torso parameters – Horvath et al. (1981)
First off, your shoulder to waist ratio is the most important and is the first thing people notice. It’s the v-taper that is most obvious when looking at your silhouette. It’s the first thing people register when you walk into a room. A muscular chest will land you even more points. 

Cues of upper body strength account for most of the variance in men’s bodily attractiveness – Sell et al. (2017)
This study polled 160 college-age females by showing them pictures of college-age male physiques, but with the face blurred. Zero of the 160 females preferred weaker men. That’s how strong the effect of strength was on attractiveness.

Several things noted by the study are:

  • Strength cues correlated with attractiveness. It accounted for 70% of the variance in attractiveness.
  • Strength cues are more important than height or weight.
  • Women still emphasize height and weight. Tall, lean, strong-looking men are the ultimate.
  • The more women are afraid of crime, the more they prefer stronger looking men. The less they’re fearful of crime, the more value they’ll place on other characteristics.
  • Even though some women may prefer less dominant/masculinized faces, this doesn’t apply to the body. The stronger the body appears, the better, even across cultures.
  • Extra weight is unattractive. However, being slightly overweight and looking strong at the same time might be acceptable.

The core takeaway from the study is that the three most important factors for your physique are: how strong you look, how tall you are, and how lean you are. Two of those are in your control.

Contributions of the face and body to overall attractiveness – Peters et al. (2007)
Over 100 men and women participated in this study. They had to rate ten individuals in a randomized order with photographs of their face, their body, and the face/body combined. The study aimed to determine whether the face was used in conjunction with the body or whether women rated these qualities separately when determining overall physical attractiveness.

What happened was that ratings of the face were closer to ratings of the face/body combined than just the body ratings. This meant that the face is more critical in judgments of physical attractiveness.

Masculine Somatotype and Hirsuteness as Determinants of Sexual Attractiveness to Women – Dixson et al. 2003
This study did several questionnaires for women based around male silhouettes and concluded that:

  • Women want broad shoulders and above-average muscularity.
  • The more muscular you appear, the more attractive you are.
  • Body hair increased attractiveness, possibly because it can indicate sexual maturity.

Physical attractiveness of face and body as indicators of physical fitness in men – Hönekopp et al.
This study on 80 men and 27 female raters analyzed physical fitness and attractiveness. Physical fitness correlates with bodily attractiveness. That’s why women check out your body in the first place.


The Relationships between Symmetry and Attractiveness and Mating Relevant Decisions and Behavior: A Review – Wade (2010)
This review of physical attractiveness research in 2010 noted the following:

  • Symmetry is attractive. This is mainly because it signals developmental stability and resistance to pathogens/parasites.
  • Men with higher testosterone are usually more muscular. This either causes them to be more attractive to the opposite sex or causes them to seek out sex much more. Either way, it leads to more lifetime sex partners.
  • The size/shape of a man’s stomach relates to testosterone. Smaller stomachs are more attractive.

Body weight, waist-to-hip ratio, breasts, and hips: Role in judgments of female attractiveness and desirability for relationships – Singh et al. (1995)
A WHR of 0.9 to 0.95 is the most desirable for men according to this study, which had participants rate silhouette drawings. The participants rated men in that range as the healthiest and most attractive. Women rated them as more intelligent and better leaders.

Since this study looked at silhouettes, it shouldn’t matter if your shoulder mass comes from fat or muscle, as long as your waist is still slim enough. You could have broad shoulders, but not much musculature, or you can have naturally weak shoulders but train them up. Both will be attractive.

The influence of body weight and shape in determining female and male physical attractiveness – Swami (2007)
Waist to hip ratio is more important for females. For men, the waist to chest ratio is one of the best indicators of attractiveness/fitness.

Visual perception of male body attractiveness – Fan et al. (2005)
This study had both males and females rate about 100 male bodies. The study determined that the volume height index is “the most important visual cue to male body attractiveness.” However, the average person can’t measure or estimate this parameter much accuracy, which makes it pretty much worthless for us. However, the study also found that:

  • Waist-chest ratio (WCR) had an optimal range of 0.75.
  • A lower WCR makes men more attractive, which is in agreement with the study done by .
  • Between WCR, BMI, and WHR, the WCR was the most important for physical attractiveness.

For both sexes, face attractiveness predicted overall attractiveness more strongly than did body attractiveness, and this difference was significant in males.

Therefore, even though your body needs to be on point, paying more attention to your face will still reap you more results.

An Eye Tracking Examination of Men’s Attractiveness by Conceptive Risk Women – Garza et al. (2017)
This eye-tracking study looked at 90 Mexican-American women aged 18-38 and tracked where their gaze went to first. So if you like Latina girls, pay attention.

In both the early and late stages of visual attraction processing, the women first directed their gaze to the upper body. The eye gaze first went to the chest, then the head, midriff, and legs. The midriff (the area between the chest and waist) received a lot of attention. It’s a crucial region in determining the overall health of the male and the waist-to-chest ratio. Whether the men had chest hair or not didn’t seem to matter.

Characteristics of male attractiveness for women – Maisey et al. (1999)
Waist to chest ratio is one of the most important markers for physical attractiveness. Even a small change can have a significant impact. WHR contributed to 56% of the variance. BMI contributed to 12% of the variance, and the waist-to-hip ratio was not very significant.

What is an attractive body? Using an interactive 3D program to create the ideal body for you and your partner. – Crossley et al. (2012)
This study used a 3d modeling software to produce a photorealistic photo of a virtual male or female body. Both men and women created their ideal most attractive physiques. Both males and females picked a BMI of 25 and WCR of 0.75 as the most attractive for men.

So far, science seems to conclude that having a waist to chest ratio (WCR) of 0.7 is one of the most significant markers of attractiveness. Maisey et al., 1999 and Swami et al., 2007 both support these findings. A study by Swami et al. (2005) concluded that “In urban settings, WCR was the primary component of attractiveness ratings.”

Face vs. Body

The relative importance of the face and body in judgments of human physical attractiveness – Currie et al. (2009)

This study looked at 127 men and 133 women. Researchers showed the participants images of 10 people of the opposite sex. Some pictures just had the body or face, and some pictures had the body and face combined. Ratings of the face were better predictors of overall attractiveness than ratings of the body. So, while getting your body on point is a must, the face is ultimately a far more critical area. However, the study also noted something interesting:

The male models with the three lowest mean ratings of their bodies had mean combined face and body ratings lower than either the independent body ratings or the independent face ratings. This suggests that the body needs to be above a certain level of attractiveness before the overall physical attractiveness is rated at a higher level.

If you’re someone with a great face but obese or have nonexistent musculature, then you can pretty much be sure that your physique is in-fact what’s holding you back.

You’re only as pretty as you feel: Facial expression as a determinant of physical attractiveness – Mueser et al. (1984)
The face is a slightly better predictive indicator of overall attractiveness, according to this study.

A survey by Dr. Felix polled men and women on what feature they found the most attractive on the opposite sex. The chest comes in the lead with the most votes, and then hair, and then arms. Contrary to the previous studies, women rated the face second to last and the legs as dead last. So, if you’re skipping leg day, I don’t condone your actions, but you’re not necessarily in the wrong according to this survey.

face vs body

As far as the face, I’m inclined to trust the three other studies that demonstrated the importance of the face over this poll. Considering that what people say they like and what they actually respond to is usually different, I’d take this poll with a grain of salt. Putting the face last is the more politically correct and socially conditioned response for women. Men should be alpha, not pretty, and women don’t want to seem shallow by caring about facial attractiveness.

Hönekopp et al. provide a possible explanation for why women aren’t as picky about physiques as they are about faces. Essentially, physical fitness is not as relevant now as it was in ancient times:

Moreover, we believe that, in large parts of the world, men’s performance-related physical fitness has ceased to contribute to their mate value. This is because life is hardly physically demanding in industrialized societies, levels of violence are low as compared to ancestral times (Keeley, 1996), and performance-related fitness is largely independent from health (Bouchard & Shepard, 1992).

However, they also noted that more physically fit men reported greater mating success but that it “depends more on female choice than on intrasexual selection.” Basically, some girls really respond well to muscularity.

How Big Should You Get?

Why is muscularity sexy? Tests of the fitness indicator hypothesis – Frederick et al. (2007)
This study did several questionnaire-based experiments on physical fitness and attractiveness. They noted several things:

  • Testosterone weakens the immune system, as noted by several studies.
  • In one perspective, testosterone-linked traits, such as high muscularity, signals to women that a man can put up with the adverse effects of immunosuppression and still thrive.
  • From an opposing perspective, having more testosterone-linked traits is a signal that not only do you have a weakened immune system, but you also require more metabolic upkeep. For example, you’d have to spend more time foraging for more protein & nutrients. This drain on your resources might decrease your chances of survival.
  • Overall, indicators of testosterone-linked traits are heritable Darwinian indicators of fitness. Having them in the first place means that you have the resources to do so and that so will your children. Therefore, females have evolved to select for these traits.
  • When women seek short-term mates, they’re going to prefer muscularity, because the only contribution a short term mate can make is genetic. When women seek long-term mates, they’re going to look at other qualities such as resourcefulness, generosity, and just overall qualities that paint you as a caretaker/provider/father-figure.
  • One strategy that women have is to secure the genetics of more muscular/fit males and find a provider male partner to help raise the child, called extrapair mating. These women are getting guys to unknowingly raise kids that aren’t their own. It’s the ultimate female mating strategy that gets them the best of both worlds. A review by Anderson (2006) shows that this is more common than we think, a staggering 2-4%. However, men have “anti-cuckoldry” mechanisms that help them recognize the faces of babies that aren’t theirs.
  • The less sexually attractive a man is, and the higher a female’s fertility in her ovulatory cycle, the more likely she is to find an extrapair mate. That’s because these females are the ones that have the most to gain by finding an extrapair mate.
  • This theory predicts that more muscular/fit males are more likely to be affair partners (homewreckers). Hughes and Gallup (2003)  saw similar findings with men with a high SHR (shoulder to hip ratio).
  • In questionnaires, women in western societies found men with high muscularity or WCR (waist-chest ratio) to be attractive, but not if they were overly muscular.
  • Women rated the most muscular men as the most dominant.
  • Women rated men with moderate muscularity as the most attractive. Muscularity is essentially a trade-off between dominance and attractiveness.
  • The inverted-U hypothesis states that men are most attractive at only a certain level of muscularity, and the findings seem to support this.
  • Women report that their short-term partners were more athletic and muscular. However, women dated them for less time, trusted them less, felt less emotional attachment to them, and just experienced less romance.
  • The results across six studies showed that women rated muscular men as more sexually desirable than both overly muscular and non-muscular men. These results are more proof of the inverted-U hypothesis.

Effects of Supraphysiologic Doses of Testosterone on Mood and Aggression in Normal Men – Pope et al. (2000)
Exogenous testosterone administration of 600 mg Per week increased ratings of manic symptoms in men and made them emotionally unstable. Just like having too low levels of testosterone makes you emotional and more prone to mood swings, high levels aren’t good either.

Handgrip Strength

Handgrip strength has a bunch of weird research surrounding it. The primary tool by which humans manipulate the environment, fight, and get work done, is the hands. Handgrip strength is a great overall measure of muscle strength in humans. Evolutionary biologists theorize that the division of labor in hunter-gatherer societies meant that having a high handgrip strength was a huge advantage for males.

Handgrip Strength as a Darwinian Fitness Indicator in Men – (Gallup et al. 2018)
Handgrip strength correlates with things such as the reduced risk for cerebrovascular disease, quality of life in old age, reduced risk of disability, reduced risk of fracture, reduced mortality, reduced cognitive impairment, increased testosterone, etc. It’s a Darwinian indicator of fitness.

Gallup et al. (2007)
Handgrip strength is a predictor of better shoulder to hip ratio, aggressive behavior, younger age of first intercourse, and increased promiscuity in males.

Fink et al. (2007)
Handgrip strength correlates with male facial attractiveness.

Apicella et al. (2014)
Handgrip strength was a significant indicator of hunting reputation in the Hadza tribe and therefore increased reproductive success.

Clearly, handgrip strength is a signal that can improve male reproductive success. But handgrip strength is highly heritable. It’s unlikely that merely working on your handgrip strength might result in improvement in all these researched areas. However, females may be subconsciously evaluating your hand/finger musculature and using it to help determine your suitability as a mate.

Ultimately, I wouldn’t dedicate copious amounts of time to it, but working on your grip strength is a plus. And it’s something that you should be working on at the gym anyway.


Women want taller men more than men want shorter women – Stulp et al. (2013)
Height is relatively important. This study showed that women want taller men more than men want shorter women.

Penis Size

Yes, my dudes, a penis is technically part of your physique, and penis size matters. Women often look at your bulge and try to judge you.

Does size matter? Men’s and women’s views on penis size across the lifespan – Lever et al. (2006)
68% of women who had a partner with a small penis reported wanting a partner with a larger penis.

Penis size interacts with body shape and height to influence male attractiveness – Mautz et al. (2013)
This study concluded that “penis size interacts with body shape and height to determine male sexual attractiveness. Positive linear selection was detected for penis size, but the marginal increase in attractiveness eventually declined with greater penis size (i.e., quadratic selection).”

Moreover, women seem to reward larger penis size more often in taller men. However, there is an optimal size, and going above it is detrimental. The study also concludes that female mate choice and sexual selection plays a role in male genitalia size.

Now, most guys think that the penis they have is the one they’re stuck with for life. It sounds ridiculous, but in reality, you can change it.

Body Hair

A common request you’ll hear from women is to grow out your chest hair because it’s manlier and more natural.

Preference for human male body hair changes across the menstrual cycle and menopause – Rantala et al. (2010)
Unfortunately, science disagrees. This study took a look at women’s preference for body hair during the stages of the menstrual cycle. When women are at their most fertile (and have the highest sex drive), they prefer shaven bodies over non-shaven. These findings explain Hollywood physiques, as there are almost no actors with hairy chests.

The Ideal Physique

Now that we’ve looked at the science behind body attractiveness, several patterns stand out. Developing your upper body is priority number one if you want to get the most attractive physique possible.

Ideal Proportions for Attractiveness

Sexual dimorphism is the difference in size or appearance between the sexes. One such example is the upper body dominance of men as just outlined and the lower body dominance of women. This is important because when women are selecting you for a mate, they already have feminine qualities in themselves, and they need a guarantee that you’re going to contribute to masculine genetics.

When men hit puberty, testosterone surges. For women, it does not, and this leads to different physiques. Testosterone causes us to develop more muscle, grow taller, makes our shoulders broader, and gives us more muscle in the upper body area. Women, on the other hand, develop thicker legs and larger hips. Men store fat in the abdominal region. Women store fat in the thighs, buttocks, hips, and lower abdomen.

Men have more muscle and less overall body fat, whereas women have less muscle and more body fat because women need fat for pregnancy. Also, since women have more androgen receptors in their thighs and buttocks, this is the first area to gain. So asses and thighs are a natural indicator of health, fitness, and strength. It’s why we love them so much for women. Not only does it signal to us that the female is fit, but that she’s also ready to have a baby.

muscular upper body

Broad Shoulders & Chest

Broad shoulders correlate with higher testosterone, and a narrow waist is an excellent indicator of overall health and possibly good genetics. Because men have more androgen receptors in their upper body, we develop these muscles a lot easier than women do.

So ultimately, massive shoulders, chest, and back not only makes you look more powerful but more masculine. Also, it makes up your overall shape/silhouette. Your silhouette is one of the first things people notice about you when you walk into a room. Your shoulders and the v-taper is the most important thing you can work on.

Strong Posterior Chain

The posterior chain is simply the backside of your body and consists of the back, glutes, hamstrings, and calves. It provides your running/pushing/lifting power, and women are going to check you out from the back to gauge your strength. Even when women are looking at you from the front, a strong back will contribute to your v-taper.

Trim Midsection

You don’t need abs, but you can’t have rolls or pudge of any kind. You need a flat stomach. My advice is to get skinny enough that your abs are showing, and then bulk up to right above to where they start to disappear.

Keep your insulin and cortisol levels low so that you’re not gathering fat in your belly or other unsightly areas. Instead, you want any fat accumulation to disperse evenly through your whole body. Even if some women like thicker guys, they don’t want those guys to have rolls of flab. For more info, check out my guide to shredding fat.

Balanced Physique

While legs are one of the least essential body parts according to surveys and research, skipping leg day will look weird on you. Don’t neglect your legs. More importantly, find a personal trainer with a bodybuilding background and have him make sure that the rest of your physique is balanced. They’ll be able to evaluate you more objectively than you can yourself.

Don’t get any bigger than the dimensions in the Adonis index. People will see you as volatile or a roidhead that’s obsessed with going to the gym.


Having a good posture is one of the only things you can do to maximize your height. If you’re 6 feet tall but walking around at 5’10, you’re making a huge mistake and just throwing away inches of your height. If you start strength-training your physique with existing poor posture, all you’re doing is developing bad habits and making it more likely that you will injure yourself in the future.

Also, a bad posture sub-communicates many things: fatigue, depression, sadness, weariness, low testosterone, lack of confidence, etc. Years of staring at your phone have literally turned you into a hunchback. If your posture sucks, you might want to get it handled before you even start working on getting a big upper body.

Body Fat

Your ultimate goal should be to hover around 10-15% body fat year-round. Get a DEXA scan for accurate measurement of your body fat percentage, as those electronic weight scales are unreliable and often give an underestimated reading.

Or, just eyeball it and stop losing weight as soon as you have a defined six-pack.

Neck Training

Neck training is crucial for the appearance of your physique. Your neck is essentially a part of your face, and a big thick neck is one of the most significant strength cues out there. Even skinny male models have thick necks.

Look at these celebrities photoshopped to have larger necks:

Neck Training

It makes a massive difference to that initial impression people get of you. Check out our article to learn how to do neck exercises.


If you’ve got extra time, work on handgrip strength, penis size, and trim off all the chest hair. However, this stuff is merely icing on the cake. Getting the v-taper and attaining the Adonis index is priority number one. Even after that, you’re better off working on your face, as it’s more important than your body.

Adonis Index

The Adonis index is the ratio between your shoulder circumference to your waist circumference. All people with the same height are going to have the same Adonis index. It’s entirely possible to reach for every person by getting to the right body fat percentage and building up their shoulders.

  1. Measure the distance around your waist (circumference) at the belly button level.
  2. Do the same thing with your shoulders at their widest point (usually between nipple level and collarbone level).
  3. Divide your shoulder circumference by your waist circumference.
  4. You should get 1.618.

Here are some other “ideal” measurements derived from the studies looked at earlier:

  • Waist circumference = your height x 0.45 (or just you at 10-15% body fat)
  • Waist-shoulder ratio (WSR) = 1.618
  • Waist-chest ratio (WCR) = 0.7
  • Waist-hip ratio (WHR) = 0.85

Most Attractive Physique

Even if you’re not a genetic mutant, these proportions should be realistically achievable. All people can gain muscle, and there is no such thing as being big-boned.

How to Train

Find a personal trainer and focus on large compound movements that develop the upper body while maintaining a balanced physique, while simultaneously working on your posture.

Compound Exercises

You’re going to want to focus on or at least have some variation of the following compound exercises while focusing on the upper body.


Pull-ups develop the upper back, biceps, and abs. They will get you the sick v-taper by developing your back, arms, and chest.

Overhead Press

Overhead press develops the shoulders, upper back, upper chest, and triceps. It is a critical upper body exercise.


Rows develop the upper back and upper arms. They work the upper back exclusively.

Bench Press

The bench press is your bread and butter for building a muscular chest. The waist-chest ratio is essential to overall attractiveness, so building a fluffy chest will be key.


The deadlift works the butt, upper legs, erector spinae (lower back), and traps. Doing deadlifts religiously will turn you into a monster.


Squats are going to make your legs grow like crazy. If you’re tall, you’ll have to add more volume and do some calf raises. However, you should spend plenty of time on the legs as well just so you don’t look weird. Don’t be that guy who skips leg day. Even though legs are thrown to the wayside, you’ll sometimes hear girls talking about a dude’s calves or thighs. It still matters.

Your goal is to have a powerful-appearing upper body, balanced physique, a huge neck, and proper posture. Find a personal trainer who understands these goals, is extremely knowledgeable, and will take the time to impart his knowledge on to you. Your trainer should be fixing your technique at all times while also focusing on your flexibility, mobility, and stability.

The fact is, I can’t just give you a cookie-cutter workout program that you can copy/paste and turn into a jacked god with no problems. If that’s what you’re looking for, just go to Black Iron Beast and use the workouts they generate for you. Instead, I recommend getting an excellent personal trainer who is an expert in his field, preferably has a degree, and makes people like you get huge for a living.

Posture Exercises

Posture is supremely important, especially for aesthetics purposes. Click here for our full posture guide. There are several things I do to work on my posture. Yes, I literally do all of these things.

Gym Exercises

You need to fix anterior/posterior pelvic tilt, rounded shoulders, poor neck position, and slumping. However, evaluate yourself for these things before actually doing exercises to treat them. Otherwise, you’re wasting your time and making your problems worse. This video sums up several essential exercises for posture correction in the gym:

Mckenzie Chin Tuck

So much of our bad posture comes from staring down at cell phones and craning our necks downward at work. As a result, the neck area requires the most attention. You can do this exercise in the car, at your computer, pretty much anywhere. This short video explains this crucial exercise.

By stretching the muscles in the neck and back, you’ll get used to walking around in a position where you don’t stick your head out. You will get used to keeping your back and neck straight. Do this at least an hour each day. You should spend the most time on this exercise right here. Do it at work, do it in the car, do it at your computer, etc.

Do this while staring at your cell phone and you’ll have replaced a bad habit with a good one.

Wearable Strap

You can purchase a posture corrector strap that goes around your torso. It can go under your clothes so you can wear it at work. Wear this thing at least two hours a day.

There is some debate on whether the strap is effective, though. One camp says that wearing it will make your muscles lazy and that fixing body posture has to be something you actively do. Another camp says that if you wear the strap for long enough, it will feel weird to go back into bad posture when you take it off. I’ve used it, and my personal opinion is it’s some sort of combination of both, yet better than doing nothing. At the least, it stretches you out and gets you on the right track.


In the end, it’s simple. Work out your upper body, fix your posture, get a fat neck, and get as close as you can to the Adonis index. Work with a knowledgeable personal trainer. The difference in your life will be massive. You will get more dates, and people will treat you with more respect.

However, also keep in mind that the face is ultimately more important. Once your physique is well underway, move on to working on the face. Take care of your skin, start mewing, fix that hairline, and do whatever you can for your jaw and eye areas.

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