Some people are Lost in knowing what muscle they need to train or what they need to do bla bla bla so here a low effort guide part one
Dexter im targeting you dont say its shit againPART ONE
Know your morphology
What a morphology ?
Morphology is the natural structure of your body
It’s how your skeleton proportions, muscle distribution and metabolisme are built
It includes
Bone structure
Clavicle width
Arm length (humerus,radius)
Torso length
Ribcage shape
Hip shape
Height
Nigga i dont need to explain to you how to mesure these shit just gets a tapes of mesure and mesure lol
Muscle shape distribution and their impact on Aesthetic
Shoulder (delts) :
short like Arnold or long like this random guy I found the best way to know if you have short or long deltoid insertions is by mesure it take a mesure tapes ( i will spam this word in this thread) sorry and start mesuring your full humerus (bone in your arm) length a short delts is 30-45% of the humerus length a medium one is 45–60% and a long one is 65 to 75% of the full length just ask chatgpt "my humerus length is 40 cm and my deltoid is 20 cm how much is the deltoid length in % compared to humerus length"
Short deltoide : rounder shape faster pump stop high in your arm but more pecs involvement on some movements if your pecs are long like usually if you want a larger frame it can be good in shirt its not a dead sentence too
Long deltoide : elongated less round stop low in your arm there better shoulder isolation (less pec involvement) ideal for achieving a wide, balanced frame without involve the chest
Back (traps and lats) :
shorts rights vs long left this one is more for lats because traps length ect is following clavicle lenght if you have long clavicle you have long traps and if you have short clavicle you have short traps (usually) best way to know if you have short lats or long ask someone to take a pics of your back and analyse it long lats should be 55% to 75% of total back length medium one is 45% to 55% and short are 25% to 45%
shorts rights vs long left this one is more for lats because traps length ect is following clavicle lenght if you have long clavicle you have long traps and if you have short clavicle you have short traps (usually) best way to know if you have short lats or long ask someone to take a pics of your back and analyse it long lats should be 55% to 75% of total back length medium one is 45% to 55% and short are 25% to 45%
Short lats : stop higher on the back give a more Y appearance, can help with a good look from the front but not that good from Behind if you want to be Aesthetic its good
Long lats : stop lower on the back good if you want a V physique ideal for achieving a balanced back but when trained too much you look like an ogre and its horrible
Chest muscle shape :
Damn this one gonna be huge but you need to understand 2 big things before trying to know your morphology here
Damn this one gonna be huge but you need to understand 2 big things before trying to know your morphology here
Pectoral length with the upper body : there the short one left high in the torso and the long rights that stop much Closer to the navel as you can see the long one is so much better you can cope with it by Lifting your pants high will visually shorten your torso
you can clearly see it in the mirror but if you want to be 100% sure use a mesure tapes and mesure your torso length and pectoral length stoping at the clavicle a long one equal 1/2 of the torso length and a short one equal 1/3 of the torso length soo yk MATHThen if you understand that you can pass to the shape of your pectoral that is more more important than the length : here a pics of a redditor ive found that have insane chest gaps with short pectoral as you can see agaaaainnn its horrible Aesthetically it's one of the worst things you can have if you want to have a Chad physique everyone have a chest gaps but you need to have the most lil one only way to cope with or fix if its big is to train the muscle like crazy hypertrophy would hide the gaps a little and can really save some life
Here a good pectoral genetics one of the best ever
The best combo to have is long pectoral + perfect insertion (no gaps) but its rare
Long pectoral : stop low in the torso Near the navel best one there not need to write a lots of thing for that
Short pectoral : stop high in the torso not a dead sentence too if your pectoral shapes are good it dont matter much just need to lift your pants short pectoral usually have chest gaps in majority this is why its the worst its like a domino effect
Abs :
3 big things to know in abs shape first is if they are symetrique or not and how much abs you have 2/4/6/8/10 and what shapes they are there only one good way to know just look at it simple
3 big things to know in abs shape first is if they are symetrique or not and how much abs you have 2/4/6/8/10 and what shapes they are there only one good way to know just look at it simple
Asymmetrical vs symmetrical
Here a pics of a symetrical 6 pack it look like it isnt but its just the shape that make it looks like that
And here a pics of a asymetrical one and with a little gaps
Symetrical abs is much better for Aesthetic Compared to asymmetrical one even if its not a dead sentence for David laid like exemple he have asymmetrical one but still have one of the best physique in the world
Abs shapes and pack : kinda lazy here so here some pics and just compare it to yours
Ye idc im lazy
Arms (triceps/biceps) :
biceps and triceps insertion is really important for a Chad physique i will start with biceps and end with tricepsBiceps : simple ways to know if you have short biceps is by doing double biceps pose at a 90⁰ angle when your in this pose Relax one arm and tighten the muscle of the second arm that is still holding the pose Place your fingers between your biceps and forearm on the arm that is posing like that (look at the pics) if you can fit 2 fingers its medium if you can fit 3 its short and if you can fit 1 or less its long (red is where to put your fingers)
And dont forget The hand must be in a inside rotation Towards us and not outside otherwise it can fake the result
Short/medium biceps : the pump is better and it look Aesthetically better in certain pose than the long in my opinions but if its too short its look horrid and there no ways to cope with it the more shorter it is the more the pump going to be big
Long biceps : look thin and the pump is less visible when flexing sometimes its better when your arms is relaxed make it looks more fill and big and usually have more strength from It
Here a comparaison of both
Just for saying in this pics the triceps too is not the same its like short biceps and short triceps vs long biceps and long triceps anyways
Triceps :
not that important compared to biceps because even if its short or long the difference its not that noticeable or less than biceps if you want to mesure it take a pics of you where you hit a classic side triceps and analyse it if your triceps take 50-60% of your arm length (From the elbow to the high of the shoulder) its short if it take 60-75% its medium and if its 75-90% its long here a comparaison pics because im too lazy to do rights is long and left short
The mog is crazy too but ye long is definitely better
Fat
Where your body stores fat naturally just see where your the more fatass if you have a lots of fat its bad bad
Easy or hard areas to lose fat :
Easy zone to lose fat :
Upper abs
Chest
Upper back
Arms (if your really fat)
Mid zone (Moderately difficult to lose Fat here) :
Delts
Hard zone (difficult to lose fat here) :
Lower abs
Face
Hips (love handles)
Its not a verity for everyone some people lose very easily in pectoral but other dont its part of genetics but what i say is for majority of people
Body proportions
(define if your physique
is peak or shity) type in google there will be a lots of free Calculator after you mesure everythings
(define if your physique
is peak or shity) type in google there will be a lots of free Calculator after you mesure everythings
Shoulder to waist ratio : mesure your waist Length by with a mesure tapes wrap it around your waist simple and note it all in a paper an for the shoulder ask someone to someone to put the mesure tapes in these points if you have nobody do it yourself but add a little Error range
Dont forgot to not flexing and be Straight and with arms down sides
Arm and leg length vs torso length : bro what you want me to said
Chest to waist ratio : for chest mesure its exactly the same as waist but more higher lol
Shoulder to hips ratio : and for hips its the same as waist but more low At the widest point of the leg just wrap it around
Genetics
Some people gets muscle a lots more faster than other because of their gene (hormone receptor , high T , high igf1 and gh ect ect) only ways to know it just work it and your gonna see your progression or take a blood full hormonal test
Your morphology defines your starting point
Understanding your morphology helps you train the right ways
Fix your weak points
And optimize your physique instead of blindly copying someone else’s program and Asking yourself why it doesn't work
Understanding your morphology helps you train the right ways
Fix your weak points
And optimize your physique instead of blindly copying someone else’s program and Asking yourself why it doesn't work
By : kruu so me
