शैडोइंग अभ्यास: The ULTIMATE Guide to Aesthetics - वीडियो के साथ अंग्रेजी बोलना सीखें

looking good and aesthetic is more about just lifting weights

and eating the right food you can be in the gym training hard doing all the right things

and still not build the physique of a greek up there are a few key principles

and myths that allow you to build a genuinely aesthetic physique

and that's exactly what i'm breaking down today in this video

all right priority number one is defining what aesthetic even means to you

because it really doesn't mean anything it's just a subjective word of how you end up wanting to look

so you to figure out what

that means to you is it a classic physique is it

a bodybuilder from the 90s is it someone who does calisthenics define what

that is so that if you have a goal you can actually end up achieving that goal

when you were in high school you first started i think

how were you approaching aesthetics see i didn't overthink it

when i was young i just wanted to be really strong

so i would focus on compound movements

that squat bench dead every single week no matter what

and then i would just do accessory movements after that

so get strong as possible in these movements and then train like biceps, arms, delts in between.

But even when I trained delts, it was like heavy shoulder press, heavy dumbbell, barbell press.

And it was about getting strong and then spam a lot of ways after.

So I think when you're young and you can build that foundation of just like really good form and really good strength, it's just a cheat code.

build proportions not just size that's what aesthetics really comes down to what people miss sometimes is

that your eyes see shape before it sees the size an

example this would be you see a dude a big dude

wearing a big t -shirt looks big you can see like 175 pound dude not

that he's saying he's small

but wearing a tight really fitting t -shirt with like good shaped arms

and stuff and he looks way bigger than he is just

because of the shape that he's creating you all have to analyze your own body and see what your weak points are.

I spent five, seven years training

and over time I realized my legs are really growing

because I know how to train them really hard and heavy but my arms just won't grow.

My back isn't getting any more thickness and definition to it

so I had to restructure my training to focus on my weak points because I was paying attention to it.

V taper, x -frame, whatever you want to call it, actually absolutely a huge part of this and one of the things that people don't think about is your waist.

Your digestion is one of the crucial things are that

if you're constantly eating foods

that don't sit with you sit well with you you're constantly bloated

that constant stress on your stomach will cause it to distend

and stay there over a long period of time

and you will get a bigger waist from it you really

stabilize your core you're keeping it tight with your training you're not doing crazy obliques

and your food is easily digestible not only just good for your recovery

and inflammation it also keeps your waist smaller from an aesthetic standpoint

so the tighter your waist feels the tighter it will stay

what's the workout today currently kind of in between phases traveling all over the place

so today i'm just throwing in a little bit of back biceps maybe a little bit of delts

because why not always trying to strengthen my back always want bigger biceps

there are supplements people can take to help with their digestion

a general digestive enzyme can help if you need it

if you're someone who gets heartburn or has trouble digesting specifically high amounts of animal protein like meat

betaine hcl will help you with that

because it can help balance out your stomach acid so you can and actually digest high protein meals.

Probiotics, if you can get it through your food, amazing, most people can't.

But the reality is most of it comes down to just healthy habits with the way you eat.

If you're eating out like crappy food consistently throughout the week, and you need to take a digestive enzyme to eat a little bit of chicken raisin broccoli,

maybe there's something you need to fix.

there's a few muscles

that are high value aesthetic muscles depending on what you need

personally one of them being your delts having a wide clavicle is a genetic way to be more aesthetic

because you're wider up top

if you don't have a wide clavicle the wider your delts are it gives you

that illusion that up top you're wide

and then it allows you to bring down into your waist

so if you're someone with a bigger waist you're going to need bigger delts lats very similar thing more

so shown from the back you have a bigger waist the

wider your lats are the more likely your waist is going

to look small it's all about creating big things around your waist to create

that extreme obviously your quads does the reverse effect

if your quads are able to sweep out from hitting the outside of your quad having

that wide look to them again it makes your waist look smaller gives you

that extreme so having quads

that sweep out is super important hamstrings a little less for the silhouette

but still super important when you're sitting having

that hamstring drop super key typically the more knee flexion

that you'll do like a leg curl or something the the more you're gonna hit that distal end, the bottom end of your hamstring.

more hip extension style thing you do like an rdl deadlift

etc the more of the proximal end higher up your hamstring you're gonna get

so if you really want that low hang like when you're sitting

and it kind of like droops underneath

that it's gonna be a shit ton of leg curls calves are like the obvious one

that we all know but i'll ignore

because everyone's like oh it's just genetic you're gonna be stuck with the calves

that you have to an extent yes

but not completely don't ignore your calves another one

that people often will let go of especially bodybuilders is going to be your erectors from the back

if you have thick erectors coming out of you it really

just helps lift your back off you help separate from your lat

and it gives you a nice full set

when you're hitting a back double bicep or some kind of back shot on stage super important peaches and honey flavors

I can't top root beer but that's peak summer drink right there like summer flavor that one right there.

What's your top three bomb flavors right now?

I would say that at number three I think because I love the sweet iced tea lemonade and the root beer.

Root beer, sweet iced tea lemonade, peach and snowy.

That's the three.

Big top three.

You good?

Good.

Oh.

100

Are you in on me?

101

Yeah.

102

We're both just like staring.

103

Once you know what you need to grow you need to know how to grow it.

104

The goal is to train for muscle not just weight

105

and it might sound counterintuitive to i said in the beginning

106

but when you're young things are different the goal is to get strong

107

when you're young without sacrificing execution

108

and then the goal is to progress in execution load still without sacrificing your form the reason that is

109

so crucial is a mind muscle connection is absolutely not a

110

myth people's incredible quads can often flex just their teardrops just the vastest lateralis

111

and medialis like one at a time

112

because they have such good connection those people's quads grow faster

113

and bigger and more defined and they look better

114

because their mind is better connected to them so they can access it better while they are training.

115

Second part is injuries, stiffness, being tight, all of that kills your aesthetics.

116

If you hurt yourself once, I tore my hamstring when I was really young, never looked at aesthetic again.

117

I have a hole in my hamstring now because of that.

118

If you tear a bicep and it goes up, it'll never look aesthetic again.

119

So if you're not training with perfect form and preventing the possibility of injury, you're going to ruin the future of having aesthetic physique even

120

if you don't get injured but you're chaining within poor range of the motion

121

and your body's getting tight rolled in your fascia is getting restricted

122

and into a bad position your muscle has less room to grow

123

and to be relaxed and to hang and to be soft

124

and the more relaxed your muscle tone is there's a word of toning a

125

that is but your muscle does hold a tone at the frequency going through it

126

and the more relaxed it is the more it can be full

127

and look good and grow and look young and youthful

128

and the more aesthetic

129

that it is all right another mini pro tip

130

on biceps training your brachialis as in this forearm part especially

131

for someone who has a really short bicep head i .e

132

myself like i have a big gap between where my muscle inserts

133

and my elbow therefore the bigger the forearm might have the more you can fill

134

that gap out and then the bigger your arm looks

135

everyone's always like oh just like tighter contraction more bicep more bicep

136

but being able to hit the long head of your tricep

137

so that your arm hangs helps it feel bigger from the front

138

if you want to bigger from the side having a bigger brachialis helps fill

139

that gap in if you look at someone like phil heath who was just a freak

140

because his whole arm was just absolutely huge

141

but his arm looked absolutely insane

142

because his brachialis was like out of this world you could

143

like grab his brachialis on his forearm with a hand like that and it was huge.

144

Now if you train like Phil you're not getting arms like

145

that but you can at least look at what looks good

146

and train the muscle accordingly to get a fraction of a percent towards the version of Phil Heath's arms

147

which is what I told myself to justify that I'd always have small arms compared to him.

148

All right so some common mistakes in this are gonna be again basic things ego lifting, momentum, half reps chasing numbers and all these things are tools

149

that have a place to use but if there's a priority

150

that you are leading your training towards then you're not leading towards an aesthetic physique

151

if you're someone who can bench 225 half reps really fast

152

for 20 reps cool now do lock out full range of

153

motion subtle pause at the bottom four second negative pause press

154

forward feel the muscle mind muscle connection the entire time throughout it

155

that is going to build your chest in a more constructive

156

long -term aesthetic way rather than just pounding it out as fast as you can

157

and letting your form fall apart and potentially the energy

158

so being able to leave your ego at the door

159

which is a thing that you always hear in the gym

160

that is one of those things that you hear too much

161

and stop listening to it just remind yourself it's true i think one of the big things

162

that changed in my training that helped me a lot

163

and you guys can apply this too is using tempo as a variable you do a 10 second negative

164

and then a one second up you could do a four Four seconds negative, four seconds up you could do a three second pause in the stretch

165

and then like there's so many different ways that you can do it

166

that allow you to stimulate the muscle in a different way

167

and allow it to continue to grow

168

and load it in different ranges of motion so that it is growing the full length of the muscle

169

and all the things i've said prior to the video

170

that i don't need to repeat

171

if you're paying attention what about your approach changed once he

172

turned pro i won the olympia at like 220 pounds

173

and they increased the weight limit significantly

174

so from 2019 to 2020 i had to put on a

175

bunch of weight it was covid i had a really good training partner axel

176

and we were training like

177

so heavy balls to the wall past failure fourth reps like every single set every single workout

178

and i was only like 24 years old at the time

179

so my body could handle it and i was pushing pushing pushing

180

and then i tried to continue doing that

181

but i started to get some injuries my body was getting fatigued wasn't recovering like it could

182

but essentially my mistake that i made was that i I pushed the intensity and chasing the weight for too long.

183

And it led to my body having some injuries and having some restrictions

184

that I was honestly battling for the rest of my career.

185

And I'm still fixing now because I never had an opportunity to fully let them recover

186

because I was in a professional competing season.

187

So that's all I'm saying, try and get smarter before I did.

188

It's not like, oh, I'm 30, I'm old now.

189

My body was 25 starting to experience these things.

190

So your teens, get after it, but start getting smart in your early 20s.

191

Always focus on form don't be an idiot and under also understand

192

that your weight can stay the same

193

while making progress it is possible i was able to improve my physique in different parts of it

194

while not actually changing the weight on the scale

195

because i was refining what i was doing within the physique and weight limit that i had

196

different season of life right now the fries are handlers don't blame me for this

197

but i got some air fried gluten -free chicken fingers these things are fire live in a big city now

198

and i ordered me some real food don't hate me there's really only two things

199

that you need visually you need enough muscle

200

and you need to be lean enough to actually see it the first thing you need enough muscle

201

that means you need to start with the build phase you

202

need to at least be in a high enough surplus

203

that your body is able to put on muscle

204

and the more stubborn you are gaining weight you may have to put slightly more body fat on

205

but you do not want to use this as an excuse

206

to get fat you want to eat the same foods

207

that are good for your digestion next is the obvious getting

208

lean you want to pull back slowly again keep your protein

209

really high add a little bit of cardio not too much because

210

if you're running you're going to be shrinking your legs it's

211

not always going to be the same your whole life

212

when you're young and you're hard gaining

213

and you're working really hard to put on muscle it's going to be challenging to do

214

that and to maintain it but the longer

215

that you've had muscle on your body the easier it is to hold it

216

but once you hit that aesthetic physique

217

or at least close to it you can maintain much easier my physique right now is

218

so much easier for me to maintain than

219

when I was 20 years old I can be at 240 this lean

220

and skip meals for two days

221

and then have a bit of a surplus one day

222

and be completely fine i could fast for three days

223

and barely lose any muscle so the longer you have it the seasons completely change

224

but you have to put in the work on the front end

225

so when you're young your body's healthy there's

226

so much stuff about building a foundation in this but

227

when you're young you're able to put on that true foundation

228

and get it at the right age then through your 30s

229

you can really just enjoy training train how you want

230

and maintain your aesthetic physique much more easily cardio worth touching

231

on since we're talking about being lean same as anything it's

232

minimum effective dose you want to do enough to get lean

233

and to attribute to your health but you don't want to do

234

so much that it impedes your recovery it makes your legs shrink

235

or just sets you back in any other way that you're prioritizing

236

that over the muscle mass that you want to be building

237

so you start with something as simple as an incline walk where you're just getting some more steps

238

and your heart rate's getting up and if you need more you can progress a little bit But honestly, I've gotten to three, 4 % body fat in Olympia.

239

It's just simply doing an incline walk on a treadmill.

240

How mean do you think people should be aiming to get?

241

There's a huge difference between being stage lean and being lean enough to look good.

242

And I think, as we all know, social media skews everything so much.

243

People might peak throughout a month to look shredded one day, do a photo shoot, take their shirt off that.

244

They have great lighting and you think that they're

245

that lean all the time when they're not the amount of water sodium carbs

246

that you have the night before the week before can drastically change how lean you look from water retention

247

while not actually being true so

248

if you look at something like a bodybuilder on stage

249

that is so hard to maintain not good for your body

250

and you're going to be losing muscle mass from being

251

that lean whereas if you're a little bit higher than

252

that you keep your muscles full

253

but you're still eating body fat let's say eight to ten

254

percent even for a guy you can still look good

255

and maintain that year -round the body fat that I'm at right now.

256

is probably six to eight week out type of body fat, probably closer to six weeks out.

257

And I can maintain this like absolutely nothing.

258

You wanna make sure that you are lean enough that you look good.

259

You can see your abs, top and bottom abs, but not so lean that it's hurting your recovery, your sleep sucks, you're starting to get weaker.

260

You don't wanna see it affect your training too much, especially if it's just the goal of looking good on the beach

261

or in an Instagram picture and you're not getting on stage.

262

If you guys wanna see me dive into detail on how to bulk and how to cut, I've done two specific videos tailored to each of those.

263

And I'll put those on the screen

264

if you want to check them out what i understand now better than ever is

265

that as you evolve your training should also evolve

266

when you're young you build you get strong perfect your form

267

you're creating a foundation as an intermediate you're creating balance you find what your weak points are

268

and you balance growth phases with lean phases with cutting phases in order to progress in the proper way

269

that you want in the right forms at which you want

270

and as advanced you're really refining everything the scale is not

271

going to be moving nearly as much as it did

272

when you were a beginner

273

but you're perfecting things like your digestion your ranges of motion

274

preventing any kind of injuries you're fine -tuning every type of

275

variable you can from tempo to rest to ranges of motion

276

to exercise selection to phases of strength versus hypertrophy versus high

277

versus low volume all the different things are put together like a beautiful song

278

that just makes sense phases throughout a year your diet your

279

training your assessment your rehab all this stuff just flows into

280

the same goal of attaining an aesthetic physique what kinds of

281

things were you focusing on in the last few years of competing

282

that you weren't earlier in your career the biggest thing

283

which is not glorious at all honestly was preventing and fixing injuries

284

that had accumulated over the years i couldn't just get in

285

and do whatever i wanted i had to have specific phases throughout the year post olympia allowed recovery

286

and then i allowed myself to fix my injuries going through rehab phase making sure

287

that i was able to get strong in the next phase without hurting myself

288

and i was able to use that strength to apply hypertrophy in the next ring

289

and everything was just building specifically

290

while also keeping an eye on what my weak points are

291

and making sure i was providing each thing exactly what it needed everything was a little bit less creative

292

and intense and it was a little bit more refined

293

and methodical and just i had a lot of injuries

294

and my body was hurt so I had to avoid making those anywhere so I could actually get to the finish line.

295

The biggest mistake you can make is don't major in the minors too early.

296

Beginners do not need to obsess over the final five percent.

297

You obsess over the details in the future.

298

At the beginning you just build the foundation and you earn the right to obsess over the 0 .1 percent of things.

299

You have to be at a level at which it actually makes sense

300

because you've earned it over years and years of hard work and refinement.

301

And if you guys want to see the exact chest workout

302

that i followed to win my last olympia click the link on the screen to watch

303

that video and follow along as always thank you guys for watching i'll see you next time

📺 उसी चैनल से

✨ अनुशंसित वीडियो

148 वाक्य

How I Became Aesthetic (Simplified)

Business EnglishDaily ConversationUniversity Students

193 वाक्य

Looksmaxxing will NOT make you richer bro

Business EnglishUniversity StudentsWorking Adults

157 वाक्य

How A Graphic Designer MUST Think in 2026 To Survive!

Business EnglishUniversity StudentsWorking Adults

140 वाक्य

The Real Secret to Having Aura (It’s Not What You Think)

Business EnglishDaily ConversationUniversity Students

318 वाक्य

the BEST foods for an INSANE glow up (how & what to eat)

Business EnglishDaily ConversationUniversity Students

185 वाक्य

watch this if you're an artist with no talent.

Business EnglishUniversity StudentsWorking Adults

117 वाक्य

Anatomy & Physiology: The Ultimate Beginner's Guide | Dr. Bee's Tutorials

Business EnglishUniversity StudentsWorking Adults

39 वाक्य

Lessons from a Pencil (Part 1) by Gaur Gopal Das

Business EnglishUniversity StudentsWorking Adults

135 वाक्य

I Wasted 6 Months Being Skinny Fat Until I Fixed This

Business EnglishUniversity StudentsWorking Adults

128 वाक्य

10 drawing exercises to dramatically improve your anatomy ✏️

Business EnglishUniversity StudentsWorking Adults

464 वाक्य

Training & Shooting w/ Classic Physique Competitor Chris Bumstead

Business EnglishDaily ConversationUniversity Students

82 वाक्य

Eileen Gu formula: how to use neuroplasticity, visualization, self belief to achieve success (guide)

Business EnglishUniversity StudentsWorking Adults

वास्तविक परिदृश्य

कल्पना कीजिए कि आप जिम में हैं और आप अपने शरीर की सौंदर्यशास्त्र को बेहतर बनाने के लिए कड़ी मेहनत कर रहे हैं। इसी दौरान, एक दोस्त आपको बताता है कि केवल वजन उठाना और सही आहार लेना ही काफी नहीं है। वास्तव में, यह एक व्यक्तिगत यात्रा है जहाँ आपको यह समझना होगा कि आपके लिए "सौंदर्यशास्त्र" का क्या अर्थ है। इस बातचीत से आपको यह जानकारी मिलती है कि कैसे आप अपने लक्ष्यों को स्थापित कर सकते हैं और उन पर ध्यान केंद्रित कर सकते हैं।

उपयोगी शब्द समूह और सामंजस्य

सौंदर्यशास्त्र को परिभाषित करना - अपने लिए क्या महत्वपूर्ण है इसे जानना।
शक्ति बढ़ाना - सही व्यायाम से ताकत में सुधार करना।
कमर को टाइट रखना - उचित खान-पान से आकार बनाए रखना।
कमजोर बिंदुओं पर ध्यान देना - अपने शरीर की कमजोरियों को पहचानना।
पोषण का महत्व - अच्छे पाचन का सौंदर्यशास्त्र पर असर।

आपकी शैडोइंग चुनौती

अब, एक संक्षिप्त कार्य करें। वीडियो से अंग्रेजी सीखें और उस संवाद को ध्यान से सुनें जिसमें "सौंदर्यशास्त्र" और "शक्ति" के बारे में चर्चा हो रही है। आपकी चुनौती है कि आप उस संवाद को "शैडो स्पीच" तकनीक का उपयोग करके बोलें। इसे करने के लिए, पहले वीडियो को सुनें, फिर उसके बाद अपने शब्दों में उसी तरह से बोलने की कोशिश करें जैसा कि वीडियो में कहा गया है। यह न केवल आपके अंग्रेजी उच्चारण में सुधार करेगा, बल्कि आपकी बोलने की क्षमता को भी बढ़ाएगा।

इस वीडियो का व्याकरण

वक्ता जिन संरचनाओं का सबसे अधिक प्रयोग करता है, वीडियो के असली शब्दों के साथ:

संरचना	वीडियो में
Present perfect have/has + past participle — बीता हुआ काम जिसका असर अभी भी है	i've said · I've gotten · I've done
Passive voice be + past participle — ज़ोर इस पर कि क्या होता है, न कि कौन करता है	be stuck · be relaxed · are put
Relative clauses who / which + उपवाक्य — व्यक्ति या वस्तु के बारे में अतिरिक्त जानकारी	someone who does · someone who gets · someone who has

शैडोइंग तकनीक क्या है?

शैडोइंग (Shadowing) एक विज्ञान-समर्थित भाषा सीखने की तकनीक है जो मूल रूप से पेशेवर दुभाषिया प्रशिक्षण के लिए विकसित की गई थी। विधि सरल लेकिन शक्तिशाली है: आप मूल अंग्रेज़ी ऑडियो सुनते हैं और तुरंत इसे ज़ोर से दोहराते हैं — जैसे वक्ता की छाया 1-2 सेकंड की देरी से। शोध से पता चलता है कि यह उच्चारण सटीकता, स्वर, लय, जुड़ी हुई ध्वनियाँ, सुनने की समझ और बोलने की प्रवाहशीलता में काफ़ी सुधार करता है।

शैडोइंग तकनीक: पूरी चरण-दर-चरण गाइड पढ़ें →

शैडोइंग अभ्यास: The ULTIMATE Guide to Aesthetics - वीडियो के साथ अंग्रेजी बोलना सीखें

This Diet Plan Won Me 6 Olympias

The Exact Chest Workout I Followed To Become World Champion

Unfortunately, Getting Lean Really Is This Simple

If You’re Ambitious But Lazy, Watch This

How to build the life you want.

This Morning Routine Won Me 6 Olympias

How I Became Aesthetic (Simplified)

Looksmaxxing will NOT make you richer bro

How A Graphic Designer MUST Think in 2026 To Survive!

The Real Secret to Having Aura (It’s Not What You Think)

the BEST foods for an INSANE glow up (how & what to eat)

watch this if you're an artist with no talent.

Anatomy & Physiology: The Ultimate Beginner's Guide | Dr. Bee's Tutorials

Lessons from a Pencil (Part 1) by Gaur Gopal Das

I Wasted 6 Months Being Skinny Fat Until I Fixed This

10 drawing exercises to dramatically improve your anatomy ✏️

Training & Shooting w/ Classic Physique Competitor Chris Bumstead

Eileen Gu formula: how to use neuroplasticity, visualization, self belief to achieve success (guide)

वास्तविक परिदृश्य

उपयोगी शब्द समूह और सामंजस्य

आपकी शैडोइंग चुनौती

इस वीडियो का व्याकरण

शैडोइंग तकनीक क्या है?