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3 Easy Steps To Have A Male Model Body In 2021

In today’s world, each one of us wants to look good. As a matter of fact, looks are not everything, but taking care of your looks is crucial too. Looking good doesn’t only means wearing fashionable clothes or buying expensive brands, it mainly depends on your attitude and how you carry yourself and maintain your body. A well-shaped physique is always a plus point to your appearance since it can enhance your looks and personality as well. So the question is, how exactly to get a male model body?

When we speak of male model, people have the misconception that you have to bulk up muscle, but in reality the models are fit and have a lean but mostly good built! Most of the workout routines and diet plans that you find on the internet are meant for professional bodybuilders.

In order to get an aesthetically appealing body like male models, you need to switch to a totally diverse routine. Here in this article, I am going to share a workout routine that will help you get a well-sculpted body. So be patient, and keep reading till the end.

3 Easy Steps To Have A Male Model Body In 2021

  1. Lifting weight and building muscles

Have you ever observed a model’s body closely? If you have, then I assume that you have observed the ‘V’ shape, good deltoids, chiseled chest, wide lats, and well-defined abs. If you want to achieve a male model body these are the muscles that you have to work on by lifting weights. 

Q. How often should you workout?

Well, every trainer has a different answer and ways to go about it. And give your body some time to transform, it needs quite amount of time to recover! Depending on the intensity of how you workout it takes up to three days for each muscle group. This is why it is often recommended to workout every other day splitting your muscle groups. However, you can do as many days as you want, but you have to make sure that you give enough time to your muscles to recover.

Q. What exercises should you do?

If you are working out three days a week, you need to train multiple body parts(at least two), on the same day. This is going to help you understand how to achieve a male model body. Compound exercises are very essential when you are building muscles. So you need to focus more on compound exercises rather than on isolated exercises. Here is how you can club your various body parts and train them.

Day 1: Chest & Shoulder

  • Pushups
  • Dumbbell bench press.
  • Flat, Incline and decline barbell bench press.
  • Machine flyes.
  • High Cable crossover.
  • Dumbbell shoulder press.
  • Standing front barbell raise.
  • Side lateral raise.
  • Seated bent over rear delt raise.
  • Upright barbell row.
  • Dumbbell shrug.

NOTE: 4 sets of each exercise with a target of 8-12 repetition are recommended.

Day 2: Back & Legs 

  • Wide grip Pull ups.
  • Bent over barbell row.
  • Standing T-bar row.
  • Close grip pulldown.
  • Seated cable row.
  • Deadlift.
  • Leg Extensions.
  • Leg press.
  • Barbell Squats.
  • Standing calf raises.

NOTE: 4 sets of each exercise with a target of 8-12 repetition are recommended.

Day 3: Arms & Abs

  • Dumbbell bicep curl.
  • Regular grip barbell curl.
  • Incline inner biceps curl.
  • Hammer curl.
  • Close grip barbell bench press.
  • Skull crusher.
  • Tricep pushdown- rope attachment.
  • Triceps dumbbell kickback.
  • Standing one arm dumbbell tricep extension.
  • Sit up.
  • Leg raise.
  • Jackknife sit up.
  • Toe-toucher.
  • Crunch.

NOTE: 4 sets of each exercise with a target of 8-12 repetition are recommended.

  1. Cardio Workout

Cardio is just as important as lifting weights. To help yourself stay lean and show off the muscle gains that you get from hitting the weights, you need to do cardio. There are several types of cardio exercises accessible on how to get a male model body. You got to choose the best suitable one or combination of exercises for yourself.

  • Running(moderate speed).
  • Elliptical.
  • Jumping rope.
  • Stair climb.
  • Kettlebells.
  • Cycling.
  • Swimming.
  • Rowing.
  • High-intensity interval training.
  • Sprinting.

Q. How much should you do Cardio workout?

You might already know that too much cardio can be harmful when you are building muscle. So you need to make a plan for your cardio routine in order to make a balance between losing fat and gaining muscles. Start every workout in a day with a 10-15 min run on the treadmill to warm up and get your heart rate up. This will help you feel more pumped during your sets! In addition to that add a minimum of 30 mins of a regenerative run at least once a week on your rest day.

Running is of course just an option, you can do it anywhere you want when it comes to cardio! Swimming, biking, and other sports will give you similar results! So go for whatever you are comfortable with.

  1. Choose a proper diet and rest!

Apart from just exercise, diet is more important than lifting weights. As rightly said, “muscles are torn in the gym, fed in the kitchen and built-in bed”. Here I am going to set up a diet for a 165-180 lb(75-80 kg) male at a slight calorie deficit. This will help someone who is overweight to lose body-fat and maintain all his muscle mass. If you are in case skinnier slightly increase portions making sure you are taking in enough calories to build more muscle.

Meal 1 :

  • Egg whites – 5
  • Whole egg – 1
  • Oatmeal – 1 and ¼ cups
  • Blueberries or similar kind – ¼ cup

Meal 2 :

  • Meal replacement shake
  • Protein powder – 2 scoops

Meal 3 :

  • Brown rice – 1 and ¼ cups
  • Vegetables
  • Chicken – 5 ounce

Meal 4 :

  • Protein powder – 2 scoops
  • Bananas or almonds(if you are not working out)

Meal 5 :

  • Avocado – 1 ounce
  • Olive – 1 ounce
  • Vegetables
  • Chicken or steak – 5 ounce

However, this routine can be different from person to person or even differs for different locations since every cuisine serves different food. So make your own customized diet depending upon your cuisine or consult with a nutritionist. As long as you eat natural and high in fiber and protein meals you don’t have to be concerned about calories. All you need to do is listen to your body, follow and stay in great shape! And lastly, give yourself a day to cheat on your diet