Title Adam Yu's Full Guide to Aesthetics ✅

2 Table of Contents: - My 4 year Natural Transformation (14-18), Pg. 3 - Changing your Mindset, Understanding Aesthetics, Pg. 4 - 10 crucial things to understand and implement in order to produce the maximum results you are capable of. - Adam Yu’s Full Workout Guide for Aesthetics (5 complete splits), Pg. 7-28 - Overview of the Program, Pg. 9 - PPL Split, Pg. 10-15 - Chest+Biceps, Back+Triceps, Legs, Shoulders Split, Pg. 15-18 - BRO Split, Pg. 18-21 - Arnold Split, Pg. 21-25 - Aesthetics Split, Pg. 25-27 - Workout Section Recap, Pg. 28 - Adam Yu's Diets Tips and Tricks, Pg. 29 - BEST SNACKS (Macro-Friendly & Good for the Body), Pg. 30 - Pre-Workout Meals, Pg. 30 - Post-Workout Meals, Pg. 30 - Bulking Tips, Pg. 31 - Cutting Tips, Pg. 31 - How to Bulk, Pg. 31-32 - How to Cut, Pg. 32 - HOW TO RECOMP (Stay the same weight but gain muscle and lose fat), Pg. 32-33 - Diet Section Recap, Pg. 33 - Thank You, Pg. 34
3 My 4 year Natural Transformation (14-18): It's been a process. Countless hours of my day, poured into creating something that I’m proud to look at when I stare in the mirror. The feeling of accomplishment is second to none. I want you guys to feel the same wave of emotions wash over you when you stare in the mirror after thousands of hours of work, and say, “I did it”. In this document, there will be a complete guide to aesthetics, including a short guide on my personal experience with “aesthetics”, 4 completely laid out workout splits, and diet tips/tricks. Access to this document will expire Bi-Monthly, so if you want to continue to access this page after your 2 months are up, shoot me another dm. This document will contain almost everything you need to achieve an aesthetic physique, YOU just need to put it into motion and practice. Godspeed, Adam
4 Changing your Mindset, Understanding Aesthetics: Here is a summary for aesthetics and what to expect: Aesthetics is referring to the type of body that is pleasing to the eye. That means, small waist, big shoulders, lean, cut, frame. This is the type of build that was inspired by David Laid, Jeff Seid, and Jon Skywalker. In order to obtain this physique, a lot of factors come into play, but that shouldn’t hinder your dedication to the process. The main goal of training for “aesthetics” is to get the back as well as the shoulders as big as possible, in order to create an hourglass physique. The most effective way to achieve this in the shortest amount of time requires these 10 things: 1) Eat right: - You aren’t going to achieve a good physique if you don’t eat the right foods. Aim for 1g of protein per pound of body-weight, and also get adequate carbs, fats, sugars, and micronutrients. Try to steer clear of processed foods, seed oils, etc. if possible. I know life can be challenging and circumstances can vary, so try your very best to adapt to a diet that is sustainable for you. 2) Train hard: - Time and time again, I see the same thing in the gym. People will go through the motions in the gym, but never really struggle. Feel the pain, feel the struggle, and strengthen your mind. If you aren’t pushing yourself to achieve more than you did the last lift, you’re doing it wrong. Bad days happen, but still go and train the hardest you can on any given day. Hard is relative, and the amount of effort you’re willing to put in is tangential to the amount of progress you’ll see. DO NOT BLAME YOUR GENETICS FOR YOUR LACK OF GROWTH. 3) Progressively Overload: - Our body responds to stimuli. The more stimuli you give it, in a gradual, calculated formulation, the more you’re going to grow. If you never INCREASE the amount of resistance you put on your body, you’re never going to grow. This means getting good at the movements that you’re doing, and maximizing output/weight in the 6-15 rep range. This will plateau as you progress in the gym, but steady progression over the months will ensure new stimuli for your muscles to rip and grow bigger. 4) DO NOT Ego Lift: - When you are in your first to third year of lifting, try your best to be smart with your training. It is incredibly stupid to try to one rep max on a movement that you