Key to brad pitt fight club physique

Started out in NY at Equinox training rich clients, while modelling for clinique and a few other places, was really into nutritional ketosis and movement stuff before jumping on the gear to further the career, they all wanted bigger, leaner guys in ads and the competition was really high. Through the clients at the gym got some well paid gigs with celebs.

Key to that body are the following
>less than 10% bf ideally incorporating some kind of fasting or carb management for periods of time as its much easier to manage with those types than making them track their calories
>wider delts to proportionally smaller chest, big arms, trim but defined legs, overdeveloped calves (in proportion to the upper legs)
>developed abs
>as much lat development as possible without too much trap development that overshadows the silhoute.

Program I give clients looking for that type of look. All sets are done controlled, no lockout but stopping just before and stopping a few inches from the bottom at pressing movements

Weighted dips or weighted paralette pushups
Weighted pullups or Weighted chinups
Overhead press variation or incline bench variation
curls or lateral raises or calf raises or glute bridges depending on weak spots and lagging areas

Stationary bike or Stairmaster start at 20 minutes build up to 45 minutes

Heavy leg exercises are not ideal for this kind of thing. cutting them out also allows clients to maximize upper body gains but you could do them if you wanted to. Im not a bodybuilder nor do i find big legs aesthetic, aside from developed glutes which I use glute bridges to maintain. Im 6,4 and I feel like long lean but not bulky is the ideal aesthetic for longer legs.

Cycling helps to develop legs and especially calves. Remember women find this physique the sexiest, its not a bodybuilder, its a lean skinny ripped guy plus 10lbs of muscle. Thats it. Its not that hard to get its just developing the right proportion.

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  1. 2 months ago

    Posting in a meme thread
    Dogshit routine
    That body is achievable in 1 year

    • 2 months ago

      yes and no to a year. The issue is people overdevelop certain bodyparts thus rendering the look shit. Aesthetics are not about just getting big everywhere.

      overdeveloped traps will kill this look instantly. A bigger chest proportional to the delts will kill it. Hence why the "meme dogshit routine" is nescessary.

      Its why for example we don't do rows, as it will overdevelop the traps and throw the whole look off. Same reason we don't train the legs directly as it leads to several issues with the silouhete.

      People really can't get out of their whole bodybuilding mentality. You can be 20lbs heavier than this guy just a slean and look worse. Its about crafting a look, kind of like fashion but for the body.

      • 2 months ago

        post evidence of being a big shot trainer

        >You can be 20lbs heavier than this guy just a slean and look worse. Its about crafting a look, kind of like fashion but for the body.

        This is so fricking moronic kek. Put that same body on a gymcel manlet and he looks like shit. Face, frame, height, movie star status make that physique. Enough with your bullshit memes

        • 2 months ago

          Ah yes let me dox myself, that will help with the client list.

          You are talking like a bodybuilder. Aesthetics, ones women actually like, which is what most men wan't is not about mass. You can maximize whatever height, body shape you have, yes obviously nothing is equal, brad would of looked better all things being equal if he was 6,4. But he looked good as he could in the time for what he was born with.

          More mass isn't making someone look more aesthetic, aesthetics are about crafting a good overall silhoutte, very much like crafting a good outfit.

          • 2 months ago


            • 2 months ago

              He is a retar'd

          • 2 months ago

            >would of

            Fricking Christ, OP. Pathetic larp thread.

  2. 2 months ago

    Nobody did keto in the 90s. Why would it be an essential part of the look?

    • 2 months ago

      Zoomers never heard of the Atkin’s diet?

      • 2 months ago

        They haven't gotten that far into The Sopranos yet.

  3. 2 months ago

    How to get a body like Brad Pitt, a.k.a ascended ottermode, a.k.a 80-90% natty peak at 10-12% BF:

    >weighted calisthenics (dips, pullups, leg raises)
    >HIIT cycling for legs (uphill sprints on a heavy mountain bike, high gear)
    >swimming as main form of cardio, with lots of upper body isolation with hand paddles

    Progressive overload for max hypertrophy (7-15 reps), do this for at least 5 years and you're set.
    Oh, and don't go over 15% BF.

  4. 2 months ago

    This is a whole lot of babble to simply say that looking good on camera is 90% being lean and 10% muscle mass. Brad was maybe 160lbs tops in Fight Club.

    • 2 months ago

      >was maybe 160lbs tops in Fight Club
      >less than 10% bf
      not sustainable
      >wider delts to proportionally smaller chest, big arms, trim but defined legs, overdeveloped calves (in proportion to the upper legs)
      standard v-taper stuff. his chest is not small for his size. he is just small. he also does not really have big arms since his triceps are not that large here. it's his biceps that stick out (mind you he has a pump). trim but defined legs is dumb babble. do we ever see his legs in fight club? jsut say to skip legs (and you would still be wrong) same goes for the overdeveloped calves claim. show us where those are.
      yes including obliques
      >huge lats no traps
      pitt has pretty large traps for how small he is in fight club. he also has either very bad lat insertions or not lats at all
      >Weighted dips or weighted paralette pushups
      >Weighted pullups or Weighted chinups
      >Overhead press variation or incline bench variation
      >curls or lateral raises or calf raises or glute bridges depending on weak >spots and lagging areas

      >Stationary bike or Stairmaster start at 20 minutes build up to 45 minutes

      what a shit routine even for a bait thread. cmon OP do better

      >Heavy leg exercises are not ideal
      incredibly stupid statement. especially since there is not a single leg exercise in your routine

      >Remember women...
      Women are not a hivemind

  5. 2 months ago

    >im 6,4


  6. 2 months ago

    >6'4" celebrity-adjacent Chad who almost certainly doesn't get carded in bars and who fricks 18 year olds
    Are you working as a personal trainer in the evenings after your WFH $200,000/year, 5 hour/week software developer job?

  7. 2 months ago

    And people pay you for this dog shit? Lol good for you I guess.

  8. 2 months ago

    Getting a 'sleeper' build physique.

    So basically in gaming a 'sleeper' is a build where your character doesn't look particularly impressive but they absolutely decimate when given the opportunity.

    I've been researching fitness and I'm essentially trying to 'gamify' it to maintain my interest. I always opt for sleeper builds because I'm not interested in vanity but I like to subvert expectations and dominate people who you wouldn't expect me to, so that's how I want to approach fitness.

    I understand that to develop this I need to focus on strength sets (1-5 reps) rather than hypertrophy (8-12) and build the 'skill' of strength. I do not intend on cutting and have no interest in gaining weight. I have no interest in looking 'visibly' muscular because I feel like it would put me to close to these hedonistic vanity-based tiktok bodybuilders who have very different motivations. I just want to be a normal looking dude who can be crazy strong when he needs to be.

    I haven't started yet as I'm still developing my strategy. I'm wondering if there are any tricks or exercises that will help me develop strength while limiting potential hypertrophy as much as possible. I'm already including deadlifts, snatches, cleans (no jerk or presses as they're very shoulder isolating) and farmers carrys for example.

    Thanks in advance big guys, also checked OP

  9. 2 months ago

    Dude im a middle clas wfh guy. I rather be big and jacked than some skinny brad pitt guy

  10. 2 months ago

    >everyday is abs day
    >eat at slight caloric deficit
    There you go. Kinda cringe I used to think that was impressive when I started out.

    • 2 months ago

      Brad Pitt is a textbook medium build guy. He’s probably never weighed more than 170 in his entire adult life.

      • 2 months ago

        what would you estimate is his bfp in troy is?

      • 2 months ago

        170 at 5 11 is brad pitt stats. 170 at 5 3 is pretty big tho.

  11. 2 months ago

    are no lats aesthetic or can he pull it off because he is brad pitt?

    • 2 months ago

      probably just hi insertions

    • 2 months ago

      he has high lat insertions, like most people in men's physique, this makes his waist look more slender.

      low insertions are ideal for general bodybuilding because they allow you to pack on more mass, but for aesthetics they are worse because they make you look blocky.

  12. 2 months ago

    Here's my tips from a former skelly, went from 60kg to 77kg, now eating 3400-3800kcal a day at 186cm/6'1
    >Carbs are your friend, just make sure its mostly oats/potatoes/rice/brown bread and fruits
    >Drink coffee, tea, milk/whey and water. Drink zero kcal soda if you have sweet cravings
    >Walk. I usually walk 10k steps a day, yesterday I did 20k
    >Do a simple program of 4-5 exercises usually 8-12 reps and do pullups 2x a week.
    >Don't worry about heavy weights too much, just make sure you get a solid pump and lift close to failure every set
    I really don't believe in almost starving yourself to get a Pitt physique, AMA

    • 2 months ago

      how much do you weigh at 6'4 to look like that

      unless you're really handsome I wouldn't go for the twink look you don't have as aesthetic of a build as brad

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