Having a good physique can boost your confidence and make you appear healthy and attractive. However, everyone has their own definition of an ideal physique. Some like to build a heavy, muscular body, while others prefer a lean, ripped body. Amidst the changing standards of female and male aesthetic body standards throughout history, bodybuilding can be divided into two categories: aesthetic bodybuilding and normal bodybuilding. Let us understand what aesthetic bodybuilding is and what you can do to enhance your results.
Aesthetic Bodybuilding vs. Normal Bodybuilding
Aesthetic and normal bodybuilding differ from each other in the following ways:
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The main focus of aesthetic bodybuilding is gaining and toning muscles and improving one’s physical attractiveness. Whether you can lift heavy weight does not matter that much in this type of bodybuilding. | The main goal of normal bodybuilding is to increase strength so that you can lift heavy weights and become a stronger version of yourself. It does not strictly prioritise a model-like appearance but rather focuses on feeling and being healthy and strong. |
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Aesthetic bodybuilders put a heavy emphasis on increasing muscle mass and decreasing body fat percentage. | Normal bodybuilders also focus on this, and more on gaining strength rather than aggressively training to look ripped. |
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Aesthetic bodybuilders may enhance their physique with the goal of entering bodybuilding shows or becoming models. They prioritise their on-stage appearance. It’s true that building muscle is an excellent way to look attractive and get into the modelling industry. | Normal bodybuilders may aim to increase their strength and stamina to go into strength-related sports, such as wrestling or weightlifting. |
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Some of the famous aesthetic bodybuilders are Arnold Schwarzenegger, Frame Jane, and Bob Paris. | Some of the famous normal or conventional bodybuilders are Rey Mysterio, The Undertaker, and Dave Bautista. |
Aesthetic Bodybuilding Standards for Males and Females
Based on the aesthetic fitness trends, males and females are judged according to different criteria, such as waist, muscle size, fat percentage, etc., differing from contest to contest. To gain more insight on some of the common judging criteria, take a look here:
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Aesthetic Body Female Judging criteria:
- Symmetry: Overall shape and structure are judged. There should be no obscurity in the body, and the physique should be well-balanced. Most of the competitions favour hourglass body shapes.
- Muscularity: The muscle mass of the women and how well they have enhanced the muscular gains while maintaining the first criterion, symmetry. They should have well-proportioned glutes, well-toned shoulders and legs, and a smaller waist without having extremely low or high body fat levels.
- Presentation: They need to strike different poses and present their strength and physique in the most attractive way.
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Aesthetic Body Male Judging Criteria:
- Symmetry: The physique should be well-proportioned and aesthetically pleasing.
- Muscularity: A lean and muscular physique is usually preferred. Men should have a small waist with an attractive V-taper from the shoulders to the obliques.
- Presentation: Men are required to display their physique in a way that enhances their muscles in the best way possible.
Aesthetic Bodybuilding Dos and Don’ts
To excel at aesthetic bodybuilding, you need to be mindful of the various dos and don’ts that are discussed below:
Here are some of the do’s of aesthetic bodybuilding:
- Since aesthetic bodybuilding focuses on a well-balanced and proportionate physique, you need to train all your muscles evenly. You will need to do a lot of reps in your aesthetic body workout plan to take your muscles to the limit in order to achieve the ideal physique.
- Consume a well-balanced diet that contains a lot of protein, a minimum of unhealthy fats and simple carbs. This will ensure proper muscle recovery and muscle gain after a workout without a disposition for fat.
- You can include cardio in your fitness routine to reduce body fat.
- Learn and practice the correct technique while working out. This will help keep your muscles engaged in the right way to yield maximum results with respect to muscular enhancement.
Here are some of the don’ts of aesthetic bodybuilding:
- Do not lift weights out of ego. Doing so can lead to muscle injury and set you back in your progress.
- Do not skip stretching. It increases flexibility and range of motion. This is especially important for stage shows or when you need to flex a pose.
- Avoid overtraining. Allow your body some time for recovery. You can divide your workout days based on the different body parts that you will be training.
- You shouldn’t ignore core workouts. You need to build strength and stability that add to your aesthetic appeal. Therefore, make sure that you do not just focus on your shoulders and biceps but also on your core.
To Sum Up
Aesthetic bodybuilding is all about training to increase your muscles, reduce fat, and look aesthetically pleasing. Strength and endurance can also be enhanced, but they are not the main focus of aesthetic bodybuilders. You can build a pleasingly sculpted body by including a protein-rich diet and doing creative and intensive aesthetic body workout routine with proper rest and recovery time.
