August 5

How to get Muscle, Build the Ideal Male Body, and get the V-Shape


How to get Muscle, Build the Ideal Male Body, and get the V-Shape

How to get Muscle, Build the Ideal Male Body, and get the V-Shape

Discovering how to get muscle and build the ideal male body is something that most of us should be working on.  Sometimes we get distracted going out too much or putting extra time in on our business.  But there’s too many benefits of figuring out how to get muscle and obtain the ideal male body.

What is the ideal male body type?

We can argue all day about who has the best ideal male body from the pick of celebrities.  But basically, it’s generally going to be a man with visible muscle.  Meaning he’s lean yet big.  It’s hard to get this in real life for most guys.  You generally need to choose between being big versus being lean.  There’s the guys with the best genetics who can do both easily.

But most of us either need to learn how to get muscle and/or lose fat in order to get the ideal male body.

And we can also say that the ideal male body has a v-shape in the upper half.  Which equates to broad shoulders and a thin waist.

You don’t need to become a body builder to achieve this.  They’ve take the ideal male body and have blown it out of proportion.  However, the goal in learning how to get muscle and get the ideal male body is to get the v-shape.  It’s to be lean and be big.

Out of the two, I’ve had better results in the sexual market place when I was leaner versus bigger.  Not when I was a stick.  But after I bulked up then I cut weight.  Even though my bulkier self was much stronger, my leaner self had a much more present v-shape.  And being lean also makes my face more defined.

Which is also a smaller, yet important part of the ideal male body.  The face is still part of the body.  It changes depending on how lean or big you are.  Keep that in mind as you bulk up or lean out.

Why building muscle and looking good is important

Achieving the ideal male body type and building muscle is beneficial for many reasons, such as:

  1. Feel better about yourself
  2. Health
  3. Increase smv
  4. Physical protection
  5. Treated better by people

1. Feel better about yourself

traits of masculine men - the rock, muscles

The biggest reason you should find out how to get muscle is because you’ll feel better about yourself.  It just feels good to put on muscle and know you look good.  You feel stronger, more like a man.  Everything on Rebellious Development has the end goal of contributing to your happiness.

When you obtain or are getting closer to the ideal male body, you just feel like a boss.  Having a strong, sexy, manly body can be a massive source of confidence for yourself.

2. Health

Putting on muscle is also good for your health.  It’s good for your bones, cut your risk of injury, help you sleep better, and do a million other positive things for your health.

You can take it to the extreme and cause harm to your health if you start taking a big steroid cycle or push your body too hard and get bad injuries.  Minor injuries are going to come up no matter what.

But if you go about it in the right manner, learning how to get muscle is good for you.  You’ll be exercising and eating well, which will improve the quality fo your life now and give you the best chance at a long future.

3. Increase smv

can money increase your smv? or make you beta bucks? jeff bezos

It’s no secret that working towards the ideal male body will increase your sexual market value.  Women love a fit man with a nice v-shape body.  It’s their ideal fuck.  Whether it’s the bad boy or they potential boyfriend, women want a man with a good body.

If you’re severely overweight then losing weight and getting the ideal male body will boost you up a ton in sexual market place.  But even if you’re just a skinny guy, the extra boost you get from putting on muscle should not be discarded.  Learning how to get muscle will help you get a lot more women.  Girls will be more open to you flirting with them, getting numbers, getting dates, getting laid, and all the things you want.  It’s not going to guarantee anything.  But you’d be a fool to not try to build the v-shape for yourself if you’re in the dating pool.

4. Physical protection

More muscle means you can protect yourself better if needed.  And also the illusion of protection.  In reality, you’re better off learning how to fight by taking boxing, brazilian jiu-jitsu, wrestling, muay thai, or mma.  But knowing how to get muscle will still help to offer protection in a fight.  It will also lower the chance of others wanting to pick a fight with you or just pick on you.  That being said, having the ideal male body doesn’t make you immune to bad situations, so be sure to watch your back.

5. Treated better by people

how to build muscle - hanging out with the boys

Believe it or not, when you look better, you get treated better.  Both men and women will treat you with more respect and give you better service if you’re a customer.  It’s obvious that women who are attracted to you will treat you better and maybe even flirt with you.  But even men will treat you better.

People like winners.  And even if they’re jealous behind your back, they’ll treat you good to your face.

Getting muscle

So let’s discuss how to get muscle in practical terms.  There’s only 2 things you need to really focus on which are:

And that’s it.  It helps to get enough sleep and drink water.  But when it comes down to it, figuring out how to get muscle is really about lifting heavy weights and eating.

Full body workout for naturals

man lifting weights

For naturals, I recommend doing a full body workout 2 or 3 times a week.  This is what all of the old school body builders did pre-steroids.  It’s the best way to build muscle and strength.

If you do a split routine then you can still build muscle.  But it won’t be as consistent and you’ll be losing out on maximum size.  Split routines are designed for guys who are taking hormones.  If you’re on steroids then this might be the better option for you because your muscles can go harder during a session and you can pump the blood into them.

Not about the pump, it’s about testosterone production + frequency

But for naturals, it’s not about the pump.  It’s about lifting heavy weight and doing it frequently.  Because as a natural, your body isn’t going to maintain the high levels of testosterone as long as a guy whose on steroids.  Which means you need to be lifting weights to hit each body part 2 or 3 times a week if you want to know how to get muscle in the most efficient manner.

Most of the muscle magazines or articles will talk about split routines and having a day for back, chest, legs, arms, shoulders, etc.

This is fine and maybe even optimal of you’re on the juice.  However, from the emails I get I’m guessing most of you are natural.  If so, you should go with a full body routine.  Do 2-3 sets of one workout for each muscle group.  It seems like a small amount.  But the testosterone you get from working out every muscle is the best way for you to get the ideal male body.  And doing less sets will let you workout the muscles a few times a week versus just once.


modified steak + eggs

Besides lifting weights you also need to grub down.  Eat in a caloric surplus in order to gain muscle.  The only time you shouldn’t eat more when learning how to get muscle is when you’re overweight.  I’m not here to hate on you if you’re fat.  But you should focus more on becoming lean than getting huge as possible.  Still lift weights so you’re growing but then put the majority of mental energy into becoming lean.

Becoming lean

Besides lifting weights to learn how to get muscle, you need to become lean in order to get the sough after v-shape.  You become lean by

  • eating the right foods
  • being in a caloric deficit

If you’re a skinny guy, then you should gain muscle for 6 months to a year, then work on getting lean, since you’re already lean to begin with.  If you’re overweight, then you should still lift weights but primarily focus on getting lean first.

Eat well

You’re going to need solid muscle to have the ideal male body.  And then you’re going to need that muscle to be visible.  Eat the right foods like organic / grass fed meat, veggies, and fruit.  Avoid heavy carbs like bread, pasta, rice, and so on.  Also try to avoid desserts and eating too much sugar other than your normal fruit intake.

Doing this alone without even measuring calories will be enough for many of you to become lean.  In fact, cutting out heavy carbs all together is one of the best ways to not just get the v-shape but to also feel amazing.  If that’s still not enough then you can measure your calories and begin to cut.

The mistake that too many people fall into is cutting back 500+ calories a day.  If you eat 2500 a day, and you’re not severely overweight, cutting down to 2000 can be too much.  You’ll get lean but also lose too much muscle.  While you should expect to lose some muscle and strength while leaning out, you want to minimize this loss.

Start off take 150, 200, 250, or 300 calories a day.  You really need to just make small adjustments, especially if you just have a bit of fat covering the abs and aren’t that overweight.

Cut out chips, soda, and all the junk food.  Before you know it people will think you learned how to get muscle but you really just got lean enough to show it off.

Getting the v-shape

Getting the v-shape, shoulder raises

The main way to get the v-shape is to learn how to build muscle and then get lean.  You should be working out the major muscle groups.  But if you really want to have that v-shape, you want to focus on:

  • shoulders
  • wide back
  • and being lean as fuck

You need to have the shoulders and the small waist to have the v-shape.  Don’t go crazy about having a tiny waist though.  Think of just trying to get lean to show off your abs.  Then put more energy into your shoulders.  I know earlier I said full body workout are the best.  And I stand by that.

But you can add in an extra day – or at the end of your session – a few extra sets for shoulders.  Lateral raises are especially helpful.  You can also throw in an extra few sets of shoulders shrugs for your traps.  Having shoulders and traps that stand out, combined with lean abs/small waist, will really give you the v-shape and get you closer to the ideal male body.  Combine that with an extra set of pull ups for a wider back and you’ll get closer to the v-shape.

80 /20 rule

With all of this being said, the 80 / 20 rule still applies.  80% of your results come from 20% of your effort.  Assuming your natural, going to the gym 5 or 6 times a week will only put you a little bit ahead of a guy who does 2 or 3 times a week.  I choose to lift weights 2-3 times a week with a full body workout.

This keeps my muscles strong, big, and keeps the ideal male body present in my frame.  Lifting twice as much would only give me a little more, not double the results, so I decide not to do that and instead do martial arts, dancing, and work on my business.

It’s not hard to learn how to get muscle.  In fact, it’s actually one of the most straightforward things in life.  But you need to put in the work in the gym and with your diet.  Uncovering how to get muscle will not only drastically raise your standing in the sexual market place, but it will also help to build disciplinary skills that carry over to other areas of life.


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