Introduction
I think you want to look as strong as you are. A sleeper build is a physique where your strength doesn’t match your appearance. In this physique, you have athletic characteristics but with a lean and average appearance. But now you have decided to get rid of this sleeper build body.
No problem, I will give you a simple to follow plan to shift away from this body form. In addition, you can also transform your lean body into an aesthetic one with visible muscles.
What Does It Mean – How to Get Rid of a Sleeper Build?
Here, I want to clarify one thing, that losing a sleeper build doesn’t mean you are losing strength. In a sleeper build body you have a high strength ratio but with a skinny average appearance. Once you are out of this physique, you can achieve the aesthetic body form with large visible muscles.
So you must be clear that you are just getting your real body form with full strength. All other body features will remain the same.
Signs You Have a Sleeper Build
If you are observing the following features in yourself, then it means you have a sleeper build body. For example;
✔️Lean body but compact and dense muscle mass
✔️Good lifts, but average visual appeal
✔️You may also hear the comments from people like “you don’t look fit”.
Why People Want to Get Rid of Sleeper Build
Desire for Aesthetic Appeal
It happens when you change your health goals. In a sleeper build body, you have a high size to strength ratio and dense muscle mass but with a lean appearance. Therefore, when you work for an aesthetic and bulged appearance, it is necessary to lose a sleeper build body.
Influenced by Role Models
In a social media world, we follow our favourite celebrities. Further, people try to adopt their lifestyle in their personal life. Some famous names include Robby Robinson, David Laid, Lee Haney and Bob Parls. So it may be a reason for people to get rid of sleeper build.
Lack of Visible Muscles
In a sleeper build body, you feel quite energetic and have athletic characters but with an average lean appearance. In contrast, some people love to develop their large biceps and other muscles. Actually they want to flex their aesthetic body in the audience. So due to the lack of a bulged body appearance, people may avoid this body form.
The Transformation Plan – From Sleeper Build to Aesthetic Build
If you also want to transform your body from a sleeper build to aesthetic appearance you can easily follow the given workout plan. Let’s review it in simple steps.
1. Switch to Aesthetic Training Split
First of all, you must focus on a specific training pattern to achieve an aesthetic body form. For that purpose, I will suggest a PPL (Push/Pull/Legs) training split two times a week.
Push Day
✔️These movements are important for your shoulders and chest muscles.
✔️You can do barbell bench press, overhead dumbbell press or incline dumbbell press for that purpose.
✔️Perform 3 to 4 sets, each with 6 to 8 repetitions.
Pull Day
✔️This training will grow your biceps and back muscles. Barbell row, chin-ups and lat pulldown and the best options in this training.
✔️Start with 2 to 4 sets of 6 to 8 reps and then increase your stamina progressively.
Leg Day
✔️This training day is effective to build your quads, glutes and hamstring muscles. Exercises like Leg press, barbell back squat, and walking lunges are included in this category.
✔️Start with 2 to 4 sets of 8 to 10 reps.
"“Follow this 3-day split two times each week, and dedicate Sunday to proper rest and muscle recovery.”"
Add Strategic Cardio
Cardio exercises are crucial in this aspect. They help us to burn our extra fat without losing the muscles. There are two types of cardio exercises which include High intensity interval training (HIIT) and low intensity steady state (LISS).
Jump rope, cycling, or jogging at steady speed are the easiest ways to add cardio exercises in a workout plan.
Recovery And Supplement Support
7-8 hours of deep sleep is also important for visible results. It helps us to recover the muscles and new protein synthesis. So avoid overwork on your body. Just follow the given plan and take a proper rest.
There is an optional supplement support for your convenience. You can take whey protein, creatine and multivitamin for quick results. Otherwise, the above workout plan is sufficient to achieve an aesthetic body in a natural way.
How Long Will It Take to Get Rid of Sleeper Build?
The time required to get away from sleeper build depends on your training intensity and consistency. If you already have strength but no visible muscles, then it is comparatively easy to transform into aesthetic body form. It will take about 3-6 months if you follow the above PPL plan with proper rest and recovery.
In the first 2-4 weeks, you can see the growth in chest and arm muscles. And then progressively you will observe the difference in other body parts like legs and glutes muscles. In short, it depends on how serious you are about your body physique.
Final Takeaway
In conclusion, you can get rid of your sleeper build body by following the above workout plan. Now you just need to make your routine and then follow it strictly. And I am sure you can also achieve your dreamed aesthetic body with bulky muscles by a given transformation plan. So take your first step of this journey, you can definitely achieve your favourite body physique.