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EDDIE@ThiiSpencer · Sep 10, 2026

4 Ways to Build a Strong, Defined Physique.🧵

6 tweets1 min read♥ 4Koriginal

Summary

Build a strong, defined physique by performing compound lifts 3-4 times weekly, progressively increasing weight or reps, eating in a calorie surplus with high protein intake (1.6-2.2g per kg bodyweight), and incorporating isolation exercises with adequate rest and sleep for recovery.

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  1. #1

    4 Ways to Build a Strong, Defined Physique.🧵

  2. #2

    Let's go.

  3. #3

    Prioritize compound lifts like squats, deadlifts, and hip thrusts 3-4 times weekly for overall strength and muscle growth.

  4. #4

    Focus on progressive overload, gradually increase weight or reps each session to continually challenge your muscles.

  5. #5

    Eat in a slight calorie surplus with high protein (1.6-2.2g per kg bodyweight) to support recovery and muscle building.

  6. #6

    Train glutes and back with isolation moves plus consistent rest and sleep for recovery and definition.