It’s hard to stay on top of social media trends but TikTok tends to be the leading source these days for what’s hot —especially among Gen Z and Millennials. Many people take to the site to find tips on everything from beauty and wellness to fitness. These days, the trending topic in fitness is “sleeper build” with fitness influencers everywhere getting in on it. So, if you’ve seen this hashtag in a few clips and wondered what it was and how you can get it, keep reading.
What Is A Sleeper Build?
Most people are familiar with a ripped “bod.” This is someone with clearly defined muscle tone throughout their body. In many cases, this individual does not even have to flex for people to see their muscles because all those hours spent in the gym are constantly on display. Well, a sleeper build is somewhat the opposite of this.
Instead of having a body with rippling muscles even when relaxed, a sleeper build is one where the person has to flex to show their complete physique. In other words, when they’re not flexing, they might look skinny or even like they don’t exercise at all. To further exaggerate this concept, TikTokers will purposely wear baggy clothes to play up their seemingly skinny shape —only to shock viewers when they finally flex their arms, upper body, or abs.
However, to really nail this trend, most people showing off their sleeper builds also tend to have baby faces or look very young. The goal is to look like someone you wouldn’t typically expect to see spending hours in the gym showcasing a rippled, muscled physique when they flex.
Where Did This Term Come From?
People familiar with TikTok know that while the platform is home to an endless stream of short-form content, it is actually segmented into various unofficial spaces. For the fitness crowd, “GymTok” is their little corner of the digital space. These videos often focus on improving form when lifting weights, sharing advice for safely bulking up through dietary choices, ways to isolate or target specific muscle groups when exercising, and even how to practice proper gym etiquette.
However, “sleeper build” didn’t start in TikTok land or even in the fitness world. Instead, it has its origins in computer and car slang. For computer tinkerers who liked to create DIY builds, the phrase refers to a computer processing unit (CPU) that looks like a vintage computer from the 1980s or 1990s, but that utilizes modern processing parts. Similarly for car culture, this refers to a vintage car body with a modern engine or interior design.
How Did This Become a Trending Topic on TikTok?
While “sleeper build” wasn’t a new term, social media trendspotters started noticing it on GymTok in August 2022. The first real usage as a fitness term is credited to TikToker @saifiev, a Russian fitness buff who would take selfies of himself showing off his very surprisingly buff arms after flexing. Because the clips always started with him transforming from a lanky guy with a young face and skinny build to chiseled arms when he posed, people started calling his physique a “sleeper build” and the rest is history.
How Can I Get a Sleeper Build?
Just like with any other physical gains, sleeper builds still require that people put in the work. Even though your muscles might not be rippling when you are not flexing doesn’t mean that this figure will magically appear with minimal effort. Still, you need to remember that sleeper builds are meant to be muscles on a slim physique.
This means that while you still need to watch what you eat, you are not trying to bulk up in any significant way. Likewise, for a true sleeper build, when you do exercise, your focus will primarily be on the upper body with an emphasis on your arms, core, and abs.
Check That Diet
As with any fitness lifestyle, a healthy diet is critical. Anytime a person is prioritizing muscle definition, a protein-rich diet is necessary. Avoid empty calories and foods loaded with processed carbs, which will cause the body to retain fat. Instead, look for lean proteins like fish or chicken.
Consider a Caloric Deficit
If you want a sleeper build and you’re currently carrying more weight than you should, consider creating a caloric deficit. This is usually most beneficial for people that previously consumed well over the daily recommended amount of calories per day. Cutting back to the daily guidelines can create a caloric deficit that aids in burning fat since you’re no longer supplying the body with excess calories.
However, be careful with this tip. While caloric deficits are beneficial for people that are consuming too many calories per day, it can be a risky move if a person shifts too far below the daily recommended levels. Done to an extreme, creating a caloric deficit can force your body into starvation mode —meaning that the metabolism slows down drastically to reduce caloric burn and conserve energy in response to lower food intake. In some cases, this can even mean people will gain weight instead of losing it.
Start Lifting Weights
There’s no magic trick to building muscle definition. Another key aspect you need to incorporate is going to be weight lifting. Keep in mind that sleeper builds focus on your upper body. So, you’ll want to hone in on exercises that create definition in your arms and core. Yet, with a sleeper build you want to watch how many reps you do. Remember, the goal is to be lean and only show definition when you flex —not when you are at rest.
Is the Sleeper Build Look Right For You?
If you want to lose weight and create a lean figure with some definition, the sleeper build might be right for you. While it started with a male fitness fan on TikTok, a quick scan of the #sleeperbuild hashtag shows that it is widely adopted by all genders. Better still, sleeper builds are one of the few fitness trends that can piggyback on others, like having a snatched waist or beefing up your cardio.
So, if you’re ready for those quiet surprise gains, there’s no reason not to make the sleeper build one of your fitness goals.
The post What Is TikTok’s Sleeper Build And How Do I Get One? appeared first on 21Ninety.
