fitness clothes

Do Your Workout Clothes Actually Affect Your Performance?


You’ve heard the phrase “dress for success” before, but while it’s a good motto to have professionally, does it also apply to the world of fitness? Short answer: Yes.

There’s actually a reason (other than simply looking good) that fancy workout tanks, leggings, and sneakers have become the standard at the gym and in the studio. So stop feeling guilty and stuff that buyer’s remorse back in the shopping bag—those printed leggings are well worth your hard-earned cash. Here’s why.

give your brain workout ,(they give your brain a boost )

When you threw on that fun graphic tee and cut-out leggings you might have experienced something the experts are calling unclothed cognition,” which refers to a sort of mental shift you experience when you wear certain clothes. So, if you wear a fun new crop top – sports bra hybrid you might, in turn, feel more “fun” and happy yourself. One study in the Journal of Experimental Social Psychology suggests that clothing influences behavior and attitudes because it carries a symbolic meaning. So, what you wear is actually subconsciously changing how you act.

Dr, Jonathan Fade, sports psychologist for the New York Meets, says these findings totally hold-up in real life. “When you put on new fitness gear, you begin to get into character like an actor putting on a costume for a performance,” says Fade. “As a result, you expect to have a better performance, making you more mentally prepared for the task.”

Basically, when you wear cute workout wear, not only are you more inclined to actually be active, but Fade says those tank tops and racer-backs will also make you feel more confident in your abilities, which could lead to an improved focus, motivation, and gains.

They up the intimidation factor


Still skeptical on the physiological power behind your outfit? Leah Lagos, PsyD, BCB, clinical and sports psychologist, says this phenomenon goes further than just any regular gym session—professional athletes can experience it as well. “An athlete may gain a perceived psychological edge on his opponents by wearing certain outfits or designs,” says Lagos. “Research has shown that professional sports teams wearing black uniforms are more aggressive than sports teams wearing non-black uniforms.”

If you’re not a fan of all black (or don’t plan to hit the football field anytime soon), Fade says that “some studies even suggest that teams that wear the color red have an advantage against teams that wear blue.

And you wouldn’t wear the same running shoes on a hike, right? Proper hiking boots, from brands such as Merrell, offer additional traction and an air cushion within the heel to absorb shock and add stability, allowing you to get the most out of your uphill climb by giving you the grip needed to tackle longer and harder trails. While what you wear to the gym may give you the mental boost needed to push through a tough workout, you can’t forget the power a great pair of running shoes can have on your half- marathon training , or how crucial it is to have real deal bike shorts for long rides. What you wear directly affects your performance.

They prevent injuries and offer protection


Live in Seattle? Warm, insulated fabrics are important to protecting your body during cold morning runs. Call Miami home? You’re going to want breathable, sweat-wicking material to keep the surface of your skin cool and dry. BOGOSALE

What’s more, having the correct size in your running shoes can prevent blisters, shin splints, and foot or ankle injuries. Considering how an injury can put your workouts on a substantial hiatus, it’s well worth investing in clothes, shoes, and gear that will help lower your risk of getting hurt. And yeah, you might as well make them fashionable AF.



Most of us can relate to the phrase “dress for success” in various aspects of our lives, from getting a job to hitting the gym. The clothing we wear influences our own behavior and the way we think and act, a concept known as “unclothed cognition.” We undergo mental changes when we wear certain clothes, especially when it comes to our motivation to work out.

“The act of putting on workout gear for those new to exercise is the physical side of the mental shift to start living better,” Clint Fuqua, a trainer at Clint Fuqua in Dallax, Texas, told Medical Daily.


Previous research has found this mental shift is due to the symbolic meaning we give a particular item of clothing. For example, in 2012, researchers found when volunteers were given a lab coat or nothing special to wear and then performed attention-related tasks, those wearing lab coats were significantly more successful than their counterparts. In an interview with The Atlantic, researcher Hajo Adam believes the study’s results could also be applied to many more fields, including active wear and fitness.

Fuqua believes color hue could also influence our workout. There are several reasons why colors are able to influence the way we feel. The color red is known to increase our heart rate, because it’s such a stimulating hue. Meanwhile, the color blue lowers blood pressure, because it conveys tranquility.

Bright and vibrant colors can be more energizing, but the more serious the workout the darker the colors go.

“You will notice more bright colors in a group fitness and aerobics setting and more dark colors in a power lifting setting with a blend when it comes to hybrid programs like Cross fit,” said Fuqua.

Wearing flattering and fun clothes can increase our confidence, and in turn, our overall performance, helping us get the most out of our workout. Simply put, a trendy athletic wardrobe can work as a motivator to get us to the gym, even when we’re not feeling our best.

exercises increase height

increase height

There are many biological and physical factors which determine your height, given as follows:

Genetic Factors

Height is a trait which is determined by thousands of genetic variants like in case of BMI and cholesterol levels. If we go by the scientific studies then 60 – 80 percent of height difference among individuals is determined by the genetic factors while 20 – 40 percent depends on the environment or physical factors like nutrition. The above figures are based on the estimate of heritability of human height which is a genetic parameter which considers the proportion of total variation in height due to genetic factors in a given biological sample.

Generally, heritability is determined by estimating the degree of resemblance among relatives such as twin, siblings, parents, and offspring with their similarity in height. Height heritability can vary from population to population such as the Chinese population has average height  while the western population is on the tall side. This diversity of heritability occurs due to different genetic background and environment such as climate, dietary habits, and lifestyles followed by the population.

Non-Genetic Factors

There are many other non-genetic factors besides nutrition such as diseases, lack of physical activity, posture and hormonal imbalance. Childhood disease can greatly affect the final height of the individual  but it can be overcome by growth hormone treatment. Lack of physical activity like sports also plays an important role in height gain. If you have short genes but you actively participate in sports then it can affect your skeletal system and the body will direct the nutrition flow towards your bones making them long and strong [5]. Sometimes disorder of endocrine glands cause hormonal imbalance which can arrest your growth process but this can be rectified by proper medication and exercises.

There are cases where wrong sitting and standing posture makes the person appear short heighten. Some people have a habit of slouching forward or dropping their shoulder which makes them short. You can easily gain some of your hidden height just by correcting your posture [8]. Stretching exercises help in a lengthening of the spine and make it flexible, thus adding inches to your height.

ways increase height​

You can go for special treatment like surgery BUT only when you badly need it. Surgery is recommended to very short heighten people or individuals with bone deformities. Therefore, follow the natural method of exercising and eating healthy not just to gain inches but overall fitness.

increase height naturally​

A  number of renowned doctors and physicians from across the globe have written books and manuals explaining their experiences and facts that help the body to enhance its potential for height growth. So, just try these scientifically proven methods to get taller in height. A complete 8 hours of undisturbed sleep is recommended for full human growth. It is because human growth hormones are produced at higher levels when our body is at rest, and it is best at rest when we are sleeping. If you follow a daily routine combing enough rest, exercises, and proper food then you can increase your possibilities to grow taller by two to three inches than your actual height.

exercises to increase height​

One of the best ways, if you are seriously learning how to increase height then, by practicing stretching exercises. You can improve and strengthen the muscles that maintain your backbone. Once they are developed properly, your backbone is sure to get lengthen and straighten by an inch or two . This will also make the spinal discs and the cartilage in your backbone to get thicken finally leading to a taller body. You can practice stretching through hanging exercises, pull-ups, pushups, swimming, back stretching, crunches, skipping and various other such exercises that make your whole body stretched.

stretching exercises : This exercise targets your spine, abdomen, thigh and calf muscles which help you in increasing your height by inducing growth in these respective muscles.

tips increase height​ Cobra Stretch

This stretching exercise affects your spine, neck and shoulder muscles. It releases stress from these muscles and strengthens them. This is highly recommended for height increase because the regular practice of this exercise elongates your upper body and adds inches to your height.

Table Stretch Exercise

This exercise is not for beginners and it should be done under an expert supervision to prevent any injury. This method is one of the most effective methods for height gain. To perform this pose, you have to sit on the floor and stretch your legs in front of you.

Monkey Bar Or Chin Up Bar Hanging

This is the most effective height increasing exercise as it utilizes the gravitational force to lengthen your spine.

Hanging Exercise

hanging exercise

This method increases the gap between vertebrae and allows the spinal disc to retain more fluid which results in lengthening and strengthening of a spine. It also affects the neck muscles where the thyroid gland is situated. Stretching of neck muscles triggers the synthesis and release of growth hormone in the body which also assist in height growth.


This exercise gives you a full body workout and requires you to stretch a lot which gradually increases your height but you have to practice for longer periods to get effective results.[18] You must read our guide advantages and disadvantages of swimming.

This method increases the flexibility of your leg muscles but it is more prone to injury, therefore, it should be performed under expert’s supervision. You should start with short and simple kicks and when you understand the technique properly then you can go for a hard and high kick. Warm up is very important before this kicking stretching as practicing this without warm up and cause muscle or tendon injury.

Ankle Weights

This is generally team used during hanging exercises because it increases the gravitational pull working on your body while you are hanging. The added weight makes your spine and leg muscles work harder and it induces lengthening of bones and muscles. Always start with less weight and once you get used to them then you can increase weights. t also makes your body spend more energy by burning fat deposits which gives you an attractive figure.


This exercise utilizes all major muscle groups of your body especially hands and legs. It stretches and tones these muscles and thus induces the growth process in the body [19]. It also enhances the coordination and balance in the body. You can ride a common bicycle or stationary one but go for the one with a raised saddle because it will lengthen your leg muscles in order to reach the paddles. The initial increase in height will take 1- 4 months time depending on other height increasing factors like nutrition, growth hormone, and sleep.


This is a cardio exercise and affects the cardiovascular system in the body. It is performed by alternating your legs while keeping it on and away from the surface. It is also a high-intensity workout and continuously stretches and contracts the muscles and ligaments of the body.


It is the safest cardio exercise with lots of benefits. Although it slowly affects your body growth, regular walking for long periods helps in the production of growth hormone in the body. It also reduces the stress hormone level in the body which results in improved metabolism.  Therefore your body works efficiently and nutrition is utilized in the growth process of the body instead of getting stored in form of fat deposits. It works indirectly to increase your height unlike other methods like stretching exercises.

Eat Well For Height Increasing

Exercise alone will not give you effective results if you fail to eat well. Hence, apart from exercises, you need to give equal attention and importance to your diet. A lot of proteins, calcium, carbohydrates, and minerals are necessary and is a compulsion for bringing about desired changes in your body. They are also required for helping the growth hormones to work properly. This is the reason why each and every physician and dietitian recommend to eat a complete meal and breakfast. This again gives your body a positive effect. You are also advised to eat right because a diet rich in vitamins maintains the body’s natural power to grow while simultaneously complementing one’s exercise efforts. You should eat a rich diet full of green leafy vegetable and dairy products, which are rich sources of calcium. You should also include fruits rich in vitamin D as it permits enhanced absorption of dietary calcium.

Eat Protein:

Referred as the foundation block for life, protein will help your body repair and rebuild your muscles to a much bigger size and so, they can ultimately grow larger and stronger. If you really wish to become taller, then you must Eat Protein rich food. Your body needs two types of proteins to function at its best. They are complete protein & incomplete protein.

  • Complete protein – This type of protein contains the complete range of amino acids required by your body to rebuild tissues. Normally, organic ailments delivered from living creatures include complete protein. Food items that have complete proteins to increase height are eggs, meats, fish, milk, and cheese.
  • Incomplete Protein – An incomplete protein lacks an entire quota of amino acids. But, it is useful for your body to rebuild tissues by combining with other proteins. By consuming nuts, seeds, and beans, you can include this kind of protein in your diet.

Eat Vitamin:

Be sure that you are consuming a sufficient amount of vitamins regularly. As vitamins are organic substances, your body cannot able to produce such substances on its own. Hence, you have to Eat Vitamin-based foods for increasing adequate height.

  • Vitamin A – Apart from entire body functioning, Vitamin A is popular for increasing growth by generating new cells when your bones develop. Therefore, you must definitely include vitamin A rich foods in your diet like egg yolk, liver, fish cod, tomatoes, red bell peppers, beef, orange, sweet potato, carrot, and papaya
  • Vitamin B – It plays an essential role in enhancing your body growth. Thus, you need to eat several fruits, grains, and vegetables containing Vitamin B5, B6, and B12. Some food items rich in those vitamins are bananas, liver, chicken, lean red meat, seafood, low-fat dairy products, watermelon, and grapefruit.
  • Vitamin C – It offers you strong bones and so, you have to consume a range of fruits & vegetables such as collards, cauliflower, tomatoes, radishes, onions, mango, papaya, strawberries, citrus fruits, broccoli, and kiwis.


When it comes to increasing growth, Calcium is the most essential mineral to consider among all. The abundant mineral is found everywhere in your body including your hair, fingernails, and bones. If your body does not have the ability to produce calcium, you have to consume calcium-rich foods like dairy foods, yogurt, milk, green vegetables, cheese, fish, fruits, peas, and beans.


Phosphorous is another mineral, which plays a significant role in the process of increasing height. Combined with calcium, it forms calcium phosphate that is an important source for your bone strength. Food rich in Phosphorous includes peanut butter, cottage cheese, sunflower seeds, legumes, nuts, garlic, broccoli, corn, chicken, and turkey.


People who are unhappy because of short height should opt for Zinc mineral, which restarts the bone development. Zinc is present in eggs, oysters, and red meat.

Iron in Height Growth:

Patients with genetic iron overload disorder are usually taller than other general population. This confirms the large contribution of Iron in Height Growth. For height gain, intake iron supplements or food rich in iron like beans, lentils, cashews, leafy vegetables, cereals, and baked potato.

Appropriate Sleep:

While you relax, the body grows plus regenerates tissues. Actually, the Human Growth Hormone (HGH) accountable for increasing height is created naturally in the body once you have a sound plus deep sleep. Throughout sound sleep, the brain is stress-free plus releases extra growth hormones. Alternatively, a tired brain demonstrates low discharge of growth hormones. As a rule, throughout the growing stage, an individual must have to take at least 8 to 10 hours of sleep.

How to lose weight fast without dieting pills

While many people lose weight ditching carbs or going on a liquid diet, these methods can’t last forever. These diets are often not nutritionally sound or so restrictive your end up bringing on all the foods your crave. Plus, when your hit your goal weight and go back to your old eating habits, the weight is bound to come back. Slimming down and being able to maintain this smaller version of yourself is all about making a lifestyle change. That means figuring out a healthy diet that can be maintained for the rest of your life. What’s been proven to work is a diet full of fruits and veggies, whole grains, and lean proteins.

Of course your’re allowed to cheat every once in a while — and it can actually help diminish cravings — but indulgences should be in moderation. It’ll take some getting used to, but soon your’ll adapt to your new healthy way of eating and wonder how your ever used to down cheeseburgers, soft drinks, and cookies every day. Keep reading to learn two more realizations that’ll help your lose weight for good.

Losing weight is about basic math: calories in cannot exceed the amount of calories the body uses up. And to lose weight, your’ll need to create a calorie deficit. Counting calories may seem strict, but if your don’t keep track of how much your eat, your may never reach your goal weight. Start by talking with your doctor about how much weight your want to lose, and he or she can help your figure out an appropriate daily calorie amount. Many find success writing down their daily diet in a food journal, or with a weight-loss app, which logs the calorie amounts for food eaten

A healthy diet is key to losing weight, but if your have more than a few pounds to lose, that alone isn’t the most effective way to get your to your goal weight. You’ll have to incorporate exercise as well, and I don’t mean just a walk around the block. Most recommendations say that to lose weight, your must exercise for at least an hour a day, five times a week. We’re talking the kind that gets your heart rate up such as running, biking, or a cardio class at the gym.

An hour may seem like a lot, but once your carve out that time in your schedule, it’ll be something your look forward to everyday. If boredom is your complain, switch up your cardio routine and keep your excited about working out. Aside from burning calories, exercising will give your muscles, which boosts your metabolism and helps your burn more calories. It’ll give your body some definition as well, making weight loss even more noticeable. Exercising can also be a way to feel good about indulging — if your go on a two-hour hike, your’ll know your can enjoy dessert after dinner without a side of guilt. Exercising regularly is just as important as eating right, and once your adapt both to your life, losing weight and keeping it off will be a breeze.

Increase your physical activity. You can burn through more calories and remove more water weight and waste from your body by exercising. Walk for 30 minutes at lunch and after dinner. Avoid snacking in the evening; this will add weight that your body does not have time to burn off within one day. Perform strenuous chores around the house. Sweep, don’t vacuum; move all the furniture and clean under it, polish your banisters, etc.


Exercise in the morning. Your metabolism and digestive system will start working more efficiently, and will process waste out of your body more quickly. Focus especially on cardio exercises (as opposed to strength training); activities like running or jogging will raise your heart rate and help your burn off calories.


  • Walk, run, or do another cardio exercise for 20 to 30 minutes when your wake up.
  • Go to the gym before work, rather than afterwards.
  • Be careful not to exhaust yourself or exercise within one day to an unhealthy degree. It only takes light to moderate exercise to start your digestive tract working.

Reduce your sodium intake. Sodium consumption leads to excess water retention, and can also lead to bloating and discomfort. Aim to eat less than 1,500 milligrams of salt per day. The easiest way to reduce sodium is to cut out all processed foods. This includes cereal, baked goods, cheese, lunch meats, frozen vegetables, canned soups, canned vegetables or beans, and sliced bread. Salt is a preservative (as well as a flavoring), and processed foods are rich in salt. Consume foods with little to no processing, like eggs, wild rice, quinoa, fresh vegetables, fresh fruits, garlic, salads, freshly caught seafood, unsalted nuts and seeds.

Eat a fiber-filled breakfast. Fiber will help keep food moving through your digestive tract, and push waste out of your colon. Choose oatmeal, quinoa, low-fat Greek yogurt, unsalted nuts, a veggie omelet, or whole fruits.

  • Eat your breakfast within 90 minutes of waking up.
  • Plan to consume between 300 and 600 calories for breakfast.
  • You should be consuming 25 to 30 grams of fiber per day, so increase your intake as needed to reach these levels.
  • If your’re looking for a healthy breakfast, try this: combine your oatmeal, yogurt, and fruit in a smoothie. Put some leafy greens in the smoothie for added nutrition.

Plan today’s meals around these foods that will help your lose both water weight and excrement. Eat fruit like melon, cranberries, and tomatoes. Eat vegetables like asparagus, celery, parsley, cucumbers, fennel, lettuce, Brussels sprouts, carrots, and beets, Sip on tea that contains dandelion leaf, green tea, and nettle.

Eat less than the day goes on .You are more likely to burn off calories that are consumed earlier in the day than those consumed later on, so eat the bulk of your daily calorie intake during the morning and early afternoon. Try to cut your meal sizes in half, or at least reduce your portion size for meals eaten later in the day.

BOGO on Sleepsuits and Rompers


how to build muscle naturally

How to Build Muscle

The biggest muscle building mistake people make is training like a bodybuilder. Many bodybuilders use drugs but won’t tell you. And they rarely built the bulk of their muscle size with the routines they do now. That’s why bodybuilding routines don’t work for most people. This is what works…

  1. Get Stronger. The best bodybuilders that ever existed were strong. They knew more strength is more muscle. Increase your Squat to 140kg/300lb, Bench Press to 100kg/220lb, and Deadlift to 180kg/400lb. Your overall muscle mass will increase because strength is size.
  2. Add Weight. Forget about pump and soreness. Instead focus on adding weight on the bar. Try to lift more than last time. You’ll get stronger which will increase your overall muscle mass. If you don’t lift more today than last month or year, you’re not building muscle.
  3. Do Compounds. Do exercises that work several muscles at the same time. You’ll be able to lift heavier weights which will trigger more muscle growth. The bulk of your routine should consist of heavy SquatsBenchDeadliftsOverhead Presses and Barbell Rows.
  4. Use Barbells. You can lift heavier weights with barbells than any other tools. You also have to balance the weight yourself. Barbells involve more muscles and trigger more growth. Use free weights not attached to machines. Start light and use proper form to avoid injury.
  5. Increase Frequency. The more often you train a muscle, the more you trigger it to grow. The more you do an exercise, the quicker your technique improves, and the heavier you can lift. Start Squatting, pressing and pulling three times a week instead of only once.
  6. Recover. Your muscles need to recover from your workouts to grow stronger and bigger. They can’t recover if you work them hard every day. Even your mind needs a break. Take three to four rest days a week. Help your muscles recover by getting plenty of food, water and sleep.
  7. Eat More. Your body uses food to fuel workouts, and recover muscles. Your muscles can’t recover and grow if there’s a shortage of food. Most guys need at least 3000kcal/day to build muscle. Skinny guys with high metabolisms need even more to gain weight.
  8. Eat Protein. Your body uses protein to build new muscle, and recover damaged muscle tissue post-workout. You need 2.2g protein per kilogram of body-weight (1g/lb) to maximize muscle recovery and build muscle. For an 80kg/175lb guy, that’s about 175g of protein per day.
  9. Get Real. You can’t get steroid-like results without using steroids. You can’t turn into Arnold in three months because building muscle takes time. Celebrities set unrealistic expectations. Stop trying to look like them. Focus on improving yourself. It will save you frustration.
  10. Be Consistent. Most guys gain 0.25kg/0.5lb of lean muscle per week if they do an effective training program and eat well. You can’t gain muscle faster than this. It takes a year to gain 12kg/24lb of lean muscle and see dramatic change. Consistency is therefore key.

Rate of Muscle Gain

Most guys can gain 0.25kg/0.5lb of lean muscle per week when they start lifting. That’s about 1kg/2lb of muscle per month or 12kg/24lb in a year. This assumes you do an effective training program like StrongLifts 5×5, eat well, and are consistent. Muscle gains slow down after the first year.

Effective TrainingWeekly Muscle GainMonthly Muscle GainYearly Muscle Gain1 year0.25kg / 0.5lb1kg / 2lb12kg / 24lb2 years0.12kg / 0.25lb0.5kg / 1lb6kg / 12lb3 yearstoo small to track0.25kg / 0.5lb3kg / 6lb

Your body-weight can increase by more than 1kg/2lb per month when you start lifting. Your muscles store glycogen to fuel your workouts. Glycogen binds to water which causes water retention and a fuller look. This water weight increases your body-weight. But it’s not pure muscle tissue.

Some guys can gain more than 1kg/2lb of muscle per month. Teens gain muscle faster because they have more testosterone. Skinny kids gain muscle faster because they start under-weight. People who lifted before gain muscle faster thanks to muscle memory. Drugs change everything.

On the other hand, older people gain muscle more slowly because they have less testosterone. Same with females – they usually gain only half the muscle or 12lb the first year. Strong lifters gain muscle more slowly than weak lifters because they already have more muscle mass.

But on average you can expect to gain about 1kg/2lb of muscle per month during your first year on an effective training program. So if you’ve been going to the gym for a while but never did a program like StrongLifts 5×5, you can still gain 12kg/24lb of muscle in the next 12 months.

Most of your muscle gains will happen the first three years. In the beginning you’re weak and have little muscle. So you gain strength and muscle fast – these are the newbie gains. I started out skinny-fat at 60kg/135lb. My weight climbed to 80kg/175lb the first three years, most of it the first year.

But my weight hasn’t changed much since then. The more strength and muscle you have, the harder to gain more. This is the law of diminishing returns – it takes more work to get more, and the return is smaller. Luckily the gains are easier to maintain, and come back faster after a break.

It’s harder to build muscle than to lose fat or get stronger. You can easily lose 0.5kg/1lb of fat per week by eating slightly less. You can easily add 2.5kg/5lb per workout on Squats for weeks with StrongLifts 5×5. But you can’t build more than 0.5kg/1lb of muscle per week. Compare…

 Squat GainsFat LossMuscle Gains1 Week7.5kg / 15lb0.5kg / 1lb0.25kg / 0.5lb1 Month30kg / 60lb2kg / 4lb1kg / 2lb3 Months90kg / 180lb6kg / 12lb3kg / 6lb

This explains why you can’t look like top bodybuilders, fitness models or celebrities in three months. They’ve usually been training for years – Arnold was lifting weights for eight years before winning his first Mr Olympia. And don’t ignore the lightning, tanning, photoshop, drugs, …

You can’t gain more than 1kg/2lb of muscle per month. This is the human genetic limit. The only way to gain muscle faster is by not going slower. It takes a year to gain 12kg/24lb of muscle and make a big change. Be consistent and stay focused so it doesn’t take you two years to get there.

Muscular Potential

How did Ronnie get 65lb bigger than Arnold?How did Ronnie get 65lb bigger than Arnold?

Your maximum muscular body-weight depends mostly on your height and bone-structure. Tall people can build more muscle mass than short people. People with large, thick frames can gain more muscle than people with narrow builts and small wrists/ankles like me.

Casey Butt Phd has come up with formulas to determine the maximum amount of muscle mass you can gain naturally. His research is based on the muscle size of the world’s top bodybuilders before anabolic steroids existed (source). I’ve turned Casey’s formula in a simple table below.

HeightMaximum Body-weightMaximum Biceps Size1m62 / 5’4″78kg / 172lb41.5cm / 16.3″1m67 / 5’6″82kg / 181lb42.1cm / 16.6″1m73 / 5’8”86kg / 190lb42.7cm / 16.8″1m77 / 5’10”90kg / 199lb43.4cm / 17.1″1m83 / 6’0”94kg / 207lb44cm / 17.3″1m87 / 6’2”98kg / 216lb44.6cm / 17.6″1m93 / 6’4″102kg / 224lb45.3cm / 17.8″1m98 / 6’6″106kg / 233lb45.9cm / 18.1″

Free: download my muscular potential calculator to discover how much lean muscle you can gain naturally. You’ll get realistic muscle goals based on your height and frame-size. Signup to my daily email tips to get the calculator. Just click here.

These numbers assume a wrist size of 17.8cm/7″, ankle size of 22.9cm/9″ and body-fat of 10%. The biceps size is contracted at the largest point. These numbers are for males only. The female muscular potential is lower since they’re usually shorter, smaller and have less testosterone.

These numbers are based on the achievements of the best bodybuilders that ever existed, including Reg Park. It’s therefore unrealistic to expect gaining as much muscle. These lifters had better work ethics and genetics than the rest otherwise they wouldn’t have become champions.

So be proud if you reach 90% of your muscular potential in lean condition. I’m 5’8″ with 6’7″ wrists. I weigh about 175lb with maybe 12% body-fat. That’s 90% of 190lb. This is why although I’m not a big guy, and may look small on paper, people I meet always notice I lift weights.

These numbers show most guys won’t build a 200lb lean and muscular body. The average height for males in the US is 1m75/5’9″. Unless you’re taller, the only way to get to 200lb is to let your body-fat increase… or take anabolic steroids. Working hard won’t make it happen for natural lifters.

The point isn’t to demotivate you. Quite the opposite – I don’t want you to get demotivated because you set unrealistic goals like 21″ ripped arms. Reg Park had 18.5″ arms, competed at 214lb and was 6’1″ tall. He could Squat 600lb and Bench 500lb. You’re unlikely to do better than him. Really.

It’s true that training and nutrition methods have improved. People gain strength and muscle faster today than in Reg Park’s time. But human genetics haven’t changed – there’s still a limit to how much muscle you can gain naturally. And this still depends mostly on your height and frame size.

What has changed a lot is anabolic steroids. Arnold Schwarzenegger competed at 235lb/6’2″. Three decades later Ronnie Coleman competed at 300lb/5’11”. They both worked hard, both Deadlifted over 700lb, Arnold even admitted using drugs. But one clearly used more to get 65lb bigger…

That’s why natural bodybuilding competitors rarely weigh over 200lb. They can’t get lean enough to show up ripped. Most people compete in the lighter 165lb class because that’s where you end when you drop to single digit body-fat. 200lb ripped, life-time natural physiques are rare.

Muscle Shape

High vs low biceps insertions. Notice the difference in peak.High vs low biceps insertions. Notice the difference in peak.

Your genetics determine the shape of your muscles. People’s muscles look different for the same reason their faces look different. You can increase the size of your muscles by lifting heavy weights. But you can’t change their shape because you can’t change your genetics. Examples…

  • Frame size. People with a short torso like me will have a fuller look than people with a long torso. There’s less muscle mass needed to fill up the same amount of space. People with a long torso will tend to look skinnier and have a smaller waist.
  • Muscle insertions. Your biceps will have a bigger peak if you have high biceps insertions. Your calves will look smaller if you have high calf attachments like me because there’s less muscles to work with – most of your lower leg will be bones and tendons.
  • Length of limbs. People with long arms and legs like me will tend to look skinnier because there’s more space to fill up. They need to increase their overall muscle size more to make their arms and legs look big. They’ll need to weigh more at the same height by eating more.

Note that you can’t isolate parts of a muscle. You can’t work your lower or outer biceps, or your inner-chest. You’re either working the whole muscle, or you don’t. What you can do is increase the overall size of the muscle so it fills out more. You do that by lifting heavy and eating more.

Role Models

Hugh Jackman, Chris Hemsworth and Daniel Craig have different body-types, and thus look differentHugh Jackman, Chris Hemsworth and Daniel Craig have different body-types, and thus look different.

Don’t try to look like some celebrity or model. Everyone is built differently as already explained. Your genetics determine the shape of your muscles. So unless you have the same frame size, limb length, and muscle insertions as that celebrity or model, you won’t able to recreate their look.

In fact, movie stars don’t look the same either. Notice in the top picture how Hugh Jackman looks like the biggest of the three. Chris Hemsworth has a longer torso with a smaller lean. Daniel Craig’s torso is shorter and looks more bulky. Their chest and shoulders have different shapes.

Even if you lift and eat the same, you won’t look the same. I trained with my mentor for two years. We did the same sets. reps, and exercises. But I looked different because different genetics. My brothers look different too despite having the same parents. This only works for identical twins.

Most people can’t stick to celebrity workouts anyway. They’re grueling and time-consuming. Actors have time. They get help from personal trainers and cooks. They get motivated by big paychecks. But most hate lifting, quit as soon as filming ends, and get fat. Check Gerard Butler after the 300.

Gerard Butler in Barbados after the 300...Gerard Butler in the 300, and then in Barbados…

Truth is, most actors don’t look like in the movies the whole year. They only have to look good for a few shirtless shots. And their muscles are accentuated by using special angles, lightning, make-up or even CGI. For the movie posters there’s good-old photoshop. Lots of smoke and mirrors.

And then there’s steroids. Actors are on a tight schedule. They get older but still have to look ripped. Their salary depends for a big part on their looks. Competition is high. This makes steroids tempting. But few are open about using – they don’t want to get problems or disappoint their fans.

The point is that it’s fine to get inspired by celebrity transformations. Chris Pratt goes from fat to fit in six months – cool. Hugh Jackman is still big and strong in his late 40s – great. Just don’t try to get the same results in the same amount of time using the same routine. It won’t work.

More important – don’t try to look like someone else. Build a better body that makes other people want to look like YOU. Do this by increasing your strength and muscle mass first, and then lowering your body-fat to get ripped. This will make you look great regardless of your genes.



You can’t build a great building on a weak foundation. And yet many people try to build a great body without doing the basics first. This is why so many of them fail to gain muscle mass. You need to build a strong foundation in order to build a great body. Here’s what that means…

  • Foundation of Size. You can’t chisel a marble sculpture without a big block of marble. You can’t pump muscles you haven’t built first. You need to increase your overall muscle mass before you can define it with isolation exercises and cutting diets.
  • Foundation of Strength. You can’t get strong and big with high rep isolation exercises – the weights are too light. You need compound exercises to go heavy and get stronger. You can then use that strength to do isolation with heavier weight to sculpt your muscles.
  • Foundation of Form. You can’t lift heavy with bad form. Proper form increases lifting safety and efficiency. It increases your strength so you can work your muscles harder with heavier weight. But you have to do the main exercises frequently to master proper form.

It’s tempting to skip this step and go straight after the pump with high rep isolation. But if you build a foundation of size, strength and form first, you will get better results with whatever you decide to do later – whether that is aesthetics, endurance or even more strength.

The challenge is that everything works in the beginning. You can gain muscle by jumping straight into high rep isolation routines. But you won’t build the maximum amount of muscle mass you can build in the shortest amount of time. And you’ll eventually get stuck because you never built a foundation.

This is where many people start to blame their genetics or age. This is where they start buying more supplements. This is where they start considering anabolic steroids. They lack experience to see the issue is their training – they’ve failed to build a strong foundation first.

This muscle building guide is about spending a year on building a foundation of form, strength and size. After that you can specialize if you want. Most people are happy with how they look by training for strength. Some want more aesthetics. But it always starts by building a strong foundation.

Strength Is Size

Arnold Schwarzenegger and Franco Columbo could Deadlift over 700lbArnold Schwarzenegger and Franco Columbo could Deadlift over 700lb

More strength is more muscle. If you lift big, you get big. This is why the best bodybuilders that ever existed were strong like bulls. They knew strength equals size.

Here’s how this works: your skeletal muscles are attached to your bones by tendons. Your muscles contract to move your body and lift the weights. The heavier the weight on the bar, the more gravity pulls it down. This forces your muscles to work harder to lift and control the weight.

Lifting heavy weights stresses your body and muscles. It stimulates them to grow stronger and bigger so they can better handle that same stress next workout. This is the stimulus – recovery – adaptation cycle aka what doesn’t kill you make you stronger. Put simply, you lift big, you get big.

Arnold Schwarzenegger agrees. He won the Mr Olympia title seven times. But he also competed in olympic lifting, powerlifting and strongman before becoming a bodybuilder. Arnold could Deadlift 710lb, Bench Press 440lb and Squat 473lb. Here’s what he said about strength…

The truth is that not all bodybuilders are strong, especially those who have done most of their training with weight machines. But years of power lifting and working with free weights had given me massive biceps and shoulders and back muscles and thighs. I simply looked bigger and stronger than the rest.
– Arnold Schwarzenegger, The Education of a Bodybuilder

Arnold wasn’t the first or only bodybuilder that understood strength equals size. There’s a long list of top bodybuilders who can lift big, heavy weights. Here are some examples…

  • Franco Columbo. Arnold’s trainingpartner from Sicily. He could Deadlift 755lb, Bench 525lb and Squat 655lb. He even competed as a strongman. Franco won the Mr Olympia twice.
  • Reg Park. Arnold’s mentor who probably taught him strength is size. He could Deadlift 700lb, Bench 500lb and Squat 600lb. Reg Park won the Mr Universe title three times.
  • Ronnie Coleman. The 8x Mr Olympia champion once said “Everybody wants to be a bodybuilder but nobody wants to lift heavy weights.” He could Deadlift 800lb like peanuts.
  • Sergio Oliva. Competed as an Olympic weightlifter nationally. He could lift 300lb overhead and totalled 1000lb. He then switched to bodybuilding and won the Mr Olympia 3x.
  • John Grimek. Competed in weightlifting at the Olympic Games. Then switched to bodybuilding and won the Mr America and Mr Universe. Grimek could still Squat 400lb in his 60s.
  • Dr Layne Norton Phd. Pro-bodybuilder and powerlifter. Increasing his Squat took his chicken legs from 21″ to 28″ thighs. He Squats 617lb, benches 387lb and Deadlifts 700lb.
  • Stan Efferding. Professional bodybuilder who also owns the world record Squat in the 275lb class with 854lb. People often call him the world’s strongest bodybuilder.

These bodybuilders DID high rep isolation routines at one point to chisel their physique. But they were strong first. And they didn’t get strong by doing isolation like curls and flies. They got strong by doing heavy Squats and Deadlifts. This is how they increased their overall size and muscle mass.

Bodybuilders and powerlifters actually used to train the same way. It was normal for them to compete in both. Bodybuilding competitions even used to include feats of strength. Joe Weider changed this in 1946 when he created the IFBB and turned bodybuilding shows into beauty contests.

But strength is still size. That’s why so many strong lifters can pass as bodybuilders if they diet down. Just look at powerlifter Dan Green and olympic weightlifter Dmitry Klokov. Dan Squats 848lb, Dmitry lifts 511lb overhead. Most people couldn’t tell if they do bodybuilding or strength training.

Dan Green and Dmitry Klokov showing that strength is sizeDan Green and Dmitry Klokov showing that strength is size

Now they won’t win bodybuilding competitions against real bodybuilders. But you probably don’t plan to compete. Most guys want to build muscle to get laid (hey, even I did). I don’t know any girl who wouldn’t like a body like that. I don’t know any guy who wouldn’t be happy to look like that.

And sure, they might sneak curls in here and there. But the bulk of their training consists of heavy Squats, presses and pulls because that’s what their sport demands. Their physique is therefore the result of doing a lot heavy lifting. This illustrates the principle of form following function.

Some people think strength training doesn’t build muscle because they’ve seen fat powerlifters. First, they have muscles, big muscles, or they wouldn’t lift big. It’s just hidden behind fat. Powerlifters don’t win by being more ripped than their competitors. They win by lifting heavier weight.

Two, those 300lb pro-bodybuilding mutants are of course more ripped than 300lb powerlifters. The former is strict about his diet, uses all kinds of drugs to get more cut, and is tanned. The latter just eats a ton to maximize muscle recovery and break world records. Different goals.

Here’s how to compare – take a 180lb powerlifter and 180lb natural bodybuilder. Put them side to side without tanning and at similar body-fat levels. The average person wouldn’t be able to tell who the powerlifter is. They’d probably call them both bodybuilders. Heck, they call me a bodybuilder.

Other people think strength training can’t make you big. This contradicts the last point. Plus Andy Bolton Deadlifted 1000lb and weighs over 300lb. I met him, he’s huge. Weight classes in powerlifter go up to 140kg. These guys do tend to be fat. But it’s not all fat because fat doesn’t move weight.

The confusion happens because they’ve seen a light weight powerlifter. In the video below you can see Sergey Fedosienko Squat 300kg at a body-weight of only 58kg. Naive people will conclude he’s not big so lifting heavy weights don’t make you big. This shows a lack of common sense.

Why doesn’t he have more muscle? Why aren’t his arms 18″? Because your maximum muscular body-weight depends mostly on your frame size and height. This guy is only 4.9″. He can’t weigh 100kg without turning fat. 58kg is perfect for his height. But that means no 18″ arms for him. Normal.

Again, powerlifters win by lifting heavier than their competitors. And since there are weight classes, they manipulate their body-weight to end in the category in which they’re most competitive. Small powerlifters often eat strictly to avoid weight gain. They don’t want to end in a heavier category.

But strength is size. Even celebrities have caught on and are now lifting heavy. It’s the most effective way for them to quickly increase their overall muscle mass so they look big on screen. Just look at Hugh Jackman and Henry Cavill Deadlifting heavy for the Wolverine and Superman movies…

Hugh Jackman Deadlifting for Wolverine, Henry Cavill for SupermanHugh Jackman Deadlifting for Wolverine, Henry Cavill for Superman

Hugh Jackman pulls 461lb and he’s almost 50. He had a point when he wrote on twitter: “if the bar isn’t bending, you’re pretending”. Curls don’t bend bars. Heavy Squats and Deadlifts do. Maybe you don’t care about strength, you just want to build muscle. But lifting heavy is what it takes.

Strength is size doesn’t mean you have to Deadlift 700lb like Arnold. I can’t do that. But get stronger. You’ll see a massive difference by increasing your Squat to 140kg/300lb, Bench to 100kg/220lb, and Deadlift to 180kg/400lb. You can easily do that with StrongLifts 5×5.

And yet most people will make all kinds of excuses to not lift heavy. They’ll do gazillion of exercises and chase pump instead. But this doesn’t work because building size requires gaining strength. You need to lift heavy to increase your overall muscle mass naturally. Get started, today.

Progressive Overload

Milo of croton training for strength and size in ancient GreeceMilo of croton training for strength and size in ancient Greece

In Ancient Greece, Milo of Croton trained for the Olympics by carrying a calf on his back each day. The calf grew bigger which forced Milo to lift heavier weights. Milo’s body became stronger and bigger as a result. He became the strongest guy in his time, winning the Olympics 6x.

It’s a legend. But it illustrates the principle of progressive overload used in effective training programs like StrongLifts 5×5. Gradually increasing the weight stresses your body and muscles. It triggers them to gain in strength and size so they can better handle heavy weights in the future.

Strength is size as already explained. You got to lift big to get big. Progressive overload is how you do it. Start light, add weight each workout, do this as long as you can. Always try to lift more. Because if you’re not lifting heavier weight today than last year or month, you’re not gaining muscle.

It works the opposite way too – Progressive Underload. You’ve seen people getting less active as they age. They use their muscles less by becoming sedentary. They become skinny, weak and fat because what you don’t use, you lose. Your body needs a reason to be strong and muscular.

Besides the fact that progressive overload works, it’s is also the simplest way to progress. The sets, reps and exercises can stay the same. You just add weight. So you know if you’re making progress by looking at the weight on the bar – if it increases over time, you’re gaining muscle.

Most people get addicted to training programs that use progressive overload. They find it motivating to see the weight on the bar increase each workout. They end up looking forward to going to the gym and see how far they can take it. They don’t have to drag themselves as they used to.

Now you can’t add weight forever. Otherwise everyone would be Squatting 700lb. But most people are amazed by how long they can add weight. Of course this is simple but not easy. It’s hard work. Some people don’t have what it takes to push themselves to add weight over and over again…

So many people chase pump instead. They hammer their muscles with high rep failure training. But all this does is bloating up your muscles with water. As soon as you leave the gym, the pump is gone. It’s also hard to pump anything up if you don’t have much muscle mass to start with…

Other people chase soreness. They think being sore after a workout means you’re building muscle. But there’s no link between soreness and muscle growth. Novelty usually causes soreness – a new exercise, weight, rep range, etc. What builds muscle is lifting heavier weights over time.

Some people try to confuse their muscles. They keep changing exercises, sets and reps. This makes it hard to improve your form because you’re never doing an exercise long enough. You also can’t know if you’re making progress because you’re changing too many variables at the same time.

Muscle confusion only ends up confusing you. You gain strength quickly the first weeks you do a new exercise. But this isn’t because you’re building muscle. It’s because your form is improving – you’re getting more efficient. You’re switching exercise before the muscle growth kicks in.

If you want to confuse your muscles, add weight on the bar. This gives your body new stimulus to grow stronger and bigger muscles but without confusing you. Start light to build momentum. Use small jumps of 2.5kg/5lb per workout. Or just do StrongLifts 5×5 – it uses progressive overload.


To build muscle you must do compound exercises that work several muscles at the same time. The bulk of your routine must consist of the big five – SquatBenchDeadliftOHPress and Rows.

Most people try to build muscle with isolation exercises like curls, flies and leg extension. This is ineffective because the weight is too light. Only one muscle group lifts the weight while the rest is taken out of the movement. This limits how heavy you can go. Yet size requires strength.

You can go heavier on the Squat than leg extension because your hips help your legs lift the weight. You can go heavier on the Bench Press than flies because your arms help your chest. You can go heavier with compound exercises because several muscle groups are involved.

The heavier the weight you lift, the bigger the stress on your body, and the bigger the stimulus to grow stronger and bigger muscles. You lift big, you get big. You lift bigger weights with compounds than isolation exercises. That’s why compound exercises are more effective to gain muscle mass.

Put simply…

Progressive overload is also easier to apply on compound exercises. More muscles are working and the weight is heavier. Adding 2.5kg/5lb to a 50kg/100lb Bench is a 5% jump. But moving from 40lb to 50lb dumbbell flies is a 10% jump. You can add weight longer with compound exercises.

Compound exercises build more muscle symmetry. Since every exercise works several muscles at the same time, you can’t favor the mirror and beach muscles. So you don’t turn into a captain upper-body with big arms but no legs/back. You build a more balance physique instead.

Compound exercises work your body the way you use it in the real world. You never use only one muscle group outside the gym. Your body always moves as one piece. That’s why the strength you build with isolation exercises doesn’t transfer outside the gym. They build fake gym strength.

And since compound exercises work several muscles at the same time, you don’t need to do more than three exercises per workout. This saves time compared to doing isolation exercises where you need double the amount of exercises to work your whole body.

Many people think you need to work a muscle directly for it to grow. If this was true we would have powerlifters with a barrel chest from benching but pencil arms from barely curling. Yet their arms grow bigger because they hold and press the weight when they bench. This triggers growth.

That’s why your triceps doesn’t need much work after benching heavy. One exercise to pump and shape it, maybe. But not five. That can be counter-productive because your arms are small muscles that need recovery to grow. They can’t if you keep hitting them with a ton of isolation.

Much of the confusion comes from seeing bodybuilders doing mostly isolation. But again, many of the top bodybuilders were strong as bulls. They built strength and size by doing mostly compound exercises first. They only did isolation later in their career. Quote from Arnold again…

“Reg Park’s theory was that first you have to build the mass and then chisel it down to get the quality; you work on your body the way a sculptor would work on a piece of clay or wood or steel. You rough it out””the more carefully, the more thoroughly, the better”” then you start to cut and define. You work it down gradually until it’s ready to be rubbed and polished. And that’s when you really know about the foundation. Then all the faults of poor early training stand out as hopeless, almost irreparable flaws. [..]
I was building up, bulking, going after the mass, which to me meant 230 pounds of sheer body weight. At that time, I didn’t care about my waist or anything else that would give me a symmetrical look. I just wanted to build a gigantic 250-pound body by handling a lot of weight and blasting my muscles. My mind was into looking huge, into being awesome and powerful. I saw it working. My muscles began bursting out all over. And I knew I was on my way.”
– Arnold Schwarzenegger, The Education of a Bodybuilder

Let’s say you still think flies will build a bigger chest than Bench Press. If you double your Bench from 110lb to 220lb, you double the strength of your chest, shoulders and arms. So you can now do those flies with more weight than before. That means you get better results from the isolation.

It’s actually fine to do some isolation as long as it’s not the only thing you do. Pareto principle can be a good guideline – 80% compound exercises like Squats, Bench, Deadlift, OHPress and Row. Then 20% isolation like curls to pump and shape muscles. That’s is if you still need to, I don’t bother.

Frequently Asked Questions

Is Training or Diet More Important for Building Muscle?

Training matters most for building muscle. Because training  stimulates your body to build muscle. Lifting heavy weights stresses your body. Your body reacts by getting stronger and adding muscle mass so it can better copy with that stress next time.

This doesn’t mean nutrition doesn’t matter to build muscle. But there’s not that much to do – just eating enough calories, hitting your protein needs, and drinking enough water. That’s basically only need in terms of nutrition to support the muscle building process.

Many people will tell you that bodybuilding is 80% diet. If you’re taking massive amount of steroids to make up for bad/no training, then yes all you have to think of is diet. But for people who train naturally like us, training matters more than diet for building muscle.

Diet only matters more than training when it comes to losing fat. Which thus includes getting visible abs. To get your body-fat down, you’re going to have to eat less calories than your body eats. But to gain overall muscle mass, you need heavy lifting in the first place to stimulate growth.

Can I build muscle without counting calories?

You’ll build muscle if you’re eating enough calories to grow, AND lift heavy (training is number one, see above). You don’t need to count calories, and I  haven’t done so in years. If you’re on the skinny side and want to gain a lot of muscle mass, counting calories can help ensure that you’re eating enough to grow.

Can muscle turn into fat?

No. Muscle and fat are two separate issues. The number one thing that makes you fat is eating too much food – more calories than you burn. If you stop lifting, you’re burning less calories. And lifters usually eat more to support their training. So it’s the combination of not lifting and not eating less that turns some muscular guys into fat guys.

But muscle can’t turn into fat, just like mud can’t turn into gold. If you quit lifting, your muscles mass will decrease over time because there’s no training to stimulate your body to keep it. And your body-fat level will increase if you don’t start eating less (since you burn less). The obvious solution when you stop lifting is to also stop eating so much.

How can prisoners build muscle on bad meals?

Because again, training matters more than diet for building muscle. Prisoners can train hard – there’s not much else to do. They can train consistently unlike most guys who get distracted, busy, and skip workouts. Prisoners have plenty of time to rest. They can train harder, consistently, and thus build more muscle.

Prison food isn’t as bad as people think. Prisoners often get three meals a day. Meals need to meet a certain amount of calories. You don’t need that much protein to build muscle, but prisoners can buy protein powder (and also extra food like oatmeal). Prisoners aren’t underfed in most western countries. The diet may not be optimal, but it’s sufficient to build muscle.

Of course, some prisoners may have access to steroids. And not all prisoners get huge. But they can focus on training day after day after day. It’s that repeated training that explains why prisoners can build muscle, even on an average diet. Training is king for building muscle.

Is building muscle easier than losing fat?

No. Building muscle is harder. You have to train hard, consistently, and get stronger. At best this will make you gain half a pound of muscle per week or 2lb per month. But you can easily lose 1lb of fat a week by eating 500kcal/day. That’s 4lb of fat a month without going go the gym. Building muscle is harder than losing fat.

Can you build muscle while losing fat?

Yes. Obese guys can build muscle while losing fat when they start lifting – their bodies can use their bigger fat reserves for fuel. People who have lifted before, and who lost muscle mass/got fat during a break from the gym, can also easily build muscle while losing fat (see picture below from Rolf)

Build muscle while losing fatRolf lost 1.5″ waist in 5 months while building muscle.

But skinny-fat guys who are new to lifting will have a harder time to build muscle while losing fat. They end up eating either too much food to lose fat, or not enough food to build muscle. So they end up spinning their wheels going back and forth between bulking and cutting.

For skinny-fat guys, it’s usually better to focus on one goal. I usually recommend to build muscle first because losing fat is easier. And a low body-fat is useless if you don’t have muscles to show for. So build the muscle first by lifting heavy and eating enough (don’t eat like a pig though). Then lose the fat later.

How can I build muscle without getting bulky?

You will not turn bulky like Arnold. Building muscle mass is not easy. You need to train hard, and do so consistently. Most guys already fail at that. Let’s say you don’t, then you can expect to gain about 0.5lb of muscle a week or 24lb in a year. Add 12lb the second year, 6lb the third. Most guys are maxed out after gaining 40lb of muscle.

And you still don’t look ilke Arnold after gaining 40lb of muscle. I don’t. I look bigger than most, people notice that I lift, but I’m not bulky. I wear regular clothes and can do regular things. And that is despite working hard in the gym for years and years on.

If your concern is not to look like some big 300lb bodybuilder you’ve seen on youtube – you’re obviously not going to look at that. It’s impossible to weigh a lean, muscular 240lb as discussed above. Guys of average height need steroids to get that bulky. Stay away from steroids and you won’t get bulky.

How can I build a fitness model body?

By first having the right genes. You need to be born with that particular model look which is mainly influenced by the length of your limbs. A guy who is 5’2″ is not going to look like a fitness model no matter how much muscle he adds to his frame or how cut he gets. He’s too short, models are usually tall because that looks better on stage and for ads.

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How to Build Muscle Naturally


How to Build Muscle

The biggest muscle building mistake people make is training like a bodybuilder. Many bodybuilders use drugs but won’t tell you. And they rarely built the bulk of their muscle size with the routines they do now. That’s why bodybuilding routines don’t work for most people. This is what works…

  1. Get Stronger. The best bodybuilders that ever existed were strong. They knew more strength is more muscle. Increase your Squat to 140kg/300lb, Bench Press to 100kg/220lb, and Deadlift to 180kg/400lb. Your overall muscle mass will increase because strength is size.
  2. Add Weight. Forget about pump and soreness. Instead focus on adding weight on the bar. Try to lift more than last time. You’ll get stronger which will increase your overall muscle mass. If you don’t lift more today than last month or year, you’re not building muscle.
  3. Do Compounds. Do exercises that work several muscles at the same time. You’ll be able to lift heavier weights which will trigger more muscle growth. 
  4. Use Barbells. You can lift heavier weights with barbells than any other tools. You also have to balance the weight yourself. Barbells involve more muscles and trigger more growth. Use free weights not attached to machines. Start light and use proper form to avoid injury.
  5. Increase Frequency. The more often you train a muscle, the more you trigger it to grow. The more you do an exercise, the quicker your technique improves, and the heavier you can lift. Start Squatting, pressing and pulling three times a week instead of only once.
  6. Recover. Your muscles need to recover from your workouts to grow stronger and bigger. They can’t recover if you work them hard every day. Even your mind needs a break. Take three to four rest days a week. Help your muscles recover by getting plenty of food, water and sleep.
  7. Eat More. Your body uses food to fuel workouts, and recover muscles. Your muscles can’t recover and grow if there’s a shortage of food. Most guys need at least 3000kcal/day to build muscle. with high metabolisms need even more to 
  8. Eat Protein.
  9.  Your body uses protein to build new muscle, and recover damaged muscle tissue post-workout. You need 2.2g protein per kilogram of body-weight (1g/lb) to maximize muscle recovery and build muscle. For an 80kg/175lb guy, that’s about 175g of protein per day.
  10. Get Real. You can’t get steroid-like results without using steroids. You can’t turn into Arnold in three months because building muscle takes time. Celebrities set unrealistic expectations. Stop trying to look like them. Focus on improving yourself. It will save you frustration.
  11. Be Consistent. Most guys gain 0.25kg/0.5lb of lean muscle per week if they doand eat well. You can’t gain muscle faster than this. It takes a year to gain 12kg/24lb of lean muscle and see dramatic change. Consistency is therefore key.

My Tips on Lean Muscle Mass Gain for Naturals

It starts with nutrition. The ratio that has worked well with my clients in terms of daily caloric consumption for lean muscle mass gains and minimal fat gain is the 16 calories per pound ratio. For example, if you’re a 200-pound person and you’re on a 16-calorie-per-pound bulking diet, you would consume 3,200 calories at a ratio of 40 percent protein, 40 percent carbs, and 20 percent fat.

It also leans on exercise. Even when I’ve trained clients whose goal was to put on lean muscle mass, I still had them doing sprints at least 3-4 days per week, 20-25 minutes per day. Check out Dr. Wilson’s article: Mass vs. Cardio. There he touts short-duration, high-intensity activities as the key to fat loss and muscle preservation. In fact, sprinting was actually found to increase muscle size if limited to roughly 20 minutes per day.

You don’t need to lift the whole gym to make your muscles grow, but you want to lift heavier. You have to add stress and tension to muscles to make them grow. I advise a client to train at 80 percent of their one-rep max for each set. A rep count should be 10-12 reps.

It is amazing how many muscle-building programs out there promise that you’ll look like the incredible Hulk if eat more than 5,000 calories each day. Sure, you’ll look like a hulk … of fat. Many of these programs cause you to gain an enormous amount of unnecessary fat, giving the illusion that you put on muscle. The number on the scale might increase, but the likelihood that lean-muscle gains are the cause is slim. Never rely on the scale as indicator of how much muscle you put on, because it doesn’t differentiate between lean muscle and fat. The only way to determine how much lean muscle you have is to get an underwater body-fat test or a Bod Pod test to break down your numbers on fat-free lean muscle mass weight versus body fat.

Any time you’re on a bulking program where you goal is to put on muscle, it’s inevitable that you’re going to gain a little fat. Just make sure that fat gain is minimal.

Once you can separate the myths from the truth about natural muscle gains, you’ll be on your way. Train hard, eat healthy, be patient, and it will happen!


  1. International Sports Sciences Association- Berardi, John, PhD, Andrews, Ryan, MS/MA, RD. “Nutrition: The Complete Guide”. PG. 347
  2. Mcdonald, Lyle


Obi Obadike

Obi Obadike

Known as ”The World Most Ripped Fitness Model,” he’s very passionate about educating people all over the world about health and fitness.

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About me

Welcome to my about me page, in this page I will tell you a little about myself.


Ever since I was a little boy I used to love health and fitness. When I was growing up I am still passionate about health and fitness, I enjoy going to the gym and sometimes jogging, swimming and volleyball. I always keep healthy myself by watching my diet and by taking some supplement for the diet, for example Garcinia tablets.


I like to help people because I feel happy when other people are happy, I also like to help people because I would like to conturbute to the society.


The purpose of my website is to provide information about health and fitness for men and women all ages.

If you ever need a hand or have any questions, feel free to leave them below and I will be more than happy to help you out.

All the best,

Nazir Rahimi