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How to Build the Ideal Male Body

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How to Build the Ideal Male Body

Having the ideal male body means having ideal body measurements. Here’s how it works…

 

Let’s face it: a big reason why many of us work out every day is to look as awesome as possible. And for most of us, that doesn’t mean looking like a hulking bodybuilder.

Sure, it means being muscular, but it also means having a lean, proportional physique that still looks athletic. The type of body that other men wish they had, and women swoon over, not frown at.

When us fitness folk talk about acquiring an aesthetic physique, this is what we’re talking about. A body that just looks damn good.

You know it when you see it:

  • Broad shoulders with bulging biceps and triceps extending below.
  • A big, flat chest on top of a clear V-taper that ends with a narrow waist and defined core.
  • Developed, striated legs that end in bicep-like calves.

And all wrapped in very little fat, giving it all a tight, hard look.

Whereas bodybuilding today is all about packing on freakish amounts of mass, it used to place an emphasis on aesthetics.

For example, look at the following shots of the legendary Steve Reeves, whose physique is actually attainable naturally.

steve 3steve 2steve 1steve 4

 

Reeves would be considered a scrawny, fat weakling by today’s professional bodybuilding standards, but damn, he looked good, right?

Well, it turns out that there’s a mathematical symmetry underlying his physique, which we’ll talk more about in a minute.

So how do we actually get a body like that?

Workouts of the week for a “massive chest” and “shredded arms” won’t cut it. It requires a deeper understanding of what exactly creates that look, and what you need to do with your body to get there.

And it’s not dependent on genetics, either.

While we don’t have Reeves’ genetics, and we can’t make our bodies carbon copies of our physical role models because muscle shape, length, and insertion points vary from person to person, we can achieve the same types of proportions and improve the overall look of our physiques.

Building an aesthetic physique is formulaic, and anyone can do it.

In this article, I’m going to show you how to take stock of your current physique and determine which parts need work to achieve the type of physique that makes people say “wow.”

Let’s start with the theory of ideal physical size and proportions, which is more of a science than many people realize.

In fact, it has its roots in a fascinating ratio underlying much of the beauty and symmetry we find in nature…

The Golden Ratio and the Body

In the first century BC, at the dawn of the Roman imperial age, the architect Marcus Vitruvius published one of the most important sources of modern knowledge of Roman building methods, planning, and design.

It covers almost every aspect of Roman architecture, from town planning, to building materials, to the construction of temples, civil and domestic buildings, pavements, aqueducts, and more.

Vitruvius’ publication also describes what he felt were the ideal human proportions, and that sacred temples should conform to these proportions. In fact, he believed that the human body was imbued with the hidden geometry of the universe itself, and thus was a microcosmic representation of the physical realm.

Over fifteen hundred years later, sometime around 1487, Leonardo da Vinci drew the human figure in accordance with Vitruvis’ observations, and named it the Vitruvian Man. He had the same particular fascination with human anatomy as Vitruvius: he believed that, in his own words, “man is a model of the world.”

The story behind that enigmatic statement brings us to what’s known as the divine proportion or golden ratio. For over two thousand years, esteemed mathematicians and scientists have studied, pondered, and debated this ratio and its ubiquity in nature, mathematics, architecture, and art.

So, what is this ratio? Euclid first defined it in his tour de force Elements, published in 300 BC.

The concept is simple: two quantities are in the Golden Ratio if the ratio of the sum of the quantities to the larger quantity is equal to the ratio of the larger quantity to the smaller one.

Visually, it looks like this:

phi

And numerically, it’s expressed like this: 1:1.618 (1 to 1.618). In the case of the above image, b is 1 unit long, and a is 1.618 units long.

Now, the fascinating thing about the Golden Ratio is its plausibility as a natural law.

Scientists have found its expression in the arrangement of branches along the stems of plants and in the veins of leaves, in the skeletons of animals and the disposition of their veins and nerves, and in the composition of chemical compounds and the geometry of crystals. Researchers have recently reported the ratio present even at the atomic level.

Nowhere is the Golden Ratio more exemplified than in the human body, however, as da Vinci knew so long ago. In fact, he found that the more the body reflected this proportion, the more beautiful it was.

The human face, for instance, abounds with examples of the Golden Ratio. The head forms a golden rectangle with the eyes at its midpoint. The mouth and nose are each placed at golden distances between the eyes and the bottom of the chin. The spatial relationship of the teeth and the construction of the ear each reflect the ratio too.

Further, the Golden Ratio is found in the overall proportions of the human body: the different lengths of the finger bones, the makeup of the feet and toes, and even the structure of DNA.

When various parts of the body are in the Golden Ratio to others, a beautiful symmetry and proportion is created. Artists have known this for centuries. Modern plastic surgeons and cosmetic dentists use this knowledge to create beautiful faces and mouths.

When we apply the Golden Ratio to our purposes, we find that by adjusting the size of various body parts in relation to others, we’re able to immediately improve visual attractiveness.

The first person I know of to successfully put this theory into practice was Eugen Sandow, the legendary strongman from the late 1800s and “father of bodybuilding,” who called it the “Grecian Ideal.”

Achieving the “Grecian Ideal”

The ancient Greeks were known for their portrayal of what they felt was the ideal male physique. Statues often featured men with small waists, broad, muscular shoulders, and developed, defined legs.

Eugen Sandow was renowned for his resemblance to the classical Greek and Roman sculptures. It was no accident.

eugen sandow

Sandow actually measured the statues in museums and found that certain proportions remained constant (and as you now know, these proportions have their roots in the Golden Ratio).

This led to the development of “Grecian Ideal” as a formula for building the “perfect physique,” and Sandow’s goal was to embody it.

Sandow’s body and principles served as the model for future bodybuilders that became known for their beautifully balanced physiques, like Steve Reeves, Frank Zane, Danny Padilla, Serge Nubret, Bob Paris, and Arnold Schwarzenegger.

So, then what are these proportions? How can we too look like a Greek sculpture?

Well, it starts with establishing reference points—parts of the body whose sizes will determine how large other parts must be to achieve an overall aesthetic physique. Some of these reference points, such as the wrist and knee, don’t change in size as you age or as your conditioning changes. Others, such as the waist, do.

For example, by measuring your wrist size, you can determine how large your upper arms should be, and from that measurement how large your calves should be. Your knee size determines how large your upper leg should be, and your waist size tells you how broad your chest and shoulders should be.

The “perfect” physique can be reduced to a simple relationships of body part measurements. And here they are.

Your flexed arms should be 150% larger than the circumference of your non-dominant wrist (wrist measurement x 2.5).

Measure the smallest part of your wrist with a measuring tape, and measure the largest part of your arm (the peak of your bicep and middle of your triceps).

It’s worth mentioning that some people will say that such formulas apply to an unflexed arm, I disagree.

My wrists are 7 inches and arms are just over 17 inches flexed, and 14.5 inches unflexed, and they almost look too large. Getting them up to 17 inches unflexed and 20+ inches flexed would look absolutely ridiculous. Even if you lack bicep peak, stick with flexed measurements.

Your flexed calves should match your flexed arms.

The general rule is your calves should match your arms, and if we’re talking flexed arms, then we should be talking flexed calves.

You measure this by flexing your calf (raising your heel off the ground), and wrapping a measuring tape around the largest part.

Your shoulder circumference should measure 1.618 times larger than your waist (waist x 1.618).

You measure waist by circling your waist with a measuring tape (sort of like a belt would) at your natural waistline, which is located above your belly button and below your rib cage. Don’t suck in your stomach.

You measure your shoulder circumference as follows:

Stand upright with your arms comfortably at your sides (no flaring your elbows or spreading your lats), and have a friend wrap a measuring tape around your shoulders and chest at its widest point. This is usually right around the top of your armpits.

Your chest circumference should be 550% larger than the circumference of your non-dominant wrist (wrist measurement x 6.5).

There are other ways to reach the ideal chest measurement, but this is the easiest and most reliable.

To take your chest measurement, stand upright with your arms comfortably at your sides (no flaring your elbows or spreading your lats), and have a friend place a measuring tape at the fullest part of one of your pecs and wrap it around the other, under your armpits, across your shoulder blades, and back to the starting point.

Your upper leg circumference should be 75% larger than your knee circumference (knee measurement x 1.75).

To measure your knee circumference, place the measuring tape at the tip of your kneecap and wrap around.

To get your upper leg measurement, wrap a measuring tape around the biggest part of your thigh and hamstring. This can vary from person to person depending on how the muscles develop.

Alright then. Are you ready to see how you measure up?

Comparing Your Body to the Ideal Body

Tape measuring each part of your body is the most accurate method, and while any old tape measure will do, I like the Myotape best.

myotape

I want this

Another important point to consider is your body fat percentage. If you’re carrying excess fat, measurements will be skewed, with some affected more than others (waist, for example, will be greatly affected, whereas calves will not).

So if you want to truly know what needs improving, you need to get lean first.

How lean?

That’s up to you, really, but I would say no higher than 10% body fat. Personally I like to maintain a leaner look than that (7-8%), and thus that’s the point from which I base all readings.

Let’s now get to the measuring. Take and note down the following measurements (do both sides of your body where applicable so you can assess symmetry):

  • Your non-dominant wrist circumference.
  • Your arms.
  • Your shoulder circumference.
  • Your chest circumference.
  • Your waist.
  • Your upper legs.
  • A knee.
  • Your calves.

Once you know these measurements, you can simply compare them against the formula given earlier.

For example, here are my current measurements, at 7% body fat:

7-inch wrist

17-inch arms

51-inch shoulder circumference

43-inch chest circumference

32-inch waist

24-inch upper legs

14-inch knee

15-inch calves

And here are my “ideal” numbers:

17.5-inch arms

52-inch shoulder circumference

45.5-inch chest circumference

25-inch upper legs

17.5-inch calves

According to the above, I need to increase my shoulder, chest, and calf measurements, and I completely agree. My shoulders are a bit small for my arm size, my chest is actually okay but I need more lats (which will expand my chest measurement), and my calves definitely need some size.

And my training reflects these goals. I train shoulders twice per week, calves three times per week, and I do a bit of extra work on my lats on my back day.

So, take your measurements, see where you’re strong and where you’re lacking, and I bet you’ll agree.

And even if you don’t want to match the numbers exactly—maybe you’d prefer your arms or upper legs an inch smaller or larger—it helps point you in the right direction.

 

What do you think of the formula for the ideal male body? Have anything else to add? Lemme know in the comments below!

 

Here’s how to build the ultimate physique, quicker than you ever thought possible…

Building the ideal male body is impossible if you don’t know how to train, eat, and rest properly. Unfortunately, most guys make many different mistakes that leave them forever stuck in a rut.

And that’s why I wrote Bigger Leaner Stronger: it lays out EVERYTHING you need to know about diet and training to build muscle and lose fat effectively…

The Book Bigger Leaner Stronger by Michael Matthews.

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I’m Mike Matthews and I’ve been training for nearly a decade now. I believe that every person can achieve the body of his or her dreams, and I work hard to give everyone that chance by providing workable, proven advice grounded in science, not a desire to sell phony magazines, workout products, or supplements. More about me.

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65 Comments
  • Gabe

    Brilliant article, Mike. This makes for a very unique way to target your goals in a very objective manner and holds you accountable to a time tested standard. It’s also useful to get a better glance at what needs the most work and what you might be able to back off on perhaps.

    Like you, my calves are simply not keeping pace with the rest of my development but the flip side of this would be if you had genetically absurd calves then you’d probably have to find time for more arm work (though I’m pretty sure that’s the better deal :)

    • Michael Matthews

      Thanks!

      Yeah, approaching your body like this really helps once you have your first year or two of proper training under your belt, because you can’t just pack on mass anymore. You have to be more specific in your goals.

      Haha I don’t mind my calf situation as it’s steadily improving. I think I’ll have them fixed within 5-6 months.

      • Gabe

        Nice, man, Glad it’s going well!
        When would you suggest I take these measurement? First thing in the morning perhaps?

        • Michael Matthews

          YW!

          You could do that, although you will basically always look a bit bigger than that once you get some carbs in you.

          • Gabe

            True, that! Thanks bud, it’ll be good to establish that baseline—a good way to gauge my gains based on current training too I’m sure.

          • Michael Matthews

            Yeah exactly.

  • Engin Burak Anil

    Very interesting article, Mike. Thanks. By the way Reeves is definitely one my all time favorites.

    • Michael Matthews

      Thanks Engin. Yeah, he had an awesome physique and career.

    • GeorgeT

      Of course, Reeve’s “measurements” as reported by various sources are complete BS. Waist 29-30 and 54 chest? LOL

      • Michael Matthews

        Lol yeah.

  • Neal Morton

    Thanks for the article. And now, based on my 6.5″ non-dominant wrist circumference I find that my 15″ arms are puny–though I can take comfort from the fact that my flexed calves are also 15″. Well, more work on the way…

    • Michael Matthews

      Thanks Neal! Haha at least they’re in proportion. I neglected my calves for too long and am now having to play catch-up…

  • Jenny Leadem

    Learned all about this back when my major was art before I switched it to pre-med. My question then is, what should a females numbers look like?

    • Michael Matthews

      Aren’t you fancy. ;) Good question–I have to look into this more. It’s definitely different. Not sure if you really even need to put numbers on it as most girls just want to be lean, have muscle definition, and have a big butt and nice legs, haha.

  • Rob

    Hey Mike,
    I have a question. How come you advice training each body part once a week, but in this article you say since you need to grow more shoulders you train them twice a week and calves three times a week? In my case according to this calculations I’m way far off in chest, shoulders, back, arms and legs! Hahaha. Which I know I am. The numbers and the look don’t lie. I have been incorrectly training for the past 12 years. And when i say incorrectly i mean not lifting heavy and overtraining. My real question would be: if i am lacking in all those areas, should I hit them twice a week?
    Thanks for another home run article. I always wondered how big my arms needed to be.

    • Michael Matthews

      Weak point training is something I intentionally left out of BLS because most people don’t need to worry about it until year 2.

      That is, most people start out with so little muscle that they just need to hit everything hard once per week and they will gain the maximum amount of year-one muscle (20-25 pounds).

      Weak point training will be covered in my follow-up book to BLS, however, which I’m working on. This involves training lagging groups multiple times per week, but it’s done a little differently than BLS workouts (lower volume, higher rep).

      So, in your case, it would really depend where your physique is at right now. How tall are you, how much do you weigh, and what’s your body fat %?

      • Rob

        Hey Mike, thanks for responding. I am 5″9″, 168 lbs and 14.3% BF. I am currently on the bulk diet –50% Carbs, 30% Protein, 20% Fat. Eating 2785 Calories a day. I can’t hit the weights heavy as of yet because I am recovering from hernia surgery (3 months ago). So I just started lifting yesterday. Right now I set my top weight at 25 lbs, 35 lbs for next month and so on to prevent any injuries. I want to bulk to 185 lbs while keeping my BF constant. Once I reach that I’ll start cutting for two months. That’s my plan as of now. What do you think?

        I guess I have to worry about those measurements once I reach 10% BF. Then I’ll buy your second book titled Biggest Leanest Strongest! haha… Still waiting on Legion supps dude!

        • Michael Matthews

          My pleasure.

          Cool on your current stats and bulking. Understood on the surgery recovery.

          You may want to lower your cals a little until you can really hit the weights hard. I would start you around 2200-2300 for the time being.

          Yeah don’t worry about measurements until you’re lean enough, and haha, Biggerer Leanerer Strongerer! ;)

          I Know I’m waiting too! Taking so freaking long to get all the pieces in place. Aarrrrgg…

  • Ryan

    im coming along pretty well with things, ive been hitting the gym hard and heavy for about a year and a half, how can i get more height on my traps and thicker traps…like tom hardy in warrior?!

    • Michael Matthews

      Glad to hear things are going well! I like barbell and dumbbell shrugs for building traps. Deadlifts are great for this as well.

  • Cliff

    Hi Mike,

    I originally read your book about 9 months back, and changed my workouts from being little-to-no-rest super-sets using “matching muscle groups (chest-tri, back-bi, etc) and doing twice as many exercises as you recommend, to nearly the exact regiment in your book. I also changed my diet from eating mostly vegetarian, and not focusing much on protein beyond the 4-5 nights a week I would have chicken/salmon, and taking a double scoop of ON protein after working out each day; carbs were always avoided in my diet prior beyond oatmeal. In switching to both your cut diet (I’m more about being lean than having muscle mass, and that is what I struggle with the most), and your heavier lifting style, I went from my lowest weight in years of 164lbs up to 180lbs-185lbs @ 5’10. Sadly I haven’t stuck to the diet as well in the past 2 months, but throughout the past 9 months my BF went from ~10% to what I would guess to be ~16% (haven’t gone to get the exact number). I feel like I could drop my waist size at least an inch (although all of my jeans still fit from when I was 20lbs lighter, and they were decently tight back then), and it looks like I need to grow 2-3 inches all around. What would your recommendation be with regard to diet & workout regiment? See my measurements below, and I apologize for the winded intro.

    Measurements:
    Area: Current (Ideal)
    Wrist: 7in
    Arm: 15.5in (17.5in)
    Waist: 33.5in (32in)
    Shoulder: 49in (54.2in)
    Chest:40.5in (45.5in)
    Knee: 15.25in
    Upper Leg: 23.25in (26.7in)

    Cheers,
    Cliff

    • Michael Matthews

      Thanks for writing Cliff! Great job on your gains so far. Don’t sweat the fat–it’s easy enough to lose.

      I think you should cut down to the 10% range and then bulk again from there. Generally speaking you want to remain in the 10-15% range to build muscle most efficiently.

      What do you think?

      • Cliff

        I agree. It seems like you never bulk, but either stick to cutting or maintenance diets. Is that because you are happy with your size and just want to stay lean? Maybe I just notice you mention your current diet/BF during your cuts though. Either way I’ll stick with cutting now, and bulking in a few months. Thanks for the response.

        • Michael Matthews

          You’re right I’ve only cut and maintained this year. This is because I enjoy staying lean and needed to be ready for various photo shoots and whatnot.

          I also don’t really see the need to bulk at this point because I’m working on smaller weak points in my physique, and I’m willing to have them slowly come in.

          To get to this point, however, I bulked and cut several times, of course.

  • Nick

    The first guy maybe is ideal to bodybuilding fitness models guys who are into bodybuilding,but for most women and a lot of guys the Michelangelo’s David is the ideal.So the ideal depends on the individual

    • Michael Matthews

      True!

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  • blackboybeefbrad1953

    I’m 5’9″,205-210 lb.,with a 471/4″ Chest-491/2 Expanded Chest-401/2″ Waist,
    183/4″ arms.(I’ll take my other measurements next week.)At 60,what is my ideal weight,am I fat or just,well,overweight?

    • Michael Matthews

      Nice measurements!

      Hmm it’s hard to guess body fat % by waist, but I would think you’re over 15%?

      I would recommend staying in the 10-15% range…

  • http://aboutlifting.com/ Ironthumb

    Your body is not going to sway too much from that proportions even if you wanted to. That is why I always say “when your arms stopped growing, maybe its because you don’t train your legs.”. The body can only naturally allow you only a “little” misproportion after that it will activate its negatve feedback to regain balance. You will not have arms too large (maybe only a few inch plus or minus) than the wrist x 2.5 for example. Likewise your upper body also actually wont grow above a certain level unless you also grow your legs and lower body. Remember the body builder is built from ground up.
    Eat your eggs, people!

    • Michael Matthews

      There’s some truth in that, but you can definitely mess up your proportions if you neglect different parts of your body.

      For instance, look at anyone that doesn’t train legs–they can have quite large upper bodies with NOTHING to show downstairs.

      Or look at people that only do programs like 5×5 or Starting Strength–big lower bodies, lackluster upper bodies.

      • http://aboutlifting.com/ Ironthumb

        I agree with that. By the way thanks for this article I was made to measure my stats – even my joints. That is why small jointed peopel are lucky. Luckily my waist are still around 29.5 (30 when Im full).
        Btw I think you forgot one important aspect of measuring:

        If you will be posting your arm measurements to magazines, add 2 inches to the measurements. Now your good to go.

        • Michael Matthews

          Nice on your waist measurement. That’s impressive.

          Hahah yeah, add 2-4 inches to height as well. And 20 pounds to weight.

  • Gautam

    Loving your articles Mike! Definitely going to get my muscles measured tomorrow.

    • Michael Matthews

      Thanks! Happy measuring! :)

  • Greg

    Keep sending good info Mike,enjoyed the article! Thanks.

    • Michael Matthews

      Thanks Greg!

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  • http://aboutlifting.com/ Ironthumb

    Dude, just added this one to the latest Testosterone Linkfest. Happy Thanksgiving Mike!

    • Michael Matthews

      Wow thanks brother! Happy Tday!!

  • Rich

    hey Mike, very interesting timing that you popped this on facebook earlier today! whilst researching how best to weight train (and ultimately purchasing Bigger Leaner Stronger and then finding this website) I came across the intriguing concept of symmetry – which I parked as something to come back to after a year or two.

    Getting into your BLS 5-day a week program I noticed I was aggravating a shoulder niggle on some exercises, an example being that I was ok to bench press but challenged with incline bench pressing. As a result, I can now press 50% more weight flat than I can inclined.

    Remembering what you have written about the importance of developing the upper part of the chest (clavicle?) as well as the pecs and having ‘symmetry’ in the back of my mind, only yesterday I was wondering how much of a difference you have (if any) between what you can press flat and what you can press inclined?

    To achieve the golden ratio / symmetry, is there a ratio? I’m wondering how much to let my incline catch up with my flat!

    as always, many thanks in advance, cheers, Rich.

    • Michael Matthews

      Thanks Rich!

      On the shoulders, this might help:

      http://www.muscleforlife.com /how-to-improve-shoulder-flexibility-and-mobility/

      My flat press is currently around 275 for 4, and my incline about 245 for 4. This ratio seems to hold as I progress.

      How are incline DB presses?

  • Jumpman_Lane

    I totally agree with the golden ratio as the ideal. Ive been training like Arnold suggests in his book The Encyclopedia of Modern Bodybuilding. You know, how he’d train today starting from scratch to achieve the ideal look you’re talking about.

    • Michael Matthews

      Thanks! His workouts are beyond overkill BTW. Remember he was on a lot of drugs and he trained like a maniac.

  • yohan

    is there proportions for forearms? thanks and amazkng info!

    • Michael Matthews

      Good question! I’ve never read about it but I suppose too small would look goofy. :)

  • John B

    Mike, these sound about right to me. My question is, is this your personal formula? I aka because the measurements are different from both the grecian ideal and steve reeves’s ideal.

    • Michael Matthews

      No this formula has been kicking around BB circles for a while. Whose it really is? Who knows, haha. It’s fairly accurate though. Not 100% of course but gives some insight into strengths and weaknesses.

  • Shane Clark

    Hey mike I’m 5 10 195 pounds and 12 percent noddy fat I just got done with a bulk and starting a cut but every time I start cutting I start to not eat an eventually only consume like 3 to 400 calories until I start my next bulk any advice on how I can avoid this this time around

  • haris

    hi i m 5. 4 hight male , jst want to have slim boday , Can u tell me the ratio of My waist , chest , shoulder , arm muscles . plz
    I m trying to get a slim boday according to my height bt My belly muscles are not reducing . If i do exersices for belly muscles it ll reduce bt when i leave the exercise it again bulge out . Plz help me to keep my belly muscles skinyy with out ABS .

    ( Actully m exercising very hard to reduce my belly size , bt it seems dt rest of muscles are reducing and belly is still bulging out . plz help me that what exercises i should do and wt not )

  • Thor

    Hey Mike, I am 6.2 height and weight 150 lbs. Though my muscles are toned they look so small and especially my upper body. I was told not to lift very heavy (only 25 lbs) because I am 15 years old. Is there any possibility for my upper body to grow more in the next few years or should I start lifting heavier weights???

  • Chuck Burg

    Hey mike 53 yr trying to eat multiple meals a day but I HATE to cook. What can I do to get those calories in?

    • Michael Matthews

      Hmmm learn to like cooking, haha. Pre-cook food and just heat it up…

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  • Alex

    Hey Mike,

    My name is Alex, just read your article which I thought was very helpful so thank you, and am now wondering about how to measure body fat levels in order to know if I am lean enough to get accurate measurements.

    I am 18 years old, 5’10.5 inches tall, and I weigh about 182 pounds (probably a big chunk is muscle since I already lift but definitely more fat than you recommended in your article). How should I go about measuring for BF %?

    And since I already lift, I also would probably be ready to know about weak spot training that you talked about with someone else. Definitely let me know about that whenever you are ready and just thanks a lot man! The stuff from your artical definitely makes sense and I think this will help me get some good results! Best wishes! :)

    • Michael Matthews

      Thanks Alex! Check this out:

      http://www.muscleforlife.com/how-to-measure-body-fat-percentage/

      I talk about weak point training my newest book, Beyond Bigger Leaner Stronger, but it’s very simple: you’re increasing the frequency of 1-2 major muscle groups per week to bring them up.

      • Alex

        Awesome, thanks for all your help!

        • Michael Matthews

          YW!

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