You can’t live your life for somebody else … or to impress anyone else … or to try to fit someone else’s standard of “good”.
If you try to live like that … if you try to achieve goals that will please other people … or to fit the “mold” other people want you to be in — then you will never be happy.
Instead, you need to pick goals that make YOU happy & achieve them.
“Dude! You Have No Muscle!”
So I got this comment on another post (edited for clarity):
“Is there somewhere we can see what you look like,after promoting all this? … oh i just saw a pic on other page,dude no doubt your in better shape and condition than me and can kick my ass due to your m.a. but you have absolutly no muscle.
I’m not trying to hate, i just thought double your gains etc. was geared towards muscle building.i know thats not everyones goal some want to be fit with endurance etc and dont like bulky muscle or what have you and thats fine to each his own but i just dont get it with this one. My point is, theres nothing wrong with what you look like but it just doesnt seem to go with part of what you promote namely muscle building, I have a bigger before pic when i was 16. Anyway i do enjoy your articles …
– Gil”
Why I Promote Muscle Building Even Though I “Have None”
There’s a reason why I have “no muscle” and I’ll get to that in a minute, but first, let’s talk about why I promote building muscle, strengthening it and maintaining it:
- Ease of Living — More muscle or stronger muscle means your body needs to less “total work” to accomplish everything you do (walking up stairs, etc) — you actually put less strain on your cardio system when your muscles are stronger …
- Injury Prevention – the human spine would break under very little pressure by itself, but it is stable because of the musculature surrounding it … this is why old people fall and break their hips because …
- Maintain muscle — old people don’t usually work out, so their body has no reason to hold onto muscle, so as they get old their muscles “atrophy” and less muscle means less support for joints and bones, harder work for their cardio systems doing even the little things in life, etc
- Fat Loss – more muscle means a higher metabolic rate & more “useful” bodyweight for sports (gaining fat never helps you in sports) …
And all these benefits are seen clearly, and experienced fully, without having to gain 20-40 pounds of muscle and look like the incredible hulk. Yup! You can get all the benefits of strength training, muscle building, etc — without having to build a TON of muscle.
That’s part of the reason …
Why I have “No Muscle”
It’s simple really. I have never wanted to be “huge” or anything like that. Bruce Lee was my first influence when it came to working out & strength training and I followed in his foot steps of developing a lot of strength, speed and power in a smaller frame.
First, it was a necessity, because I’m only like 5′ 5″, so when I would compete in full contact TKD tournaments, I NEEDED to stay in a lower weight class. Why? Because TKD is all about kicking and even guys at my weight (a weight I had trouble staying at) were still close to six feet tall if not over six feet tall … and longer legs were harder to deal with.
Second, I’ve just never thought “I need to get bigger”. I’ve always been confident with my size (even when I was skinny) and knew that I’d get the “perfect” amount of muscle I would naturally need — if I just focused on training the athletic qualities.
So my goal has always been “train for the effect (strength, speed, power or other athletic improvement) and the right looks will come”.
Like for instance, I don’t have the normal “big pecs” most guys who lift do. Why? Because I’ve always realized 99% of guys over-train the bench press movement even though it’s not the most functional pressing movement for athletics. Myself, I’ve always focused on overhead pressing which has more “carry over” into most sports … Function always determined form for me.
So it’s cool Gil, I know you’re “not trying to hate” & that’s the reason why I started this blog because there’s so much mis-information out there when it comes to building muscle, fat loss, etc — and I knew from years of “accidentally” gaining weight while trying to just get stronger without gaining size what would do it, etc — so I decided to help people.
The Point? Achieve Goals That Make YOU Happy!
If you go into any commercial gym, or if you’re a smaller guy like me, or you pick up any of the standard bodybuilding magazines — people will try to get you to “get big man!” or “bulk up!” or whatever.
That’s fine, if that’s what you want to do, then do it. But if you don’t — then don’t.
You won’t ever be happy if you try to fit other people’s mold of what they think looks good. Or what they think you should look like, etc.
At the end of the day, you’re only going to be able to answer to you … and you gotta like the answer you give yourself … so make sure it’s going to make you happy!
Here’s Why I’m Happy Having No Muscle:
The person that first got me into lifting weights to compliment my martial arts training was Bruce Lee. In fact, I used to do a bunch of the routines out of his book “Expressing The Human Body”.
So how did I do? How do I stack up now? I’m 23 years old, about to turn 24 at the end of this year … so let’s see how I look compared to Brucey!
Bruce Lee V.S. Me!
Bruce Lee’s body measurements at age 24:
Height: 5′ 8 ”
Weight: 140 pounds
Waist : 29.5 ”
Biceps: Left = 13.75 “, Right = 14.25 ”
Chest: Normal = 39 ”
Neck: 15.5 ”
(note: this is in 1971, when Bruce Lee was his biggest at 140-145 pounds … By late 1972 (when you see him ultra-ripped in Enter The Dragon), he was down to 126; in April 1973, his doctor said he was at 122.)
My body measurements at age 23.5:
Height: 5′ 5″
Weight: 135 – 140
Waist: 30.5
Biceps: Left = 13.25″, Right = 13.75″
Chest: Normal = 39″
Neck: 15.25″
Overall, we ended up being about the same size … even though Bruce was probably a little taller than me … so I’m pretty happy with how much muscle I’ve built 
Be A Rock Star!
If you look at most rock stars, what’s one of the things that makes them seem so cool?
It’s the fact that they don’t really care what other people think! Their style is all their own … they like the things they like … they’re all about “their music” and they dress differentely than everyone else.
Obviously, this is an extreme example and you don’t need to adopt it fully, but you get the point right?
They stand out, they’re respected, they’re followed (by men) … and they got groupies — chicks dig rock stars because they’re not afraid to be their own person and lead in a different way.
So yeah, that’s my basic way of killing two birds with one stone by answering this guy’s comment and giving you the “goods” on achieving goals that make you happy
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I agree with your approach.
Anyway no sexy lady is attracted by huge muscle.
My aim will always be “Brad Pit in Fight Club” and nothing more.
For example, i really hate traps: they are the ugliest muscle on human beings. But i aim to have large shoulders. How to manage both could be a nice post subject don’t you think?
Couple of things. First, Space, you’re retarded. You want giant shoulders but no traps? That has to be the dumbest thing i’ve read in a while. Go get a womans’ blazer with shoulder pads and disappear. And what the hell do you know about “huge muscle”? You aim to look like Brad Pitt. My guess is you cant get the “sexy ladies”, regardless of how you look.
Second, I know Caleb personally. For the dude to write that he has no muscle is as dumb a statement as something Space would write. Little dude is jacked and strong as shit. To anyone who reads this, stop with the ignorant, unintelligent posts. /rant
@ Space: Hmmm … shoulder girdle and traps are pretty connected, just by way of them being isometrically stabilizing a lot of pressing movements they’re gonna grow when you train your shoulders. If you’re talking about the giant “I have no neck” traps — don’t worry about it — you can’t get that big without REALLY TRYING
@ Brucie: Aww Shucks
You’re making me blush.
First of all, fantastic post, I’m glad someone finally addressed this issue.
Secondly, much like you the person who really inspired me into weight training was Bruce Lee, as well as with my martial arts. However I always seem to end up ‘bulking up’ no matter what routine I do, which is fine for everyone else but not for me. Can you recommend a routine that will help increase my strength and power without leading to excessive muscular growth?
me too!!! I have a history of weight training with minimal cardio and strength work and i have large (or considered large) muscles on a short 5′5″ frame and I look bulky. I want a lean, ripped look, but achieving the goal of moving from bulky muscles to lean muscles still seems to evade me. Any suggestions??
I am 42 btw and more Meso than Ecto like a lot of these lucky dudes that just whurr and buzz burning their fat away!
@ craig + alexi , try doing mixing cardio with your weights for example circuit training , i found that when i did this i didnt bulk up as much .
another option might be to cut down on your protein slightly and go for more veg’s , which may not sound appealing but it might work and will increase ur pound for pound strength and get rid of some of the muscle that is more for show .
hope this helped !
I believe Caleb had a PR in the DL of 400lb this summer. Clearly that takes muscle. And a muscle does not have to be “big” (whatever that means) to be strong. Your CNS takes care of that.
Hi, nice post. Im really enjoying my workouts at the moment. Im doing 5×5 compound exercises. Its working well for me, im increasing my calories and getting bigger and stronger (as planned). I have a plan to bulk until 10 weeks b4 my hols, then up CV + get nice and cut for my holidays!!
Im 23, 6ft and 14stone 5, and BF around 14%. i know i should stop but all i can do is worry about getting fat. i suffer from body dysmorphia and it is really stopping me from goin anywhere as i feel like im getting too big! I know im totally normal, but just get so deflated as the days goes on.
First thing in the morning, on an empty stomach, i feel brilliant and toned, then as the day goes on my thoughts and mood change and my appearance changes in the mirror.
therefore, six weeks into my bulking i am starting to feel like i should get trimmer again.
Back to the topic, “what do i want”. I want to be trim but be bigger than i was last time i was trim, hence the muscle cycle. Therefore, im doing the right thing but mentally not allowing myself to progress.
This is extremely stressful and unhealthy as it consumes my thoughts constantly!!
My life would be so much easier if i just chilled out!
Thanks, just need a shoulder to cry on lol
How can you compare yourself to Bruce Lee???? Your nothing like him!!!
First of all he was around 160lbs when he was 24! Nothing like you!
Then it’s true he was between 130-140 and 122lbs at his death. But something very important that you forget to mention if you want to compare your weight to his, is that his bodyfat was around 3%. I guess yours is more like 12%. So your physique has nothing to do with His.
Lee could bench press 260lbs for 3 sets of 10 reps in his routine workout, I imagine the best you can do is 10 reps with 120lbs.
I’m glad your happy with your body, but please do not compare with someone you can’t!
@ ProJM: aww, slow down there chief. Take a deep breath
Bruce wasn’t at 160 very long cause he realized it was too heavy for his frame. I knew that before, so I’ve never gained that much weight.
And at 122-123, I’d be around 3-5% too … and would probably die shortly after too if I stayed that lean …
You’re off by about 100lbs on his bench, still 3 x 10 with 160lbs is strong, then again that’s heard second-hand …
By the way, the only record of his squats was 95lbs for 3 sets of 10 too … he wasn’t very strong in his lower body, probably from all the running
Glad you have an opinion either way man
Nice post, Caleb, I really enjoyed it.
@ Craig & Alexi, you might want to try less weight and way more reps, that way the exercise is geared toward toning the muscle you do have instead of bulking it up.
@ Sam: Actually, I do pretty heavy weight, and low reps and that's what "tones" a muscle.
Tone is residual tension and density in a strong muscle which high tension (weight) and low reps (low volume) creates.
High volume and low weights, gives you a temporary "pump" and makes you feel hard after the workout, but it doesn't last because this is just the buildup of lactic acid in the muscle and blood pumping in … which … eventually leaves.
For real tone and the "cut" look, high weight strength training, low volume, and reduce body fat.
Best,
Caleb
Caleb, you're a good honest dude who knows what he wants, knows how to think and isnt interested in a dick-measuring contest lol
the trouble is your blogs attract the underachieving rabble who go to gyms for 15 years and gain little to no size OR strength AND try to quote fucking Brad Pitt to cover up for their lack of results lol. i'd be interested in seeing how many of those who AIM at brad pitt's physique actually get THERE lol. ive known fitness models who spent years trying o get huge and then bottomed out looking like ripped fitness models after 10 years of trying hard to get massive.. and the smallest framed among these ended up looking like a slightly buffer Brad Pitt in Fight Club (BPIFC) Point is, if you AIM at fuckign brad pitt you'll end up looking more like Richard Simmons, go and and knock yourself out.
Thanks for the comments man … work hard at whatever turns you on and I'm pretty supportive
And to the short stocky guy claiming to have "BIG MUSCLES" but who looks enviously at skinny ripped guys, you aint stocky lol. you're a 5 foot nothing guy carrying 50 pounds of excess body fat. ive seen a 5 foot 5 ripped BIG guy where I train and while I wouldnt consider his physique optimal, Ive seen the looks he gets from the skinny-pack dudes when he flares his lats between sets of weighted pullups. you ALSO see the short fatasses who CLAIM to be "obscenely muscled" lounging around, struggling to squat/bench bodyweight and sporting big guts.
Notice how Caleb respects all kindsof serious lifters and doesnt go around quoting the tired BPIFC (brad pitt in …)? cause he's been a serious lifter regardless of his personal goals, and a serious lifter respects other serious lifters, not underachieving wastes of skin
Hey Caleb, great post.
Im 17 (turning 18 in about 3 months), im about 5ft 11", & weigh at about 10 & a half stone, so im pretty thin but when i tense up you can see my abs pretty well, but im not "big". i want to get bigger all over my body, i dont want to get huge but i want my muscles to be defined & abit bulcky if you know what im saying. i noticed theres alot of things on weight loss, i definitely want to bulk up, but at my size (being quite thin) do you think i need to loose body fat or is this the whole process of the muscle gain?
i have a 9-5 job so i will be working out in the late afternoon/evening & i would like to know how many days you recommend to work out a week & also an idea of the food i should be eating & what times of day i should be eating them & drinking a protein shake.
also i read your IF post & was thinking because i work as a builder & will be doing a lot of lifting etc. would i be without hardly any energy whilst at work because i need to be on the go as much as possible? or if i carry on with it for a long period of time, will my body adapt to it?
im sorry i have alot to ask, but im very focused on getting the body i want & interested in getting to know more about working out, dieting etc. this is the look i am going for – http://munfitnessblog.com/wp-content/uploads/2007...
thanks in advance, Luke
Luke, please read this: http://doubleyourgains.com/how-to-guarantee-you-n...