Beyond-Brawn-2nd-Edition

EXPECTATIONS—HOW MUCH MUSCLE AND MIGHT YOU CAN EXPECT…
Height Weight Neck Biceps Forearm Wrist Chest Waist Hips igh Knee Calf Ankle Delt
60 114 14.1 13.2 11.0 6.3 36.7 27.5 33.0 19.8 12.9 13.2 7.7 17.2
62 126 14.5 13.6 11.3 6.5 37.9 28.4 34.1 20.5 13.3 13.6 8.0 17.7
64 138 15.0 14.1 11.7 6.7 39.1 29.3 35.2 21.1 13.8 14.1 8.3 18.2
66 151 15.4 14.5 12.1 6.9 40.3 30.2 36.3 21.8 14.2 14.5 8.5 18.7
68 165 15.9 15.0 12.5 7.1 41.5 31.1 37.4 22.4 14.7 15.0 8.8 19.2
70 180 16.4 15.4 12.8 7.3 42.8 32.1 38.5 23.1 15.1 15.4 9.0 19.8
72 196 16.8 15.8 13.2 7.5 44.0 33.0 39.6 23.7 15.5 15.8 9.3 20.3
74 213 17.3 16.3 13.6 7.7 45.3 33.9 40.7 24.4 16.0 16.3 9.6 20.9
76 231 17.8 16.7 13.9 8.0 46.5 34.8 41.8 25.1 16.4 16.7 9.8 21.4
78 250 18.3 17.2 14.3 8.2 47.7 35.8 42.9 25.7 16.8 17.2 10.1 21.9
David P. Willoughby’s “optimum ideal standard” for men, in inches; from IRON MAN, November 1979—
“delt” refers to delt width. (Table 1)
Beyond measurements
4.33 A good physique is not merely a set of measurements. Some men boast of
their real 19-inch arms and 50-inch chests, but are not so keen to boast of
their over 38-inch waists, and mere 15-inch calves. Your physique is the result
of all your girths. e single measurement of the waist makes a dramatic difference
to the appearance a set of girths provides.
4.34 In the example set of girths given using the McCallum formula, if the waist
is a flabby 35 inches the physique will be dramatically different from if the
waist is a defined 31 inches, with all other girths being about the same in
both cases. Your waist could be a little more than 31 inches in this example
and yet still be defined, if your obliques and lower-back muscles are very well
developed.
4.35 Never pile on bodyweight by adopting a long-term very-heavy eating program.
You want a muscular physique, not a soft or flabby one. Upper arms
measuring 16.5 inches that are solid, accompanying a 31-inch waist, are very
impressive by almost any standards. But 16.5-inch arms that go with a 35-
inch waist are far less impressive. Keep yourself on the lean side.
4.36 If you are primarily a bodybuilder you will want balance in your body, from
neck to calves. Aim to have your arms and calves the same girths give or take
half an inch, and neck an inch or so larger. Regardless of your personal preference
for bodybuilding or strength, you need strength and development
in body parts that do not have dramatic effects upon girths—lower back,
trapezius, and thickness throughout the back rather than just width.
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