Beyond-Brawn-2nd-Edition

BEYOND BRAWN
You do not have to be huge to be impressive
4.37 Some people consider as unimpressive any achievements less than awesome
by the standards of the top liners. But in reality, achievements quite a long
way behind those of the elite can still be outstanding.
4.38 Set measurements and exercise poundages aside for the moment. Just see
things in terms of bodyweight and bodyfat. Never mind the 250+ pounds
and below-5% bodyfat of some of the male, competitive elite. A “mere”
190 pounds with a genuine bodyfat of 10%, at a height of 5'9" and a lightto-medium
bone structure, is outstanding by any standards except those
of elite bodybuilding. But 190 pounds and 20% bodyfat is in a different
world—a decrease of nearly 20 pounds of muscle. And at the same height,
even 175 pounds at 10% bodyfat is impressive for a very light-boned man
(wrist of under 6.5 inches and ankle under 8 inches).
4.39 Based on observation and an overview of other formulae, here is a bodyweight
guide for males that takes into account bone structure and height. At
10% bodyfat, physiques in line with these bodyweights will be very impressive.
At a lower bodyfat the physiques will be even more impressive. Start
with a base of 5'0" height and 100 pounds bodyweight. en add 12 pounds
per inch for a heavy bone structure, 10 pounds for a medium bone structure,
and 8 pounds for a light bone structure. Above 5'9", cut the increments in
half.
Structure Wrist (inches)
heavy 7.5–8.0
medium 6.75–7.25
light 6.0–6.5
4.40 With 5'9" and a wrist of 7 inches as a base, you would get 190 pounds. If 6'0"
with the same wrist, you would get 205 pounds. If 5'6" with the same wrist,
you would get 160 pounds.
4.41 If you have bodyfat of 15% you will need a bodyweight of 200 pounds to produce
a physique with the equivalent amount of muscle as one of 190 pounds
and 10% bodyfat. And if you have bodyfat of 20% you will need to be about
210 pounds. But a physique of 210 pounds and 20% bodyfat is a world apart
in visual impact from one of 190 pounds and 10%, though the muscular mass
under the fat is almost the same in both cases.
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