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    How To Build A Classic Physique

    How To Build A Classic Physique

     From the book, “How To Build A Classic Physique”

    Chapter Nine: Realistic Results

    Otto Arco, 1931.

    I've given you all the tools you need to build your own lean, muscular, “classic” physique.

    In this chapter, I want to give you a glimpse into the future. I want to show you a method for figuring out exactly how lean, muscular and fit you can get with this classic method of fitness. By using classical formulas for strength and muscle size, you can actually figure out what you will look like when you've accomplished your goal of obtaining a classic physique. 

    Building A Classic Physique: By The Numbers

    Sculptors in Ancient Greece had a simple, mathematical formula they followed when creating statues of their top warriors. To make the statues the most aesthetically pleasing, the sculptors aimed to have the circumferences of the neck, upper arm (biceps) and calves equal in measurement. While today's modern bodybuilders ignore symmetry for the sake of size, the classic bodybuilders from yesteryear payed close attention to building a symmetrical physique. Classic bodybuilder Steve Reeves is the hallmark for symmetry.

    His neck, upper-arm and calf all measured 18 inches – perfectly symmetrical. But you don't have to build up your arms to 18-inches to get a classic physique. In fact, it may not even be possible for you to build 18-inch biceps – sorry if it pains you to hear that but it's the truth.

    Steve Reeves

    It's All In The Wrist

    Believe it or not, it's the size of your wrist that ultimately determines just how big your biceps can grow. Because the size of your wrist determines whether you have a small,medium or large skeleton. Your skeleton determines who big you can ultimately get. If you have a small skeleton, your “frame” cannot support a large amount of muscle mass. If you have a medium frame, you can “carry” more mass and those with larger skeletons will be able to carry even more muscle.

    Obviously, without use of a complicated full-body X-ray machine there is no way to determine whether someone has a small, medium or large skeleton. That's why we use the wrist (and sometimes ankle) measurement. Your wrist is basically skin & bone – there simply isn't much muscle or fat on your wrist (unless you are grossly overweight). So by measuring the wrist, we can get an accurate determination as the size of your skeleton. And once we've determined the size of your skeleton, we can predict what level of muscularity and strength you could one day achieve.

    The Classic Physique Formula

    Here's my own personal formula for figuring out what measurements you need to obtain a “classic physique.”

    Step #1: Measure your wrist.

    Step #2: Add 10 inches to your wrist to get the projected size of your biceps (flexed.)

    Step #3: Now double the size of your biceps (flexed) to obtain your maximum waist size.

    For example:

    A trainer with a 7-inch wrist will have a projected biceps size of 17-inches. 17-inch biceps are impressive – but not when accompanied by a 40-inch waist. So we double the biceps measurement (17) to obtain our maximum waist size: 34 inches.

    So for a person with 7-inch wrists, they need to build up their arms to 17-inches (flexed) while keeping their waist measurement at 34 inches or smaller to obtain the “classic physique” look. This formula provides REALISTIC milestones to aim for and base your training around.

    The McCallum Formula For Individual Measurements

    John McCallum – a popular iron-game writer from decades past, proposed the following formula for determining MAXIMUM POTENTIAL muscle size:

    Chest: 6.5 x wrist

    Hips: 85% of chest

    Waist: 70% of chest.

    Thigh: 53% of chest.

    Neck: 37% of chest.

    Upper Arm: 36% of chest.

    Calf: 34% of chest.

    Forearm: 29% of chest.

    So if your wrist measures 7-inches, your potential measurements would be as follows:

    Chest: 45.5 inches.

    Hips: 38.6 inches.

    Waist: 31.8 inches.

    Thigh: 24.1 inches.

    Neck: 16.8 inches.

    Upper Arm: 16.38 inches.

    Calf: 15.47 inches.

    Forearm: 13.1 inches.

    Keep it mind – these are proposed as maximum potential measurements and if you were to achieve these measurements, you'd have a stunning physique.

    Predicting Muscular Body Weight

    Dr. Casey Butt did some statistical analysis on all the past drug-free bodybuilding champions over the past 40 years. Then he created the following formula which you can use to determine your maximum muscular body weight.

    Maximum lean body mass = (3.285H + 9.437A + 5.840W – 186.449) x (%bf / 227.27 + 1)


    H = Height in inches

    A = Ankle circumference at the smallest point

    W = Wrist circumference measured on the elbow side of the styloid process.

    (The styloid process is the bony lump on the outside of your wrist.)

    %bf = The body fat percentage at which you want to predict your maximum lean body mass. If that formula makes your head hurt, fear not. Casey's got an online calculator up at his site that does the math for you.

    Go here: 

    Keep in mind, this formula predicts your MAXIMUM muscular bodyweight. Unless you've been gifted with great genetics, it's unlikely you'll ever achieve the proposed maximum muscular body weight. But that's okay – shoot for 90% and when you achieve that shoot for 95%. When you hit somewhere between 90-95% of your maximum muscular body weight, you'll have a jaw dropping physique.

    Strength Goals

    I've never been happy with any of the charts or calculators that predict you maximum strength in certain exercises. So let's keep this simple:

    Shoot for...

    Overhead Pressing 1x your bodyweight.

    Bench Pressing 1.5x your bodyweight.

    Squatting 2x your bodyweight.

    Dead lifting 2.5x your bodyweight.

    When you can do that AND carry 10% body fat or less, you'll have a true classic

    physique. If you weigh 185 pounds, that works out to...

    Overhead Press: 185 pounds.

    Bench Press: 277.5 pounds.

    Squat: 370 pounds.

    Dead lift: 462.5 pounds.

    Keep in mind, this formula is NOT flawless because height and bone size make a huge difference. The 6'0 tall trainer with 6.5-inch wrists may weigh exactly the same as the 5'6 trainer with 8.0-inch wrists so according to the chart above they would be treated the same. But in real life the shorter guy will have a much easier time achieving those numbers and the taller, frailer guy will have to work longer and harder to hit those marks.

    Quick Note: Of all the formulas and figures presented above, in my opinion the most important one is the ability to overhead press your body weight. The old time trainers and classic bodybuilders put a great premium on overhead pressing strength and I once heard it said that not one man in 10,000 can overhead press his body weight in strict fashion. So when you can hit that goal, you'll be in rare company. 

    Woman should shoot for 66% of their body weight in the overhead press.

    How To Lose Belly Fat Fast And Lose Love Handles Fast

    How To Lose Belly Fat Fast And Lose Love Handles Fast

    How To Lose Belly Fat Fast And Lose Love Handles Fast

    By Chris Chew

    As we age, our metabolism starts to slow down and we start to gain fat in all the wrong places. To make matters worse, it is known that the older we get, the more sedentary our lifestyle will be. This will be translated to less fat getting burnt off and fatter being accumulate. For men, fat is often gained around the belly. If you are lucky, only your waistline will bulge which is commonly being referred to as love handles. But for most of us, fat will build up on the tummy or what is commonly called, belly fat. The ladies tend to accumulate fat around the thigh and butt. That is not to say they will not have belly fat or love handles. In fact, women have it worse than men and are more inclined to gain fat all over. All of us want to own an attractive flat belly and a slim waistline. We will not only look attractive, we will also have less risk to fat related diseases such as heart attacks, strokes and other medical complications. So how do we get rid of belly fat and love handles fast? First, let the truth be out. There is no such thing as spot reduction short of invasive medical procedures such as monotherapy which actually inject drugs into your fat to supposedly melt them away. This treatment still has its controversy at the time of this writing. The other is liposuction, a very excruciatingly painful and expensive medical procedure. But do these procedures as well as others such as body wraps, slimming pills, diets etc. keep your waistline slim and belly fat at bay? Well, perhaps initially, but to keep fat off permanently, they are questionable unless you keep popping pills or on a diet for the rest of your life. To keep belly fat and your love handle off permanently, you will need to incorporate regular cardio exercises, weight training and a healthy eating habit into your life style. No starvation diet is required. Cardio exercises will burn fat fast. Weight training which will build you some muscles will also burn body fat. The added advantage is that when you pack on more muscles, your metabolism skyrockets and you burn fat round the clock, not just your belly fat and love handle but body fat from all over you. You will also have the benefit of owning an attractive flat belly and a slim waistline with beautiful muscle tone and that fabulous six pack abs for the guys. Added to your healthy eating habit such as avoiding too much dietary fat, sugar, simple carbohydrate, you will not only lose your belly fat and love handle, you will lose them forever. And if you have other fat deposit in other parts of your body, the same routine will also burn away that fat fast too. So the if you want to own an attractive flat belly and a slim waist line fast, add cardio and weight exercises along with a healthy eating habit. Then watch the massive improvement to your health and fitness and watch your belly fat and love handle melt away quickly. Well, it may take some effort getting used to the new routine at first but when you start to see your belly fat and love handle melting away and when you are forced to change your wardrobe because of your new slim waistline, you will enjoy and appreciate your new healthy lifestyle and attractive body.

    Try it.

    Chris Chew is a personal trainer who counts top fashion models, international male pageant winners and actors as his clients. He is the author of "Burn Fat Build Muscles Fast!"

    For more free fitness tips check out his sites at and

    Foods That Raise Testosterone Levels

    Foods That Raise Testosterone Levels

    Foods that raise testosterone levels 

    • Lean steak
    • Poultry
    • Broccoli
    • Cauliflower
    • Cabbage
    • Eggs
    • Peanuts
    • Oysters
    • Garlic
    • Beans 


    * Stick to the ratio. According to Gillespie, "Men should aim for 45% of calories from protein, 35% from carbs and 20% from fats." As you put daily menus together, these numbers will help you maintain this diet.

    * Avoid high-glycemic carbs. Gillespie notes that carb-rich foods high on the glycemic index can negatively affect your testosterone level.

    * Think protein and fats. High-protein and moderate-fat foods are crucial for enhancing testosterone and, as a result, building muscle. Make these foods the building blocks of your diet.

    * Eat oysters when you can. This may be the hardest food on the list to obtain but, as Aceto puts it, "Oysters are the original testosterone booster." Many restaurants and grocery stores have them available.

    * Pick the right main courses. Keep this in mind, and the road to sound meal planning should be clear: Choose protein over carb-loaded dishes.

    * Add the right sides and snacks. Select snacks and side dishes the same way you would main courses. For example, pick beans and broccoli over carrots. Changes like these are simple and easy to make.

    * Avoid cigarettes and go easy on alcohol.

    The 7 Most Common Lies Women Tell in a Relationship

    The 7 Most Common Lies Women Tell in a Relationship

    By Nicholas Jack

    Many of you might have heard about a book I wrote called The Key Logger. To write the book, I used a key logger to record all the things typed by girls on my computer while I was dating them. I have had a key logger on my computer for a very long time, and it allowed me to do something that most men couldn’t: know when women lied to me.

    These seven lies were the most common ones that women told me over the many years I have used a key logger. I will link to various articles and studies to help you understand why so many women will lie right to your face, and why it is so fucked up.

    1. Age

    Most of the girls I date are within the 18-22 year old group. However, I noticed something from the small number occupying the 24-and-up group: they frequently lied about their age. Maybe it was only a couple of years, but they would lie. Normally, I wouldn’t include such a small sample size on this list, but because such a high percentage tried to shave off a few years, I had to add it.

    Girls lie about age for the obvious reason: men are attracted to younger women. Check out this article about at what age men and women find each other most attractive.

    Even with the entire BS that the media is telling women (“40 is the new 30,” etc.), women still instinctively know when men find them the most attractive and when they are above that age, they will sometimes try to hop in a time machine. Unfortunately, it doesn’t work.

    1. Being Single

    Another thing many women will lie about is whether they are single. There is the obvious one where they will pretend they have a boyfriend when a guy they aren’t attracted to asks them out, but we will focus on the opposite situation. When a girl really likes a guy she ends up meeting, many taken girls will lie about not having a boyfriend. At the very least they will never mention it, which is the same as lying about it.

    There were quite a few girls that were in committed relationships before they met me. I don’t usually ask a girl if she is single; I just assume she is from the fact that she lets me kiss her and touch her in a more than friendly way. These girls would never mention their boyfriends and I would never know about them until getting a strange phone call, message on Facebook, or key logging them and seeing that they were trying to juggle two (or more) guys.

    Sometimes the girls would try to go on dating both myself and another guy. Other times they would dump the guy after it seemed like the two of us were developing a consistent pattern of seeing each other. Then, there were the girls that would cheat on their boyfriends of many years for the passion and excitement of being with another man.

    You know what’s scary about this? That man they cheat with could end up knocking them up. Take a look at this study about how honest they are with their boyfriends in situations like these.

    50% of women ADMIT that they would lie to their boyfriend saying it’s his kid, and 42% of women would lie about taking birth control so they could get pregnant. Talk about the ultimate “fuck you” to your boyfriend.

    1. We are just friends, he’s not interested

    Another common lie women will tell you when they say they are committed to you is “We are just friends; he’s not interested in me.” I used to think that women actually believed this and were just too naive to notice. That was until I saw for myself the obvious way that these guys acted towards them: “I miss you,” “You look so sexy in that picture,” etc.

    From these messages it was clear that no woman could honestly believe that these guys were interested in just being friends. Then, there were the girls that would say the same things back. Why do women do this? There are a few reasons. They sometimes do it to get validation. Maybe it’s just boredom, or maybe she has other plans for him.

    Women will have “backup plans” and “the ones that got away” that they will continue chatting and flirting with. They keep “backup plans” in case the relationship doesn’t work out or they have somebody to run to when there is a big fight in the relationship. She will keep “the one’s that got away” for the possibility that she can win him over. You may be getting dumped soon if she succeeds. Women will jump ship when they think they can land a guy of higher value.

    This is scary because of how easily this can lead to her getting knocked up by another guy. Maybe “the one that got away” pumps and dumps her, or maybe a “backup plan” gets into her pants in the middle of one of your fights. Either way you could end up in the same situation as this guy.

    This guy raised his kid, and then found out that his wife had cheated on him with another man and that other man was the father of his little girl. After this, they ended up getting divorced. Go ahead; guess who had to keep paying child support. I’ll give you a hint; it’s not the real father. That’s right; it’s the guy that was duped into raising another man’s child.

    To add insult to injury, his wife ended up getting back together with the biological father of the kid. So the guy ended up paying child support for a kid who lived with her biological father and mother. It’s very likely that this affair stemmed from the wife telling her husband “he’s just a friend.”

    1. I don’t flirt with other guys

    The next most common lie is one they may tell you a lot: “I don’t flirt with other guys.” This one is so common and so hard to catch her in, because of the loose definition of “flirting.”

    Here’s my definition of flirting: talking to a normal guy in a way that could lead him to believe that you are sexually interested in him. Girls can read body language much better than men can, so they really do know when they are flirting and when a guy is only interested in something more. They do this for the same reasons as the lie above: backup, plans, boredom, etc.

    1. I’ve never done this before

    I think every experienced man out there has heard this countless times. After bringing a girl back to your place on a first date or after just meeting her in the club, she will say “I’ve never done this before.”

    She’s saying that so you will believe that she is a good girl who would never go home with a guy she just met, but that you were just that one in a million who it ended up happening with. Of course, if she’s saying that, it’s not even close to the first time she has ever done something like that.

    Girls will try to appear innocent so that they don’t lose the opportunity to have a relationship with you. Girls know that “You can’t turn a ho into a housewife” so they will try to create an illusion in the hopes that you will fall for it. Unfortunately, many men do fall for it, and things like the next study are what end up happening.

    The more sex partners a respondent had had between age 18 and the time of first marriage or cohabitation, the more likely he or she was to be unfaithful (1.01) Source.

    Yeah, you get married and surprise, surprise… she cheats.

    1. Last time she had sex

    This is one of my favorite things to ask. I started asking it a long time ago and it’s still fun to ask because of the ridiculously high percentage of girls that lie about it. I don’t know why, but most girls like to say the last time they had sex was 6 months ago. For some reason, in their heads, it just sounds right. Too bad that at least eight times out of 10, it’s a straight-up lie.

    As I have previously talked about, girls are very aware of the fact that men don’t want to date a slutty girl, the same way that women don’t want to date a guy with no job or who lives with his mom. They know this, so they pretend to be innocent and they use this innocence as a weapon:

    This is an article I wrote a while back about a girl that ended up sleeping with all three past writers of Swooptheworld within a nine month period. It shows her hilarious responses when confronted with the fact that all three of us knew we had been with her. She still wanted to be seen as a good girl.

    1. Number of Sexual Partners

    The most common thing that a girl will lie to you about is her notch count. I would say more than 90% of girls lie to me about this. This was the first lie I noticed a pattern with so many years ago.

    Girls want to be seen as innocent, but they want it to seem believable to you. Most of you have seen the movie “American Pie.” In that movie there is a scene that mentions this:

    Jessica: If a guy tells you how many girls he’s hooked up with, it’s not even close to that. You take that number and divide it by three, and then you get the real total. OK, so if Kevin is saying it’s been three girls it’s more like one or none.
    Vicky: None?
    Jessica: The rule of three. It’s an exact science. Consistent as gravity.

    The rule of three works in this situation as well, just backwards. When a girl tells you she has been with three guys, nine guys is probably more accurate. If she tells you six, probably around 18. However, I have found that a lot of times it’s even more, maybe six or seven times the number she told you. Contrary to Jessica’s thoughts on the rule of three, it’s not an exact science, but using it is a good way to have an idea of how many guys she has been with.

    It’s so strange that nobody ever talks about this because it’s an obvious lie, and one that could trick a guy into giving everything to a girl who has been riding the cock carousel all her life. Check out this study that shows how drastically the chances of getting a divorce goes up if after every new guy she sleeps with:


    What these most common lies tell us

    Yes, women have been lying to you all your life. There is one positive thing you can take from these lies: it means that she is interested in a relationship with you.

    Unfortunately, that is the ONLY positive thing about all these lies. Just because they want something serious with us, it does not make it OK for them to con us into a relationship with them. They use the fact that we want an innocent girl, and have become masters at appearing more innocent than they really are. They want their prince without having to live like princesses… don’t be duped.


    Tinder on God Mode: How to Slay on Dating Apps

    Tinder on God Mode:  How to Slay on Dating Apps

    The following is a sponsored article from Hookups on AutoPilots

    What I’m about to reveal to you will seem counter-intuitive. If you’re the typical nice guy, this might even shock your reality so much that you block it out of your mind because of cognitive dissonance. But just stay with me for a bit, because I’m about to tell you what no one else will: “The Cheat Codes to Tinder”.

    This has worked really well for me ever since 2015, when I was living in Manhattan. But I promise you this still works as of now, as I have refined this method a lot ever since I came up with it.

    Now keep in mind that you still need to do the usual stuff: swiping right on every girl and then weeding out the fugly ones, maxing out your sexual market value (SMV), and writing a bio that draws the girl in to actually message you first, etc. But in this article I’m gonna discuss the subtle stuff that doesn’t get mentioned a lot. Basically, all I do is using a few unusual tactics that most other people would tell you they’re dumb.


    What you’ve been told about Tinder is wrong

    Before I go into detail, let me explain what the mainstream media (MSM) tells you to do in order to be successful with dating apps and why it is wrong. You’ve seen the noise all over Google:

    • Copy-Paste pick-up lines to send girls
    • Include a pic of a cute dog in your first pic
    • Make sure to add your height in the bio guys!
    • Add a Tinder logo to your first pic so it looks like Tinder officially approved you (WTF?)
    • And on and on with these dumb gimmicks (god I hate MSM)

    Now let me blow you away with one simple question: How many other guys just like you have read those exact same articles and are doing the exact same thing?

    If you’ve ever heard of the Pareto Principle, which I go over extensively, you know that 10% of your actions will result in 90% of your major results. This is not just some bullshit some guy in bumblefuck Europe made up. This is real and can be seen in all aspects of life. The ratio can vary (80/20, 90/10, 99/1) but the core concept is the same.

    Some examples:

    • 10% of men sleep with 90% of women (this could be a bit of a generalization but take a look at social media and you’ll notice the majority of men crying about women putting them in the “friend-zone”
    • 10% of people in the world hold 90% of the wealth (again, I’m generalizing but we already know what’s going on these days… just look at the gap between the lower and upper class… there isn’t even going to be a middle class soon in the United States)

    When 99% of people are doing one thing, you MUST do the 1% everyone else is not doing. This result in ridiculous results and you start experiencing “tail-end phenomena” such as girls messaging you first for sex.

    Alexis from Tinder messaged me first because I wrote a dirty sexual fantasy in my bio

    Alright so how does the Pareto principle apply to Tinder and dating apps? Like this: 90% of your biggest results will come from 10% of the tactics you can do. Instead of being Scrooge McDuck and keeping this content from you, I’ve decided to release it (I’m a strong believer in the abundance mentality). Here is the exact 10% that will give you 90% of results:

    Dating App 90-10 Rule Set

    Rule #1: The number of matches you get doesn’t matter, your conversion rate does.

    Rule #2: Your match quality depends entirely on YOUR PICTURES’ perceived SMV (not yours).

    Rule #3: When it comes to closing, you should have your closing skills on point (the better they are the fewer matches you need to slay on Tinder)

    While everyone else focuses on minutiae, you focus on these three things and perfect them to a T.

    Let’s go into detail on this ruleset that has basically revolutionized my dating app game and allowed me to pretty much order girls to my front door like a Grubhub order.

    Rule #1: The number of matches you get doesn’t matter, your conversion rate does

    Have you seen these dumb Tinder blogs that tell you to put a cute dog in your first pic or some kind of outdoors pic? Look, every other guy is doing the exact same thing. While others zig, you zag.

    Your goal is not to get 2000 matches that all swiped right on your pic because they thought the dog was cute. Your goal is to get 10 matches with girls who are SEXUALLY INTERESTED in YOU. How do you do that? You use an entirely sexualized Tinder profile. Yes, sexualized pictures (preferably taken by a professional photographer). Oh and contrary to what MSM tells you, shirtless pics DO work. They might not get you 2000 matches, but they will get you 10 matches that will actually show up at your front door and fuck you.
    And yes, you will also need a sexual bio.

    Rule #2: Your match quality depends entirely on YOUR PIC’s perceived SMV (not yours)

    Stop attaching emotions to the way you look and how girls respond to your pics. Look at it as a marketer. In online marketing, there is something called a split test, where you test multiple variables against one another to find the best performing one. From here on, you will be “split-testing” your pics in order to find the best performing one (and no, do not rely on Tinder’s smart photo to do this for you… you need to test various combinations and then start refining further).

    Rule #3: When it comes to closing, you should have your closing skills on point (the better they are the fewer matches you need to slay on Tinder)

    I went out 4 nights a week and took girls home within minutes of meeting them. I approached girls on the street and had my car nearby and just pulled them by telling them there’s a “gay party in Hell’s Kitchen” (I was living in Hell’s Kitchen at the time). This allowed me to escalate in the car and within about three red lights I would kick her out if she wasn’t down.

    More importantly, over the years, this made me a fierce closer with escalation skills and gave me a solid understanding of the subtle nuances in body language enabling me to close girls within minutes once I did actually start using Tinder.

    DO NOT BE A COUCH POTATO and think you’ll be a “closer” when it comes to Tinder game (you won’t). 

    Once again, your mind is going to tell you to run away after reading this post, and that is basically the instinct the mainstream media and years of social conditioning from a feminism ridden society has instilled upon you.
    But don’t give in. Fight that instinct and promise me that you will try ALL THREE of these things for at least two months before you go back to your regular routine.

    Again, if you want to be among the top 1% of men who slay from Tinder, you kind of have to do things differently.
    So get out there and implement!

    P.S. I promise you that 99% of men who read this post will go on about their day trying to get 2000 matches using a cute puppy in their pic. LET THEM DO IT. This strategy is for a unique type of man, the type of man who wants “Hookups on Autopilot.”