Selen Dar

Muscle-Building Workout and Diet

What’s up, guys? Sean Nalewanyj on And in this video today I want to talk about
why getting too hung up on your exact body weight and muscle measurements is not only
unnecessary but how it can also be counterproductive as well. Tracking your overall body weight and measurements
is obviously a useful tool to monitor your progress objectively, just so you can see
what kind of gains you’re making overtime. But it’s really important to remember that
if you’re training primarily for aesthetics, meaning you want to build a lean muscular
well proportioned physique, the ideal measurements and the ideal weight are going to be relative
to the individual. Meaning that how a different body weight or
different muscle measurement looks visually can vary hugely from person to person depending
on their specific body structure. Before I go any further guys, if you do enjoy
this video then make sure to hit the subscribe button below to stay in the loop on all of
my future content. And click the little bell icon as well, that
way you’ll be notified whenever a new video is available so that you don’t miss out on
anything. So, as I was saying, getting hung up on exact
numbers, so maybe you find out that a natural lifter whose physique you admire is, say a
hundred and eighty pounds with sixteen and a half inch arms and so you want to replicate
that. That’s not going to be the best way to go
about things. A sixteen and a half inch arm, for example,
that can look very different from person to person. Someone who’s five foot five with that specific
arm size is going to look really big and very muscular, whereas someone who is six foot
four, they’re not going to look nearly as big with that exact same measurement. Height, overall bone structure, limb length,
muscle shape, these things all affect how your physique looks as a total package and
how “aesthetic” you look at any specific body weight or any specific set of measurements. You know, it’s all going to be relative to
your specific frame. For example, one of the guys that goes to
my gym, with probably one of the most impressive physiques there out of anybody, he’s five
foot eight but he only weighs about a hundred and fifty-five pounds. Which sounds pretty light, but if you saw
this guy in person you’d probably guess he was something more like a hundred and seventy
pounds or more. But because he’s lean, he’s got that solid
dense muscle development, round muscle bellies, he looks a lot bigger and heavier than he
actually is. And if he got any bigger then he probably
wouldn’t have that ideal look he’s going for. He’d probably end up too bulky looking. I even get the same thing myself quite frequently,
you know, if I’m shirtless or if I’m wearing a tank-top, a lot of people will guess that
I’m somewhere between, like, a hundred and eighty to a hundred and eighty-five pounds. When in reality I’m only one-seventy and my
arms measure about fifteen and three-quarter inches flex. So objectively I’m actually not that big,
but I’ll have the appearance of being decently muscular if I’m at least wearing a tight fitting
shirt. Just because my individual body structure
is set up that way. I’m five foot nine. I’m naturally a bit smaller framed, shorter
limbs, decent muscular development relative to that frame. So muscularity and aesthetics are more of
a subjective visual thing rather than a concrete thing based on exact numbers. Another huge contributing factor here is going
to be your body fat percentage. So, if you’re lean and have good muscle definition
showing through then you’re actually going to look bigger when you’re shirtless or in
a tank-top because that muscle definition creates the illusion of having more overall
size. I remember a couple years back when I dieted
it down for professional photos I started around a hundred and seventy-eight pounds
and ended up dieting down all the way to the low one-sixties. And I had, probably three or four different
people in the gym come up and comment on how they noticed that I’d been putting on more
size. I was lighter than I’d been in many years. I can’t even remember the last time my bodyweight
was that low. And it felt really weird stepping on the scale
and seeing such a low number than I was typically used to, and yet my physique looked bigger
and more muscular than it did in comparison to when I was fifteen pounds heavier. Now, the flip side of that is that you’re
going to look smaller in close. So it really just depends on what your individual
goals and your individual priorities are. But, yeah, in terms of body fat, if you’re
relatively lean at say twelve percent body fat and you’re comparing your arm size to
someone who’s sixteen percent body fat, or vice versa, that’s really not even a fair
comparison in the first place. The more fat you’re carrying, the bigger your
measurements are going to be obviously, but the less definition you’re going to have. So, again, all of this depends on the individual. Now, the reason why getting really hung up
on exact body weight or measurements is a bad idea isn’t just because it’s unnecessary
but it can actually be harmful, too. The first reason for this is just from a mental
perspective. You know, if you’re caught up in that comparison
game, if you’re scrolling through Instagram or YouTube, and you’re comparing your individual
body weight and your individual measurements to other lifters, it can really start to mess
with your head a bit because you might be comparing yourself to someone whose specific
measurements aren’t even realistic or wouldn’t even be necessary for you to achieve, because
they have a different body structure. That or you’re comparing yourself to somebody
who’s at a different body fat percentage, which, again, makes a huge difference. And the second reason here, and this is something
that happened to me back in the day when getting just as huge as possible was my primary goal,
it can cause you to rush the process and end up putting on excessive body fat because you’re
chasing specific a specific body weight or a specific set of measurements. I remember being really hung up on the idea
of getting to two hundred pounds because it just seemed like a round impressive number,
and so I ended up full on dirty bulking and stuffing myself with tons of food trying to
get there, when in reality a huge portion of what I was gaining was pure body fat. And I didn’t end up realizing it until it
was way too late. Remember that muscle growth is very slow,
gradual process and it’s not a linear process either. There’s going to be diminishing returns the
longer you’ve been training. And there’s a set limit on how much muscle
you’re going to be able to carry without getting excessively fat. And that amount is going to be based on the
person. Someone at five foot nine, like myself, who
wants to stay in the, you know, mid to low-teens body fat wise, they’re probably not going
to want to go beyond about a hundred seventy to a hundred and eighty pounds. Whereas someone who’s six foot two can comfortably
go to a higher body weight and yet still be very lean. So, if you’re after that well-proportioned
aesthetic look rather than just being really big and, you know, softer and more bloated
looking, you got to keep that in mind. There’s no reason to just chase higher numbers
just because they sound good on paper. It all depends on you. You know, what type of look you’re after. And chasing exactly numbers can often work
up — end up working against you because of that. What bodyweight and measurements are good
for is: number one, as a progress tracking tool so you can see how your actual body size
is changing over time. And secondly, they can be useful for comparison
purposes if it’s with somebody at a similar body structure and a similar body fat percentage. You can use that just to get an idea of some
rough numbers you could aim for to get a similar look. But beyond that, if you’re training for a
lean muscular, well-proportioned look, it alternately comes down to you. It comes down to how you look in the mirror
rather than what the measuring tape says. Different body weights and different measurements
can look drastically different depending on the individual, and so it’s best to focus
on them only relative to your own height, your own body structure, body fat percentage,
and how you personally want to look. So, thanks for watching, guys. I hope this was helpful. If you want to grab a complete step-by-step
plan that will show you exactly how to make the very most of your physique, in terms of
maximizing muscle growth while staying lean, and while staying well-proportioned. The workouts, meal plans, supplement guides,
along with one-on-one coaching then you can grab my complete Body Transformation Blueprint
by clicking the icon at the top of the screen here, or by heading over to www.BTBluePrintcom. If you enjoyed the video, make sure to hit
the like button, leave a comment, and subscribe to stay up-to-date on future videos. The official website is over at And you can follow me on Instagram and Facebook
if you aren’t already. The links for that are also in the description
box. Thanks for watching, guys. And I’ll see you in the next video.

53 thoughts on “The “Ideal” Bodyweight/Measurements For An Aesthetic Physique

  1. GREAT video once again Sean! I've searched high and low and don't think you've covered this anywhere, but when you talk about the amount of muscle a natural lifter can build in year one, vs. year two, three etc, how about for someone who doesn't start with a bulk right away, and instead starts off cutting for several months BEFORE even beginning a lean bulk phase? I did a recomp for 6 months, followed by an 8-month cut before I ever started a lean bulk. Got phenomenal results, but my first year of bulking technically didn't start until almost the middle of year two!! Can I expect close to 2 lbs of muscle gain per month even though I'm no longer in my first year technically? Hopefully this wasn't too confusing! Almost ready to start year three and progressing well but not sure if it's as optimally as possible.

  2. I think the most important takeaway is to use your own measurements for tracking your progress and not as a comparison tool against other body builders. This is especially important for bodyfat measurements which can vary greatly depending on the method used, differences in body frames aside.

  3. Great video Sean. So glad you recovered from that bulk! I too have learned the hard way. Incidentally, could you please do a video on how to overcome a strength plateau when bulking? My main shoulder lifts haven't budged in over 6 weeks, yet other body parts are progressing. What might be the problem? Thanks!

  4. You aren't the only one who thought 200 pound was a good number and end up getting fat …. that's almost the story every natural lifter who thought he would look good as the people who "Tren" hard if he trained hard. It's Good that you bought this up .A caveat for the person tempted by the dirty bulk,"don't , you will regret it".

  5. Great video Sean. As a 4+ year lifter, do you still recommend that I continue to bulk/cut cycle or am I better of just maintaining my weight considering that the muscular gains returns are very diminished?

  6. So true, chasing size & body weight is not a good idea. Going the opposite direction trying to look ripped by loosing to much weight is also wrong, one is getting too fat & the other not getting that vain popping look because of muscle lost.

  7. I've said it before but, you have some of the best videos regarding training. Just facts and no bs. Keep up the great work. You should have way more subscribers.

  8. Hey Sean I am around 5.9 and I currently weigh 87.8kg . I have been cutting for 6 months (I weighed 115kg) . I am going to continue cutting until I reach 75kg and then bulk . Do you think that's a good strategy or should I start bulking before that ?

  9. I'm (m/19/ 5'4") 125lbs with a skinny fat body type. Idk what to do (bulk or eat moderation) I eat 1800 – 1900 cals a day. I'm in a fucked up situation (most of my body is leaner or weak but my stomach protrudes out).

  10. Hi Sean, I am on a cut and have lowered my calories but now have started feeling very low in energy levels and all my lifts are going down. How do i keep losing fat? Do i leave my calories and increase cardio?

  11. I think because 95% of the time people actually have their clothes on – a slightly bulkier look to accentuate muscles in a shirt is a better option than being ripped/lean year round without anyone ever noticing the hard work. If you don't compete, and rather enjoy some foods a bit more often, it only makes more sense.

  12. Those 223 lb physique photos of yours are unbelievable! I always had this question though. Were you at your strongest at 223 lbs weight? Im asking this question because i keep hearing that to get strong, one needs to eat lots of food (like gallon of milk a day) The extra fat gain makes you stronger. To me this recommendation sounds worthless.

  13. I'm around 5'9" too but somewhat large-framed and feel amazing at 190-195. Part of the fun of going to the gym though is to see what exercises people are favoring, and what results they get. I care more about setting lifting goals and numbers on my favorite exercises, and then seeing what parts of my body or more developed than others, relative to my workout preferences.

  14. My goal is to go from a 27 inch waist to a 24 inch waist . If my macros are dialed in and on point along with training how fast can someone on average lose inches or is there no average

  15. Glad I fell upon this video. Iโ€™m 5 foot 3 inches and weigh 142lbs and have 14in arms when flexed, as of yesterday. And just keep asking myself โ€œis that big enough?โ€ I look down at them and I see tiny arms, but I get several comments from friends, family, and the IG groupies ๐Ÿคท๐Ÿฝโ€โ™‚๏ธ lol

  16. To look "aesthetic" your waist should be less than two times bigger in size than your arms. While bulking or cutting. Proportions is everything.

  17. Take pics of yourself every 3 months in the same spot, from the same distance. Then you have visual references to track your progress

  18. Seems I've always been obsessed with getting 16" arms, naturally. The only time I've done it was when I bulked up to 200lbs @6ft. FYI, I was 135lbs @6ft when I got married at age 28. 200lbs was way too much for me to carry naturally. I'm cutting now and down to around 160 and my arms look the best they ever have at just shy of 15" flexed. I still think I'll be able to get close to 16" at around 175lbs but it may take 1-3 years. Btw, I'm currently 50 years old.

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