I sometimes wonder the difference between a plateau and actually reaching one’s genetic limit.
In the book Building the Classic Physique by Steve Reeves, there is a height/weight chart. Basically, starting a 5’5" the weight is 160 pounds. Add 5 pounds per inch until 5’11", 190 pounds. Then add 10 pounds per inch. I also looked up online life insurance height/weight charts. One current, one from 1962. I seem to recall a Weider publication with a height/weight chart but can’t locate it at the moment.
The big issue I notice is that these were all total weight. No where did I see indicated anything about percent bodyfat or percent lean weight. Judging from the photos in the Steve Reeves book, I would guess he is around 8-10 percent bodyfat.
I’ve used a Tanita bodyfat scale for more than 10 years. As I recall, the pamphlet that came with it claimed it accurate to within +/- 3%. Also, it should be used consistently, that is, under the same conditions. I typically weigh myself Monday morning, after the morning constitutional. Even if one disagrees with the accuracy, it tells me the direction of my body composition.
My lean weight has remained remarkably consistent for more than 10 years with different exercise regimens and at various bodyfat levels. At 5’6", I typically measure at 150 pounds lean according to my Tanita, give or take 2 pounds. During the last 20 years my total weight has been as high as 224 pounds, and as low as 175 pounds. My current total weight is about 182, so around 17 percent bodyfat. According to the Steve Reeves chart, I should weigh 165 pounds. If I assume a bodyfat of 10% for his chart (remember he doesn’t actually state %bf), that would indicate a lean weight of about 149 pounds.
Comparing total weight for myself (male, age 59, 5’6"):
Steve Reeves: 165
new insurance: 180 preferred, 222 standard
1962 insurance: 153-166, depending on age. At my age, 163.
I’m not sure the point of this post. Maybe I just find it interesting. I’m thinking I probably reached my genetic potential for lean weight years ago. And I need to drop 15 pounds of fat.
I don’t personally put much stock in these “charts”, trying to map out “human average”. There is simply too much variation between us unique humans and our individual physiology.
But if you are interested in the subject, a good place to start is the (now 100+ year old) concept of the three human body types – The Ectomorph, the naturally skinny/thin. The Mesomorph, the naturally thick/muscular. And the Endomorph, the naturally rounder/fatter. Dr. Darden wrote about them extensively in his earlier books.
Proper training can certainly improve the (muscular) look of all three. But unless you were born with high-level mesomorphic muscular traits (and most people were/are not), it’s best to keep your training goals somewhat modest and realistic.
Like many have said, at the (really) high levels of human muscularity “Champions are BORN, not made”. And I believe that Arthur Jones once estimated that such a person is perhaps “One in 10,000 or more*”.
Example from the past: Back in the day, I spent a bit of time around Mister America Casey Viator. He was a very extreme example of a Mesomorph. And as Arthur Jones once commented, so was his entire family – His father, mother and sister were all very “thick boned and muscular”. Big forearms, traps, arms, thighs, diamond shaped calves, etc. Even though they never touched a weight…
The running joke was that Casey could put on 5 pounds of solid muscle just by walking past a weight room…And the somewhat sad fact (at least for all the rest of us), it was probably true!..Genetics rule.
These calculations can be fun to play around with. After reading your post, I tried out Menno Henselman’s FFMI calculator.
In addition to giving me a maximum natural bodyweight of about 185 lbs at 15% BF at a FFMI of about 21, it suggested that my lower body is underdeveloped relative to my upper body.
TKPinFL: I agree charts aren’t the be-all-end-all, but I feel they are useful for average people to have realistic expectations. Just like scuba divers use dive charts to determine how long to stay underwater safely. I’ve read the various -morph categories. Steve Reeves had a similar “heavy boned” and “light boned,” so one could add or subtract 10 pounds from his chart. I’ve always seen myself as average though some have said I lean towards mesomorph.
burien_top_team: Now that you mention it, I do recall the FFMI calculator. It’s another interesting tool to use.
My current goal is to get to 170 pounds, about 12% bf so my lean weight is still 150 pounds.
The latest T-Nation article “Is That Guy on Steroids? How to Know” seems appropriate to this topic. I’ve seen similar articles in the past and certainly there is nothing earth shattering about this article. It is interesting though.
There is a photo of Franco Columbo in the book Pumping Iron, along with some of his stats. Franco is reported as 5’5" and 185 pounds. He does not appear to be flexing but is wearing posing trunks and has visible abs. I’m going to guess his %bf to be around 5-6%. So his lean weight is about 174 pounds. This far exceeds Steve Reeves chart and probably any chart out there. It aligns with the one of the article’s signs of steroid use. I don’t think it is any secret that he, and other professional bodybuilders, used pharmaceuticals.
Now I’m back to an earlier statement of mine: what’s the point? Mostly discussion I suppose, and I find it interesting. And I might learn something or re-learn as in the case of the forgotten-by-me FFMI.
One of the things I like about many of Dr Darden’s books is he shows actual before-and-after photos. I wonder if going through the books and calculating the %bf of the subjects would align with the various genetic potential or insurance company average charts.
A question for Dr Darden or any personal trainer. Do you have a go-to chart or formula for helping a client set realistic expectations?
You’re severely underestimating BF %. On stage competitors can reach these levels for limited time 5-7% but most of photos you see off stage they are closer to 9-12%.
Abs are genetically variable much like other muscle groups in combination with your abdominal fat layer. You fan see Eddie Halls abs in a very high BF % but most abs are visible in the low teens.
