I spend thousands of hours deconstructing how things work. I compile my insights into free handbooks (like the one you’re reading). Over a million people read them annually. Insights that don’t make it into handbooks are shared on Twitter.
I’m also the founder of Demand Curve, a company that trains startups in growth marketing and helps them find great marketing hires.
Bodybuilding advice for everyone
I’m covering the universal principles of how to build muscle.
If you’re a beginning bodybuilder, you’ll learn to add 15 lbs (6.8 kg) of muscle. If you’re an intermediate, you’ll learn how to break through plateaus. If you’re looking to get stronger instead of bigger, most of this handbook also applies.
How much muscle can I gain?
Let’s develop a realistic expectation so you’re not disappointed with your results.
The total size you can naturally reach is relative to how large your skeleton is (study). Are you a broad-shouldered man with thick wrists and ankles? Expect to get way past a 3” (7.5cm) gain in arm size if you work out for a long time.
Are you a smaller 5’4” (1.65m) person with narrow hips? Even if you worked out for decades, you likely wouldn’t get as muscular as a larger-framed person could.