Realistic physical goals for hard winners

A reader recently asked me a question about whether I would ever be able to build massive biceps.

Other boys want to know if they will ever be able to grow their legs.
Still others wonder if they will ever be able to build their chest up to 50 inches.

If you’ve ever wished you could look into the future and see the “fruits” of your hard work in the gym…then this article will be your crystal ball.

There is a way to determine how big your biceps will grow… how thick your legs will be later and how wide your chest will one day be, assuming you follow the proper training protocols and maximize your genetic potential.

But how accurate can these estimates really be?

Well, like any predictive indicator of the future, these estimates won’t be 100% accurate.

Don’t take this as gospel. Instead, use these estimates as “an encouraging and motivating look into the future.”

If you’re a parent, you may have heard that there is a mathematical way to predict your child’s adult height by taking their measurements at age 2.

Are these estimates 100% accurate? Of course not, sometimes the daughter you thought would be 5’4 ends up at 6’5. And sometimes the son you thought would be 6’9 ends up at 5’7.

But more often than not, the accuracy of these estimates can be staggering.

the magic formula

The creator of this formula was John McCallum, a health and fitness writer.

This formula is based on wrist measurement because, as I explained in a previous article, wrist measurement is a good indicator of overall bone structure.

McCallum’s formula offers a realistic guide to estimating the potential size of a true winner.

Using a tape measure, measure the circumference of your wrist.

You can then estimate your own potential measurements based on your wrist size.

Here is McCallum’s formula:

Chest: 6.5 x wrist measurement

Hips: 85% of the chest

Waist: 70% of the chest

Upper: 53% of the chest

Neck: 37% of the chest

Upper arm: 36% of chest

Calf: 34% of chest

Forearm: 29% of chest

It should be noted that not all parts will fit perfectly into this formula. Some men naturally have large chests and tiny calves.

Others have huge forearms and narrow hips, so again, take these estimates with a grain of salt.

My own wrist is 6.75 inches.

This means I can realistically shoot for the following measurements:

Chest: 43.8 inches

Hips: 37 inches

Waist: 30 inches

Top: 23 inches

Neck: 16 inches

Upper arm: 15.7 inches

Calf: 14.8 inches

Forearm: 12.7 inches

These numbers shouldn’t be viewed as “end points,” but as “achievable milestones” that you must achieve…and then exceed with the right training and nutrition.

If you simply jump from one training program to another, chances are you’ll never reach even these relatively modest goals. Those who make consistent gains over time are the ones who ultimately change their physique.

But with the right training program, you should be able to easily accomplish these estimates and much, much more.