Muscle Building

Don’t Be A 165 Pound Weakling – A Rally For The Strong

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This article was written by miked96 from the Muscle and Brawn forum.

I wanted to address something that really gets on my nerves, and is one of the key things I believe in about getting bigger and stronger. I don’t know where it started, but for some reason the average young man (or not so young) today is not actually interested in building a physique that shows they lift weights. They want to look like some 175 pound emaciated skeleton; like Brad Pitt in Fight Club or one of those kids in “Twilight”. It’s all about abs.

Well let me tell you something that was passed on to me by a very wise man. Abs on skinny guys are like boobs on fat girls, they don’t count! If you want to spend countless hours reading, lifting, and taking supplements to look like you have never even looked at a weight in your life, then I have no use for you.

For the people that are still with me, the way to achieve a body and strength level that makes you stand out from your peers is to lift heavy and gain weight. If you are on some type of starvation diet and you have to tell people you work out, then you are wrong.

YOU HAVE TO BUILD THE HOUSE BEFORE YOU PAINT IT! It’s no use dieting away body fat when there is not enough appreciable mass in the first place. Once you have reached the size you want and hold it for a while, it’s really easy to lose the fat. You will be left with a body that has “abs” but also biceps, quads, etc!

The dissenting cry for the weak-minded is that it’s not healthy. First off, lifting weights to the extent where you would be reading this article is probably not the healthiest thing for you. Is it really good for me to squat and pull over 500 pounds three to four times a week? Is that the best thing for my knees and spine? The answer is no.

I do it because I love it and I don’t want to spend countless hours training and watching what I eat to look like a marathon runner. I can walk around 230 plus pounds with “abs” because I put my time in and built my body to 260 pounds. I was at a level that even after losing thirty pounds I still had muscle mass. Are you going to lose thirty pounds when you weigh 185? Unless your 4’11″, that’s not going to be too impressive.

Worried about getting fat? Give me a break! If you’re a 145-pound man in his teens or twenties do you even have the metabolism to get fat? The smooth milk toast physique you see in the mirror looks that way because you have no muscle mass!

Take advantage of your metabolism to keep you lean and build something to be proud of. Yes there are guys that don’t need to do this, and who are walking around at 220+ and lean.

But guess what? You ain’t them! Neither am I! You want to get there, then build yourself up to 250 and hold it for a few years. Lose thirty pounds and you got it!

I am not advocating eating nothing but crap, but you need to be eating significant calories, clean or not. There are ways to gain the weight with minimal fat gain and it makes it easier to switch over later. No matter how you do it, achieve the real goal we all want when we get hooked by lifting weights.

Don’t lie to yourself and say oh all I care about is being “functional” or “conditioned”. There’s nothing functional about a 165-pound weakling. If you are reading this then you are usually serious about lifting, it’s time for a wake up call and start doing what it takes to get what you really want to achieve.

  • pfft Apr 27,2015 at 9:21 pm

    Tell this b.s. to people like Buakaw and others who are 150 or whatever pound weaklings who do muay thai kickboxing. They are smaller than you and could easily put you in the fucking hospital. Ignorant p.o.s you are

  • joesantus Feb 10,2014 at 10:37 pm

    I’m a 58-year-old lifelong drug-free who’s still bodybuilding since I began at age 16 in 1972. I agree that the title of this article doesn’t quite fit the point of the article, but, I do agree with the point the article is trying to make. IF your goal is to end up with as much muscle size as possible along with washboard abs, then (for most guys)::
    1) first, you’ll have to be willing to stay smooth (smooth but not obese) for at least a couple years. Being smooth will mean your body is taking in enough calories that it will have the extra it needs to build lean (muscle) tissue. For most (drug-free) guys, it is simply not possible to build much mass while they’re bodyfat is so low that they have a sharp set of abs, since being in that lower bodyfat condition is NOT optimal for building substantial mass. It’d be ideal if we could develop to whatever our natural genetic mass potential is while we’re lean enough to have a sharp set of abs, but, unfortunately, most of us don’t have bodies that allow substantial muscle growth to happen while we’re fairly ripped. Sure, a SMALLER amount of muscle growth is possible even while at low bodyfat, but it won’t be nearly as much growth as is possible when our bodies are at a smooth slightly-higher bodyfat percentage.

    2)generally, muscle size comes after gaining strength. The stronger you get, the bigger your muscles can become. So, second, during that time of being smooth, seek to substantially increase your strength, especially on the basic free-weight compound movements of squats, overhead presses, rows, deadlifts, chins, dips, and incline and flat bench presses. Strength is relative of course — what is “heavy” for one guy is “light” for another, since our potentials for maximum strength differ; bone thicknesses relative to height, limb lengths, muscle belly lengths, natural levels of testosterone, neural efficiencies, and several other inherited characteristics vary considerably among people, and mean there will be different potentials for strength.. But the idea , IF building as much muscle size as your genetics allow is your goal, is to substantially increase YOUR strength, since more strength will generally result in more muscle size. While you’re smooth, your body has enough extra calories to grow significantly stronger than it can while you’re lean enough to show sharp abs. Again, yes, you can get stronger while lean. But, not nearly as stronger as you can while smooth.

    3) after spending a couple years “smooth” while building your strength and your muscle mass, you can then cut your calories and gradually lean out until you sport those sharp abs. Only, then, you’ll have bigger quads, calves, delts, lats, arms, and lumbars to go with those abs. PLUS, you’ll also be stronger.

  • Marlon Oct 6,2013 at 2:45 pm

    Sweet Article brother.
    love your attitude no pain no gain I think explains it all.

  • Sentinel3 Sep 22,2013 at 4:59 pm

    There is nothing like ignorant people. This guy is assumng if youre 165 or there abouts you must be WEAK.

    Everything is relative. Bruce Lee was 140 odd pounds and had greater strength than most men over 200.

    Slyvester stallone was 165 in Rocky III. And looked the best he ever looked and is a pretty strong guy. And thats just to name to famous people.

    Its quality over quantity always. I used to weigh 222 pounds, now I weigh 166 pounds. And im stronger than when I weighed 220.

    Of course I was carrying alot of bodyfat at 222 and 5 foot 8″.

    I went from having a 43 inch waist to a 31 inch waist. Which tells the story if how fat I was.

    So the point is, its not how much you weigh relative to height. But what that weight is. You only have to know three stats about a man to know what shape he is in.

    HIS HEIGHT, HIS WEIGHT and HIS WAIST SIZE. Anyone with a brain will know if a man for example is 5 foot 8 weighs 190 lbs. And has a 30 inch waist he will have a built athletic physique.

    So I will take my physique over any steroid monster any day of the week. Its all about being fit, healthy and as strong as you can be. Without letting your ego take over and damaging your joints and longterm health.

  • isaiah israel Feb 26,2013 at 4:21 pm


    • Mick Madden Feb 26,2013 at 8:17 pm


  • Connor Feb 13,2013 at 7:24 pm

    I think I’m just gonna click on one of those “trainers hate him” ads on the side of sights like this. Then the scientists from Cambridge will tell me how to be lean and ripped, AND really strong

    • Mick Madden Feb 13,2013 at 7:40 pm

      Those ads are controlled by sites you look at….so.

      Join the forum while you’re hating.

      • Connor Mar 7,2013 at 1:35 pm

        do you troll EVERY post on this site or just most of em?

  • BinTheGym Jan 27,2013 at 3:53 am

    bruce lee weighed significantly less than 165 no disputing that he was strong and above all functional.

    most gymnasts aren’t huge……if you’ve ever tried doing an iron cross or planche? you will know just how strong they are.

    its all relative. to you being strong is lifting big to someone else it may be their ability to perform static holds . you could say to them you are weak because you dont squat and pull +500lbs, they could say you are weak because you cant even support your own body weight (planche etc) (if you can ill just shut the f*ck up)

    my personal philosophy is to try and meet in the middle, lift heavy, run fast and master my own bodyweight. i weigh 150lbs, run fast, jump high, hit hard, lift heavy, have abs,explosive power & endurance. And hope to stay fit and injury free for life

    however i do agree that no matter how hard he trains a man of 165lbs can only lift so much……but how much????

  • E Jan 24,2013 at 8:51 pm

    Good article. I’m one of the 165 lb. weaklings. Been lifting for years, but for the first few years I made little progress. My routine was good, but I never ate enough; yeah, I was afraid of getting fat. It’s only the past couple years when I said “fuck it, I’m just gonna eat what feels right” that I’ve made serious gains and lifted weights that I thought I’d never be capable of. I’m not lean, but I’m not fat either and I’m definitely getting bigger and stronger. Thanks for the article. It’s a motivating read!

  • Kay Jan 12,2013 at 4:54 am

    Guys dont take the 200lbs so literally. He is basically saying that rather have decent weight on your frame then work to chisel your body so the real abs show. A skinny guy with almost no fat will obviously have abs but that doesnt count.
    “Abs on skinny guys are like boobs on fat girls, they don’t count!”
    Good article miked

  • kevin Jan 3,2013 at 7:42 am

    Can you buffoons read? He is making a point about getting a base and training to get strong first….the weights such as being over 200 lbs etc are being taken too literal..people get a f**** clue!

  • Tom Dec 21,2012 at 10:05 am

    I don’t really agree the main idea behind your article (i.e. weighing <200lb is 'shite') – even if this was not your idea that's what everyone will absorb from the text – but I actually enjoy the article in the way that it definitely is motivational. Most people rather complain about their bad results, being afraid of putting on fat, than actually making an effort to be strong. This leads to the opening of two pathways: you either cut the crap and start training like a man instead of a Justin Bieber's fitness fan; or you start juicing early and risk your joint health really soon. It's all about fighting against one's tricky mind and grow some balls.

  • rob Dec 21,2012 at 12:16 am

    Your opinion , is not everyones goal, im 170 and i do agree with you, about eat whatever to get a base, but when im 60 + and still lifting, while your in a wheel chair cuz your joints are blown out ill right an article about longevity in the sport we all love.

    • Mick Madden Dec 21,2012 at 7:03 am

      You’re missing the point of the article.

  • prisoninforcer Dec 19,2012 at 11:57 am

    I work with the skinny and untrained guys(corrections).. and the only thing they are good for in a fight is running to it. Im cutting right now but i my lean mass is 205lbs. thats 40lbs of muscle that is purely functional. it is not stupid to be over 200lbs and if you had ever needed some weight to throw around you wouldnt say that.

  • CRAYzLEB Dec 17,2012 at 9:26 pm

    Whom ever wrote this article has no clue what he is talking about. I am 165 lbs all naturel . You look at me and you would think im 190. No one wants to be obese, so gaining weight to be over 200 is unpractical. You dont need to gain stupid amount of weight to be big or strong!

    • Mick Madden Dec 17,2012 at 9:31 pm

      You’re missing the point of the article.

  • F U Dec 13,2012 at 12:57 pm

    Getting that heavy isn’t for everyone, sure you’ll pump more iron but if you want to participate in other sports it’s hindrance.

  • kenny say Dec 12,2012 at 5:45 pm

    man i hate those kinds of guys ! metro i say !

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