Realistic Physique Goals For Hard Gainers

Recently, a reader asked me a question about whether or not he would ever be able to grow massive biceps.

Other guys want to know if they will ever be able to make their legs grow.
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 labor 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 after and how broad your chest will one day be assuming you follow proper training protocols and max out on your genetic potential.

But How Accurate Can These Estimates Really Be?

Well, like any future-predicting indicator, these estimates will not be 100{70bf3f0de345653d44762dc26ff670ad140dd79bcbd9067b668b28c6672699c3} accurate.

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

If you’re a parent, you might have heard that there is a mathematical way to predict the full-grown height of your children by taking their measurements at age 2.

Are these estimates 100{70bf3f0de345653d44762dc26ff670ad140dd79bcbd9067b668b28c6672699c3} 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 uncanny.

The Magical Formula

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

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

McCallum’s formula offers a realistic guide for estimating the size potential of a true hard gainer.

Using a tape-measure, obtain the measurement of the circumference of your wrist.

Then you can estimate your own potential measurements based on the size of your wrist.

Here is McCallum’s formula:

Chest: 6.5 x wrist measurement

Hips: 85{70bf3f0de345653d44762dc26ff670ad140dd79bcbd9067b668b28c6672699c3} of the chest

Waist: 70{70bf3f0de345653d44762dc26ff670ad140dd79bcbd9067b668b28c6672699c3} of the chest

Thigh: 53{70bf3f0de345653d44762dc26ff670ad140dd79bcbd9067b668b28c6672699c3} of the chest

Neck: 37{70bf3f0de345653d44762dc26ff670ad140dd79bcbd9067b668b28c6672699c3} of the chest

Upper Arm: 36{70bf3f0de345653d44762dc26ff670ad140dd79bcbd9067b668b28c6672699c3} of the chest

Calf: 34{70bf3f0de345653d44762dc26ff670ad140dd79bcbd9067b668b28c6672699c3} of the chest

Forearm: 29{70bf3f0de345653d44762dc26ff670ad140dd79bcbd9067b668b28c6672699c3} of the chest

It should be noted that not every part will fit neatly into this formula. Some guys naturally have large chests and tiny calves.

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

My own wrist measures 6.75 inches.

This means that I can realistically shoot for the following measurements:

Chest: 43.8 inches

Hips: 37 inches

Waist: 30 inches

Thigh: 23 inches

Neck: 16 inches

Upper Arm: 15.7 inches

Calf: 14.8 inches

Forearm: 12.7 inches

These numbers should not be viewed as “end-points”, but rather “reachable milestones” that you should accomplish… and then exceed with proper training and nutrition.

If you simply bounce from one training program to the next, you will most likely never achieve even these relatively modest goals. Those who make consistent gains over time are the ones that ultimately change their physiques.

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