How to realistically get a better physique than 99% of the population.

Intro

In this post I will break down how to get a better physique that 99% of the population.

Seems like hyperbole but it’s really not, the bar isn’t as high as you probably think it is, and broken down it’s actually quite simple.

A common reaction to that is to blame your genetics, which immediately puts it outside of your control and it’s a sneaky tactic your brain uses to avoid taking accountability and responsibility of your own physique development.

So the first step HAS to be stop using genetics as an excuse.

B-b-b-but… genetics play a huge role in bodybuilding, what are you talking about?!

The ‘genetic factor’

There is certainly a genetic factor.

For a while, when I was natural I had this misconception whereby I though that taking steroids would magically transform your physique overnight into that of a Mr. Olympia competitor.

However as I got older and consumed more bodybuilding related media, read blogs and did my own research I quickly learned that isn’t the case. The truth is that the guys you see on stage at events like the Arnold Classic and the Olympia have elite top tier 0.01% genetics and even if you or me were to copy their diet, training program and drug protocol – we still wouldn’t look like them.

So if it’s a game of genetics, why even bother?

Just because you’ll never win a top level bodybuilding contest doesn’t mean you shouldn’t strive to be the best version of yourself that you possibily can.

It’s my belief that ANYONE can build a top 1% physique if they actually put their mind to it and put the necessary habits in place to facilitate it. We’ll talk about that later on, but first…

What is a top 1% physique?

It’s that one person at your gym that looks better than everyone else. You don’t know what their doing or not doing but they seems to be several levels above everyone else in there.

If you took a random selection of 1,000 guys (or girls) roughly your age (+ or -5 years) off the street then top 1% would mean better shape than 990 of them.

That sounds absolutely crazy, but 85% of the population here in the UK don’t even have a gym membership which personally I find appalling.

So out of those theoretical 1,000 guys we can immediately weed out and disqualify 850 of them. They’re likely going to be out of shape, skinny-fat with no considerable amounts of muscle mass – The average bodyfat for a man in the UK is 20%, which isn’t necessarily bad, it’s just AVERAGE and we can do better.

Out of the remaining 150 with a gym membership, how many of those train seriously and consistently, closely monitor their diets and maintain a reasonable level of bodyfat?

Let’s be generous and say 50 of them.

So at this point if you’re doing all of that you’ll be top 5% without even touching a PED, and if you were to add in a conservative dose as the final ‘icing on the cake’ you can expect to take it to the next level and probably reach top 1%.

Broken down logically like this, a top 1% physique is way more achievable that you probably thought it was, but does it actually take.

I’ll break this down into training, diet and PED’s and just briefly layout what I think is the minimum requirements to get into this top 1%.

Training

Are you weight training 5 days a week with good intensity?

Are pushing yourself and actually trying to progressively overload session to session. You should aim to be waking up fatigued and slightly sore in the target muscle group the next day, then give it enough rest and amino acids (protein) to recover before doing it again.

Diet

Are you lean (<12%bodyfat)?

The less fat you have the more defined and ‘hard’ your physique will look, especially with PED’s in the mix. It’ll will give you that photoshopped androgenic kind of look that, even amongst lifters, not a lot of them have especially if they are natural.

So if you’ve got a bit of fat to lose make it a priority, because alot of guys have the muscle mass there they’re just obscuring it with too much bodyfat.

Now’s a great time too with summer around the corner, we’re in late march it’s a perfect time to start a cut.

How do you actually do that though.

A consistent calorie deficit. Whether you want to carb cycle which is what I’m doing now or use another diet model that’s fine as long as it’s allowing you to maintain gym performance, hit your protein target and adhere to the deficit.

Check out Fouad Abiad’s video on carb cycling.

PED’s

The secret sauce, believe it or not you really don’t need much to add the finishing touches and seperate yourself from the rest.

It’s ‘this icing on the cake’ and not the cake itself for a reason. It’ll will give you that finishing touch to your physique that you just don’t see in naturals.

This was me last summer (2024) on 250mg Testosterone enanthate and 250mg Masteron enanthate weekly.

In my book 500mg total anabolics is quite conservative in the grand scheme of things. In a cut you dont need that much, just a moderate dose of test to hold the muscle there and maybe a cosmetic DHT finisher like Anavar, Winstrol or in this case I used Masteron – just to add that hard & vascular look.

Looking back I even think this was overkill. I probably could have gotten very similar results on 150mg a week of each!

Key takeaways

I hope this makes it seem far more achieveable than what you probably thought it was and it really comes down to a few basic habits.

• Spend 6 hours in the gym a week lifting weights and focusing on progressive overload.
• Keep bodyfat reasonable, <12% is what you should be shooting for.
• Eat a relatively clean high-protein diet.
• PED’s are optional but will give you the finishing touches and turn an already good physique, into an elite top 1% physique.