When I was in my late teens and early 20s, I was preoccupied with being MASSIVE AND STRONG.
Problem was, I got kinda “ bulky ” in the process.
Here’s a pic of me at about 245lbs / 111kg in 1993, age 20:
The other problem was I went from running about a 6 minute mile weighing 165 pounds to huffing and puffing going upstairs in less than 4 years.
Similarly, America has gone from a 10% obesity rate to 40% obesity rate in 40 years.
And collectively, about 50% of the world’s population is now carrying excess fat .
So, how do you reconcile the desire to be a “ muscular / powerful guy ” with the current reality that your current size isn’t all muscle?
How do you peel off unwanted body fat that is slowly draining the life out of you, while building power or building muscle at the same time (or BOTH increasing muscle mass AND strength)?
Well, in my book, it’s by doing it the contrary way of everybody else - the unconventional approach.
What’s that?
We’re not going to focus on “ fat loss .”
We’re going to focus on “ increasing muscle mass.”
Why?
Easy -
Muscle is your “ Metabolism Master.”
What’s that mean, exactly?
Here’s what muscle does for you:
1- Regulates Blood Sugar & Insulin Sensitivity:
Skeletal muscle absorbs about 80% of sugar from the blood after meals, making it essential for keeping blood sugar levels stable .
Proper muscle function supports insulin sensitivity (how well the body responds to insulin), lowering the risk of type 2 diabetes and obesity.
References: Merz & Thurmond (2020), Feraco et al. (2021).
2- Stores & Releases Amino Acids:
Muscles act as a reservoir for amino acids (the building blocks of protein), releasing them as required for energy , repair, or during illness or fasting.
This aids maintain stability in energy and protein levels.
Reference: Argiles et al. (2016).
3- Acts as a Communication Hub:
Skeletal muscle operates as an endocrine organ, emitting proteins called myokines. These proteins enable other organs (like the brain and liver) communicate and regulate overall metabolic balance.
Myokines are crucial in reducing metabolic diseases.
References: Kim & Kim (2020), Feraco et al. (2021).
4- Adapts to Energy Needs (Metabolic Flexibility):
Muscles adeptly shift between burning sugar or fat for energy, depending on what the body requires . This flexibility is critical for energy management.
Impaired flexibility is connected to conditions like diabetes and muscle loss (sarcopenia).
References: Molinari et al. (2023), Hood et al. (2019).
5- Follows Daily Rhythms:
Muscle metabolism is influenced by the body’s internal clock, aligning with eating and fasting cycles. This synchronization supports efficient energy use throughout the day.
Reference: Smith et al. (2024).
6- How Aging Impacts Muscle:
Aging leads to sarcopenia (muscle loss), decreased strength, and slower metabolism. Mitochondria (the energy producers in cells) reduce, and inflammation rises .
These changes reduce muscle function and reduce energy efficiency.
Exercise can counteract these effects, maintaining strength and metabolic health.
References: Grevendonk et al. (2021), Rezuș et al. (2020).
So it makes perfect sense that focusing check here on building , training, and maintaining optimal muscle function is not just “a way” but literally “THE WAY” to not “just” get stronger but to
[+] Get rid of unwanted body fat so you comfortably wear your clothes, have more confidence, and restore the respect of your peers and family members.
[+] Combat diseases associated with being overweight / obesity, so you have more energy and quit relying on drugs that merely mask symptoms but don’t heal the root cause.
[+] Fight aging , the nursing home, flinging poop at the nurse who changes your diapers, and an early death.
Your mission, should you choose to accept it, is to use your faithful KBs to do so.
But HOW, exactly?
Well, generally speaking…
Lift with heavy weights: Use multiple sets of 1 to 6 on your compound lifts .
And -
Lift with explosiveness: Use multiple sets of 5 to 20 on your explosive exercises.
And do that 3 non-consecutive days a week .
For specifics?
Remember, fat loss, muscle gain, and strength are all crucial .
But optimizing your “metabolic machinery” — aka your muscle — to work at its best is the key to achieving all three.
Stay Strong ,
Geoff Neupert.