3 pillars for a killer physique

“Simplicity is the greatest form of complexity.” As the saying goes and it seems to hold weight. The fitness industry (like many industries) loves over complicating, hyping and peddling half-truths etc… yada, yada… you get the picture.

Anyways, that’s a whole other chapter in and of itself.

Outlined in this article are three key points that have certainly benefited me, and I’m certain that, should you choose to adopt them into your training arsenal, (if you haven’t already) they’ll bring significant and dramatic effects to your physique.

The three points listed combine together to produce an outcome I’ve dubbed the “TRIPLE D’S

Density, Definition & Detail!!

 If you structure your training and nutrition in a way that enables you to direct your attention to these areas, I’m certain you’ll relish the result.

Enough chatter. You ready to get down to it?

1) Strength (Relative) : To increase density and carve out detail

Strength takes top priority, because developing strength is the cornerstone in creating a base or laying the foundations for a solid, dense physique. In fact, if you were to focus on honing your strength level and getting incredibly lean, you’d carve out a pretty damn impressive physique.

Now let’s take it a step further and say that relative strength is more impressive and will do way more for your physique than total strength. Think about it logically, if you can bench press 315lbs at a bodyweight 175lbs and 8% body fat compared to some other guy that can press the same weight at 230lbs and 20% body fat, who’s stronger? (I leave you to decide).

Improving your relative strength is simple in nature, but far from easy in practice. Why you ask?

Because you need to progressively increase poundage and get stronger whilst maintaining a lean body. (We’ll talk more about body fat a little later).

Lift and progress to lifting heavier weights or adding reps with the same weight each workout. Make it your aim to improve on a weekly basis either by adding an additional rep or increasing poundage through a technique called micro loading. (For those who don’t know micro loading involves strapping on a pair of fractional plates i.e 0.5lbs-2.5lbs to the ends of the bar to continue incrementally progressing).

This is a highly effective strategy, since it’s not always an option to slap on 5-10lbs to the bar and rep out every workout.

Remember, the key pointer here is, that muscles are adaptive tissues that respond to stress and tension. (Without getting too scientific) They grow and adapt to handle stresses so that your body is ready and prepared to deal with a similar challenge in the foreseeable future. (The challenge in this case, the stimulus from weight training).

Muscle is therefore created in an attempt to make the body more efficient at dealing with the physical stress of lifting weights, thus making it imperative that you increase the stimulus overtime, to avoid stagnation.

On a side note, lifting heavy weights is only one form of progression, there’re other ways to challenge your body, as it’s not always feasible to continue upping the poundage. Eventually there comes a point when you just can’t possibly get any stronger. (To put it in perspective, if the human body was capable of continuing to lift heavier with no upper limit, everybody would be lifting 3,000lbs).

That said however, the majority of people are a way off from maxing their strength potential.

So back to the point, lifting heavy has two major advantages over lighter “pump” workouts.  The benefit being an increase in muscle density and (obviously) overall physical strength. This added density gives the muscles a hard, angular look or what I refer to as “marble flesh.”

Personally, I employ a rep range of around 4-8 reps. I use a method known as RPT (reverse pyramid training) meaning my first set is the heaviest. I usually hit the first set for 4 followed by a set of 6 and finally a third set of 8 reps.

2) Low body fat: To boost definition and bring out detail


A lean individual, showcases chiseled, dense musculature. Cuts, separation and definition all become more prominent as adipose is stripped away. The idea is to look like you’re carved out granite. A damn solid sculpture.

Being lean in the 7-10% (the more you tend towards to lower end of the spectrum, the more pronounced the effect) body fat range will make you look more angular and in certain eyes this is more attractive. (If you catch my drift).

Having a low body fat isn’t just an asset when it comes to pure cosmetics either. No, no, no. Being lean will have positive effects on endocrine functioning and hormonal profile. A leaner body has an “easier” time utilising nutrients and directing them towards muscle growth and cell repair than a fatter individual.

Just like anything you can run into issues or too much of a good thing. Eventually the leaner you get the body begins to run certain issues i.e. decline in testosterone declines, mood issues, muscle loss and a dive in sex drive. (None of these are desirable).

These problems usually arise in individuals maintaining sub 5% body fat for extended periods of time. (Which isn’t the vast majority of folk, I might add).

Getting down around 7-10% body fat range will not result in those damned pesky issues and you’ll still look fantastic.

The trick to getting lean and staying there, is to find a suitable way to eat less, while getting in essential nutrients to nourish your body. I personally like intermittent fasting, but you don’t have to fast to get lean.

Find a way of eating that allows to you to:

  • Eat at a calorie deficit
  • Fits your schedule/lifestyle

If you can stick to it, that’s worth it’s weight in gold.


Pecs too big for the arms? delts dwarfed? Having the right balance and keeping muscle groups proportionate with each other is key in looking good (let’s face it, we all want to look good on some level).

Unless you want to look like Johnny Bravo, (nothing against you) you need proportion to maintain balance and symmetry of your physique.

From a purely aesthetic standpoint it’s a good idea to attempt to bring and model your physique on the classical V shape.

Broad, masculine shoulders, wide, flaring cobra like lats that sit atop a taut, slender waistline housing a diamond cut midsection.

Focus on sculpting your shoulders, upper back and lats to make your waist appear smaller. Bring your legs on par with your upper body. Build your upper chest to give your pecs an armor plated appearance.

If you need a little inspiration, take a look at images of the Roman and Greek sculptures, hell go visit a museum or art gallery and get a firsthand view.

So, in a nutshell

  • Get Strong
  • Get Lean
  • Get Proportionate

 From now on make your mantra

“Density, Definition & Detail.” 

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  1. Neal Khera says:

    Good read…………… short and to the point and a reminder of some key body building factors


    • Appreciate the comment. There’s too much fluff and conflicting info out there. Just getting back down to the real, raw, nitty-gritty helps bring clarity and makes it easier to track and make progress.

  2. Hi
    My name is Swathi.I am a Homeo physician,house wife and a mother of a child.
    My Mother in law is suffering from Alzeimers disease.so along with my husband and child i am taking care of my in laws also.

    I am very happy to look after them.Instead of that i feel depressed sometimes that i am unable to properly concentrate on my profession.Because healing people gives me a lot of satisfaction.

    I often think i need to be mentally and physically very strong to take care of my responsibilities perfectly. I am a mild,very gentle,timid person who always put others as priority in front of me.

    I am confused,depressed.Since my childhood i was dreaming of becoming a great scientist who helps millions of people get rid of their illness and become healthy.

    Now my goal seems unattainable and i really really want to help people to get rid of their illnesses. I feel weak,depressed and instead i love my goal.

    Please help me become strong and acheive my goals.
    I read about iron will and will sincerely follow your suggestions.But as soon as i start anything i will get my heavy periods or i will get some very difficult respiratory complaints.There again i stand confused and helpless.

    Tell me how to cope up in such adverse conditions.
    Sincerely requesting an answer and if you dont mind can you be my good friend througout my life so that i can look upto you and feel strong whenever i feel low or weak.

    I always take good care of people around me.I love to see people smile and be happy.

    • Hey there Swathi, you’ve clearly got a lot going on and a hell of a lot to deal with. Given your situation I’d say first of all you need to give yourself some credit and a solid pat on the back.

      It’s not easy to juggle looking after an ill family member, not to mention your husband and kid, whilst at the same time pursuing an ambition. So realise YOU ROCK GIRL. You need to understand that. That’s showing some damn strength and spirit right there.

      Obviously I can’t answer everything here in the comments for the sake of space and being concise, so head on over to the contact page and fire me an email and I’ll get back to you asap.

      In the meantime, if you haven’t already, check out some of my other lifestyle posts for more pointers on ways to to go about developing and improving yourself.

      Here’s a link to get you started:


      • Hi Gurjot, looks like you have a great understanding of Swathi’s situation and have provided a excellent further reading for her. I think your one to one emails will be really beneficial for you to continue to educate and help.
        Great work

        • Hey Renni, thanks for the kind words. Really appreciate you taking the time to share your thoughts. My mission is to help others where I can, using experiences and the knowledge I’ve been fortunate to collect thus far, in order to create a league of “Uncaged Animals” referring to freestanding, thinking and empowered individuals.

          • Yes we’re all together on this wonderful plant, fortunate enough to be on board this great journey that life has to offer us!
            Every breath and every heart beat we take is a true blessing! Without knowing, our inner spirit deliberately draws us to such inspirational individuals like you to guide us & keep us on the right path. Great work Gurjot!

    • Hello Swathi,
      I’m a married mother of 3 young children, and live with, and look after my unwell elderly in laws. Like you, I was also very career oriented before having my children, but now with a busy life raising my family the career is not at the forefront. With life’s pressures there will always be times that you feel low. It’s important to try and understand that theses times will pass, and being grateful for the things that you have makes you feel good about life. The good you want to do for people starts in the home…Someone once told me to treat the home like your career. Once you see things in a different way it helps you to cope with any difficulties you might have. Also make sure you look after yourself with a healthy lifestyle, as you can only help others if you’re healthy and content within. Some great tips of which you’ll get on this site…


      • Thanks for sharing your story and ideas. You’ve offered up some truly helpful insights, which seems to relate really well to Swathi’s situation. “Sharing is caring” as the old saying goes.

        Really appreciate the input. I’m all about building an awesome, darn strong community that’s willing to step up, face challenges, and using their own life experiences and knowledge help the broader community harness their inner power and become simply incredible.

    • This is an excellent well written inspiring article. Well done Gurjot Singh.

      I have been touched by Swathi’s article. I am also a mother who had to cope with my young daughter after my ex-husband left me. I had to manage my home independently and worked as a social worker for local government. Unfortunately my daughter became very depressed after her father left home. I had to give up my profession to care for her. Then my father became very ill with dementia as well as incontinence, hard of hearing and blindness. My elderly mother cared for him initially until it became very difficult for her to care for him. I arranged for his social care needs and arranged for him to be looked after in an EMI Care Home. My father survived for 8 more years but died this year in January.

      We now look after our elderly mother who is in her late 80s.

      My daughter is older now and a much stronger individual and no longer depressed even she gets anxious at times. She qualified in Childcare and IT. I trained as a Complementary therapist even though i underwent several major surgeries and ill health. I am very lucky to be alive and i thank God daily for giving me life.

      Please be grateful for the gifts that the Universe has given in your life Swathi. Some people do not even have them. Love God and yourself. Stay happy, contented and healthy. You will get an opportunity with your own career path once your son is older.

      Randeep Kaur

      • I omitted to add that the family also have the additional respondibility for caring for our sister who has life long mental health problems that she was born with. This can be very challenging at times especially now that she is also very disabled physically. But we have to care for her regardless.

        • Hey Randeep, wonderful to hear from you, and thanks for the compliments. Your story is truly inspirational to us all. You’ve clearly overcome many life obstacles and faced challenges that few can even begin to comprehend.

          The fact that you’ve been through a hell of a lot (continuing to do so even now), and plunged through it like a hot knife through butter, truly highlights your grit and strength. You’re a shining example to us all. STAY STRONG and maintain that POSITIVE OUTLOOK.

          • Thank you for your kind words. You only feel that you have the strength when someone values you. I feel quite vulnerable at times. Must be Guru Guru Gobind Singhji inspiring me daily and giving me his strength. Waheguruji. I wholeheartedly believe in Benti Chaupai for strength and iron will.

  3. Hardev Singh says:

    I see that the article, on achieving a killer physique, (having much merit), has morphed into another area. This may be a reflection on the multi-dimensional aspect of the human existence, which also takes us into matters of the spirit and soul and its development and expression. Caring, nurturing self-less service, and going beyond one’s own needs because of circumstance or our calling are also important aspects achieved with conviction and determination and with whatever help one can command from the Creator or fellow beings who can give help with their expertise and moral support.
    Gurjot you have opened an interesting forum and I have enjoyed reading different life predicaments and views.

    • Thanks so much for sharing your views. It’s always a pleasure and your input is greatly appreciated. You’re incredibly insightful and have the innate ability to read between the lines, thus seeing beneath the surface and uncovering deeper meanings. That’s a damn impressive skill that a great many individuals lack.

      Using a platform like the world wide web, we’re all truly blessed to share our personal stories, journeneys and experiences. If something can take something valuable from it, apply it to there own life and make improvements that’s incredible, and a welcomed benefit. It’s simply amazing to see how out of one topic other avenues open, evolve and germinate into there own.

  4. Randeep Kaur says:

    I am very grateful that Waheguru has given you this wonderful website for self expression and discourse. This was they way of our wonderful Gurus to do vichar and share our thoughts with each other in a humble and most humane way. Keep it up.

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