In the photos above, I added a total of 500 pounds (227 KG) to my bench press, squat and deadlift max but I didn't gain any visible muscles.
Just like many other skinny-fat guys, I fell for the trap that getting strong on the squat, bench press and deadlift will give me a good physique.
After my first 2 years of heavy training, I had enough of all the heavy weights and high protein diets and decided to go back to basics.
In late 2012, after 2 years of heavy weight training, I switched my focus to doing a basic bodyweight training program that had just the 3 exercises listed below:
- Chin Up.
- Diamond Push Up.
- Bodyweight Squat.
After 16 weeks of following my bodyweight training program, I gained more than 15 pounds of upper body muscle mass and got visible abs for the first time in my life.
To my surprise, my shoulders, upper chest and arms finally started filling out and girls would compliment me on the size of my arms and shoulders. This is something that never happened when I lifted heavy weights.
You can see a photo of my physique development after 16 weeks of serious bodyweight training below: