How to Build a Male Body That Drives Women Crazy | Girls Chase

How to Build a Male Body That Drives Women Crazy

Note from Chase: Ross is one of the members of the new Girls Chase forums. He's one of the posters who emerged early on as a guy with clearly a good handle on dating and seduction, meting out solid advice to posters in need. He expressed interest in writing a piece for the site on weight-lifting and building a better body, and since this is something guys have been asking about on here for some time, I told him I'd be thrilled to have him write something up. So here it is, Ross's first article on Girls Chase, on building a sexy male body that'll drive girls up the wall.

We’ve all seen those guys that are huge, muscular, and sexy. Women comment on their bodies and appear to be turned on from the get-go. Wouldn’t it be nice to have those same exact women looking at your body and being primed for sex from the beginning of your interactions with them?

male body

Luckily enough, getting muscle isn’t as hard as you think it is. Even for guys like Wes, who commented a few weeks ago:

I've been a skinny guy all my life because I have a fast metabolism...gaining weight and muscle is difficult for me.

I too was in this mindset some time back. I blamed genetics, my life, everything, just about, on me being thin. People would jokingly ask me if I ever ate, and would tell me that I needed to eat a jar of lard to finally put some weight on my frame. I was 6’3” and 147 pounds for two years after my final growth spurt in high school, and no, that wasn’t due to an eating disorder. I would lift weights, chug down protein shakes, and gorge myself with food and water whenever I stepped on the scale and didn’t gain weight.

However, no matter how strong my will was, I just wasn’t being smart about it, and eventually went on to pursue other goals, as this one obviously wasn’t panning out.

It wasn’t until a change in lifestyle, that, to my amazement, I started to actually gain weight. I thought it was crazy, but all I really needed was being able to eat as much food as I wanted at a buffet.

There are two problems that people run into when they are trying to build muscle. Either they aren’t working out their muscles hard enough, or they aren’t getting the proper nutrition that will allow for muscle growth. I’m going to teach you guys how to overcome both of these problems, and it is my hope and aim that you won’t have to go through what I had to endure before achieving the kinds of results and the kind of male body you’ve always wanted.

Ross LeonAbout the Author: Ross Leon

Ross Leon is a member of the Girls Chase Forums and an occasional contributor to Girls Chase. His focus is on body building, relationships, and personal self-development.

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Anonymous's picture

I'd still like to see a Post on Fashion and Hairstyles y'all.

-Thanks again!

Anonymous's picture

I second that, the post regarding fashion would be great.

James's picture

As someone who works in this industry, I thought the article was good overall. A few thoughts though.

It's possible new research has come out that I'm not aware of, but my understanding is that you actually want your workouts between about 30 and 45 minutes because that is what gets testosterone the highest. Between 40 and 45 seems to be best, beyond 45 it starts to drop (there is some evidence you can extend this window very slowly with the right type of training, but most people aren't intersted in longer workouts)

Some of your workout samples fall outside of the 48-72 hr range you gave (I've also seen 48-96). For those wondering, the range is based on how long after a workout it takes for atrophy to start kicking in. If you're trying to get huge, atrophy is your enemy.

I know that the large volumes of water is the craze now, but I've never seen evidence for it an have even seen reports that it may be harmful. Wondering if you have a study that shows going beyond the recommended amount is helpful.

On supplements, make sure that you look at what you're buying. I've seen a few people go into organ failure because they had some vitamin or mineral in their supplement that was something like 2000% daily allowance and became toxic. Also know that most of the time, the body doesn't absorb supplements the same as normal food (i.e. you don't absorb as much calcium taking the pills as drinking the same amount in a glass of milk).

My only experience with creatine was when it was added very quietly to a reformulated supplement I was taking. I stopped taking it because I have water balance issues and it can make that worse, but I've noted a marked decrease in performance since so it may have helped.

Also I don't see creatine talked about much as an energy source, but that's essentially what it is. For readers whose main goal is to get very strong or powerful , in theory creatine should help as it will actually be used even before carbs if you're working at a high enough intensity.

Might be good to have an article touching on the SAID principle for those focus on not only getting big, but getting better at a given sport. Likewise on periodization and tapering.

Rule56's picture

I want to preface by saying that this is a great article that touches on a lot of things. Definitely a good base for anyone starting out.

I really think more should be devoted to getting down to the nitty gritty of nutrition. Maybe even a whole 4 or 5 part series should be entirely devoted to nutrition. Whether your goal is to gain weight/muscle or loss it, just about anyone in the fitness world will tell you that its 85% diet and 15% exercise/working out. I really want to emphasize how important proper nutriton is.

Wanted to mention a few things that were left out that I feel are very important to these topics...

...Not all fat is created equal. Unsaturated fats which are found in fish, nuts, olive oil, etc. are also what people should opt for as it breaks down much better in the body and helps keep your arteries free and clear down the road. This is opposed to saturated fat in animal products. (meaning opt for leaner cuts of meat to keep sat fat low)

...Should be obvious, but eliminating just about all processed food is a way to keep sodium content down as well as it helps keep junk out of your body. Baked goods are loaded with Trans fat which, as we've all heard really are terrible for you.

...Not all calories are created equal, the cleaner you eat, while still keeping your calories up, the better results you'll see.

...I think micronutrients are important. You need lots of B-vitamins to build new cells(inc. muscle cells to grow). However, the only ones you really need to worry about are sodium(lowering it) and fiber(upping it). The rest you'll generally get plenty of if you eat clean, healthy diet.

Aside from diet...

...Don't want to forget about deadlifts as part of big mass building lifts

...Hard to explain without getting scientific about it, but creatine does not make you stronger. Basically, it helps supplement the breakdown of ATP for energy this giving you longer before you fatigue.

I know some of this is relatively advanced stuff for someone who has never really thought about some of things mentioned in this post before. There's so much in the world of health and fitness that's it's really hard to encompass everything in one post. I just felt that the things I mentioned are very important and should never be left out when talking about the topics of diet and exercise.

I do like how you broke down some of the key exercises, especially your first couple comments on the upright row. I'd definitely be happy to discuss things further, so I think I'll probably start hopping on the forums pretty soon.

Best Regards,

Ross Leon's picture

Yeah Rule56, this article was geared toward people that hadn't really done a load of extra research on the subject. I'd imagine most people that already have done a lot of research are already well on their way to building a sexy body.

Trans fats have really disappeared from foods recently, as most people refuse to buy anything with the dreaded trans fats reading anything above 0g on the nutrition label.

I wish I could say that I ate only clean foods, but I can't. Takes some money to be able to do that, and unfortunately other things are more important to me than getting all the best raw foods. Keeping the processed stuff in moderation is useful in choosing what foods to eat, and usually processed foods will contain a lot of extra fats that will be a red flag if you're tracking calories.

When I say creatine makes you stronger, I guess I forgot to mention that once you stop taking it your strength will go down, so it's a sort of faux-strength supplement. Creatine is going to help you lift more for longer by creating more ATP (stored energy, like you said), but once you stop supplementing with it it's going to return to pre-supplement levels. Technicality with words, really.

Best regards to you too Rule56.

Phil's picture

DROP the weights and start doing calisthenics! You will be bigger and stronger than ever and you will thank me later. If not then have fun with joint pain and injuries:)

Read convict conditioning 1 and 2. They are both an amazing read.

Dash's picture

I've been a dedicated lifter for about ten years now and there's no doubting the effect it has on women. More than that, however, is the benefits to a man's mind\vibe.

Lifting is addictive and it just makes me feel more complete. Seeing women's eyes get wide when you walk into a bar wearing a form fitting t-shirt is priceless.

One muscle group I would recommend is wrists\forearms.

The exercise I like best for this is really simple, too. I used to concentrate on wrists curls and reverse curls with a straight bar. But now I have a length of rope tied to a two foot long chunk of wooden doweling. Tie the weights to the end of the rope. Now wind the weights onto the dowel, using both hands with an over grip. Wind it up and down until failure. Then reverse grip.

Hurts like hell but it will build forearms girls will want to squeeze.

Also, I experimented a while with a lifting routine from an NFL trainer. Two weeks of heavy weights, low reps. Then switch to much lighter weights and high reps for two weeks. Do the same exercises but swap the weights. It's a good change-up if you hit a plateau, or want to stay trim and not get bulky.

Ross Leon's picture

Forearms are definitely useful to have. They really get worked by a lot of other exercises, especially if you squeeze the weights and use a lot of free weight movements, so I haven't worried about too many isolation exercises. But once you get to a certain size forearms are going to need to be worked a little extra to keep up with the guns.

I've seen the off and on high and low reps, and I might try it next time I hit a plateau. I usually lift pretty heavy (5-8 rep range) anyways to challenge myself more, so my strength doesn't seem to hit many plateau's.

Thanks for the verification of the mind-boggling effect; lifting weights seems to be the best way to bring attention to your presence when you enter a room.

Walls's picture

Great post man, nice debut.

One thing: A great way to do bench and shred the tri's (which is more than half the arm), is to do close grip bench press. Downside is that, in my experience, even with great form, it hurts the wrists.

And the best protein, I find, is hydrolyzed whey. When you're using mass-gainers and even some whey powders, your body just doesn't absorb it all. Hydrolyzed whey, on the other hand, gets fully absorbed by your body, and not a bit goes to waste.

What do you think about running while trying to gain? I was a former runner and I still like to do it, as it improves my cardio which is desperately needed when you play sports like basketball and football. Do you make much time for running? Sprinting is a good way to exercise cardio and work the legs out, but what about distance running? Could I still do that?

Ross Leon's picture

Thanks for commenting Walls,

I've tried doing close-grip bench for my tris, but the angles seem really odd. I have a large wingspan and getting my hands close together for a bench press just doesn't feel natural. I hear a lot of good reviews on it, and if it works for you definitely keep on doing it.

I honestly think long-distance running and weight lifting are completely opposites and you should focus on one or the other. I tried lifting weights while running 40 miles a week, but my body just couldn't grow at all and my strength very quickly hit a plateau.

If you play a sport like basketball and football, large muscles and weight lifting are very helpful for conditioning. Sprinting works the type II muscle fibers because it is done in short bursts with long rest periods, but any distance over 400m and you are going to be working against your muscle gains. Like I said, distance runners need to weigh less to run for longer periods, and people going into battle need quick, strong movements to defeat their enemies.

Doing some longer sprint workouts to keep the cardiovascular systems in check. I honestly thought those were a piece of cake compared to 400m repeats, so have fun with it man.

Burpee's picture

An excersice I presonaly recommend is the burpee, it works out a lot of muscles, while at the same time it makes the heart beat like crazy.

Ali's picture

As always great quality and what I was looking for. Looking forward to your future Posts Ross. Maybe one on Fashion?
Again Many Thanks!

Ross Leon's picture

Glad I could help Ali!

I'm honestly not the one to ask about fashion. My fashion sense is good, but I just don't have enough experience with finding all the trendy things, and I definitely don't have the wallet to buy many of those things (yet!). I'm sure most of the current writers (and maybe future ones) know a lot about fashion, so a post about it seems like a definite possibility.

Phil's picture

Hey dash,

The best exercises for forearms is the PULL-UP and HANG GRIP! Pull-ups are the basic exercise, hang grips are more advanced. It's a common misconception that wrist curls are the best. Wrist curls are actually very dangerous. Here's why.. Your forearm muscles control your fingers not your wrist. Wrist curls primarily work the forearms at the elbow joint, bypassing the hands, wrist and fingers! Don't believe me? Put your one hand on you other forearm and curl your wrist.. You feel the muscle near your joint work, now instead of curling your wrist open and close your fist. Your whole forearm moves! To make matters worse wrist curls are unnatural, damage your wrist, isolate one muscle, and can only be done with small weights. The pull up works your biceps, lats, traps, forearms, hand grip, plus many more muscle isometrically. Try doing pullups the day after an ab workout.. you cant because your abs have to contract to stabilize your body when pulling! Not only that but the pull up is very natural and is the one exercise that you lift your whole body. Also everyone will compliment on how strong of a handshake you have because hanging on the bar strengthens your grip. It's so silly that people still do wrist curls. But who am I to say? I'm no professional.

Lu's picture

Hey Ross, great first article. I wondered if you have ever heard of or tried the Stronglifts 5x5 program? After lifting for a couple years and hitting some plateaus, I decided to give it a try. So far it seems to be the real deal, but I wanted to get another seasoned weight lifter's opinion. Thanks.

Ross Leon's picture

Yeah Lu, I use the 5x5 every now and again to make sure I don't plateau. Haven't read the actual program in a few years so I'm a bit rusty on it, I'll just do 5 heavy sets of bench presses or squats because I have to do it for sport-specific skills.

Glad you enjoyed the article!

Booty Kall King's picture

Really it's all about legs. Calves, quads, the works. Trust me. Except sometimes it can lead to hemmeroids (trust me here). Also that one muscle on the front of the shins gets em hot every time.

Skinny guy's picture

I would like to add some to balanced diet; amount of each macronutrients. It depends on your somathotype - ectomorph (skinny, long bones), mesomorph (atletique figure), endomorph.

It is sugested for bodybuilders to eat 1.6g of protein for 1 kg of body weight - 128g of protein for 80kg guy.
Human body can digest only 2g / 1kg. You can go up to this treshold on workdays, but dont go over that. This is why bodybuilders use steroids because it allows them to digest more than 2g/1kg. This is serious because proteins are toxic to our body, if you eat more than you can digest, it will stay undigested in your intestine. It decays there (so in 30 years you can get cancer), it separates amoniak which will start killing your brain cells and you will lower your inteligence level. All those steroid-heads are not very inteligent men, this is why.

It depends on your somathotype - I am ectomorph, I can eat plenty of those so I eat about 380 - 420 carbs a day and my weight is 66 - 68kg. But endomorphs - people who get fat easily - should watch carbs carefully. I dont have much info about healthiness of carbs like on proteins so I dont know any dangerous treshold you should not go over.

As it was stated in the article, protein is like 4 calories, fat is like 9 calories. So you should eat like 4/9 of protein in fats.

But it all depends on your activities. If you walk 4 hours a day, go running at the afternoon, and lifting baggage at work, you need a lot of sugars which is immediate energy. If you dont have that covered, you will burn fat in order to meat your calorie outtake as it is stated in article.

Just watch the amount of protein you eat

Wes's picture

Thankyou for the post Ross. I came to this post kind of late but i'm glad I did now...Now I see that I'm doing a lot of things wrong.


Matt's picture

great info! one thing though, what age should you start this process? is it bad if you are too young? Matt

Ross Leon's picture

I personally believe that the earlier you train, the better. There's a lot of pseudo-science where people try and convince others that lifting weights too early will stunt growth in terms of height, bur in all honesty, the science points towards it having no effect. It may even help growth in height by providing higher levels of testosterone.

Doesn't matter if you are 10, 14, or 18. Anytime is a great time to start training.

Anonymous's picture

How big is too big? I'd prefer to have what is called a "swimmers body" I am a swimmer but swimming alone makes me too skinny, I want to be lean and ripped. What would you suggest I do as a weight training regimen?

TrickyD's picture

Longtime weightlifter here. Never got any stronger unless I was working a muscle group twice a week. Stronglifts 5x5 builds a great base in 6-12 months. It's a free program using very standard exercises. If you want to sculpt muscles after that, then switch to split routines like you list, with 5-10 sets of 10 and 30-60 second rests between sets.

Ross Leon's picture

I agree with you TrickyD. Stronglifts or Starting Strength are both excellent programs for any beginner to get started on. The tricky part is that most people interested in pick-up aren't focused on getting huge, muscular bodies. There's other websites out there that are dedicated to that. I most often hear people in the pick-up community wanting to be "ottermode" and follow splits which include only working the chest, biceps, and abs. While I can't agree with this, I know the type of body they desire is going to correlate with the advice given here.

This is a step up from that and teaches them a complete workout which will definitely add some size. If anyone wants a more advanced/optimal program, they're easy enough to find on a website which is dedicated to bodybuilding/powerlifting.

The guy's picture

I'd like to thank all the authors of girlschase for opening my eyes.

For long, I've believed that I can't change who I am, and all I need is my personality to get women off their feet, and I can talk myself into their panties magically.

I didn't realize, that while I expected my women to be hot, I didn't bother to be hot myself.

I thought that good looking gym-guys are dumb jerks, and only a dumb woman would sleep with them.

But now I know better, and on the hard road of success, excuses left far behind.

(ketosis feels horrible though, lol)

Many thanks

Andy's picture

I'm willing to make my body attractive so then women will be crazy when they will see me. I hope that here provided allocation must be handy for me. Thanks :)

Kyle Bennett's picture

Very informative article. Wish this had been out years ago when I started my transformation.

For the new guys, this should be your Bible for building a better you. I have followed a similar plan for 5 years now, and trust me, it's hard but worth it. I still haven't gotten used to women giving me double-takes and eyebanging me everywhere I go.

Anonymous's picture

Nice article! I guess one question I have would be besides how to achieve a body women like, is what does that end result actually tend to look like visually? I can understand the process of how to get there, but I think it'd be neat to have some visual references to know of so us guys can know what type of results to expect or look forward to over the course of going through these types of programs. Also, what is your opinion on the popularity and function of CrossFit workouts and some of their associated exercises or movements like kettlebells, use of gymnastics rings, tire flips, sled push/pulls, Olympic weightlifting, rope climbs, handstand push-ups, and rowing? Would these movements, whether in CrossFit workouts or integrated into other programs, be beneficial to adding or building strength/muscle and help with making your physique more attractive to the ladies? Thanks!

Anonymous's picture

Please write an article about maintaining the male body that you develop

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