I have had great success using your programs and have always made gains

Good Morning Rob,

I’d like to start by saying that I have had great success using your programs and have always made gains as applicable based on the program I was using. I have been following your Q&A sessions online, and there seems to be a recurring trend of people asking questions about weight, and now I have one as well. I noticed while doing your USMC PFT plan that I dropped down to about 205 lbs. Now after some leave I am working through On-Ramp and am hanging out right at 215. My height is pretty dead on at 6’1.5″ when I do my annual weigh ins. The overall questions I have are: What is a 10lbs spread for the various heights that we as your athletes could use, similar to your strength goals of weight vs bodyweight? Secondly, since we all have different body types, what are some visual cues on our bodies that we can be looking for to know that we are in a good place according to your programming?

– N


Height Bodyweight
5’5″ to 5’7″ 150-165
5’8″ to 5’9″ 165-180
5’10″ to 6′ 180-200
6’1″ to 6’3″ 205-220
6’4″ to 6’6″ 220-235

Visual Cues – I really have none – in general, if guys are much heavier than these guidelines, they either have too much upper body muscle mass, or too much body fat around the waist. If they are lighter, they are likely “hard gainers” and/or have an endurance background, and can use more mass.

Understand these height/bodyweight numbers are not “standards,” but rather guidelines I’ve developed over the years for a military/tactical/LE/Rescue athlete. I’ve found guys in these height/bodyweight ranges generally have good relative strength, good stamina, and good endurance – they aren’t great at anything, but are well rounded and well prepared for the “hybrid” demands of the job.