Let’s talk about something that most people in the gym can relate to: how your body composition changes when you’re trying to get stronger, and why a simple cotton T-shirt can make all the difference in how you look and feel.
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The Reality of Bulking
When you’re in a phase of building strength or muscle, putting on a bit of fat alongside muscle is completely normal. You’re in a calorie surplus, your body’s growing, and that means the scales will go up.
A lot of people panic when they see that number increase, but the truth is: it’s part of the process. The key is understanding what kind of weight you’re gaining. That’s where body composition measurements come in.
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Why Body Composition Matters
Body composition tells you the breakdown of your body: how much of you is muscle, fat, water, and bone. 🦴
You could gain 3kg and look very different depending on whether that gain is mostly lean tissue or fat.
As a PT, I can get these measurements done at my gym using a body analysis machine, it gives you a clear picture of what’s actually changing, not just what the scale says.
If you’re training consistently, ask your gym if they offer body composition testing. It’s a game-changer for tracking real progress.
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A Personal Example
I’ve just put on about 3kg in the past two months, all upper body. This is thanks to a hip injury limiting my lower-body training so I’ve double up on upper body and started living in a calorie surplus.
Around 2kg of that additional weight is muscle, but the majority of that extra 1kg or so has gone straight to my belly (cheers, genetics, like most guys!).
It’s a good reminder that progress isn’t always about staying lean; it’s about adapting and working with where you’re at.
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The Cotton T-Shirt Advantage
Now, here’s where clothes can help you look and feel better during these phases.
When you’re carrying a bit of extra size, good or bad, fabric choice matters.
That’s why you’ll notice a lot of the bigger guys in the gym wear cotton T-shirts instead of tight polyester tops.
Cotton breathes better, hangs naturally, and shows off your arms and shoulders while being a bit more forgiving around the midsection.
It’s not about hiding, it’s about balance. You can still look strong and confident without feeling like every bump or curve is on display.
Personally, I’ve been reaching for more cotton T’s lately and less vests. They give me that solid, filled-out look up top without drawing attention to the belly area that’s in progress.
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Final Thoughts
Building muscle, recovering from injury, or just working toward your next goal, it’s all part of the same journey.
The key is understanding your body composition, being honest with where you’re at, and dressing in a way that helps you feel good in the process.
If you’re curious about your own body composition, ask your gym if they have a body analysis machine or body composition scale. It’s one of the best tools for staying focused on real progress — not just what you see on the scale.
It’s a good reminder that progress isn’t always about staying lean; it’s about adapting and working with where you’re at.
⸻
The Cotton T-Shirt Advantage
Now, here’s where clothes can help you look and feel better during these phases.
When you’re carrying a bit of extra size, good or bad, fabric choice matters.
That’s why you’ll notice a lot of the bigger guys in the gym wear cotton T-shirts instead of tight polyester tops.
Cotton breathes better, hangs naturally, and shows off your arms and shoulders while being a bit more forgiving around the midsection.
It’s not about hiding, it’s about balance. You can still look strong and confident without feeling like every bump or curve is on display.
Personally, I’ve been reaching for more cotton T’s lately and less vests. They give me that solid, filled-out look up top without drawing attention to the belly area that’s in progress.
⸻
Final Thoughts
Building muscle, recovering from injury, or just working toward your next goal, it’s all part of the same journey.
The key is understanding your body composition, being honest with where you’re at, and dressing in a way that helps you feel good in the process.
If you’re curious about your own body composition, ask your gym if they have a body analysis machine or body composition scale. It’s one of the best tools for staying focused on real progress — not just what you see on the scale.