We all know that fitness can improve SMV and lifting is a great way to improve fitness. There's just one problem for me. My main sport, which I am fairly passionate about, is rock climbing. Getting ripped is detrimental to rock climbing.

For reference here are the top male professional rock climbers:

Alex Honald 5'11", ~157lb

Adam Ondra 6'1", ~150lb

Chris Sharma 6", ~165lb

Alex Megos, 5'9", ~126lb

These men all have chiseled bodies but it's not because they're big. It's because they all have ~5% body fat.

My goal isn't to become a professional rock climber. I'm not aiming for that kind of BMI. But I do want to get good at this which means Jason Momoa or Chris Hemsworth's body is not ideal.

I hit the gym for about 6 months in the past. I was a 5'6", 185lb fatty and I eventually hit 185lb (one rep) bench and 225lb (five by five) squat. I know I can go higher if I decide to go back to the gym but right now I'm just doing calisthenics.

<10% body fat is a no brainer but how much muscle should I aim to build?