What to Improve~6k Reps for Help

[Nom Z]

Originally Posted by S_P_Q_R

everything is looking good. You have a big chest ... good chest geans lol

If id work on anything harder, it be the abs and the legs ...

I just want to point out that you are wrong in stating 'under-eating and not knowing how to train' .... becasue you have made good gains .... if you had a real bad diet and didnt train right, you would still have looked the same as you did in your first pics.

The first pic was from under-eating and not training with a good routine, then I learned about diet and how to lift properly, hence the transformation.

Yes, good chest genes, bad arm genes, lol, thanx though.

[douggiefresh21]

Originally Posted by Nom Z

The first pic was from under-eating and not training with a good routine, then I learned about diet and how to lift properly, hence the transformation.

Yes, good chest genes, bad arm genes, lol, thanx though.

You can change that man, im telling you. You could bulk your arms up and make them compliment your chest big time. I would do something like this...

For biceps:
Wide grip long straight bar curls (45lb olympic bar) 4 x 8-10 reps
SS with individual arm Hammer curls 4 x 20 reps (10 each - drop off 2 reps each set heavier)

Inner grip ezbar curls 4 x 8-10 reps
SS with seated supinated individual arm curls 4 x 8-16 reps (each arm)

For triceps:
Weighted dips (start off body - then do what you can) 4 sets shoot for 10 each set.

V bar pushdowns 4 sets 8-10 reps (should be much heavier than your normal tricep workouts)
SS with single arm tricep pushdowns 4 x 8-12 reps (each arm)

Reverse grip tricep pull downs (straight bar) 4 x 8-10 reps
SS with lighter weight Rope pushdowns 4 x 8-10 reps

Over head dumbell extensions 4 x 8-10 reps
SS with 10lb dumbell kickbacks 4 sets 5 kicks each arm

Try it out.

[Nom Z]

Originally Posted by douggiefresh21

You can change that man, im telling you. You could bulk your arms up and make them compliment your chest big time. I would do something like this...

For biceps:
Wide grip long straight bar curls (45lb olympic bar) 4 x 8-10 reps
SS with individual arm Hammer curls 4 x 20 reps (10 each - drop off 2 reps each set heavier)

Inner grip ezbar curls 4 x 8-10 reps
SS with seated supinated individual arm curls 4 x 8-16 reps (each arm)

For triceps:
Weighted dips (start off body - then do what you can) 4 sets shoot for 10 each set.

V bar pushdowns 4 sets 8-10 reps (should be much heavier than your normal tricep workouts)
SS with single arm tricep pushdowns 4 x 8-12 reps (each arm)

Reverse grip tricep pull downs (straight bar) 4 x 8-10 reps
SS with lighter weight Rope pushdowns 4 x 8-10 reps

Over head dumbell extensions 4 x 8-10 reps
SS with 10lb dumbell kickbacks 4 sets 5 kicks each arm

Try it out.

Thanx for the ideas man, I definitely will start blasting my arms soon, with this or a combination with layne norton's power/hypertrophy split. But for now I have to stick to isolations where my pec doesnt flex bc Im still healing from a pec injury.

So now Im just doing OH tri extensions and DB preacher curl 5x8-12 when I deadlift. I'll add in another exercise for some more volume.

[douggiefresh21]

Sounds good bro, yea nurse that pec thats the last thing you want to reinjure.

[scottcar24]

id say work on ur abs

[strtnout]

Sigh... maybe someday after some pec implants I can look like that. Looking great, now bring up the legs.

[Visper]

Originally Posted by Nom Z

Gone from 150 lbs January 2008, to 180 January 2009, sitting around 180 right now and back to bulking.

Obviously legs, calves, and arms all need improvement, they are coming along. Ive gone from 13's to 15's for both calves and upper arms.

After a year of under-eating and not knowing how to train:



Where I am now:

nothing can help you, one of your tits is lower than the other

[Darkbyte91]

Calves
Abs
Rear Delts
Bicep peak is good, needs a bit more height,


Big improvement since the before pic...




/thread

[Exdee]

As you say, calves the obvious one, You have a big chest but always improvement to be made, go for upper chest and abs I would say.. Incorparate dips and rope crunches in.

[stacker20]

Originally Posted by Nom Z

Gone from 150 lbs January 2008, to 180 January 2009, sitting around 180 right now and back to bulking.

Obviously legs, calves, and arms all need improvement, they are coming along. Ive gone from 13's to 15's for both calves and upper arms.

After a year of under-eating and not knowing how to train:



Where I am now:

i'd say keep doing what you are doing.

You are on the right track bruh. Keep at it! Keep building the overall size your weknesses will show when your strengths become visible you will then know what you must attack.

[cbat28]

NOMNOMNOM

good **** man, you've left me in the dust at 165-170lbs. Looks like the bulk to 180 worked out, and you've leaned out in the process. Someday I'll man up and go on a real bulk, but I just hate not being lean because of all the basketball I play, its hard on my knees (tendonitis in both knees).

But you've made a lot of progress man, lookin good my man.

[Nom Z]

Originally Posted by Visper

nothing can help you, one of your tits is lower than the other

Seems like Ive angered you...wow strong bump.

Originally Posted by Darkbyte91

Calves
Abs
Rear Delts
Bicep peak is good, needs a bit more height,


Big improvement since the before pic...




/thread

Thread was /, just got bumped, thanks though brah.

Originally Posted by stacker20

i'd say keep doing what you are doing.

You are on the right track bruh. Keep at it! Keep building the overall size your weknesses will show when your strengths become visible you will then know what you must attack.

I lol'd.

Originally Posted by cbat28

NOMNOMNOM

good **** man, you've left me in the dust at 165-170lbs. Looks like the bulk to 180 worked out, and you've leaned out in the process. Someday I'll man up and go on a real bulk, but I just hate not being lean because of all the basketball I play, its hard on my knees (tendonitis in both knees).

But you've made a lot of progress man, lookin good my man.

Do it, there's always time to have a 6pack, that's the easy part, the hard part is gaining the muscle, I'm still bulking.

[MikeCellucor]

Originally Posted by Nom Z

Seems like Ive angered you...wow strong bump.

Thread was /, just got bumped, thanks though brah.

I lol'd.

Do it, there's always time to have a 6pack, that's the easy part, the hard part is gaining the muscle, I'm still bulking.

I am breakin my vow of silence....

Great results man!!

[Nom Z]

Originally Posted by MikeCellucor

I am breakin my vow of silence....

Great results man!!

Lol vow of silence on BB brah? Thanks.

[DedicatedToLift]

Looks good brah (strong no homo) I'd say the legs could use a little more muscle, but you are looking good otherwise.

[Ruz4life]

Hey OP,

You have some very solid points such as your back, upper and lower, quads, chest and delts.
Personally it looks like your weak points may be your bis / tris and calves ( I too struggle with calf growth). They don't look bad or appear to be lagging to much but maybe a little more focus would bring about a total package.

Good job overall, you can see in your lower back that you are hitting the dead lifts as you have nice v-shape / christmas tree base.

Keep hittin' it hard!

Just re-read your original post and saw you had mentioned about arms and calves. Core looks o.k. and I wouldn't worry about it to much now and would continue bulking as you are not carrying much fat.

[buffgrk]

hey bro, great work so far.. as far as what to improve on i would say your legs as a whole, they seem small compared to the upper body, more upper chest and arms.. other than that your looking great.. keep it up,