Thats progress over 2 and half years...Didnt use any program but my own....
monday chest with tris
tues back with bi's
wed legs
thurs off
friday shoulders traps
sat arms calves
sunday off
My pics of before and after are freely available on my profile.
I am happy to take any constructive criticism. Most criticism has been that I need to work on increasing my leg mass and that I perhaps need to lean my belly out but I dont want the abs look
My pics of before and after are freely available on my profile.
I am happy to take any constructive criticism. Most criticism has been that I need to work on increasing my leg mass and that I perhaps need to lean my belly out but I dont want the abs look
You need to work on pictures that show your body lol. It definitely looks like you gained width in the shoulders, and I'm assuming size in your arms. Showing pictures where you are just standing there in long sleeves and then the next picture you are in a tight shirt flexing with all of your might is of little value to show how you "transformed". How would anyone criticize your legs, they aren't in the pictures. How would anyone comment on your body fat or what muscles you have that are strong and what ones are lagging?
Sorry for being brutal, but you asked for it so I'm sure you can take it. If you plan to progress take lots of decent pics now that you can replicate later to see your actual change. Anyway you look stronger than me.
from two years ago me on the left to now i used to be real skinny but just learned how to eat properly
Could you post your routine? If you didn't do a routine could you post your lifts and set/rep ranges and how often per week? Perhaps it's more time than you want to spend but your progress looks awesome and I bet there are a lot of untrained people who look like your before that would appreciate your info.
Could you post your routine? If you didn't do a routine could you post your lifts and set/rep ranges and how often per week? Perhaps it's more time than you want to spend but your progress looks awesome and I bet there are a lot of untrained people who look like your before that would appreciate your info.
Sure bro. For the first year I was in high school so it was hard enough to go gym so I was liftin 3 times a week focusing on deadlifts, squats, dumbell press and would also do shoulder press and basic arm workouts, then lastyear I was goin 5 days a week following a routine for couple of weeks then cahangin it I don't like sticking to
Too much of a routine, check simplyshredded.com interviews and they have some awesome routines Jaque de bruyn,s in particular but u should change them up every week either by changing order up or incorporate diff things into it. Hope that helps may aesthetics be with u xoxo
Sure bro. For the first year I was in high school so it was hard enough to go gym so I was liftin 3 times a week focusing on deadlifts, squats, dumbell press and would also do shoulder press and basic arm workouts, then lastyear I was goin 5 days a week following a routine for couple of weeks then cahangin it I don't like sticking to
Too much of a routine, check simplyshredded.com interviews and they have some awesome routines Jaque de bruyn,s in particular but u should change them up every week either by changing order up or incorporate diff things into it. Hope that helps may aesthetics be with u xoxo
Well I dunno what that xoxo thing was about but thanks man lol. Did you feel like 5x a week gave you more progress than 3x a week?
Yea man ofcourse 5x gave me better progression than 3x. But 3x can also be good if you just wanna ad mass to a skinny frame
Maybe this is a dumb question, but if "5x gave me better progression than 3x" why would you recommend only 3x a week "if you just wanna ad mass to a skinny frame" ??
I ask because I see everyone here saying that full body 3x a week is the way to go. Then when you see pictures the people who did a 5 day split have better results. Then when you ask them they say 5 day is the best for results but you should do 3 days a week if you just want gains? lolwut?
Or do you mean you progressed and got stronger on 5x but bigger on 3x? If that's the case it also goes against everything people on this site recommend. Thanks for the help man.
You obviously did a great transformation. What lifts did you do and how many reps and sets did you do for each of the exercises? Awesome job no one could hope for a better transformation than what you have done.
Maybe this is a dumb question, but if "5x gave me better progression than 3x" why would you recommend only 3x a week "if you just wanna ad mass to a skinny frame" ??
I ask because I see everyone here saying that full body 3x a week is the way to go. Then when you see pictures the people who did a 5 day split have better results. Then when you ask them they say 5 day is the best for results but you should do 3 days a week if you just want gains? lolwut?
Or do you mean you progressed and got stronger on 5x but bigger on 3x? If that's the case it also goes against everything people on this site recommend. Thanks for the help man.
Because by going 3 times a week your burning less calories than 5x. so your able to put on more mass so the theory goes however I recommend goin 5x because it gave me better resultsthan when I was training 3x in my 1st year. As long as u have 6-8 good meals while training 5x ul be sorted and will be huge within a year or 2
First of all... it is very inspiring to see the progress of all you guys. It keeps me going...
The first picture I posted is probably from the year 2007. As you can see, I was really skinny. I was around 145lbs at a height of 6'3". So almost unhealthy. I decided to start working out in high school but never really achieved a whole lot. I gained some weight, but nothing really I was proud for. In the following years, I didn't take the workouts very seriously, leveled at 165 lbs and soon gave up.
About 8 month ago, I picked the gym routine up again. Now I have a very helpful friend. Although I don't workout with her, she motivates me a lot and often helps me to overcome motivational depressions. The second picture is maybe 2 month old at a weight of 185 lbs and 13% bf.
I work out 5 times a week and watch my diet.
The first picture is a skinny pic of me on holiday in Scotland aged 16. I kept this skinny figure until I was 17 and a half years old.
The second pic is me aged 19. So, more or a less a 1 and a half year transformation no steroids, no supplements...however I certainly trained and ate a lot differently than other people do...but that will remain secret!
You can Follow me on Facebook where I reveal secrets/tips/advice
Because by going 3 times a week your burning less calories than 5x. so your able to put on more mass so the theory goes however I recommend goin 5x because it gave me better resultsthan when I was training 3x in my 1st year. As long as u have 6-8 good meals while training 5x ul be sorted and will be huge within a year or 2
Ok awesome thanks for the reply. It seems to me you might be right if you have a skinny kid who isn't eating as much as he should to gain he might be better off saving those calories doing 3x a week. But if you are gaining a pound per week by eating enough perhaps you will gain more muscle by working out more.
Thanks for the info dude. Honestly one month is usually too soon to see anything when bulking. To me it looks like you gained some fullness to your muscles mostly in your shoulders. See what other people say but I would guess your body at at 14 ish percent. Any pictures of legs? Take pics again in 2 months and hopefully you see a difference from your starting weight.
Well I gained like 11 pounds. I'm imagining a lot of that is water weight (I'm on dat dere creatine). According to calculations derived from my bathroom scale, and the measurements on here- I put on 6 pounds of lean body mass. Don't have any leg pictures, will work on getting some up here. I'm unsure of the proper way to photograph only one's legs. lol
You obviously did a great transformation. What lifts did you do and how many reps and sets did you do for each of the exercises? Awesome job no one could hope for a better transformation than what you have done.
Thx brah, means a lot! Here is btw a picture taken recently, age 23.
Hmm I see you did mainly deadlift, bench and squats. You also felt press and chinups and lunges were important. I see that you worked out 5x a week but how many sets of these exercises did you do? How many reps per set? Thanks.
Hmm I see you did mainly deadlift, bench and squats. You also felt press and chinups and lunges were important. I see that you worked out 5x a week but how many sets of these exercises did you do? How many reps per set? Thanks.
Originally Posted by Lil_ Mark
Impressive transformation!!
Mark: Thx brah!
Shadow: I usually aim at doing 10-12 reps, usually 4 sets of each exercise. I am however currently experimenting with doing alot more sets of the main things (dead lifts etc etc) and less of smaller movements. Also, if I have been able to to say 12 on a certain weight I take a higher weight next time but perhaps will only be able to do 5-6 etc.
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This is pretty impressive, by one-year do you mean it was you're first year training or your most significant year thus far? Because I looked pretty much the same my first year.
not exactly skinny to massive, but my improvement in the past 2 and a half months.
What was your chest workouts? if you bench pressed, how much did you bench? and any supplements? how much calories did you get in a day? my chest is like what yours was before. Nice transformation bro.
About 190ish on left 160ish on right. I remember wearing the shirt and that it was really small but when I put it on after a year and half of working out It was really loose so I had to compare pics. What you think?
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