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go on a huge calorie surplus eat chicken,steak,beef,pasta,rice,potatoes,eggs,cottage cheese,whey etc get some weight gainers and creatine
and do the big lifts 1 time a week proggressivly overload as...

cut brah u good an ok build but since its summer and we have some broads to get ,everyone prefers the shredded but a bit smaller look than the soft and a bit bigger look just next winter try to bulk...

lol im benching the same im squatting which is 100kg and my quads are still big,shredded and perfectly balanced with upper body,talk about genetics

the zyzz program brah

just try reverse grip fap for about 300 reps 2 sets everyday one in the morning and one in the evening and u good to go!

lol ofc u can take whey bro damn chicken,steak,tuna,brown rice,potatoes,whey,eggs and cottage cheese is all u need and u'll grow like a mother****er

6 foot 180 lbs but around 13% bodyfat lol damn 10% at this height & weight is goals brahhhh...

hey bros i wanna cut for summer and go down to 10% but idk if i got enough mass to get away with it,without being skinny
right now,Im at 83 kg ,1.82 cm prob around 15% bf and arms at 16 inches ...

Right now height 5 ft 11 2/3 and weight 183 lbs
probably around 14% bf
areas i hold fat the most are waist,hips n thighs imo
strong bulk is strong
1.2 year of training went from 150 lbs skinny...

heavy ass to grass front squats without locking out
leg extensions with twisting ur legs out on the lockout

=

teardrops mad like a motherfaka

jeff is fkn amazing considering hes probably natty

fuark brah sadly he is :(

do this three times a week,thank me later

if u look more for aesthetics than power:
front squats
deadlifts
incline press
lateral raise
weighted chins
weighted dips

traps,considering the only exercise i do that hit em is deadlifts
...

whats worked for me best for mass is
ordinary bro split,but dividing arms and adding one compound-only day

ie = chest bis
legs calfs
back
delts tris
day off
...

massthetics wise i would say simeon panda and bradley martyn are freakin beasts
disregarding the fake natty **** lol

Arnold

http://ignorelimits.com/wp-content/uploads/2015/02/arnold-warfare.jpg

Frank Zane

http://repscience.net/wp-content/uploads/2014/08/frank-zane-young.jpg

Zyzz

do heavy compounds for hypertrophy and more gh release
deadlifts,squats,cleans,chins,dips etc and stop doing ONLY isolations like curls
focusing on these exercises will give better arms than just...

ditch the barbell,do more dumbbell and cable movements till they balance out

front squats. more teardrops less glutes