This is what 6 years of lifting looks like @ 6ft 185 lbs ~15% on below avg genetics

[solidsnake88]

It's not about giving 100%, that's bull****. It's about working smart. (http://www.lift-run-bang.com/2013/01...-from-sam.html one over thousands of examples)Don't fall in the lifting obsession cateogry either. Life dosen't gravitate around weightlifting.
You have had good progress.
However, I don't know you starting lifts ; but right now they are a bit low for 6 years. And I will be honest with you, you could've got bigger. Forearm and traps are good, lower back less.
Given your developpment, you seem to have potential ! Especially since you told that the last 1,5 year was very successful. It may be exactly what you say. That would do in reality 3 years of progress therefore making the gains of rather good quality.

I would suggest 5/3/1 who was cns version, as you are familiar with 5/3/1 ; PHAT which is extremelly good or Alberto nunez split if you don't have the time for PHAT. You can also check the intensemuscle forum and try rest-pause training if you haven't. PPL (as you did) and upper/lower can also work. Even some bro-split would do the trick... As long as they are balanced.
Also don't know if you posted about it, but did you check your metabolic rate, macros, diet etc ? Could help with the gains.

good info thanks for the post bro.

and I actually never go for singles, doubles, or even triples. My fav rep range is 5-10, and i stick within it. even with 5/3/1, i'm consistently hitting 5+ on my third working set. Because of that, i thought I'd just try to switch it up and do a 4x4 this next month just to see how my body responds, but will likely go back to higher rep program in march.

I've also tried all the above you've suggested. lifting for 6 years....you tend to try a lot of things lol. Currently doing a PHAT/PPL mix, with a power day and then a regular PPL for hypertrophy.

and yep I count calories, have all my macros figured out. Always was good about that even on day 1.

Good job bro. Like others have said maybe not perfect but better than most of the rest. You getting better quality tail now?

tail quality has been the same before, during and currently, no real change

[uabeng]

traps of peace...

[winsoneator]

gjdm.

[J1992]

Your back is crappy because of no deadlifts...

You don't need deadlifts to build a huge back, I've built my back with rows and pullups. Chris Jones also never does deadlifts and has one of the best non pro bodybuilder backs I've seen.

Heavy rows, lat pulldowns, pullups and the underrated the lat pullovers will make your back explode.

[solidsnake88]

You don't need deadlifts to build a huge back, I've built my back with rows and pullups. Chris Jones also never does deadlifts and has one of the best non pro bodybuilder backs I've seen.

Heavy rows, lat pulldowns, pullups and the underrated the lat pullovers will make your back explode.

that's all I do though. Maybe I need different stimuli?

[SkinnyBeast24]

You don't need deadlifts to build a huge back, I've built my back with rows and pullups. Chris Jones also never does deadlifts and has one of the best non pro bodybuilder backs I've seen.

Heavy rows, lat pulldowns, pullups and the underrated the lat pullovers will make your back explode.

depends on the person, he's also like 4'10 so can do 1 row and be jacked for life...not srs...10% srs.

deadlifts (conventional) hit the mid and lower traps and get the lumbars to really pop a lot more effectively then rows / pullups.

I don't DL often but I get a soreness from deads I can't get from any other back exercise and I row pretty heavy with pretty strict form so idk what gives.

I prefer rackpulls but no power cage at my ******* NYSC gym...so annoying ><

[Oburoni]

I wouldn't say that's below average genetics, people look much worse after lifting for 6 years, most of your gains are made in the first year anyway.

[Oburoni]

You don't need deadlifts to build a huge back, I've built my back with rows and pullups. Chris Jones also never does deadlifts and has one of the best non pro bodybuilder backs I've seen.

Heavy rows, lat pulldowns, pullups and the underrated the lat pullovers will make your back explode.

seated row or bent over row?

[Hctap]

Would love to have a body like you, srs (nohomo)

[torontobluered]

you look good bro, srs. midsection could use a bit of work, otherwise solid

repped

[solidsnake88]

thanks for all the comments and suggestions. will be adding some new exercises to the routine. will rep all of you over the next few days

[BrawnySwoleman]

Gjdm, nice shoulders, arms, chest, and traps.

[CrookedDink]

Nice natty transformation. Definitely do some direct ab work. I like plate twists.

[RealAesthetic]

can confirm i made the exact same progress in 6 years only went from 140 - 200

[bdub69]

I recommend weighted ab work. 8-10 reps.

[DLTBB]

[imcoryy]

good job op. i havent read the entire thread so excuse me if i missed this. how was your diet and routine? did you stick with everything or slack off a little? also whats a good ab workout? i did notice some people saying your abs werent the best but i myself struggle with ab exercises maybe im not pushing myself hard enough but i never feel like ive done a good job with my abs.