What should I do? Help me?

[freakybom]

My body size is :
Wrist: 6.5
Biceps: 12.5
Forearm: 10.5
Shoulder: 46.5
Chest: 41
Thigh : 21.5
Calves: 15.5
Do i have small bone structure. I've been lifting for 2 months. Which exercise is the best for me to improve my body. My height is 6ft1 and my weight is
160lb. Sorry for my bad English

[hardyboysare]

Pick one of these workouts that suit your individual lifestyle, remember that the link between strength and size is generally that the stronger you are the bigger you are.

https://forum.bodybuilding.com/showt...hp?t=175493881

That said some people respond better to different rep range and workout methods however increasing in strength with the right nutrition will cause size increase in most if not all beginners and are the foundations of all training programs. All these programs will work whether you are cutting or bulking, calories control whether you are losing weight or gaining it.

Training programs:-

Starting Strength
https://startingstrength.com/get-started/programs – Very well-known program which is simple to understand and easy to execute, a barbell is required and progression is quick. A highly recommended starting point for all beginners and is still effective for intermediates and advanced alike depending on their needs.

StrongLifts
https://stronglifts.com/5x5/ – Another solid starting point for all beginner weight trainers, doesn't generally have the renowned backing off Starting Strength however personally I find a real solid program to start off with (I personally used this program in the beginning and still do from time to time). Progression is quick and the exercises are the key lifts, as well as this very easy to add supplementary exercises once you progress.

Jim Welder 5/3/1
https://www.t-nation.com/workouts/53...-pure-strength – One of the best programs around for strength gains and can easily be adapted and added to in order increase muscular size. His programs are fantastic and in-depth with a vast amount of information available online and especially in his books (I highly recommended buying them if possible).
For beginners it is best to start with this program of 5/3/1:-
https://jimwendler.com/blogs/jimwend...for-a-beginner

Fierce 5
https://forum.bodybuilding.com/showt...2916931&page=1 – One of most solid programs designed on this forum and is basically the complete package this has programs that start off with beginners all the way to advanced. I personally have found this to be both enjoyable yet challenging and have added solid amount of muscle doing it.

AllPro
https://forum.bodybuilding.com/showt...hp?t=169172473 – A simple but effective method to build solid muscle, does lack some of the elements of strength, however with the basics comes the ability to add strength elements. That said very good at building muscle mass. I have not personally used this one but has a very strong follow here and comes very highly recommended.

Viking Bare Bones
https://forum.bodybuilding.com/showt...2565211&page=1 – For individuals past the beginner phase of Allpros who wish to carry on implementing more higher volume training hypertrophy compared with more strength/ hypertrophy implemented to Fierce 5 and Strong Lifts. A very interesting program which offers a high progression in volume combined with systematic weight increase. I personally feel this program is best for individuals who are either recomping/ maintenance training or bulking. For cutting individuals I would advise Allpro if interested in higher volume training.

Training is only one part you must have good nutrition as well I advise you to read this section for more information:-

https://forum.bodybuilding.com/showt...hp?t=173439001
https://forum.bodybuilding.com/showt...hp?t=136691851

After all that remember the best training program is the one you stick to. Muscle development takes time and no training program will cause instant results and require dedication. Therefore stick with the program and only change when you truly feel you have got all you can out of the program.

Oh yeah at 160lbs and 6ft from a fellow 6ft plus guy you need to eat more.

[freakybom]

Thank you so much!