T Nation

19, Training Two Years


#1

I'm 19 and have been training two years. Just curious of what people think I need. I know I'm lacking upper chest.


#2

[quote]Patw13 wrote:
I’m 19 and have been training two years. Just curious of what people think I need. I know I’m lacking upper chest.[/quote]

How are the wheels? and Back?


#3

Back


#4

Legs


#5

Front


#6

About 179lbs at 9%. Eating 2600calories as I just came off of a minor cut. Plan on adding 100calories per week to add size to weak points. I know my posing needs work. I train every muscle group at least once a week. I plan on emphasizing chest as I feel the upper chest is lacking plenty as well as thickness of my triceps. I also want to better my lower back and lower lats. I train abs and calves ~3-4 times a week.<img


#7

[quote]Patw13 wrote:
About 179lbs at 9%. Eating 2600calories as I just came off of a minor cut. Plan on adding 100calories per week to add size to weak points. I know my posing needs work. I train every muscle group at least once a week. I plan on emphasizing chest as I feel the upper chest is lacking plenty as well as thickness of my triceps. I also want to better my lower back and lower lats. I train abs and calves ~3-4 times a week.[/quote]

Bro you look good keep it up! Back thickness and upper portion of your chest should be your main points. But I think you keep up the good work and you will be a monster!.


#8

I sort of disagree with the upper chest thing, but whatevs. Couldn’t hurt to add mass there, I just wouldn’t make that a huge focus. I WOULD make your lower back a bigger focus, and probably your lats too. Do you do any deadlift variations (RDL’s or similar)? It doesn’t look like you’re really doing anything for that area, unless the lighting is really unfavorable.


#9

I’ve been doing RDLs for a short period and only very recently started doing conventional deadlifts. People who got me started with gym basically scared me out of deadlifting because it’s “too dangerous” (I’m aware of what I’ve missed out on) so unfortunately I have a lot to make up. Definitely need lower back developed the most. I would appreciate some advice on how to program the reps and such for deadlifting.


#10

[quote]Patw13 wrote:
I’ve been doing RDLs for a short period and only very recently started doing conventional deadlifts. People who got me started with gym basically scared me out of deadlifting because it’s “too dangerous” (I’m aware of what I’ve missed out on) so unfortunately I have a lot to make up. Definitely need lower back developed the most. I would appreciate some advice on how to program the reps and such for deadlifting.[/quote]

I may not be the BEST source for this, since my main concern is powerlifting, but my lower back is pretty well developed, so I’ll throw out a little advice. I keep conventional deadlift reps very low for almost all training sessions. Once every month or 2 I may hit a max rep set of 10+, but for the most part, I keep my reps at 5 and under, and generally pretty heavy. I also keep total reps in a session to about 15 or less. I deadlift once a week.

I do RDL’s with less weight and higher reps. Maybe like 3 sets of 10. I think working with some combination of the 2 styles would be beneficial. I also know a lot of people who don’t really believe deadlifting from the floor is necessary, so if you prefer rack pulls, I don’t think that’s much of an issue at all. You can go very heavy on those as well, and definitely pack on some thickness.


#11

I agree with flip. Changing up the chest routine to include more incline work is probably all you need to worry about there.

I’d train back twice a week, with deads only in one workout. Get a good stretch on those rowing movements, and focus on pulling with shoulder blades and elbows. If you focus on the weight or your hands, it’s gonna be tough to keep the stress where it needs to be.

Everything else looks solid and proportional. Keep it up.


#12

Make your back exercises underhanded, you do not activate your lats at all really without doing it.


#13

Also the issue you think you have with your chest is an illusion, partly cause by your nipples being a little high.


#14

Back db


#15

Back again


#16

Diet has been pretty simple during the bulk. Slowly raised the calories. I’m eating about 3000 calories at this point (around 200 above maintenance). Macros about 190p 420carbs 70f.


#17

I tried to post my front shot with caption, but only my other back pictures posters so here it is. This is after bulking about 16weeks. From 180-190.


#18

That’s a pretty successful few months work. Ya done good kid!