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Beginner 150 to 175 Critique?


any helpful comments. i realize i need a lot of work. especially chest. its hard for me to put on mass and i am relatively new to working out.

i curently do a 3 day split. chest/back arms legs/shoulders then one day off. I’d like to gain some more mass. only supplement I am on is protein. any suggestions would be greatly appreciated.

To me I would say hit the shoulders harder, esp. the lateral heads. They look a little flat compared to your arms.

Looks like the troll changed the picture.

[quote]cnawar wrote:
any suggestions would be greatly appreciated.[/quote]

lift weights

[quote]cnawar wrote:
any helpful comments. i realize i need a lot of work. especially chest. its hard for me to put on mass and i am relatively new to working out.

i curently do a 3 day split. chest/back arms legs/shoulders then one day off. I’d like to gain some more mass. only supplement I am on is protein. any suggestions would be greatly appreciated.[/quote]

What does your routine and nutrition look like? you have to be specific in other to get the proper help/advice that you are seeking

Begin on a tough fullbody workout consisting of primarily the basic, compound movements like squat, deadlifts, bench press, military press, bent over rows, chin ups, dips etc. and then just eat a something the size of a buffalo every day.

Please people.

  1. YOUR PROGRAM (In detail)

  2. YOUR NUTRITION

  3. SPECIFIC GOALS

  4. RESPOND TO YOU NEW THREAD!

Otherwise, there is little anyone can help with that’s real.

3 day split (3/4 sets 6-10reps) I alternate between muscle groups.
(I did not include calves/abs and burnouts)

Day1 (Arms)
easy curl
Reverse easy curl
hammer curls
skull crusher
tricep pushdown
tricep ext. machine

Day2 (Chest/Back)
bench dumbells
inc bench dumbells
flys
widegrip pullups
low row on machine
overheads

Day3 (legs/shoulders)
squats
leg press
leg ext.
military press db
upright row
shrugs
reverse shrugs

Day4 rest then repeat

Diet - 75g whey before and after workout. lots of meat. approx 3000-3500 a day.

That’s a better picture. Drop the dumbell beches for a while and do heavy 5x5 barbell bench, incline, and a lot of dips. That should help out some.

[quote]Rockscar wrote:
That’s a better picture. Drop the dumbell beches for a while and do heavy 5x5 barbell bench, incline, and a lot of dips. That should help out some.

[/quote]
Thanks for your reply. this 5x5 is going to help primarily with strength as opposed to size correct? Its nice when people put some helpful information. i appreciate it.

[quote]chris123 wrote:
Rockscar wrote:
That’s a better picture. Drop the dumbell beches for a while and do heavy 5x5 barbell bench, incline, and a lot of dips. That should help out some.

Thanks for your reply. this 5x5 is going to help primarily with strength as opposed to size correct? Its nice when people put some helpful information. i appreciate it.
[/quote]

Both. Strength comes with size, size comes with strength.

[quote]chris123 wrote:
3 day split (3/4 sets 6-10reps) I alternate between muscle groups.
(I did not include calves/abs and burnouts)

Day1 (Arms)
easy curl
Reverse easy curl
hammer curls
skull crusher
tricep pushdown
tricep ext. machine

Day2 (Chest/Back)
bench dumbells
inc bench dumbells
flys
widegrip pullups
low row on machine
overheads

Day3 (legs/shoulders)
squats
leg press
leg ext.
military press db
upright row
shrugs
reverse shrugs

Day4 rest then repeat

Diet - 75g whey before and after workout. lots of meat. approx 3000-3500 a day.
[/quote]

You may want to consider completely droping shrugs, uprights rows, or anything else that really emphasizes the upper traps. Depending on your genetics these excercises certainly aren’t for everyone (IMO).

Your shoulders look like they’re naturally a bit on the narrow-side (I’m looking at breadth of your acromion process when I say this, not just the size of your delts). And your traps appear to tie in pretty high up on your neck.

Anyway, my advice would be to focus on your middle back/lats, delts, arms, and chest until they are much more developed relative to your upper traps.

I second that. Do more chins/pulls and deads and stuff. Less chest. Maybe cut the sets and reps of your chest work, while keeping the weight constant, to maintain, while increasing the relative work volume for your back muscles.

The front and back look like two different people. What’s is the difference in time period? I’d suggest you spend some time working what you can’t see in the mirror, i.e. your back.

Yeah, the difference between the front and back pictures is striking. From the back you don’t look like you work out at all, but your mirror muscles are very developed. I suggest working your back a bit more. Maybe do back first thing in the week. Do more pulling than pushing.

[quote]Loose Tool wrote:
The front and back look like two different people. What’s is the difference in time period? I’d suggest you spend some time working what you can’t see in the mirror, i.e. your back.[/quote]

I second that, dude’s back is basically non-existent.

I third. Do more back work.

[quote]putty wrote:
I third. Do more back work. [/quote]

Yeah, just chain yourself to a chin-up bar/low pulley station and proceed to do as many rows/chins/pull-ups as possible for the next few years.

I’m guessing you probably also have a hard time stabilizing your shoulder blades when you do delt work. Putting more muscle on your back will help to correct this issue as well.

At the risk of being redundant, prioritize your back for a while. You look like two different people in those pictures.

Thanks for the advise. It seems that the overwhelming consensus is that I have no back. So I will continue with the widegrip pullups and step up the rows.