not a beginner:
I am looking for links or opinions on the best hypertrophy training program for me. Here is my info.
25 y/o, 175 lb 6'0" about 6-11 bf (6% skinfold 11% bodpod) ive been training 5 years. mostly in the 10-15 rep range.
cant squat or deadlift too heavy because i have broken my back in the past and eventually the compression causes a chronic ache.
Have done 6-8 week heavy programs including mostly deads, squats, cleans, bench, heavy dips+chins. had poor phisique results from that.
I dont bench and dont really do direct chest work for a few reasons:
i have protracted scapula and tight pecs from training all chest no back for the first 3 years of lifting.
so now i dont train chest and i DO train scap retraction (rows and high puls alot)
my bench is really weak, like maybe 185? (ouch im gonna hear about that one)
i can do 5-6 dips with 120 lbs. also 50 BW dips
but i dont want big pecs. i think it looks gross
also im all about big arms and shoulders, "small" pecs. trouble areas are calves and forearms for sure. i also really want HUUUge rear delts!
im guessing that id like to add 10-15 lbs of muscle in the next year. i also train MMA once a week.
nutrition is pretty close to JB's 7 habits. eat clean no prob.
sample day: (as requested)
2 cups egg whites+veggies scrambled
2 pieces sprouted wholegrain toast
10am -11am train
followed by 1.5 servings Surge
homemaid rice pudding-
2 cups cooked rice+handful rasins+2 scoops banana Metabolic Drive and 2 cup of skim milk
3 cups Dr John's Chilli (at work)
2 scoops Metabolic Drive+1 cup frozen blueberries +2 Tsp flax seed (ground) (at work)
Top Round Steak (maybe 2-3 deck of card size cooked) and a big salad with balsamic and olive oil and Flameout.
1 cup cottage cheese and 2 TB Peanut butter+1 scoop Choc Metabolic Drive mixed
I am going for big arms shoulders and upper back
also legs, calves and forearms. small pecs and waist.
also i HATE getting fat. 175 ripped looks great but 185 soft is neither big OR asthetic.
im pretty sure that by saying that im gonna get flamed. what ev.