I'm 5'8 and 179 lbs. Im trying to pack on serious muscle especially my arms. im not trying to look un proportioned or what not but I want to know how to look like this dude right here
I been training for almost a year and honestly have not been as faithful and commited as i feel like i should have been, i slacked off and took breaks and ate the wrong things at times. I feel like in the beginning i was gaining good size on the arms and now it just stopped it seems like or maybe im not pushing hard enough. Ok, heres my basic layout. I hope im using right terms and such and hopefully the picture gets got when i describe this but...
Monday ( Chest, Triceps, Shoulders) :
(((( Chest))) : Bench press warm up with 135 pounds 12 reps. 155lbs for 10 reps. and 175 lbs for 6-7 reps. and about the same for incline and decline as well to build the whole chest...... I do that machine thats like doing flys except your sitting up and can do up to 130lbs on it for 4 reps.
(((( Triceps)))) : I do the Tricep pull downs with that V or U shaped handle looking thing thats upside down i guess. And i do 100 pounds for about maybe 20 times to get blood flow. then do 130 pounds for about 10 times. then do 150lbs for about 6-4 times.
(((( Shoulders))) Shoulder presses. Warm up with 40lbs for 10 reps... 50lbs dumbells for 10 reps. then do 60lbs dumbells in each hand for like 4-6 times.
Wednesday ( Legs)
I mainly do leg presses and i can do the highest weight on it (its like a machine basically) and its 312 pounds for maybe about 10 times. But i sometimes end up doing bicep work and repeat some of the stuff i do on monday. Not sure if thats good.
Friday ( Biceps)
Ok i really focus on Biceps and this is what I really want to develope and get like the guy in the video.
Cable weight curls I warm up with about 70lbs just to get the blood flow going and move up 20 pounds as i keep going until i get to 150lbs and can do 150 lbs for about 4 reps.
( the cable weight thing im talking about is with the bar instead of the single handed metal thing (look at this video to see what im saying http://www.youtube.com/watch?v=qV-mY6QLLAM it starts at 1:50 about the thing im talking about)
I move onto Regular dumbell curls and can get to 40 pounds with regular curls and hammer curls for about 4-6 reps.
I do various other things , I just feel a little dis-organized like no real good routine.
I got pictures of me below. I'm REALLY trying to gain mass and the looks of the guy's arms in acually EITHER one of those videos i posted the link to. I need help. Especially the thickness of the biceps from the front view look thin as hell! to me at least! Like from the side the peak looks ok but the fullness doesnt look good to me. My triceps are pretty decent. Can someone help me follow a routine to get to the point those guys are at? the first video is gonna take me a while but i really need help. I mess up with eating at times. I know im supposed to eat 6 times a day and eat things like chicken, fish and beef. I for some reason cut out vegetables which i know i shouldnt do and i drink nothing but water. Sometimes i meess up and eat oreo cookies and pizza here and there and i know its not good. I dont do too much cardio because I really want muscle. When i do cardio its only 2 times a week on the treadmill with about 8mph for a couple minutes straight and do some walking with high incline. I dont want to burn muscle, I want serious muscle especially on my arms and not pack on fat really. heres the pics below, help me to get to the status of the first guy if possible. sorry for the long=ness.
Here is my pictures