T Nation

Rate My Physique and Advise


I have been trainnig for a few years, i still have work to do! If anyone has advice to help me gain wait i would appreciate.

there is my back

leg pic?
lift numbers?
height/weight?
goals?

…pretty much everything you should hve originally put in your post

Looking pretty lean. Gaining weight is all about diet… what is your nutrition look like ATM?

http://www.T-Nation.com/tmagnum/readTopic.do?id=2143095

Ok so he did not post leg pictures or his lift stats, but so what!

At least from his pictures you can see he trains hard FFS.

Why jump down the guys throat with the usual RMP responses to stupid posts?

His lift stats are irrelevant, and if you cannot rate his physique on what you see then do not bother.

OP I will reiterate what Bmitch said, please post your current diet for feedback regarding weight gain.

Legs are about half of a physique. Roughly. 50% One half. One part of two. 600534 33% .1^2

needs more cowbell

My point is that this guy is not a teenage facebook mobile phone shot in the bathroom mirror penis, he trains hard probably harder than a lot of people here, so pay him some respect and if you want to see his legs ask nicely and explain why you want to see his legs.

If you cannot even bring yourself to be decent and respectful to decent posters with respectful physiques then do not bother, save your bullshit for when the next 16 year old ab shot comes along.

your point is taken

dink dink dink dink dink


I weight about 180, and I�??m 5 11.5. I would to gain weight to reach 195. I want to put more attention on my leg so that I can reach four plates on squats. For my diet, I don�??t really have one, I eat about 5 to 6 meals a day and I don�??t count my portions( in fact I don�??t know how)
I also do martial art (MMA) that is my schedule.
Monday and Wednesday wrestling 7:15 to 9:00
Tuesday 8:30 to 9:30 stand up fighting and grappling until 10:30
Saturday and Sunday from 3:00 to 5:00 stand up and grappling

Squat : 275 for 6 reps
Bench: 185 for 6 reps
Bent over rows: 135
Dead lift? I don�??t really do it (not heavy)

thanks Electric_E. Sorry guys i didn’t have a leg pict to put on yesterday, i hope this one is good enough, Sorry if my english is bad ( i’m frnch)
thank you

Oh shit he is French

Flame the mutha fucker!

hehehe Only Joking mate :slight_smile:

Do you play chess?

[quote]pokingspins wrote:
I weight about 180, and I�??m 5 11.5. I would to gain weight to reach 195. I want to put more attention on my leg so that I can reach four plates on squats. For my diet, I don�??t really have one, I eat about 5 to 6 meals a day and I don�??t count my portions( in fact I don�??t know how)
I also do martial art (MMA) that is my schedule.
Monday and Wednesday wrestling 7:15 to 9:00
Tuesday 8:30 to 9:30 stand up fighting and grappling until 10:30
Saturday and Sunday from 3:00 to 5:00 stand up and grappling

Squat : 275 for 6 reps
Bench: 185 for 6 reps
Bent over rows: 135
Dead lift? I don�??t really do it (not heavy)
[/quote]

much better detail thumbs up

In my experience my legs have always grown from a high volume of training in terms of the reps per set and sets per workout, so I’m not always trying to load up the bar with as many plates as I can. A focus on volume may work for your legs too.

But hey, well done so far.

Week 1
Session 1.1: (Monday) 1 x 2 minutes
Session 1.2: (Thursday) 1 x 2:20
Week 2
Session 2.1: (Monday) 1 x 2:40
Session 2.2: (Thursday) 1 x 3 minutes
Week 3
Session 3.1: (Monday) 1 x 3:20
Session 3.2: (Thursday) 1 x 3:40
Week 4
Session 4.1: (Monday) 1 x 4 minutes
Session 4.2: (Thursday) 1 x 4:20
Week 5
Session 5.1: (Monday) 1 x 4:40
Session 5.2: (Thursday) 1 x 5 minutes
Week 6
Session 6.1: (Monday) 1 x 5:30
Session 6.2: (Thursday) 1 x 6 minutes
Week 7
Session 7.1: (Monday) 1 x 6:30
Session 7.2: (Thursday) 1 x 7 minutes
Week 8
Session 8.1: (Monday) 1 x 7:30
Session 8.2: (Thursday) 1 x 8 minutes
Leg extensions: 2 sets x 30 reps
Leg curls (lying): 3 x 6-8 (with a 10-12 second pause, and then continuing to failure)
I found that programme on one of the T-Nation article and for now it seems to work

i don’t konw if i will be able to complete this programme but will see the result at the end.
high volume of training : do you mean like more reps whit less break and how many sets do you sugest.

you are higher than a 4.6 rating
just put some more muscle on

Looking well, biceps look great…

Train hard, lift heavy, switch your training up.

You should learn about your diet. Calories are given on the packs of nearly all foods. Go one further, buy a food scale (they are great). Start at 3500 kcals a day, see how your body is looking after 3 weeks, if no change, up the kcals to 4000 -4500. Eat anything from 270 -360 grams of protein a day (1.5 -2 g per pound of bodyweight). Drink lots of water

Good luck