Greetings fellow meatheads (and internet trolls)!
It is very helpful to get the honest opinions and advice from others. I will listen to those who are:
1) Experienced: IMO nothing is as valuable as applied knowledge (i.e. large natural powerlifters/weight lifters/bbers, trainers who have helped produce large natural powerlifters/weight lifters/bbers)
2) Knowledgable: if you have significant knowledge in any science that can be connected to powerlifting/weight lifting/bbing
3) Newbs: Everyone was a newb at some point, sometimes things can be learned from newbs
4) Trolls: I will listen, but thatÃ¢??s about it. I <3 trolls.
I enjoy lifting weights to get bigger and stronger, as of recently I have thought about bringing up any weaknesses, both appearance wise, and structurally. At some point I would like to prep for a natural bbing show and I would like to make some progress on my weak points prior to doing a show.
I am trying to re-evaluate two things:
1) What body parts I need to bring up appearance wise
2) What exercises will allow me to bring those body parts up to par (while maintain my health, specifically joints)
My Stats/Recent History
Summer of 2010 I had an awesome schedule and a good training partner and hit a lifetime high of 278 lb BW (have since dropped down due to schedule and trying to recomp a bit) and strength PRs across the board (315 x 10 bench press, 5 reps BW+45lb strict pull-ups, ect.). Since then IÃ¢??m back at the same levels of strength but 13 lbs lighter.
The last few years I have been lifting on an upper-lower-upper, lower-upper-lower two week split. My main reasoning for this is due to recovery issues with my shoulder joints (IÃ¢??ve tried just about everything in terms of rehab/prehab, exercise selection, 18 fish oil caps a day, even tried gluc./condrit. At this point I am doing pretty well) Typically hitting 2-3 exercises to failure (rest pause often, drop sets when nutrition and recovery are really good) for large muscle groups, 1-3 for smaller groups, I do most my lifting on hammer strength and nautilus machines, I throw some barbell, dumbbell and band work in when it is advantageous.
Weight: 265 lbs
Lower Leg: 17 (I'm working on it!)
Upper Leg: 28
Waist (belly button): 40
Shoulders (Widest part): 58.25
Lower Arm: 14.75
Upper Arm: 18.5
I am a tricep dominant bencher (by structure and by choice due to crappy shoulders), I seem to have neglected training inclines as of recently.
What do you guys think in terms of body parts I need to bring up? What exercises (machine, barbell, dumbbell) do you think would help me accomplish this? Any other thoughts?