posted Thu, 09/06/2012 - 13:18
2060
HELP please :)
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Okay so I am one month into my bulk, and I have noticed I have a really solid back, shoulders, traps, but my arms and chest are slacking, well I think, any advice given would be amazing please!
Stats
5'9"
170-175 lbs
8-10% bf I think
24 years old
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back is good that's for sure, just like my buddy P suggested, try working on getting those delts biggers, low rep, heavy lifts!
Back looks good, but IMO a little over developed for your whole physique. I'd concentrate on bringing up those front and side delts, biceps and a little more work on your pectorals. Also the right side of your body seems a little underdeveloped (you right handed or left?) But all in all, a good physique
Hey, thanks for the reply! Yeah I have noticed my left side looks a bit better, I don't quite know why, I'm actually right handed! But not sure what the problem is, and yes I am really trying to focus on my front side of my body, my pecs and arms are slacking, my delts I'm pretty happy with, they could use a bit more work, but once again my back dominates the rest of my physique you are spot on! Any advice for training as well?
Yes bro,
I made this the other day...(http://www.eroids.com/forum/training-nutrition-diet/workout-exercise/dum...)
and wrote this too...
Ok. I have a few areas that i would like to touch on, which imo will help you achieve your results:
1) Introduction
2) Biomechanics
3) Bicep form
4) Delts (Specifically the front delt)
Biceps are a common 'weak' point for many people. Their inflated ego generally results in too much weight being administered at the compromise of their form. I believe it is important to learn the bio-mechanics of each muscle prior to training.
The bicep is a muscle comprising of two heads. It is locational-origin is based on the scapuala (for the short head, and the long head is located upon the supraglenoid tubercle). The muscle travels down towards the elbow, whereby it meets the upper forearm. Thus, the aforemnetioned points show that the bicep is a muscle which travels the distance between one's shoulder and forearm. Therefore, as a result of its biological location, its natural movement is comprised of two motions:
1) Elbow flexion
2) Supination
The common dumbbell curl without forearm rotation addresses the flexion of the bicep. Whereas adding the rotating element while curling the dumbbell in a verticle plain of motion invokes the supination function of the bicep, thus increasing the working capacity of the muscle, leading to muscular hypertrophy - working more of the muscle mass of the bicep while providing a 'deeper' contraction.
Additionally, gripping the dumbbell off-center generally adds resistance to the supination function of the bicep muscle. For example (to illustrate my preceding point), when you hold your hand in the middle of the dumbbell, the two ends are balanced like a set of scales (whereby both facets are visualised at an equal distance from the surface). You get very little, if any, resistance on the supination. Furthermore, by holding the dumbbell off-center, you tip the balance of the dumbbell towards the pinky side of your hand. Your bicep must then work against resistance to accomplish the supination, thus adding in more resistance to the curl movement and increasing the efficiency of the exercise.
Additionally, in order to touch upon this point, tricep development is crucial for overall arm mass.
My final point in order to fully answer your question is concerning the deltoid, specifically the front delt. In order for your bicep to appear less 'long' in nature, a more developed front delt will 'cap' off your shoulder, since the bicep is located
along the humurus.
I also have that issue, but to a slightly less degree. I am left handed, but my right side is marginally bigger. I think this is due to some subliminal effect whereby we have a greater neurological connection
References: (http://www.scienzemotorie.univaq.it/download/issn1592_5749_12_10_BISCARI...)
Also, i have written a mind-muscle connection forum post - (http://www.eroids.com/forum/training-nutrition-diet/workout-exercise/min......)
Wow this is amazing bro thanks. I will definitely give that bicep mind muscle connection a try, and try hitting both of the heads and really squeezing, thanks for this well educated post, I will also try and hit my front delt a bit better!
bro u want a good body? the real answer is more effort, what i mean is u gotta condition so that ur body can last forever interms of stamina. some guys like that bulky look, i personally prefer size and cut which is not the hardest to achieve in my opinion. how many calories are taking? protien? fats?...etc.
I could tell u this... its all about technique and being smart. u were asking my secret?
its simple logic. ur either moving forward or backwards, no such thing as staying in place ,there are two parts of this game. diet & training.
diet: this one u gotta figure out. there are lots of diets & tricks. keto, carb cycling...etc
one thing u never wana do is eat empty calories. figure out what type of body u got, for example for me, if i eat a bunch of carbs, i will gain fat. so i tend to stay more with the keto diet, high fats & protien diet, my body doesnt get fat off protien, i can have 400- 600 g of protien and not get fat. realize though that i have a lot of muscles on, so for someone else they can easily gain fat with my cal intake.
training: this one i can help u with and i think this will answer ur question for me. there are lots of people in the gym who just pump the iron, nothing wrong with that, but the technique will lead to a type of body (bulky, hulk look). if u want to have a cut hard but big body, aside from a perfect diet, u got make sure to break those slow twitch muscles, that means slower movements when lifting. for example when bench pressing, bring down while count to 4 and up while counting to 4. slow lifting will help u get that cut, the heavier u go, the less likely u will be able to keep that slow movement and the more u will want to pump.
spend time in the gym, my favorite thing to do is 6 sets of 6 different excerises and 45 min of low heart rate cardio
Good solid post brotha thanks, I have to build a bit more muscle I guess as well before I can be really cut anyways so I have a bit to go, but yeah you have the body I want to achieve, the nice healthy shredded look! I will take this advice and save it for when I get further in, as for the training I will definitely try it and see how I feel
how many lbs per week since bulking started?
56tooU do have a very nice back brother. At least now u know what u have to concentrate on. Keep up the hard work brother you know it'll pay off
Thanks
yeah I need to hit my chest and arms hard!
Yeah I know, I was 5% before I started now closer to 10 haha
I respect that you post up and you have a good foundation, BUT I HIGHLY DOUBT that you were at 5%BF. Judging at these photo's you are MORE than 10.Scroll down and take a look at NYMoto's photo's and guess my BF.
True NY but you have to remember, the more muscle you have the more shredded you look at lower bodyfat, I had an 8 pack and all cuts but I just didn't have that much muscle, only a decent amount, but when you have as much muscle as you, you look a lot better with low bodyfat!
Dude with respect, you need a lot to learn about this, I am 183 at 13% BF. Almost every night I eat pancakes with real butter and real Maple syrup or PB&J. It is what I eat during the day and the way I train. Have you ever seen bantamweights, 120-130 and shredded like a MOFO. So the bigger you are the harder it is it get to a lower BF without using drugs, the only compound I use to shred is HGH but HGH alone will not get you shredded, Diet is 70% of this thing that we do.
Yeah true, I understand I apologize
you know what you're talking about, those dumb calipers at work are wrong!
Bro ya want advice? Friend me and I will be more than happy to give you advice.
breakingfaceI agree, most guys make the mistake of underestimating their bf. Getting to 5% bf is no easy task, and is typically reserved for the most experienced guys.
Agreed and ya need a ton of drugs, plus most of the pro's in the single digit BF have true Genetics and most people will never get below 10%.
breakingfaceAdditionally- dont forget it's a bulk. Dont be afraid to gain a couple percentage points of fat.
breakingfaceWhen I started back at this a year ago i focused all my energy and attention to my compound movements. The result was a huge back, chest, and shoulder spread... and disproportionally small arms. Luckily a BB in my gym brought it to my attention by telling me I looked like a cardboard box with tooth picks sticking out from either side. Lol.
Anyway... Now I hit arms twice a week. 2-3 movements, 3 sets, 6-8 reps to failure... I move slow, steady, and squeeze at the top. I describe my arm day as making love to the weights... rather than back/leg day where Im there to kill.
dexitrimMake sure you focus as much effort on squatting and deadlifting, and you'll add a lot more bulk.
Chest and back are thick heavy muscles. Hitting them at all angels is mandatory. DB presses flat...incline...decline..and flies in all those positions. 6-8 sets of 8-10reps...flies 10-12 reps. Back is wide pulldowns...shrugs...narrow pulldowns....seated rows....single arm rows. All drop sets to failure. Especially on shrugs. Your traps carry you all day long so they're used to heavy sets/reps. Just traps alone for sets of 20...i jam 24,000 total pounds.
haha nice, yeah I go crazy on back day, as you can tell my back is a lot more developed, my back routine is exactly how you described, but my chest, I guess I need to add more exercises, I usually only do, either dumbbell or barbell and switch week to week, so one week would be db, flies incline, flat and decline, than like cables that's it, than next week would be barbell same thing than cables! will try burning them out more, for some reason I feel a lot in my shoulder when I do chest!
Shoulders are doing great! But some body parts need shock treatment. Lol! Everyone has the strength and weakness'
Thanks, yeah my strong points are shoulders, back, lats, traps. I need to work on chest and arms.
ALSO: first picture was 1 week into bulk, second and third pic was 1 month into bulk!