Ok so i’ve been training now for over a year, 8 months properly with diet and training program etc.
so let me know what you think,
critism would be helpful, what body parts you think are lagging etc.
and a couple of exercises you think would help to fix this.
ok so lifts
I’m going to stick to basic compound lifts
Bench 224
Squat 286
Deadlift 264
Bench is 1RM
Squat is 6RM
Deadlift is 1RM
To me, it looks like you’re doing well for your age and experience. I’d say at your stage, just add plenty of mass all over and don’t be afraid to sacrifice your definition. One thing that does stand out is your squat, you’re doing 6 reps in the squat with more weight than you can deadlift once? I’m guessing you cut your squats slightly above parralel? Going down a bit deeper should help with quad shape (developing the tear drop) and hamstring development. It’ll probably save your knees by forcing you to squat properly as well.
Finally, you probably shouldn’t be posting this in RMP, there are other forums for advice, this is meant to be for those who have worked hard for a long time and developed an impressive physique. Come back in 3 years and show us what you’ve done.
EDIT - You could definitely stand to increase your lower body lifts a lot. Your deadlift is terrible compared to your bench, do you have relatively short arms?
At least your numbers are believable. Good job on being one of the few who post legitimate information. But listen to Rob. Keep doing what you do and come back 50 lbs later.
Yeah, not too bad for 17. Your numbers could def use improvement, and you could stand to gain a lot more mass, but you look very decent for a high schooler. I gave you a 6; keep up the good work!
[quote]The other Rob wrote:
To me, it looks like you’re doing well for your age and experience. I’d say at your stage, just add plenty of mass all over and don’t be afraid to sacrifice your definition. One thing that does stand out is your squat, you’re doing 6 reps in the squat with more weight than you can deadlift once? I’m guessing you cut your squats slightly above parralel? Going down a bit deeper should help with quad shape (developing the tear drop) and hamstring development. It’ll probably save your knees by forcing you to squat properly as well.
I’ve always had relatively strong legs from doing athletics and hurdles when I was younger so I suppose that’s what makes my squat a lot better than my deadlift.
EDIT - You could definitely stand to increase your lower body lifts a lot. Your deadlift is terrible compared to your bench, do you have relatively short arms?[/quote]
No I would’nt say i have short arms, i just worked on my bench alot more than my deadlift when i first started, stupid mistake now that i’ve gained a better understanding about bodybuilding.
In my opinion all my lifts need a lot of work, i just thought i would get some advice from some of the members such as yourself who have been training for a long time just to get an idea of where I’m at, you’re probably right this isn’t the place to post for advice, but at least now i have a thread to relate to in a few years time to see how far i have actually gone in that time.
Thank you for your advice it is greatly appreciated.
Not bad for 17…“to me” which doesnt mean shit but i’ll give you my two cents…looks like you more arms than chest. I would concentrate on adding more fullness and mass to your chest. Agreed with above poster with overall mass too…Little by little though your heading in the right direction.
Thanks, yeah i’ve always noticed that my chest was weaker than my other body parts but it never bothered me because i was still gaining some size on my chest but with my arms getting worked with all body parts i guess thats what’s making them bigger than my chest but like you and the other posters have said i need to add a lot more mass and i couldn’t agree more with this.
Dont forget the back as well. Do a search here and get some good mass gaining chest and back exercises. Maybe even workout the chest twice a week. Also remember that your diet has to be on in order for anything to grow.
your xbox definitely needs some faceplate work, but other than that you are going pretty well
[quote]adh wrote:
ok so lifts
I’m going to stick to basic compound lifts
Bench 224
Squat 286
Deadlift 264
Bench is 1RM
Squat is 6RM
Deadlift is 1RM
[/quote]
Your 6RM squat is more than your 1RM deadlift?
I don’t want to put anyone down here, but are you sure you are going parallel on those squats?
Anyway, get that deadlift up.
For your age, and especially your height, you’ve got a very solid start. Obviously everything will need to come up, but how many of the people on this site looked this good at 17 (I sure didn’t). I won’t comment on weights lifted, because it’s not the rationale for this thread, but I will say that as you learn how to eat a bit better, the gains will come quicker at this point.
S
From the front your upper body looks to be pretty balanced. An argument could be made about your lateral (side) deltoids lagging behind your front delts. You have a long torso and pretty good traps. To me it says that you should focus more on your shoulders because long torso + large traps = illusion of being narrow (I know I’m built like that).
I don’t know if it is the pictures, but your shoulders seem to be rounded forward. When you look at your back relaxed pciture (your avatar) it is quite evident that your shoulders are in that position. And the fact that your arms are naturally rotated forward when you do a back double biceps (they should be rotated back) tell me that either:
- Your upper back is lagging behind your chest and front delts
- Your upper traps are overpowering your lower traps and lats
- Your internal shoulder rotators are tight and your external rotators are weak (happens a lot when doing a lot of bench pressing and not enough back work)
The legs need more work to be balanced, but they are not as bad as many well built guys your age… you are upper body dominant, but not ALL upper body.
What impress me the most is your muscle quality. Your muscles seem dense which is a quality that is pretty rare at your age. It makes you look bigger and more solid than you are. It also tells me that you got a pretty efficient nervous system and a lot of fast-twitch fibers. If you keep up with this you have a lot of potential.
First post in here but have been lurking for a long time. Just wanted to say that I’m your age and you are doing fucking great from a physique standpoint. I assume you train moreso for more growth rather then strength (You have good numbers, but I would have figured you would have been able to do more)? I gave you a 5, but if this was based on age you’d get a 9, as you are way more defined than me, and as thib said had great striations and density for our age.
It is hard to take decent pictures in my room, i’m guessing that’s what’s making my lateral deltoids seem small compared to my front deltoids. I’m not too sure why my shoulders rotate forward it just seems natural to me so i guess one of the reasons you stated is behind this, i think it has something to do with my external rotator cuff being weak compared to my internal one, but i’ll have to read up on how to fix this problem before it starts effecting me whilst lifting.
I’ll take what you’ve said into consideration and focus more on my shoulders more than my traps in order to avoid looking narrow.
Thanks for the compliments Thib, i look up to you as a bodybuilder and for you to comment on my physique means alot.
Thanks
Verbalhologram, i do train more for size than strength and i don’t really push my boundaries when im lifting i stick between a 8-12 reps spectrum in order to bring both strength and size up but more so size, once i reach a decent size probably by the time im 21 or 22 my strength will no doubt have gone up significantly,
its a lot harder to lift at a young age because were not fully developed, still filling out etc. so some people who don’t look like they have lifted for a longer time than i have, (not that im saying a year is by any means a long time in terms of bodybuilding) will no doubt be able to lift the same if not more than me, but give it a couple of years and my lifts will be double what they are now, hard work, dedication and commitment goes a long way. 
I have the same problem with you as far as the shoulders are concerned, I think it comes with starting working out fairly early, most people uneducated tend to over do the chest workouts neglecting back, I certainly know i did and started noticing bad posture about a year ago.Its getting better now Im glad to say just keep up the back work.
Also have similar percieved odd squat/deadlifts 1rms , I don’t know about you but I’ve only really got the technique down properly for deadlifts within the last couple of months and am still not fully comfortable pushing myself but dont have the same problem with squats and this has led to a pretty feeble deadlift in comparison to squat and bench lifts, perhaps you had the same problem?