I look like I weigh 160lbs but I’m actually 192lbs, 12% BF, should I shoot for 200 or more like 210?
15" arms (tiny)
15.5" calves (miniscule)
42.5" chest
26.5" legs
16.5" neck
35" waist (around navel)
Recently added in an arms/calves day to try and bring those muscle groups up.
I had just been relying on bench/rows/deadlifts to bring up my arms with no change in size and decided if I wanted arms to grow I needed to work the arms! (same for calves).
Trolls typically tip the scales at 430 lbs or greater. I would bulk to 475’ish, then cut for summer.
[quote]jnelson23 wrote:
I had just been relying on bench/rows/deadlifts to bring up my arms with no change in size and decided if I wanted arms to grow I needed to work the arms! (same for calves).
[/quote]
God in heaven–logic has won for a change.
[quote]altimus wrote:
Trolls typically tip the scales at 430 lbs or greater. I would bulk to 475’ish, then cut for summer.[/quote]
Huh, I didn’t even think troll. Hey, are you a troll, dude?
I just wanted to throw that out there, you know, see what happens.
35 inch waist at 12 percent bf. Do you have Cutlers waist?
[quote]altimus wrote:
I just wanted to throw that out there, you know, see what happens. [/quote]
gotcha. It was the comment about feeling the need to train arms directly that made me think this was for real. Seems like way too many people think that they need LESS direct arm work in order to see growth.
[quote]Itchy wrote:
altimus wrote:
I just wanted to throw that out there, you know, see what happens.
gotcha. It was the comment about feeling the need to train arms directly that made me think this was for real. Seems like way too many people think that they need LESS direct arm work in order to see growth. [/quote]
Ah yes, the “all you need is compound movements and arm size will soon follow” argument. I’ve yet to find a pro bodybuilder who doesn’t do curls.
No, not a troll. I am 5’10" I think I left that out. If I was a troll I would have picked some more impressive numbers.
Central adiposity is my enemy. Do the caliper test everywhere else on my body and you get nothing (well very small measument). Pull it on my midsection and you get the proverbial - pinch an inch(IMO). Math worked out to 12%. Given the error possible it could be anywhere from 8% (LOL) to 15% (perhaps more accurate?).
Getting a little bigger would hopefully help with that as well.
I’m not going to waste the $$$ on a hydrostatic test, I know that I look fit with a shirt on, don’t care about abz. Just looking to get bigger and wondering what other guys in my situation have done.
As for only using compound movements…my arms had to have gotten stronger to pull/push the weight, but they didn’t get any bigger. I would suspect that the strength was more a neuro function than a muscle function (more effecient at performing certain exercises).
[quote]altimus wrote:
Itchy wrote:
altimus wrote:
I just wanted to throw that out there, you know, see what happens.
gotcha. It was the comment about feeling the need to train arms directly that made me think this was for real. Seems like way too many people think that they need LESS direct arm work in order to see growth.
Ah yes, the “all you need is compound movements and arm size will soon follow” argument. I’ve yet to find a pro bodybuilder who doesn’t do curls. [/quote]
Good point…Although there are also plenty of trolls who do curls and neglect compound movements. It definitely takes both to get results.
[quote]jnelson23 wrote:
No, not a troll. I am 5’10" I think I left that out. If I was a troll I would have picked some more impressive numbers.
Central adiposity is my enemy. Do the caliper test everywhere else on my body and you get nothing (well very small measument). Pull it on my midsection and you get the proverbial - pinch an inch(IMO). Math worked out to 12%. Given the error possible it could be anywhere from 8% (LOL) to 15% (perhaps more accurate?).
Getting a little bigger would hopefully help with that as well.
I’m not going to waste the $$$ on a hydrostatic test, I know that I look fit with a shirt on, don’t care about abz. Just looking to get bigger and wondering what other guys in my situation have done.
As for only using compound movements…my arms had to have gotten stronger to pull/push the weight, but they didn’t get any bigger. I would suspect that the strength was more a neuro function than a muscle function (more effecient at performing certain exercises).[/quote]
Well, in that case, the only person who can answer the question about how much weight to gain is you.
That said, if I had your measurements I would be looking at trying to gain at least another 20-30 lbs. and a couple of inches on my arms, but that’s just me.
Your measurements seem small for someone at your weight, unless you have more fat than you let on.
It’s good to see that you have started direct arm work, it IS necessary if you want your arms to grow to a respectable level.
I guess the basic questions about your diet and training could be answered as well, how much are you eating and how long have been training?
It is nice to see someone who does not care about seeing abs who wants to add mass for once as well! You’re on the right track to adding mass. You will be able to judge when you think you are getting too fat and cut back from there.
[quote]mallen5 wrote:
altimus wrote:
Itchy wrote:
altimus wrote:
I just wanted to throw that out there, you know, see what happens.
gotcha. It was the comment about feeling the need to train arms directly that made me think this was for real. Seems like way too many people think that they need LESS direct arm work in order to see growth.
Ah yes, the “all you need is compound movements and arm size will soon follow” argument. I’ve yet to find a pro bodybuilder who doesn’t do curls.
Good point…Although there are also plenty of trolls who do curls and neglect compound movements. It definitely takes both to get results. [/quote]
I spent like 4 or 5 months training full body, no direct arms. I lost size on my arms while GAINING weight. I switched back more instictive training and hit arms directly twice a week, and they grew almost an inch while I was LOSING weight.
Thanks. Itchy, I know, I go to the doctor and they start the scale at 160 and I just laugh at them. I don’t know, I have always been heavier than I look.
I was thinking 20 lbs. myself (in other words 210).
Abs…I go to the beach maybe once a year if that. I wear a shirt everyday. As long as I don’t have a gut I’m pretty happy.
I could always eat more…I’ve been gaining relatively slowly around .5 lb. week. 3800 calories/day.
Been training off and on for last 12 years, seriously the last 2 years.
Thanks.
[quote]jnelson23 wrote:
Central adiposity is my enemy. Do the caliper test everywhere else on my body and you get nothing (well very small measument). Pull it on my midsection and you get the proverbial - pinch an inch(IMO). Math worked out to 12%. Given the error possible it could be anywhere from 8% (LOL) to 15% (perhaps more accurate?).
Getting a little bigger would hopefully help with that as well.
I’m not going to waste the $$$ on a hydrostatic test, I know that I look fit with a shirt on, don’t care about abz. Just looking to get bigger and wondering what other guys in my situation have done.
As for only using compound movements…my arms had to have gotten stronger to pull/push the weight, but they didn’t get any bigger. I would suspect that the strength was more a neuro function than a muscle function (more effecient at performing certain exercises).[/quote]
You are focussing on a lot of unimportant shit. Shoot for eating a lot of protein and calories… enough to gain strength and weight over the long term. If you gain too much fat cut down the food intake a bit or add in a few sessions of cardio per week.
As for the routine, now would be the time to forget whatever the 160lb ‘functional’ authors (who hate bodybuilding) say and train your arms as hard as everything else.
He used the word “abz”, never looking at this post again.
[quote]jnelson23 wrote:
Thanks. Itchy, I know, I go to the doctor and they start the scale at 160 and I just laugh at them. I don’t know, I have always been heavier than I look.
I was thinking 20 lbs. myself (in other words 210).
Abs…I go to the beach maybe once a year if that. I wear a shirt everyday. As long as I don’t have a gut I’m pretty happy.
I could always eat more…I’ve been gaining relatively slowly around .5 lb. week. 3800 calories/day.
Been training off and on for last 12 years, seriously the last 2 years.
Thanks.[/quote]
I would eat more food if I were you and try to start gaining at least a pound per week. If you are gaining fat too fast, you can add in a little cardio, but don’t eat less.
Other than that, just focus on adding a few dozen lbs. to your big lifts over the next few months and train as often as your recovery allows.
[quote]jnelson23 wrote:
Thanks. Itchy, I know, I go to the doctor and they start the scale at 160 and I just laugh at them. I don’t know, I have always been heavier than I look.
I was thinking 20 lbs. myself (in other words 210).
Abs…I go to the beach maybe once a year if that. I wear a shirt everyday. As long as I don’t have a gut I’m pretty happy.
I could always eat more…I’ve been gaining relatively slowly around .5 lb. week. 3800 calories/day.
Been training off and on for last 12 years, seriously the last 2 years.
Thanks.[/quote]
Try bumping the cals by 300 to 400 a week to start and go from there. Combined with intense, consistant training, and proper rest you should start to see results that will motivate you to work even harder.
[quote]Der Candy wrote:
You are focussing on a lot of unimportant shit. Shoot for eating a lot of protein and calories… enough to gain strength and weight over the long term. If you gain too much fat cut down the food intake a bit or add in a few sessions of cardio per week.
As for the routine, now would be the time to forget whatever the 160lb ‘functional’ authors (who hate bodybuilding) say and train your arms as hard as everything else.
[/quote]
x2.
More advice for you: When trying to figure out whom to listen to on this forum, usually the people who know what the fuck they’re talking about will give you the simplest advice.
What do your lift numbers look like? Just wondering.
I spelled abs that way because I hate them. Sarcasm…doesn’t do well in text form.
335lb. DL
290lb. squat
230lb. flat bench
Yes, I need to get stronger too.
I like eating so I’ll try upping my daily calories and see how that works.
It always comes down to eat more, lift more.