Hey Guys, I’m a competitive weightlifter. Just curious about my physique, it’s not my specialization but in the future I may try to dabble in bodybuilding, once my joints are shot haha.
Stats:
Height 5’3"
Weight 165lbs
4 Years training
Snatch: 115 kg
Clean and Jerk: 135 kg
Back Squat 405lbs
Front Squat 385 lbs
Bench Press 315 lbs
Strict Overhead Press 195 lbs
Diet is strict with very low carb days every day except wednesday and Sunday where I have a cheat meal to load up on glycogen. I eat a ton of protein, maybe 2 grams per lb bodyweight.
Very solid physique. Those are some serious quads. Arms are most obvious weakness. If you want to compete in bodybuilding in the future, start doing more arm work now. Next I’d say back width, that could be more of a posing issue though.
[quote]Gmoore17 wrote:
Very solid physique. Those are some serious quads. Arms are most obvious weakness. If you want to compete in bodybuilding in the future, start doing more arm work now. Next I’d say back width, that could be more of a posing issue though.
But nice work man.[/quote]
Hey thanks man!
Yea, my arms in comparison to the rest of me seem off proportion. The reason I don’t do specific work on them is because I’m a weightlifter and it would begin to hinder my clean if I tried to make them any bigger. Quads got that way from squatting four times a week heavy. And yea I have now idea how to really pose lol but maybe my back could use some width.
[quote]A.Lurker wrote:
You look better than a lot of bodybuilders on this site.[/quote]
+1 you have grown very aesthetically (bar perhaps arms) from pure weightlifting, no telling what you could do if you did go down that route. Great potential. Your quads are awesome, makes me want to front squat lots.
If you look at your pic or look at your front squat numbers you know you have big quads. Can’t tell but it seems like your hamstrings might be lagging. Pretty damn good physique though for not trying to lift for aesthetics.
Considering the fact that you don’t train for physique, you’re doing quite well; the “weightlifter” muscles are well-pronounced, though. Here are my main things to work on, if you’re looking into physique (they’re mostly lacking due to your style of training; change your focus and you can change your physique):
Wider back: You definitely have good thickness but you need to spread your scapulae/lats, which may be tight from your training[traps/rhomboids get a lot of work]. Wide-grip pulldowns/ups and dumbbell pullovers on an exercise ball have helped me with getting that “Stretch”)
Chest thickness: You already have impressive overall chest development but I’m guessing it may be from your weightlifting as it lacks thickness, which tends to come from high volume work. Try higher working sets for the lower and upper chest especially (Incline dumbbell press and dips with my legs in front of my body have worked really well for me).
Your arms are totally off: Your left is bigger and your right sits higher (in relaxed pose) and in your double bi there is a noticeable difference in size. I would give them focus for a month or so to try and get them even while also trying to gain arm size.
Other than that, I feel like every bodybuilder needs a pair of hanging hamstrings, so some devoted work to those will help significantly in your leg presentation. While I can’t entirely tell from the first pic, your right leg is turned out enough for me to see my own weakness, and that’s weak hamstrings (my quads tend to dominate my leg structure). Main thing is I noticed my legs felt, looked, and functioned better once I gave them some hamstring specific training. John Meadows has some really good articles on the subject, especially for high frequency. Happy lifting
Outside of criticism:
Your abs are ridiculous.
Your quads are giant.
Your chest is WAY more evenly developed than mine.
I would stomp an old lady for your back structure.
And we need to see some calves.
As others have mentioned, arms are lagging, but thats to be expected since you are a competitive weightlifter, not a BBer. You appear to have pretty good genetics though and over all you have a pleasing and athletic looking physique, im sure if you put your energy into bodybuilding competitions at some point you would look pretty awesome.
You have the muscles that make you strong well developed . You look good already! You just need to get the "beach "muscles bigger and you will look fantastic! You are strong enough already. You need to make your delts bigger as the top priority…this will improve your width! Also, widen your back and bring up the arms. Very easy to do…you have done the hard part, congrats!!
For bringing up the above mentioned weak points, train high volume, medium wts, short rest between sets…(depending on the exercise and feel, 15 se. 30 sec. or 1 min . no more than this) You want to "worship " the “pump” and your shoulders, arms and lats will blow up, guaranteed! That is exactly how Franco Columbo went from being a weightlifter to a champion bodybuilder!
Prioritize bodybuilding training and maintain your strength levels once every 2 weeks.
[quote]rocket man 400 wrote:
You have the muscles that make you strong well developed . You look good already! You just need to get the "beach "muscles bigger and you will look fantastic! You are strong enough already. You need to make your delts bigger as the top priority…this will improve your width! Also, widen your back and bring up the arms. Very easy to do…you have done the hard part, congrats!!
For bringing up the above mentioned weak points, train high volume, medium wts, short rest between sets…(depending on the exercise and feel, 15 se. 30 sec. or 1 min . no more than this) You want to "worship " the “pump” and your shoulders, arms and lats will blow up, guaranteed! That is exactly how Franco Columbo went from being a weightlifter to a champion bodybuilder!
Prioritize bodybuilding training and maintain your strength levels once every 2 weeks.[/quote]
Yes completely change your training style to better suit the development of said beach muscles, rather than concentrating on the style of training and lifts you perform in competitions…
