6'4", 194 lbs, 15% BF Approx and struggling to fill out frame.

[GuyFieri]

I’m 23 years old, 6’4" (193 cm), and weigh around 194 lbs. I made this account just to post and get some feedback. I’ve been training on and off for about four years now.

I’ve always been tall and lanky, which used to—and still does—bother me. I feel like my body isn’t proportional, and my arms look way too long and thin. I’ve been trying to “fill out” my frame and look more balanced, but it’s been a difficult journey.

On paper, I know what I need to do: eat more, follow progressive overload, sleep well, etc. But I’d really like some advice on what I should specifically focus on over the next few months.

People often describe me as “long” rather than “tall,” which I hate. I know they don’t mean it in a bad way, but I’m very aware of my disproportionately long arms and narrow build. My goal is to look tall and big in the traditional sense. I understand that eating more is key, but is there anything else I can do to help with that?

Recently, I switched from a PPL (push/pull/legs) split to more of an Arnold-style split. I felt like PPL wasn’t giving enough attention to my arms, shoulders, and forearms. I know my legs, chest, and back are also lagging behind, but I changed to the Arnold split mainly for the dedicated arm and shoulder day, which I really enjoy.

I’d appreciate any advice on what to really focus on to build a wider, fuller, and more muscular look. So far, I’ve noted that I need to bring up my:

• Arms

• Legs

• Neck

• Traps

• Back

• Shoulders

• Forearms

Basically, I’m trying to look less lanky and more solid or “hench.” I’m open to any recommendations or validation that I’m on the right track.

I tried out for wrestling today, and someone described me as having a “long build,” which honestly stung a bit. I’m currently tweaking my Arnold split to emphasize my weak points (attached my version below), but if anyone has a better program or suggestions for improvement, I’d really appreciate it.

Older pic before I started lifting

Workout plan;

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Chest & Back 1

• Bench Press (Barbell) — 4 sets × 8 reps

• Rows (Barbell) — 4 sets × 8 reps

• Incline Bench Press (Dumbbell) — 3 sets × 8 reps

• Standing pullover (Dumbbell) — 3 sets × 8 reps

• Chest Fly (Machine) — 3 sets × 8 reps

• Rear Delt Reverse Fly (Machine) — 3 sets × 8 reps

---

Shoulders & Arms 1

• Overhead Press (Barbell) — 4 sets × 8 reps

• Bicep Curl (Barbell) — 4 sets × 8 reps

• Shoulder Press (Dumbbell) — 4 sets × 8 reps

• Hammer Curl (Dumbbell) supersetted with Shrugs (Dumbbell) — 4 sets × 8 reps

• Skullcrusher (Barbell) — 3 sets × 8 reps

• Single-Arm Triceps Pushdown (Cable) — 4 sets × 10–20 reps

---

Legs 1

• Squat (Barbell) — 3 sets × 8 reps

• Romanian Deadlift (Barbell) — 3 sets × 8 reps

• Leg Extension (Machine) — 3 sets × 8 reps

• Standing Calf Raise (Smith Machine) — 5 sets × 10–20 reps

• Cable Crunch — 4 sets × 10–20 reps

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Chest & Back 2

• Rows (Barbell) — 4 sets × 8–10 reps

• Incline Bench Press (Barbell) — 4 sets × 8 reps

• Seated Cable Row (Bar Grip) — 3 sets × 8 reps

• Cable Fly Crossovers — 3 sets × 8 reps

• Face Pull — 4 sets × 10–20 reps

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Shoulders & Arms 2

• 21s Bicep Curl — 3 sets × 21 reps

• Overhead Press (Barbell) — 4 sets × 5 reps

• Reverse Curl (Barbell) — 4 sets × 8 reps

• Single-Arm Lateral Raise (Cable) — 4 sets × 8 reps

• Seated Dip Machine — 4 sets × 8 reps

• Seated Palms-Up Wrist Curl — 5 sets × 20 reps

---

Legs 2

• Squats (Barbell) — 3 sets × 6–8 reps

• Bulgarian Split Squat — 3 sets × 8 reps

• Hip Thrust (Barbell) — 3 sets × 8 reps

• Standing Calf Raise (Smith Machine) — 5 sets × 10–20 reps

• Leg Raise (Parallel Bars) — 4 sets × 8 reps

[davemccright]

I like the Arnold split a lot. I like to do my shoulder work first and then do arms as supersets. So here’s an example:

Overhead Press variation
Lateral Raise variation
Reverse fly variation
Shrug variation

Tricep Pushdown
Superset
Preacher Curl or Concentration Curl

Overhead Tricep Extension with db or cable
Superset
Incline curl or Cable curl

Hammer Curl with dumbbells or rope
Superset
Skullcrusher with dumbbells or ez bar

I would also expand the chest and back day. I usually like to superset movements here too. I’ll give another example on how you can set that up.

Bench
Superset
Pull-up or Pulldown

Incline Dumbbell Press
Superset
Barbell or T-Bar Row

Chest Dips or Decline Cable Press
Superset
Underhand or Neutral Chin-ups or Pulldowns

Fly or cable Crossover
Superset
Cable Row one handed or two handed

Dumbbell Pullover or straight arm Pulldown

Your leg days also need some hamstring isolation, so add a hamstring Curl to both sessions. Perhaps one seated, one lying.

I have given variations for all exercises so you can have an a day and a b day. I would probably also alternate between squat and leg press as your big leg movements.

[RT_Nomad]

@GuyFieri

Squat (Barbell) — 3 sets × 8 reps

Do you have access to a leg press machine?

[TrainForPain]

Personally, I think you’re lifting too frequently if you’re having trouble gaining weight. If your only issue with PPL was not doing arms, do PPLA.

You know eating is your big step; what’s the barrier there?

When does wrestling start? The season is not going to be your time to gain muscle/ weight, but could set you up for a great muscle building period after the season. I’d assume it starts pretty quick (couple weeks?). Right now I’d be running stairs. Where do you get to wrestle as an adult? That’s kind of cool.

Also, I wouldn’t worry so much. I know it’s easier said than done, but try not to stress over someone said you looked long or something like that. It takes time. There’s nothing that’s going to get you where you want to be overnight. The biggest piece will be finding a way of lifting and eating you enjoy enough to just plug away at for several years.

[GuyFieri]

There’s a wrestling society at my uni. Wrestling isn’t big where I’m at, but the coach is very experienced and they take things quite seriously (x2 sessions per week). I did cut quite a bit before taking a short hiatus from the gym, but I was quite skinny, and now I want to focus on gaining mass, which I’m finding hard to do at the moment. I’m just not as hungry, and I’ve become lax with cooking and picked up bad habits with smoking, but I’m planning to quit and get back to work.

At 6’4, I find it hard to actually eat the amount of calories I need for a bulk. I know you’re right, but I think what bothers me is that I’m not fully satisfied with my physique after all this time. I know there will always be room for improvement, but the comment caught me off guard, especially since I haven’t heard it in a while. It made me more conscious of the fact that I could’ve done more and should do more going forward.

Your advice is great, which is why I’m hoping to tweak my workout plan and eating habits for the long term.

[GuyFieri]

Ye, but can’t fully expend my legs at the top tho cause they’re too damn long…

[RT_Nomad]

@GuyFieri

can’t fully extend my legs at the top

The lockout is the least productive portion of the leg press. It is very nearly worthless. But… You would be in continuous tension the entire time of the set. Make sure that you descend the platform as low as you can without your hips rising from the back of the seat. To get deep it will require that you allow your thighs to descend outside of your torso.

[ChickenLittle]

@GuyFieri

At 6’4, I find it hard to actually eat the amount of calories I need for a bulk.

What did you eat yesterday?

[Brant_Drake]

@GuyFieri

At 6’4, I find it hard to actually eat the amount of calories I need for a bulk.

I’m 6’4 and have some tips.

@GuyFieri

smoking

I use nicotine as an appetite supressant. You’re shooting yourself in the foot.

[Alrightmiami19c]

Squats and milk.

[GuyFieri]

@ChickenLittle

What did you eat yesterday?

Good question — I was meant to meal prep for the week yesterday, but my butcher was off. So I just had a baguette with some chicken.

In terms of what I usually eat: it’s just one massive meal a day, since I can’t be arsed to spend any more time in the kitchen. I go for couscous and beef because it’s easy and straightforward. I get about 4 kg of couscous and around 1.5 kg of beef, add some veg, and I’m on with my day.

I worked it out on a scale and I’d say I’m roughly eating about 3,670 calories a day. But I won’t lie — I’ve kind of fallen out of love with eating and food, so it’s getting harder and harder to eat properly. I’d say part of the issue is my habits, but another part is that I’m a shit cook, so I’m never exactly looking forward to eating my mediocre-ass meal.

[GuyFieri]

@Brant_Drake

I use nicotine as an appetite supressant. You’re shooting yourself in the foot.

@Brant_Drake

I’m 6’4 and have some tips.

Ye, it’s a bad habit. Mostly started it (the za) to help with my insomnia. Found nicotine useful when on the cut but nic isn’t the issue here….

[RT_Nomad]

@GuyFieri

just one massive meal a day

This is far from anything that I did. I ate 6 meals a day. I wanted as close to a constant supply of amino acids flowing through my veins feeding my muscles that I could pragmatically get.

Here is a question that I have never heard addressed: What is the half-life of amino acids flowing in your blood stream after a protein meal?

@GuyFieri

I’m never exactly looking forward to eating my mediocre-ass meal.

I never ate to please my taste buds.

[Brant_Drake]

@GuyFieri

I get about 4 kg of couscous and around 1.5 kg of beef, add some veg, and I’m on with my day.

I worked it out on a scale and I’d say I’m roughly eating about 3,670 calories a day.

This math isn’t mathing.

[T3hPwnisher]

You’re sitting down and housing 8.8lbs of couscous and 3.3lbs of beef with veggies in one sitting? 12lbs of food in one shot, per day, every day?

I put away a 5lb cheeseburger in 30 minutes once as part of an eating challenge, and legit did not want to eat for well over 24 hours after that. Every day, you’re eating over twice that amount of food volume?

[TrainForPain]

@GuyFieri

it’s just one massive meal a day, since I can’t be arsed to spend any more time in the kitchen

Dude. Here you go. Question answered.

Also, the wrestling sounds fun. 2x a week is rec, so you can definitely eat and lift on top of that. Sounds like you can treat them as conditioning vs all-in competition, which I do not mean derogatorily.

[ChickenLittle]

@GuyFieri

So I just had a baguette with some chicken

Uh huh. There’s your problem.

If you want to get bigger, you will have to eat like you want to get bigger. Not take the lazy way out.

[T3hPwnisher]

I’m not giving up on this. Here is what each member of the Saxon Trio (allegedly) ate.

So, I mean…what?

[dchris]

@T3hPwnisher

You’re sitting down and housing 8.8lbs of couscous and 3.3lbs

I cannot fathom 8.8lbs of couscous and I love couscous. Hell, 1lb of couscous is a lot. This is nearly 5lbs uncooked. The whole container is 2,200 calories.

[ChickenLittle]

My thought exactly!