Well, figure I’ll post what I’m currently doing and see where I can get help.
I’m 5’7, about 140lbs, probably 11-13% BF. Wrestled for 4 years, 125/135/140/140. So I’ve pretty much been at 140 for 3 years now without changing my appearance much. Don’t gain arm muscle easily, but I also HATE doing bicep curls and avoid them. I have a bad quality pic for reference but am in no hurry to show that.
I’m broad shouldered (genetics & wrestling), but also my shoulders are rounded. My chest apparently gains muscle easily, which is a bit of a blessing considering that my dad could never gain chest muscle.
I’m basically looking to bulk up more, without becoming bloated. Big fan of dips & chinups with a dipping belt, probably too much so. Not gaining in size, but I’m getting stronger each week. I think. Really want to get more muscular and pull back my shoulders.
M/W/F:
Chinups (palms face me) - 1x10 BW warmup. 3x10 sets ideally, currently doing (10) 15lbs, (8) 20lbs, (5-6) 20lbs
Alternate between sets with dips
Dips - 1x10 BW warmup. 3x10 sets ideally, currently doing 10 at 35, 40, 45. Move slowly, somewhat shaky at the end with the 45 plate. Probably going up in weight soon.
Standing Military Press - 3x10. 15lbs each end, barbell, move up to about 17.5 or 20 usually by the 3rd set and do about 7 reps there.
Tu/Th
3x10 Pullups (palms away) - BW, shoulder width. Alternate between these and pulldowns.
Teaching myself how to do standing barbell rows, just started. Trying to pull back my shoulders some.
1x20 Squats, add 5lbs each side each workout. New to squats, getting form while building up. Currently using about 70lbs each side.
3x10 Deadlifts. Low weight, still getting form down and probably not that strong anyways. Learning.
Add in abs/forearm work at the end of the days usually, plus cardio work.
My other big thing right now is that I’m very wary of supplements. I take cod liver oil daily, but avoid protein supplements as I doubt that most are good for me. I’m beginning to consider it though as my family doesn’t really eat a lot of protein and supplementing it is a viable option. Dabbled with dessicated liver tablets but didn’t notice a big difference or just didn’t use them right. I eat healthily, no junk food, fruits, veggies, avoid processed foods & eat whole grains.