1st time posting after reading a lot here
My stats as of now
Age 19
Height 5’11
Weight 195lb (up from 130lb after army stint)
Bf : 12-15% (not sure but abs visible on flexing )
As of now done 1.5 y training (only 1y serious tbh)
Recently got striations in traps and anterior delts and side delts really
My main focus as of now has been deadlifts , dumbell press and squats focusing more on ecentric phases rather than going super heavy
Just wanted to gather some good advices so that I could refine myself even better
Edit1)
Ok got it I will add some exercise selection I have done over time
As of splits I have varied them a lot chest+back ,Biceps+ tris, back +shoulders , chest+shoulder, tri+back(pull ups,rowing only)and leg day alone so on .
I just shuffle it and see what feels good…
Ok for diet no calorie counting , going crazy on dairy , whole egg(nah i don’t fear much about cholestrol and stuff)and egg whites… eating till I am on verge to throw up
Exercise selection (free weights)
Chest
Dumbell press staple
Push ups (very slow controlled contraction with good form)
Inclined db press
Db fly
Bench p
Shoulders
Front raises
Side raises
Bent over reverse fly (whatever they say it the one that targets posterior delt )
Arnold press
Military press
Legs
Squats and more squats
Leg curls
Leg extension
Back
Deadlift (all variations)
Pull ups
Rack pulls
Rowing both grips
Landmine rows
T bar rows
For bis and tris just the regular stuff curls and overhead extensions…
Nah not in army got boarded out due to some leg injury (wasn’t too grave but can’t argue with military docs hh )
The thing is I wish to compete but I have just kickstarted so I don’t wish to come off as arrogant as I have just been in the game for 1y only.
My proper q now
1)How can I prevent brain fogs after heavy intense day ?
2) definition in quads except the outer one is still not there
3) do vaccums really help ?
And how to get more fullness in upper chest and lower lat definition
4)my measurements
Arms :16’
Quads : 25’
Calves:16.5’ L 16’ R
Chest :44’
Shoulder circumference: 52.5’ (something I desperately wish to increase the most)
Shoulder width :22
Which part is lagging I mean in proportions
A long rant I know but I just quoted whatever is bothering me
Make sure you’re eating and rehydrating appropriately. If you train hard enough, you will have brain fog afterwards. You can mitigate it by either:
pulling back on training intensity a touch
make sure you’re (re)hydrating effectively before and after your training. This resource is from the Australian Institute of Sport, and they have many more great pages like this on their website
Carbing up like a motherfucker pre and post-training
If you aren’t sufficiently lean with sufficiently large muscles, you won’t get definition. The bigger the muscle, the more fat you can carry and still have appreciable muscle separation. Given you started pretty skinny, I would focus more on adding muscle than cutting off fat (unless you look like a sack of lard)
Practicing vacuums will make you better at doing vacuums. Not much else