Looking good, amigo. At your age (not old by any means, just not optimal) I’d urge you to think hard about supplementation (Alpha Male, Se7en, etc) since you are clearly inclined to put on size. I know many will tell you losign fat is difficult at a higher age, but gaining muscle is EVEN more so. The super squats prog is great for you at this stage.
What are your lifts at the moment? DL, squat, power clean, DB bench, BB bench, BB standing military, 45 deg BB row or pendlay row and 45 degree sled leg press (to 90 degrees)?
And about the gyno, if you have the cash, GET RID OF IT, man. Why live with it? PM prof X for some info if you like…and pony up. YOu’ll be GLAD you did.
[quote]juanjromero wrote:
Dave.F wrote:
Just a quick heads up you look like you have a slight case of gyno by the looks of those side shots but I may be wrong!
Anyways on another not 23 pounds gained is no easy feat! good for you man keep at it!
Yes, I had gyno/fat since I recall, i did not know what it was. I am trying to get rid of it. Hope not gaining fat to avoid it grows again.
Thanks for your words.[/quote]
“Maximum Drug-Free Potential Measurements Calculator”
so some brilliant scientist has figured out the entirety of muscle building ? well we might as well give up then
[quote]tribunaldude wrote:
Looking good, amigo. At your age (not old by any means, just not optimal) I’d urge you to think hard about supplementation (Alpha Male, Se7en, etc) since you are clearly inclined to put on size. I know many will tell you losign fat is difficult at a higher age, but gaining muscle is EVEN more so. The super squats prog is great for you at this stage.
What are your lifts at the moment? DL, squat, power clean, DB bench, BB bench, BB standing military, 45 deg BB row or pendlay row and 45 degree sled leg press (to 90 degrees)?[/quote]
I proudly went from 20x135 and yesterday I reached the 20x205 in one month of 20reps squat. Also i did 5x245 after that. I happily DLifted 6x275pounds 3 sets. Consider that I has been not athletic at all.
Leg pressing: 3x8x210. Benching is my weak point, I am stuck at 155, my wrist hurt and have no partner to help me. I am aware of my limitations but I am willing to work harder to overcome. Any advice is welcome as always.
Its kinda strange to see some1 with big legs but a relatively small upper body…
Go MUCH MUCH heavier on the leg press. Experiment with heavy partials. 210pounds is pathetic for someone with decent legs (like you). Even 210 kilos is bad for someone squatting 245x5.
155 on the bench is something you need to work on. Deadlift is not too bad but needs improvement. For the moment, try to focus on strength gains. Give the 5x5 with a separate arm-only day a try. People who established their ize base in their teens can afford not to focus on gaining strength later on.
As a natural who’s still building his base in his 40’s you should focus on getting stronger as that is the only thing that will imprint a size base now. I feel you are lean enough to focus on mass gaining, but I have no idea how much fat gain is tolerable for you. Carb cycling is a good way to limit fat gain and raise calories sufficiently for strength gains. Focusing on scale weight is not a good idea at your age imo…shoot for weight on the bar and eat enough to get stronger.
Set some targets to shoot for in a variety of lifts and work towards them. Going heavy on the deadlift and incorporating rack chins and rack deads (above the knee) will help your back width. At your age, I wouldn;t recommend too much DLing though…maybe heavy DL’s once in 2 weeks once you pass three plates? The barbell row is something you should try if you haven;t done it before.
Also, I feel knee wraps and a lifting belt are mandatory at your age but I’ll let someone else comment on that. No point in risking injuries when going heavy.
[quote]juanjromero wrote:
What are your lifts at the moment? DL, squat, power clean, DB bench, BB bench, BB standing military, 45 deg BB row or pendlay row and 45 degree sled leg press (to 90 degrees)?
I proudly went from 20x135 and yesterday I reached the 20x205 in one month of 20reps squat. Also i did 5x245 after that. I happily DLifted 6x275pounds 3 sets. Consider that I has been not athletic at all.
Leg pressing: 3x8x210. Benching is my weak point, I am stuck at 155, my wrist hurt and have no partner to help me. I am aware of my limitations but I am willing to work harder to overcome. Any advice is welcome as always. [/quote]
[quote]tribunaldude wrote:
Go MUCH MUCH heavier on the leg press. Experiment with heavy partials. 210pounds is pathetic for someone with decent legs (like you). Even 210 kilos is bad for someone squatting 245x5.
155 on the bench is something you need to work on. Deadlift is not too bad but needs improvement. For the moment, try to focus on strength gains. Give the 5x5 with a separate arm-only day a try. People who established their ize base in their teens can afford not to focus on gaining strength later on.
As a natural who’s still building his base in his 40’s you should focus on getting stronger as that is the only thing that will imprint a size base now. I feel you are lean enough to focus on mass gaining, but I have no idea how much fat gain is tolerable for you. Carb cycling is a good way to limit fat gain and raise calories sufficiently for strength gains. Focusing on scale weight is not a good idea at your age imo…shoot for weight on the bar and eat enough to get stronger.
Set some targets to shoot for in a variety of lifts and work towards them. Going heavy on the deadlift and incorporating rack chins and rack deads (above the knee) will help your back width. At your age, I wouldn;t recommend too much DLing though…maybe heavy DL’s once in 2 weeks once you pass three plates? The barbell row is something you should try if you haven;t done it before.
Also, I feel knee wraps and a lifting belt are mandatory at your age but I’ll let someone else comment on that. No point in risking injuries when going heavy.
juanjromero wrote:
What are your lifts at the moment? DL, squat, power clean, DB bench, BB bench, BB standing military, 45 deg BB row or pendlay row and 45 degree sled leg press (to 90 degrees)?
I proudly went from 20x135 and yesterday I reached the 20x205 in one month of 20reps squat. Also i did 5x245 after that. I happily DLifted 6x275pounds 3 sets. Consider that I has been not athletic at all.
Leg pressing: 3x8x210. Benching is my weak point, I am stuck at 155, my wrist hurt and have no partner to help me. I am aware of my limitations but I am willing to work harder to overcome. Any advice is welcome as always.
[/quote]
I agree with you with the poundages because I know those are junior range. But I am doing anything to bring them to better range. Remember: I started this year and hope to reach a decent base on this year. Leg presses I am not sure why it is pretty hard to do it. Maybe is because I do leg presses after my squats, never tried on its own. The only thing that really feel frustrated is on benching, with DBs I use the 60pound db on each hand, but when I go to the bar I don’t improve, I think that I am just affraid of doing it by myself, will try to get a partner.
Thanks for warnings but I don’t feel my age so burden, maybe it is because i never trained before and then whatever happens is improvement to me. But I am/will be carefull about, working out with slowly but steady pace.
[quote]Dave.F wrote:
Just a quick heads up you look like you have a slight case of gyno by the looks of those side shots but I may be wrong!
[/quote]
I was thinking the same thing
keep it up man
[quote]mjc381 wrote:
Dave.F wrote:
Just a quick heads up you look like you have a slight case of gyno by the looks of those side shots but I may be wrong!
I was thinking the same thing
[/quote]
It is very soft, i was really fat in my 20’s. (I hate them)
Juan, what did I tell you? Are you taking some fish oil? BCAA? Eating lots of good food and keeping those calories high?
Are you sticking to heavy, basic compound movements? Are you improving your lifts every week? In weight or volume? Are you getting plenty of rest?
Then you’re doing great. Now you just need to add in one more factor - patience. You will need time to see big changes, so don’t keep scrutinizing yourself. There’s nothing wrong with charting your progress carefully, but give it some time.
Let’s say you do everything right for the next 16 weeks - that’s four months - then post some new pics. That should give you time to make some noticeable changes, especially with your work ethic.
Good luck!! : )
[quote]dwall33 wrote:
Its kinda strange to see some1 with big legs but a relatively small upper body…[/quote]
Well, I workout to avoid becoming chicken leg. I think that I workout better my lower body because my wrist has hurt all the year. It is ironic that it get hurt by listening a guy who dear me to do heavier weights without my body beeing prepared to do so.
the main problem is not of upper/lower imbalance, it is all my body beeing pretty small. 
My chest has expanded a lot on this year, I have previous pics. and I can see a development to bring it just to “regular guy” condition. For many years, the heavier thing I deadlift was my briefcase, I curl lots of mugs of coffe, squat on my desk and bench on the car steer whell. i was pretty skinny fat. i was feeling like an old man. I will blog all this stuff, because I know this forum is for rating the body despite the effort. But to me, it has been a quest just to bring my body to a regular condition. now my will is to become better than regular, and for that matter, my personal rating just measures the improvements relative to myself and that is why I am so careless about what others expect from a man my age. I do take the advice, which is of prime quality here.
[quote]SkyNett wrote:
Juan, what did I tell you? Are you taking some fish oil? BCAA? Eating lots of good food and keeping those calories high?
Are you sticking to heavy, basic compound movements? Are you improving your lifts every week? In weight or volume? Are you getting plenty of rest?
Then you’re doing great. Now you just need to add in one more factor - patience. You will need time to see big changes, so don’t keep scrutinizing yourself. There’s nothing wrong with charting your progress carefully, but give it some time.
Let’s say you do everything right for the next 16 weeks - that’s four months - then post some new pics. That should give you time to make some noticeable changes, especially with your work ethic.
Good luck!! : ) [/quote]
I am taking fish oil every night. Taking the BCAA and eating a lot, my waist had increased 1" (I can live with that, shirt are shrinking mainly on sleeves and pants also. Is that or I am growing! :), I am eating 7-8 times a day, i drink a lot of water before bed and wake up to piss and eat, I do it once. Now hunger awakes me, sometimes I eat cottage, egg white (2). I almost double my intake and started gaining 1 pound per week. Rest is my weak point, I work for 4 companies (IT remote manager) and give a 24/7 service and some times I dont rest enough. I started taking melathonin and now I wake up very rested, in fact I am not sure, but I wake up feeling more rested and my weight increased at the time of taking the melatonin.
Any other suggestions?
[quote]tribunaldude wrote:
Go MUCH MUCH heavier on the leg press. Experiment with heavy partials. 210pounds is pathetic for someone with decent legs (like you).
[/quote]
I did confirm with the guy on the gym about the weight I was doing on leg press. The machine is old and has been painted several times, I was calculating each plate at 15pound, but he told me it is 20pound each plate, I am leg pressing 14plates x 20pound = 280pounds, after the squats. Next week I will try to increase and rest from squat to figure out my 1RM on leg press.
Nope - that’s about the size of it.
Just keep working, keep things firing on all cylinders in the gym and in the kitchen, & give it some time - I mean really give it some time.
[quote]SkyNett wrote:
Nope - that’s about the size of it.
Just keep working, keep things firing on all cylinders in the gym and in the kitchen, & give it some time - I mean really give it some time.
[/quote]
Are you aware of how old Am I? 
don’t get it the size thing… shall you explain? I really want to become strong enough (upper body) to squat more. It is an small city, most guys don’t squat as much as I am, if you think I look crappy, imagine what they look like if I am in better shape than most of them. There is just a couple of strong guys who squat a lot (405). The thing is different here, most people goes to the gym just to excercise, i think that in your place, most gym goers are bbuilding or strongbuilding. are more focused on something.
First of all, I don’t think you look crappy. And I know how old you are - I’m 41.
I’ve been training for 20 years, so even though we’re around the same age, I understand that the situation is not the same.
However, it doesn’t matter how old you are, this takes time. You can’t rush the process. Obviously, steroids would decrease the time frame in which you’d gain LBM, but you’re not going that route.
So, in order to gain strength & size, the two most important things for you are to continue training hard and heavy on the basic compound lifts, and eat like a fucking horse. Seriously, that’s it. There are no secret exercises or other mysterious shit you don’t know about holding you back.
Strength and size gains aren’t strictly linear either - you may plateau for a bit, but then suddenly you’ll hit new PR’s in the gym every session. So, don’t expect to add 5 lbs to the bar infinitely - that doesn’t happen.
Don’t forget that increasing volume is another way to spur growth - not just lifting heavier. Mix up both and you’ll likely have continued success.
If there’s any secret equation, it’s simply - Hard work + Consistency over Time = Results.
[quote]SkyNett wrote:
First of all, I don’t think you look crappy. And I know how old you are - I’m 41.
I’ve been training for 20 years, so even though we’re around the same age, I understand that the situation is not the same.
However, it doesn’t matter how old you are, this takes time. You can’t rush the process. Obviously, steroids would decrease the time frame in which you’d gain LBM, but you’re not going that route.
So, in order to gain strength & size, the two most important things for you are to continue training hard and heavy on the basic compound lifts, and eat like a fucking horse. Seriously, that’s it. There are no secret exercises or other mysterious shit you don’t know about holding you back.
Strength and size gains aren’t strictly linear either - you may plateau for a bit, but then suddenly you’ll hit new PR’s in the gym every session. So, don’t expect to add 5 lbs to the bar infinitely - that doesn’t happen.
Don’t forget that increasing volume is another way to spur growth - not just lifting heavier. Mix up both and you’ll likely have continued success.
If there’s any secret equation, it’s simply - Hard work + Consistency over Time = Results. [/quote]
Thanks man, I will continue doing what you say. I am not that hurried up, I am aware of the time frame, that is what keep me impatience.