First off, you have a good physique and are strong for your size. No reason to be upset about either of those things from where I’m standing.
I see you’re doing a 5/3/1 variation. Are you taking your deload weeks and REALLY deloading (following the prescribed percentages for main work, cutting down on assistance work, and dropping most hard conditioning)? If so and you’re still overtrained, your overall volume might be too high or you’re not eating enough. Honestly you have a good build and solid strength base, so if you just focus on improving strength and adding some size consistently, you’ll be in a very good place in a year or two. Stay on 5/3/1, eat a lot of good food, run hills or do straight up sprints for conditioning a couple days a week, and stop worrying about everything so much.
[quote]flipcollar wrote:
I’m really thrown off by your numbers. You have 16" arms, and bench 360, at a 200 bodyweight? 2 things stand out about that. First off, a 360 bench puts you well beyond the ‘beginner’ label.
The other thing is, your arms are realllllllly small for that combination of bodyweight and strength. I don’t see 360 bench presses every day, and it’s extremely rare to see that from someone with 16" arms. Especially if you’re carrying any bodyfat at all, which it sounds like you are, since you have a 35" waist.
Got a vid/pictures? I’m not calling you a liar, I’m just really curious what your build looks like for all of this to add up.
As far as advice goes: any idea what your total calorie consumption is on a daily basis? You may not be eating enough. Are you getting quality fats in your diet? It looks like you’re not based on the food choices you posted, but it really depends on how you’re cooking these foods.[/quote]
Lol just to be fair and hive you a laugh at 220 at 5’6 my arms just under 17 and I am good for 350 bench right now… My arms are smaller than my penis and its not even that impressive
[quote]flipcollar wrote:
I’m really thrown off by your numbers. You have 16" arms, and bench 360, at a 200 bodyweight? 2 things stand out about that. First off, a 360 bench puts you well beyond the ‘beginner’ label.
The other thing is, your arms are realllllllly small for that combination of bodyweight and strength. I don’t see 360 bench presses every day, and it’s extremely rare to see that from someone with 16" arms. Especially if you’re carrying any bodyfat at all, which it sounds like you are, since you have a 35" waist.
Got a vid/pictures? I’m not calling you a liar, I’m just really curious what your build looks like for all of this to add up.
As far as advice goes: any idea what your total calorie consumption is on a daily basis? You may not be eating enough. Are you getting quality fats in your diet? It looks like you’re not based on the food choices you posted, but it really depends on how you’re cooking these foods.[/quote]
Lol just to be fair and hive you a laugh at 220 at 5’6 my arms just under 17 and I am good for 350 bench right now… My arms are smaller than my penis and its not even that impressive :([/quote]
those numbers actually make more sense in my head. As a side note, I hate how small my arms are. At my height, 16" arms kinda blows.
Its true do you know how sad and how bad it hurts when I’m fully erect and she is like how long is it going to take you to get up I have been sucking you for like 10mjns… One even made me wear a strap on :‘(:’(:‘(:’(
[quote]Yogi wrote:
a 16 inch arm when you’re ripped is a really good size. 17 inch arms used to win the Olympia once upon a time…
[/quote]
You’re probably right. Hanging out too much on the internet tends to distort perspective, as does reading Professor X posts that suggest anything less than 18" is a sure sign of malnutrition.
[quote]Reed wrote:
Its true do you know how sad and how bad it hurts when I’m fully erect and she is like how long is it going to take you to get up I have been sucking you for like 10mjns… One even made me wear a strap on :‘(:’(:‘(:’([/quote]
You’re stronger and leaner than I am, so ignore this if you want, but it sounds like you’re dragging ass at the gym, kind of confused about what your goals should be, but ready to move on.
That being said, to help with the general outlook and energy levels, I would take 2-3 weeks and ease back a little… not doing cardio (maybe some walking), and stick an additional rest day between each lifting session… maybe reducing the food a bit to match the reduced expenditure. This should help with the motivation in addition to getting the metabolism going again. Following that, I would begin reverse dieting (slowly increasing the amount of carbs/fat you eat over time, while trying to limit weight gain) until you are eating enough to be putting on the muscle.
I’m serious about taking it easy for a couple weeks. As soon as I did this, I dropped 2 lbs within a week, I felt like I had more energy, and my hormones felt like they were in a much better position. My appetite also increased.
I thought I would ask you what kind of workout routine you recommend? Is there a program I can find online that will help me build mass? Do you know of any? Thanks in advance
[quote]npane171 wrote:
I thought I would ask you what kind of workout routine you recommend? Is there a program I can find online that will help me build mass? Do you know of any? Thanks in advance[/quote]
Building mass has less to do with the routine itself and more to do with your diet and consistency.
Meaning, You could pick any routine and still gain pounds of muscle, but you can’t really wing it on the diet and consistency.
How well do you understand foods/nutrients/cals? If you feel like you have room to grow then check out ‘Eric Helms’ and his ‘Muscle and Strength Nutritional Pyramid’.
As far as a routine goes, this article written by Chris Colucci is a great starting point. The 11 Body Part Split
Pick a layout that fits your preferences and then populate it with a few exercises.
If you’d rather go with a ‘tried and proven’ program, one that has built countless of monsters - then check out Jim Wendler’s templates that exist on tNation.com.
