I as mainly wondering what I’m lacking the most. I’ve been constant with the gym for a year and 2 months. I was also wondering if my shoulders looked average or narrow. I know I’m not wide;(.
You are lacking everything. Focus on getting bigger.
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You’re lacking across the board. Keep training and make sure your diet is in line with your goals. 1.2 years training is nothing in this game.
What training plan are you following?
More lats. Like the others guys said, work on everything. But hit your lats more too.
Man that sucks to hear, I don’t think my routine is that bad.
Here’s my upper body routine:
Shoulder press: 110 for 40 reps
Tricep extensions: 125 for 40 reps
Bicep curls: 125 for 40 reps
Lat pull downs: 145 for 40 reps
Different variant of a lat pull down machine: 4 45 plates
Chest press: 160 pounds for 40 reps
Pectoral fly machine: 145 for 20
Rear fly: 145 for 20
Overhead press: 140 for 30 reps
Dual pulley row: 70 for 40 reps
Lateral raises: 25 for 45 reps
Incline bench press: 90 for 25 reps
Dumbbell pullover: 45 for 36 reps
Pull ups: 25
Dips with chain: 25
Abdominal crunch: 110 for 30 reps
Oblique crunch: 25
And then I do 4 different abs workouts. I’m 188 currently at 5’9. I was 205 3 months ago but I was mainly fat I believe. I haven’t been trying to cut intentionally, I’m lowkey afraid I lost a little muscle.
Are all those reps in a single set?
No it’s not. I’ll do 20 and then do 10 and take a break before I do another 10.
That is a terrible upper body session. Too much volume, odd order, rep/set scheme. Your form is likely bad as well, those numbers do not make sense.
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I’m pretty sure my form is good on everything. Before I start a new exercise, I make sure my form is on point by researching the right form.
Thanks for being honest man;). What should I do to fix it? I’m still somewhat of a gym noobie.
I wasn’t saying your physique is bad you just haven’t had enough time to properly develop it. Building muscle takes a long time.
Can you explain how you implement that WO? Is that a weeks worth of movement or are you doing all of that in one session on multiple days?
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Not mine but, I like it. Change exercises if needed but, they are meant to hit all areas of the body as is.
𝗗𝗔𝗬 𝟭: 𝗨𝗣𝗣𝗘𝗥 𝗔
Exercise 1: Clavicular Pecs Machine Press — 2x5-10 @ 0-1 RIR
Exercise 2: Chest Supported T Bar Rows W/ Pronated Grip — 2x5-10 @ 0-1 RIR
Exercise 3: Seated Pec Fly Machine — 2x5-10 @ 0-1 RIR
Exercise 4: Wide Grip Assisted Pull-Ups — 2x5-10 @ 0-1 RIR
Exercise 5: Cuffed Single Arm Cable Lateral Raises — 2x5-10 @ 0-1 RIR
Exercise 6: Seated Dumbbell Curls Supinated Grip — 2x5-10 @ 0-1 RIR
Exercise 7: Dip Machine — 2x5-10 @ 0-1 RIR
𝗗𝗔𝗬 𝟮: 𝗟𝗢𝗪𝗘𝗥 𝗔
Exercise 1: Leg Extensions — 2x5-10 @ 0-1 RIR
Exercise 2: Seated Leg Curls — 2x5-10 @ 0-1 RIR
Exercise 3: Pendulum or Hack Squats — 2x5-10 @ ~1 RIR
Exercise 4: 45° Extensions — 2x5-10 @ ~1 RIR
Exercise 5: Glute Bridge Machine — 2x5-10 @ 0-1 RIR
Exercise 6: Calf Press — 2x5-10 @ 0-1 RIR
Exercise 7: Ab Crunch Machine — 2x5-10 @ 0-1 RIR
𝗗𝗔𝗬 𝟯: 𝗢𝗙𝗙 𝗼𝗿 𝗭𝗢𝗡𝗘 𝟮 𝗖𝗔𝗥𝗗𝗜𝗢
𝗗𝗔𝗬 𝟰: 𝗨𝗣𝗣𝗘𝗥 𝗕
Exercise 1: Sternal Pecs Machine Press — 2x5-10 @ 0-1 RIR
Exercise 2: Wide Grip Lat Pull-Down — 2x5-10 @ 0-1 RIR
Exercise 3: Seated Cuffed Low to High Cable Flys — 2x5-10 @ 0-1 RIR
Exercise 4: Chest Supported Machine Rows W/ Neutral Grip — 2x5-10 @ 0-1 RIR
Exercise 5: Seated Machine OHP — 2x5-10 @ 0-1 RIR
Exercise 6: Seated Dumbbell Curls Neutral/Hammer Grip W/ Upper Arm Support — 2x5-10 @ 0-1 RIR
Exercise 7: Single Arm Tricep Cable Push-Downs — 2x5-10 @ 0-1 RIR
𝗗𝗔𝗬 𝟱: 𝗢𝗙𝗙 𝗼𝗿 𝗭𝗢𝗡𝗘 𝟮 𝗖𝗔𝗥𝗗𝗜𝗢
𝗗𝗔𝗬 𝟲: 𝗟𝗢𝗪𝗘𝗥 𝗕
Exercise 1: Seated Leg Curls — 2x5-10 @ 0-1 RIR
Exercise 2: Leg Extensions — 2x5-10 @ 0-1 RIR
Exercise 3: SLDLs — 2x5-10 @ ~1 RIR
Exercise 4: Leg Press — 2x5-10 @ ~1 RIR
Exercise 5: Calf Press — 2x5-10 @ 0-1 RIR
Exercise 6: Adduction Machine — 2x5-10 @ 0-1 RIR
Exercise 7: Ab Crunch Machine — 2x5-10 @ 0-1 RIR
𝗗𝗔𝗬 𝟳: 𝗢𝗙𝗙 𝗼𝗿 𝗭𝗢𝗡𝗘 𝟮 𝗖𝗔𝗥𝗗𝗜𝗢
3+ min rest for working sets.
It’s all in one session if I’m being honest. I’ll do upper one day and do legs the other day. Then I take a rest day and repeat after that;). I’m usually in the gym for 3 hours on upper body.
This is where your problem is. Way too much time in the gym for one session and way too many exercises for a single day.
Let’s get this fixed for you.
How many days per week do you have that you can train?
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I appreciate it man! Thanks for being honest. I’ll try and add some of this to my routine.
Tbh time isn’t really that much of a problem for me. My schedule is pretty open at the moment:). Yeah I’ve kinda been coming to that conclusion lately lmfao. I’m open ears, let me know what you think the best course of action is. Off topic but holy shit your jacked brother, teach me your ways👀
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Let know how many days per week you wanna lift and I can help put a plan together for you.
We didn’t see any leg pics so I’m assuming they have the same development level as the rest of your body parts. That being said an all around program with no specific muscle group requirements will be best to start.
Thanks for the compliment. Take a lot of time and commitment to build a good physique. You have a good start you just need to get training in check and eat for your goals.
Check out my log. You can see the plan I’m using. I’m on a five day split with arm focus.
I’m in the gym for about an hour on weights and then whatever cardio I’m doing at the time. Never more than 1.5 hours total unless I’m contest prep then I will have multiple cardio sessions.
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I think you’re just lacking time. A year is a start.
Keep lifting and getting advice here as you go. Time under the bar will be the biggest factor but certainly you already have smart dudes here helping make that time more efficient.
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IMO, the first couple years for most all people is all foundational work. Almost everything works to build muscle.
IMO, soon your focus should change to getting strong in all compound movements. Drop your top rep range to 8 to 10 reps at near maximum capability. I see no benefit in getting a very last rep with poor form doing any compound exercise.
It was my philosophy to “get stronger to get bigger.” Whatever you do, don’t get fatter to get bigger.
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Honestly, with the way my schedule is I could lift every day if I wanted. Is there anyway I can still do a full upper body workout instead of a split? If it comes down to it, I can do a split tho. It’s just full upper body is all I’ve ever done, I just think it’s simpler for me lol. I have a decent workout plan for my legs I think.
Here’s my leg routine:
Squats:
110 for 10 reps
140 for 10 reps
150 for 10 reps
180 for 10 reps
Keep in mind I’m not adding the bar weight.
Calf raises:
160 for 50 reps
Leg extensions:
175 for 40 reps
Leg curl:
125 for 40 reps
Seated leg press:
270 for 40 reps
Hip addiction machine:
210 for 40 reps.
So random question, is it ok to post a photo just wearing underwear? I don’t usually post my physique, so idk if that’s something you can do or not.
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