Experienced lifters help me out please(video inside!)

[coyfish]

So a little background first. I have been lifting for about 4-5 years. I am an ectomorph and I started out a puny 5"10 140ish in high school. I bulked to about 175 and then cut down to where I have been maintaining for over 2 years now. 5"10, 168, ~11% Bf. I have always been big into soccer so my goal was never to be huge. In fact the reason I cut from 175 was that I felt uncomfortably large. . . at least my arms.

I have always been happy with my results. My body looks good but its not like . . . "damn." At least not to me. I train 100% and I lift hard and short because of my bodytype. When I was bulking I probably ate upwards of 4500 cal's a day of clean food. Because I try so hard I see no reason why I shouldn't look even better. To me it seems like because of my bodytype the only option I have is to lift hard and heavy via bulk / cut cycles. I can't "chisel" or fine touch anything like other more mesomorphic people seem to be able to do. I watch videos about guys doing HIIT, blood and tears workout, p90x, etc. and I don't see how that type of stuff can help me at all.

Over the past couple years (maintanance) it feels like nothing I do makes a difference. I have gotten slightly stronger overall but really diet changes, radical routine changes, etc seem to do nothing. I used to alternate HIT, regular training, then HIIT but I stopped because it wasn't worth the energy. Lifting traditional heavy splits is all I have been doing lately. I eat about 2800 calories a day. Doesn't really matter if I eat 100% clean (which I have no prob doing) or eat fast food every day . . . my bodyfat doesn't budge.

Sorry if I bored you but please help me take things to the next level. I actually just started taking creatine (today) which I am optimistic will help me break into the next stage but im still looking for tips. I want a balanced body like scott herman from youtube. Obviously I can't look exactly like him but that is the BF / size goal. What should I do? One thing I notice is my chest is weaker and my arms are very strong. I am very strong all around though so im not sure if thats even the problem.

So far what i have been thinking is to bulk and stop training arms altogether. I think they are too big and make me look unbalanced especially since my chest is smaller. I don't know if its genetics shape or actual weakness. My best bench is 225 for 7 reps (i dont max, last rep I had a spot). Ill just stick to the basics (deads, squats, mil press, bench press with a little isolation here and there).

Thanks for your help guys and here is a youtube video of me posing like an idiot. I can't put my finger on why I am not happy but I think my arms are too big and my chest is too small. Maybe im wrong.

YouTube Video

 

[Hubauer]

So far what i have been thinking is to bulk and stop training arms altogether. I think they are too big and make me look unbalanced especially since my chest is smaller.

Your arms are too big? With a comment like that on this forum, you have unleashed a storm upon yourself of which you cannot even imagine...

 

[Hubauer]

In all seriousness, post the routine you're currently using, including sets and reps and I bet you'll get some solid advice.

 

[Zaphod]

You're being too self-conscious. Your arms are just a bit out of proportion but nothing freakish. Enjoy that you have big arms. Some of us, like myself, have to work extremely hard for every little bit of size and strength gains. That's just my opinion.

Do what Hubauer said and post up your routine. The more experienced folks can probably help you out.

 

[Gazhole]

Also be clearer about your goals. What exactly are you wanting to achieve?

 

[natural1]

I wouldnt say you arms look overly big in contrast to the rest of your body, but cutting them out to a degree wouldnt be the worst thing in the world. They would still get hit pretty good with pullups and dips along with the major compounds.

Sorry to be blunt but your back does not seem to have much defenition at all! i noticed you havent mentioned pullups above. These exercises alone could have a big effect on your overall shape. so maybe try and hit them wile doing this bulking cycle.

im no pro, but like what was said above. post your routine and im sure ull get some good advice

 

[coyfish]

I didn't mean my arms are hulk arms lol. I just meant they are too large in proportion to the rest of me. Or the rest of me is just too small . . . however you want to look at it. I don't really see that as a good thing but whatever . I do pullups weekly and I love doing bent over rows. I agree my back is lacking but ironically I feel it is my strongest area. Interesting. Well thanks for the tips and here is my routine. I used to cycle HIT, HIIT, and traditional (what I do now) but nothing made any difference so I just stuck to one.

I change grips and exercises weekly but here is a typical 4 workout cycle. I workout 3 days a week so one workout carries over into the next week.

#1 Chest.

Bench Press: 135 X 10 warmup, 155X 10, 185 X 10, 205 X 8-10, 225 X 6-8
Incline DB press: 50 X 10 warmup, 60 X 8, 70 X 6-8
Cable flies: Dont remember exactly. Depends which machine / grip size I use. I think around 70 X 10, 80 X 8, 90 X 6
Dips, weighted push ups, machine chest press . . . I vary this weekly

#2 Back / shoulders

Bent over db rows: 55X10 warmup, 70 X 10, 80 X 8, 90 X 7
Pull ups: Usually do neutral grip but am going to do strictly wide grip to hit lats harder.
10 reps, 10 reps, last one usually ~8
Overhead military db press: 50 X 10, 60 X 8-10, 70 X 6-8
Front / lateral raises: 20 X 10, 25 X 10, 30 X 8
Row machine . . . not sure exactly how much here. Usually finish around 120 X 6

Workout 3: arms. No need to list this.

Workout 4: legs / lower back. I have a pelvic tilt so I don't lift that heavy. Focus on form and controlled reps.

Deadlifts: 135 X 10 warmup, 225 X 10, 250 X 8, 275ish X 8
Squats: 135 X 10 warmup, 225 X 10, 250 X 12, 250 X 12
leg press: each machine varies so much doesn't matter.
leg extensions and lunges or hamstring curls.

Thanks for your help guys I appreciate it. I am just trying to figure out what I want to do. Is it because I am simply too "fat" that the shape I wan't doesn't show or am I just not big enough? I don't want to be huge but a good looking 168 lbs like a UFC fighter would look like at that weight. And I want to maintain that. Is it unreasonable or possible?

 

[Marat]

So is your goal to grow bigger? If so, up your calories.

Also, I'd recommend moving deadlifts to your arms day and throwing in some glute ham raises, reverse hyperextensions, or good mornings on that same day. Pick two and go about 5x10. On your squat day, swap the leg extensions for front squats and ditch the hamstring curls. Similarly, I wouldn't recommend squatting and deadlifting on back to back days. Finally, swap the dumbell presses for the (standing, military) press and do that movement first on that day.

Doing so will focus your training more on the lifts that have the greatest systemic response. You haven't mentioned any particular injuries so there's no need to dance around with leg extensions and movements like that.



You'd also be better served to spend some time at higher intensities. How do you periodize your loads?

 

[coyfish]

What benefit would lifting faster give me if thats what you mean by intensity. In terms of true intensity though I always lift until I can no longer perform a rep with proper form. That is partial failure (not complete dropset failure) at high weight. Should I do more dropsets or higher rep stuff?

I rest between heavy sets for a couple minutes so I can lift as heavy as possible. I do abs every workout which I didn't mention but my workouts take 45 minutes including abs.

My goal is to have a physique like scott herman or a UFC fighter at 168ish lbs. I am at that weight but I guess I don't have enough muscle mass to have the figure I want. Unless my genetic shape is just like this. I know how to cut or bulk, that isn't the problem. I am just trying to make up my mind before making that commitment. I am a hardgainer in medical school and when I bulked back in my HS days I was eating well over 4K clean calories a day. That was brutal. Right now with my lifestyle I have a hard time getting my maint food in so eating 4K to bulk will be a big move for me. As you can see in the video I am not a big person. My wrists / ankles / frame is small.

 

[Marat]

You need to bulk to reach your goal.

Increasing strength will allow you to load more weight onto your body -- this will allow you to grow more readily at this point in your training chronology. This is where intensity comes in.

Intensity refers to the weight being used relative to your 1 rep maximum. For instance, if you are lifting the main movements (bench, squat,deadlift) in the 8-10 rep range, you are lifting at approximately a 75% intensity. In order to get stronger (and grow) you need to spend more sets time lifting in the 85-95% intensity. That means more sets where you are lifting at about 3-5 reps or so.

In addition to a sufficient caloric surplus, the relatively heavier weight will facilitate growth.

The modulation of weight is referred to as periodization. Frankly, if you aren't interested (I don't blame you if you aren't, it takes time) in learning all the ins and outs of create a 'proper' training regimen, I recommend just picking up 5/3/1 by Jim Wendler. Everything will be very very simply laid out and you'll experience solid results without needing to do much homework.

If you feel like doing the homework, I can point you to those resources.

 

[LAM]

you arms are more defined so they appear larger than some of your other body parts. some basic muscle symmetry guidelines are:

Neck, Upper Arms & Calves - should all roughly be the same size
Upper Leg - Should be a good 10" greater than the calves

 

[coyfish]

Thanks for the help guys. Marat I will take your advise and start loading more weight. Going to really focus on lats because I am lacking there bigtime. My torso is too square I think. I usually work out alone but its time to get a spotter. I actually just started taking creatine and I hit chest on saturday for the first time and wow I was much stronger. I got 225 X 8 reps and usually I am lucky if I get 6 on the last one.

Ill look into the book. I have read hundreds of hours of workout and nutrition stuff. Not to mention the cellular aspect in med school that I love learning about. I consider myself pretty knowledgeable and I know how to bulk / cut but just want to make sure I didn't make a mistake. Thanks guys.

 

[Marat]

Sounds good, let us know how it goes.

 

[Gissurjon]

am i the only one whos turned on?

 

[Hoglander]

am i the only one whos turned on?

No but... I really liked the black pussy cat in the vid. The human was like a desperate "Look at me." The kitty was like a totally casual "No, look at me ; ) " Well, that plus the way he petted the kitty and hid his pants and underwear.

 

[Finetuned]

Man anyone else had to turn their heads to watch that video, put a strain on my neck buddy. Put the camera in the upright position next time please.

 

[coyfish]

What can I say . I love my cat. Hes my companion when med school studying gets me down.

 

[coyfish]

Man anyone else had to turn their heads to watch that video, put a strain on my neck buddy. Put the camera in the upright position next time please.

yeah sry i just got the camera and was excited to get a video up. It is one of those handheld ones (like the flip) but it doesn't stand up straight without some sort of mount. The side of it is flat so I just laid it down like that.

 

[Hoglander]

What do you feel about your abs at your height and weight?

 

[coyfish]

I had heavy school crap for the past 3 months so I stopped doing cardio and was lucky if I got to the gym twice a week. So im pretty unhappy right now because I have probably gained 1% BF or so.

They are visible but I am not proud to show them off.

I am going to bulk 5-7 lbs to 175ish over the next 2-3 months (see where creatine takes me lol) and then probably cut down. No clue how much weight I will have to drop to get around 8-9% assuming im around 11-12% now. Need to buy some calipers. I don't like being "big" but I would rather bulk and then cut rather than cut and not be happy with size.

My goal weight is what I am now but minus the fat of course.

 

[assassin]

Where is foreman rules