updated pics 6 months progress

[youngmuscle123]

19 years old, 6'1, 210 lbs...6 months ago (First pics 6'1 215 lbs....critique? todays

[youngmuscle123]

a couple more

[doolo]

Looking bigger and leaner, nice. You squeeze a cycle in those 6 months or is that pure grit and genetics?

[1down5up]

Nice job man.

[youngmuscle123]

all natural...just got the diet in check and sped up the pace of my workouts to lean out and still try n put on some muscle

[welshmaster]

Looking good man, goes without saying there's a big difference.
How's the leg progress?

[skitz1]

Your arms are looking a lot bigger and ripped. How much did they increase by?

[youngmuscle123]

Your arms are looking a lot bigger and ripped. How much did they increase by?

Actually they are 17 inches in both but leaning up a bit as well as adding a little size made all the difference.

[youngmuscle123]

Looking good man, goes without saying there's a big difference.
How's the leg progress?

Haha yaaa we don't talk about the legs man. Damn things are a weak point for me and I began lifting never really doing squats so I've been playing catch up for awhile. Basically just a standard case of chicken legs.

[AdamGH]

Haha yaaa we don't talk about the legs man. Damn things are a weak point for me and I began lifting never really doing squats so I've been playing catch up for awhile. Basically just a standard case of chicken legs.

I use to be like that to. What I did to get into working out my legs was keeping it simple. Say just 2 exercises is all. Squats always being one of the exercises. Then as I saw myself grow, I started to look forward to leg days more and more. Barbell squats are my bread and butter now. I gained a lot of size overall just doing them. Right now I don't have access to a gym though. So I do dumbbell lunges instead. They can be rough too.

[InsaneInTheMembrane]

great progress with the shoulders and the bis!! congrats...that's what training natty is all about!

[TheJuicer]

This is what can be done natty. That awesome bro....keep goin' natty for awhile bro. You def. have good gen. so max. on this. I just wish people would not jump on Steriods to they at least get to your point. Good Job!

[deano bol]

thats great gains for 6 months work dude.
do you think you could post up your diet/routine??? did you throw any cardio into that or play any sports??

im trying to prove to myself what i can do natty and am currently trying to get my diet in check. seeing results like yours in 6 months is a good benchmark to aim for personally (genes put aside) haha

but looking good dude!

[youngmuscle123]

I use to be like that to. What I did to get into working out my legs was keeping it simple. Say just 2 exercises is all. Squats always being one of the exercises. Then as I saw myself grow, I started to look forward to leg days more and more. Barbell squats are my bread and butter now. I gained a lot of size overall just doing them. Right now I don't have access to a gym though. So I do dumbbell lunges instead. They can be rough too.

Thats actually along the lines of what I was thinking, just keeping it simple with a couple exercises. I think I am going to german volume train with them and just work on the high volume to see if thats what they need for some size. Lunges can definitely be murder though, I usually just grab a 90 pound straight bar and put it on my back but I feel them to much in my ass instead of my legs so I only do them every now n then.

great progress with the shoulders and the bis!! congrats...that's what training natty is all about!

Thanks I appreciate that. I have definitely put more of an emphasis on training shoulders and back, that alone has helped the arms grow.

This is what can be done natty. That awesome bro....keep goin' natty for awhile bro. You def. have good gen. so max. on this. I just wish people would not jump on Steriods to they at least get to your point. Good Job!

Thanks, the funny thing is I was actually researching for a cycle a few months back but never got the money together. I just decided to step it up on the diet and got the results I wanted anyway, definitely glad I did too. Its funny, you see on these boards all the time all these posts talking about the diet and how its too early for steroids . It is true though dieting has made all the difference.

thats great gains for 6 months work dude.
do you think you could post up your diet/routine??? did you throw any cardio into that or play any sports??

im trying to prove to myself what i can do natty and am currently trying to get my diet in check. seeing results like yours in 6 months is a good benchmark to aim for personally (genes put aside) haha

but looking good dude!

Routine:
day 1 Chest
1)Pre exhaust dumbbell flys 3x10 (I try and go heavy on these to really tire out the chest, usually use 60lbs dumbbells)
2) Incline or Flat bench barbell or dumbbell (switch between 12,10,8,6 or 6,8,10,12 or 4x8-12)
3) Same as above but generally I use dumbbells and emphasize going deep as I possibly can
4) Dips 4x20 or failure whichever comes first
5) cable crossovers (set low or high, sometimes superset both) or pec deck or dumbbell pullover (relatively heavy but I try for 12-15 reps)
day 2 Back
1) Barbell Rows 4x8-12
2)T-Bar Rows 4x8-12
3) Wide-Grip pulldowns at bodyweight 3x8-12 in front and 2x8-12 behind the neck
4) Cable Rows 4x6-12 (heavy)
day 3 shoulders
1)Military Press 4x6-12 (front or behind the neck)
2) Arnold Press 3x8-12
3) Lateral dumbbell raises 3-4x10-15 (strict form)
4) Front dumbbell raises 3x8-12 (heavy but strict)
*Sometimes I'll superset 3 and 4
5) Bent over cable raises 3-4x10-12
day 4 legs and arms
1) Squats 4x12,10,8,6,4
2) Straight legged deadlifts 4x8-12
3) Lunges or leg press or hack squat 3x10-12
4) Leg extensions 3x10
5) Leg curls 3x10

1) Close grip bench press (incline or flat) 4x 6-15
2) skull crushers 4x6-10 (heavy)
3) Overhead tricep extensions or rope/bar pulldowns 4x6-12

1) Barbell or dumbbell curls 3-4x6-12 (heavy)
2) Preacher curls 3x8-12
3) Incline dumbbell curls (regular or hammer curls) 3-4x8-12
4) 21's (reverse grip, hammer or regular and sometimes all 3)
day 5 rest
My split has looked like this for the past few months and is the best rotation I have found for me, sometimes I'll throw in bi's on a Back day and tri's on a shoulder or chest day it all depends on how I'm feeling. Everything is variated but for the most part the routine consists of this regularly. I have a workout partner so we try and get on the weight immediately when the other gets off of it to keep the intensity up. My diet isn't really set in stone at all I basically just follow a few guidelines to keep it simple. For protein its 80 percent of the time chicken, other than that I'll eat eggs, tuna, fish, and turkey (sometimes beef). For carbs it is almost always brown rice (sometimes white if its there). I try and throw some vegetables in each meal and I'll put a little olive oil on sometimes for fat (or just eat some peanut butter) if I feel I need it that day. I eat every 2 and a half to 3 hours and if I feel I'm still a little full from the last meal to eat, thats when I make my protein shakes (usually about 2 a day). I have a minimum of 4 meals a day but depending on what I ate and how much I have had as much as 10 (very rare though), usually 6 meals though. I drink as much water as I can in a day, I go by whenever I see a faucet I take a little drink or fill up a cup (makes it really easy to get enough when I just have a gallon on me). I do no cardio though because I hate it and I gain and lose weight fairly easily so I never wanted to over do it, so I just trust the diet. However, I play basketball for a couple hours 2-3 times a week and thats about it for cardio.

[deano bol]

Thats actually along the lines of what I was thinking, just keeping it simple with a couple exercises. I think I am going to german volume train with them and just work on the high volume to see if thats what they need for some size. Lunges can definitely be murder though, I usually just grab a 90 pound straight bar and put it on my back but I feel them to much in my ass instead of my legs so I only do them every now n then.


Thanks I appreciate that. I have definitely put more of an emphasis on training shoulders and back, that alone has helped the arms grow.

Thanks, the funny thing is I was actually researching for a cycle a few months back but never got the money together. I just decided to step it up on the diet and got the results I wanted anyway, definitely glad I did too. Its funny, you see on these boards all the time all these posts talking about the diet and how its too early for steroids . It is true though dieting has made all the difference.

Routine:
day 1 Chest
1)Pre exhaust dumbbell flys 3x10 (I try and go heavy on these to really tire out the chest, usually use 60lbs dumbbells)
2) Incline or Flat bench barbell or dumbbell (switch between 12,10,8,6 or 6,8,10,12 or 4x8-12)
3) Same as above but generally I use dumbbells and emphasize going deep as I possibly can
4) Dips 4x20 or failure whichever comes first
5) cable crossovers (set low or high, sometimes superset both) or pec deck or dumbbell pullover (relatively heavy but I try for 12-15 reps)
day 2 Back
1) Barbell Rows 4x8-12
2)T-Bar Rows 4x8-12
3) Wide-Grip pulldowns at bodyweight 3x8-12 in front and 2x8-12 behind the neck
4) Cable Rows 4x6-12 (heavy)
day 3 shoulders
1)Military Press 4x6-12 (front or behind the neck)
2) Arnold Press 3x8-12
3) Lateral dumbbell raises 3-4x10-15 (strict form)
4) Front dumbbell raises 3x8-12 (heavy but strict)
*Sometimes I'll superset 3 and 4
5) Bent over cable raises 3-4x10-12
day 4 legs and arms
1) Squats 4x12,10,8,6,4
2) Straight legged deadlifts 4x8-12
3) Lunges or leg press or hack squat 3x10-12
4) Leg extensions 3x10
5) Leg curls 3x10

1) Close grip bench press (incline or flat) 4x 6-15
2) skull crushers 4x6-10 (heavy)
3) Overhead tricep extensions or rope/bar pulldowns 4x6-12

1) Barbell or dumbbell curls 3-4x6-12 (heavy)
2) Preacher curls 3x8-12
3) Incline dumbbell curls (regular or hammer curls) 3-4x8-12
4) 21's (reverse grip, hammer or regular and sometimes all 3)
day 5 rest
My split has looked like this for the past few months and is the best rotation I have found for me, sometimes I'll throw in bi's on a Back day and tri's on a shoulder or chest day it all depends on how I'm feeling. Everything is variated but for the most part the routine consists of this regularly. I have a workout partner so we try and get on the weight immediately when the other gets off of it to keep the intensity up. My diet isn't really set in stone at all I basically just follow a few guidelines to keep it simple. For protein its 80 percent of the time chicken, other than that I'll eat eggs, tuna, fish, and turkey (sometimes beef). For carbs it is almost always brown rice (sometimes white if its there). I try and throw some vegetables in each meal and I'll put a little olive oil on sometimes for fat (or just eat some peanut butter) if I feel I need it that day. I eat every 2 and a half to 3 hours and if I feel I'm still a little full from the last meal to eat, thats when I make my protein shakes (usually about 2 a day). I have a minimum of 4 meals a day but depending on what I ate and how much I have had as much as 10 (very rare though), usually 6 meals though. I drink as much water as I can in a day, I go by whenever I see a faucet I take a little drink or fill up a cup (makes it really easy to get enough when I just have a gallon on me). I do no cardio though because I hate it and I gain and lose weight fairly easily so I never wanted to over do it, so I just trust the diet. However, I play basketball for a couple hours 2-3 times a week and thats about it for cardio.

appreciate the reply mate!
this looks quite similar to my workout routine! main differences is i hardly train legs, (which i've started doing more of now) but i do squat, and i definately dont do arms on the same day. i've tried it and just doesn't do it for me, but anyways. also, i usually do a flat or incline bech first off, but see the logic in starting off with the flys!

and yer, just trying to get my diet in check! i like the fact that you follow diet principles rather than an absolute strict diet. this is what im trying to achieve but is taking some time to adjust. however am going to stay strict with the principles!

cheers for that champ!

[AdamGH]

Looks good man. I wouldn't worry about the leg extensions or leg curls to much. They are just for sculpting. I would put all of your energy in the squats. Trust me! Your legs will get big!

[deano bol]

Looks good man. I wouldn't worry about the leg extensions or leg curls to much. They are just for sculpting. I would put all of your energy in the squats. Trust me! Your legs will get big!

will squats make your hips wider??? one of the reasons i stopped doing squats was for this reason. i got up to a size 36 waist and my thighs were too bulky! i'm back down to a happy 32-33 size waist. i've just started doing squats again but am going for 10-15 reps.
whats your thoughts on this?

[AdamGH]

will squats make your hips wider??? one of the reasons i stopped doing squats was for this reason. i got up to a size 36 waist and my thighs were too bulky! i'm back down to a happy 32-33 size waist. i've just started doing squats again but am going for 10-15 reps.
whats your thoughts on this?

I never had a problem with my waist. I guess it is possible. I found this on the net about it:

"Squats are an absolute must for leg mass. However the advanced athlete who has squatted for years may have overdeveloped his gluteus medius in turn making his hips appear wide. I only and let me stress only recommend this for the elite athlete who has already developed a great base of leg mass. This athlete may back away from squats for 2-3 months in order to lose some of the muscle that has overdeveloped on his glutes.

For most bodybuilders I would recommend using the pre-fatigue method if your hips are a bit out of proportion. If your glutes are taking too much of the load while squatting then they will continue to overdevelop. However, if you apply pre-fatigue you will force your quads and hamstrings to work much harder and fail before your glutes do. Thereby you will get the benefits of squats and lose some of the muscle that is on your glutes. I must stress again, that this is usually an advanced problem. Squats are a must for up and coming bodybuilders, but if your hips are too wide try pre-fatiguing your quads and hams before hitting the rack."

link to article:http://www.abcbodybuilding.com/magaz...ybuilding2.htm

[deano bol]

I never had a problem with my waist. I guess it is possible. I found this on the net about it:

"Squats are an absolute must for leg mass. However the advanced athlete who has squatted for years may have overdeveloped his gluteus medius in turn making his hips appear wide. I only and let me stress only recommend this for the elite athlete who has already developed a great base of leg mass. This athlete may back away from squats for 2-3 months in order to lose some of the muscle that has overdeveloped on his glutes.

For most bodybuilders I would recommend using the pre-fatigue method if your hips are a bit out of proportion. If your glutes are taking too much of the load while squatting then they will continue to overdevelop. However, if you apply pre-fatigue you will force your quads and hamstrings to work much harder and fail before your glutes do. Thereby you will get the benefits of squats and lose some of the muscle that is on your glutes. I must stress again, that this is usually an advanced problem. Squats are a must for up and coming bodybuilders, but if your hips are too wide try pre-fatiguing your quads and hams before hitting the rack."

link to article:http://www.abcbodybuilding.com/magaz...ybuilding2.htm

champion!!
thanks buddy, good read

[youngmuscle123]

Looks good man. I wouldn't worry about the leg extensions or leg curls to much. They are just for sculpting. I would put all of your energy in the squats. Trust me! Your legs will get big!

Right on,thanks for the advice

[thetank]

lookin sick bro....keep it up and you are gonna be a freak dude
peace
tank