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Thread: Its a new year

  1. #1
    Arms's Avatar
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    Its a new year

    5'8''
    185lbs
    18.5'' arms
    32'' waist
    42'' chestforum 1.bmp

    forum 2.bmp

    forum 3.bmp

    forum 4.bmp
    16'' neck
    24'' thigh
    15'' ca
    bf% NA
    Ive been working out steady for the past 8 years. I lift hard mostly 5 days a week. I do mma 2-3 times a week. My diet is getting better. I am always hungry.
    Bench 385lbs for single
    Dead lift 405
    Squat never max just 315 for reps
    Any advise on diet and workouts would be appreciated.

  2. #2
    UncleD's Avatar
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    you need to hit legs harder if you bench 385 and squat 315
    lookin solid though welcome!

  3. #3
    FireGuy's Avatar
    FireGuy is offline 9/11/2001~343 Never Forget!~E-HOF~RETIRED
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    Quote Originally Posted by UncleD View Post
    you need to hit legs harder if you bench 385 and squat 315
    lookin solid though welcome!
    In his defense he says he reps on squats with 315.

  4. #4
    Arms's Avatar
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    I cant seem to put mass on my chest. I lift like crazy on chest day but it doesnt grow like the rest of my body. Anything I could add to my workout to help.
    flat bench:135x15
    135x15
    225x20
    275x12
    315x10
    315x8-10
    315x6-8
    275x10
    225x20
    135 to failure
    Incline press:
    225x10-15
    225x10-15
    225x10-15
    225x10-15
    135 to failure
    Decline press:
    225x15
    225x15
    225x15
    225 to failure
    Fly machine: 190x15
    210x15
    230x10-12
    230x10-12
    170 burnout

  5. #5
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    Welcome.

    So, what exactly are your goals?

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    FireGuy's Avatar
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    WAY WAY WAY too many sets for chest.

  7. #7
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    My goals? Be strong and I would like to keep my size just want to be more cut. I would like my chest to be thicker on top. Would less set help me grow?

  8. #8
    GT2's Avatar
    GT2
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    EASE UP on the chest routine, no WONDER you're not growing!

    Aim for 12 sets:
    Flat x 3 sets
    Incline x 3 sets
    Flyes x 3 sets
    Decline/dips x 3 sets

    MAYBE THEN your chest will grow

  9. #9
    M302_Imola's Avatar
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    From the pics your waist looks larger than 32" (not trying to be a dick). Are you measuring around your naval or basing it on pant size?

  10. #10
    Matt's Avatar
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    Looking good, I would say your bf is around 20%+, but you have a good base to work with..

  11. #11
    Arms's Avatar
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    your right I was doing pants size. I measured and its 34 around my naval.

  12. #12
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    mate that chest day is awful!!! wats with all the high rep sets, was there like 9 sets there?? most with 10+ reps??
    no wonder it wont grow mate...
    lower the volume, get some intensity back into ur trainin.,.. half if not more of those sets will be a total waste!!
    no need for 20 rep warm up sets either mate...

  13. #13
    Arms's Avatar
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    I did my chest workout today,
    135x10
    225x10
    275x10
    315x5 for 3 sets

    Incline did 4 sets of 225x10
    Decline 4 sets of 225x10
    Flys 3 sets 230x10

    Since I cleaned up my diet I cant seem to lift the weight I usually do. I did this chest workout today, feel alittle different like I didnt get a good workout. But if this is what works I will do it.

  14. #14
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    u just said it dint feel right!! so how can u say that if this is what works you'll stick with it??
    still too much volume in my opinion mate but i prefer lower volume/ higher frequency/higher intensity trainin..
    good luck mate but i reckon u get ur routine sorted and somethin cemented down as ur staple template.. 17 sets for chest is far to much if u ask me! unless ur on a decent cycle and recover extremely well...

  15. #15
    M302_Imola's Avatar
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    Quote Originally Posted by Arms View Post
    your right I was doing pants size. I measured and its 34 around my naval.
    It's all good bro, 34 is my waist measurement at this time as well. I have to buy 34's in pants because my legs and ass are pretty muscular.

  16. #16
    Arms's Avatar
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    I cant remember the last time my chest got sore or tight the day after a workout. Even with all the sets I would do. I always feel that if my muscles are sore the next day I had a good workout.

  17. #17
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    drop the volume, increase the intensity mate!!
    just seems like ur doin a bunch of sets for the sake of doin a bunch of sets!!

  18. #18
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    GT2
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    Quote Originally Posted by mrmmonster View Post
    drop the volume, increase the intensity mate!!
    just seems like ur doin a bunch of sets for the sake of doin a bunch of sets!!
    I'm with you 100%.

    I'm surprised why you didn't take my original advice posted above?

    You complain that your chest doesn't grow, I gave you a solid chest routine with high intensity and low reps, and yet you still went ahead and did a high volume chest workout. If you don't want advice, don't complain

  19. #19
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    Quote Originally Posted by hamish&andy View Post
    i'm with you 100%.

    I'm surprised why you didn't take my original advice posted above?

    You complain that your chest doesn't grow, i gave you a solid chest routine with high intensity and low reps, and yet you still went ahead and did a high volume chest workout. If you don't want advice, don't complain
    lmao
    x2

  20. #20
    Arms's Avatar
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    My 3 sets? should they be 8-10 reps or lower like 5-6 reps?

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