I just started lifting again for the past 6 months after about a 7 year break.Long story short I used to be big in high school, I graduated, got lazy, quit lifting and got scrawny. I want to get big again but I am not getting the gains I would like. I have improved a bit I went from 11 1/2 inch arms to 13 inch gardner snakes, but its a far cry from the 24 inch pythons I want. My chest seems to be the hardest to get any increase in. My bench max is up near 300 but my chest looks flat. I have talked to trainers around my house but none of them are big or look the way I want to look.Also my right arm is like an inch smaller than my left, and doesnt flex well. I figured I would ask here because ya'll look great. I rather talk to people that know what it takes to get big because they are big themselves and have been through it.
I was hoping I could get some help with my workout so I can get max increases. I want to do it without steroids though. I am chicken. I am currently 6'1 and 180 pounds. I would like to be around 200-220. Any help or suggestions about a better weight lifting program, diet or w/e would be really appreciated.
Current Workout:
Monday- Chest, Triceps Shoulders
Regular Bench-3 sets, 2 of 10 and till failure and last set
Close Hand bench- same as regular bench (sometimes substitute with machine press)
Dumbell Flys- same as above
2 Hand tricep Pulldowns- 3 sets of 10
1 handed tricep pulldowns- 3 sets of 10 per arm
Military Press- 3 sets of 10
Push ups- Till failure
Reversed elevated push ups: I put my feet on one bench and hands on another. I put a 25 pound wait in my lap. I do 2 sets of 10. The third till failure.
Random ab execises
Tuesday- Biceps Forearms and back
Single Arm cable curls- 2 sets of 10, 3rd set till failure per arm.
Preacher Curls- 2 sets of 10, 3rd set till failure
Bicep pulldowns(done on lat pull machine)- 2 sets of 10, 3rd set set till failure
alternate arm dumbell curls- 2 sets of 10, 3rd set till failure
Barbell Forarm curls- 3 sets of ten or till failure
Lat pulls- 2 sets of 10, 3rd set till failure
Machine Seated Row- 3 sets of ten or till failure
Cable seated row- 3 sets of ten or till failure
Erector Spinae Machine- 3 sets of ten.
Wednesday- was legs but I hurt my knee so now its a rest day lol
Thursday- Same as monday. Sometimes I will switch a couple things up
Friday- Same as tuesday, sometimes I switch a few things up.
Diet-
I eat alot. After I lift I will usually eat 2 whoopers good for protein and carbs. I dont any junk. I mostely eat alot of steak, potatoes, vegtables, and breads. For breakfast i will eat like 3-4 bagels.
What I currently look like, and how I would like to look.
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