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  1. #1
    Just joined M&S Fuelmygains's Avatar
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    Default Newbie physique plz critique

    Front and back shot of current physique.
    6'3" 180lbs

    Grey shorts-October 2015
    Red shorts- April 2016

    Six-ish months ago when I decided I was unhappy with my body I started my homemade program I'm on now.
    Started out at 6'3" 165. Not even close to where I want to be yet but wanted to get some feedback. My traps will not grow and maybe it's my posture but I've kinda got that skinny fat pooch in my lower abdomen. Current target is shoulders and traps they have seen the least amount of growth. Help me out guys!

    First post so it may not be correct

    Sorry about the picture orientations idk what I'm doing
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  2. #2
    M&S Content Editor MikeWines's Avatar
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    Physique is looking solid, definitely plenty of improvement and growth.

    Given your current goals, it would help to know what your programming looks like as it's tough to make recommendations without context for the question.
    The Journey of a Lifetime: http://www.muscleandstrength.com/forum/threads/80168

    M.S Exercise Physiology and Sport Performance (Underway) - Excellence, not perfection. - 130lbs (7/26/12) - MMDELAD

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  3. #3
    Just joined M&S Fuelmygains's Avatar
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    Default

    I'll add program and diet shortly thank you for the reply

  4. #4
    Just joined M&S Fuelmygains's Avatar
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    Quote Originally Posted by MikeWines View Post
    Physique is looking solid, definitely plenty of improvement and growth.

    Given your current goals, it would help to know what your programming looks like as it's tough to make recommendations without context for the question.
    3 day split: Wednesday(arms & shoulders), Saturday(legs), Sunday (chest & back)

    Wed:
    Chin-ups superset with dips 4x10
    Barbell curl superset with overhead tricep dumbbell press 4x10
    Hammer curls 4x8,10,12,14
    Seated unilateral overhead tricep extension 4x10,12,14,16
    Alternating bicep curl 4x8,10,12
    Skull crushers 4x10
    Cable curls 4x6,8,10,12
    Tricep press down 4x 8,10,12,14

    Side laterals 4x10
    Front raises 4x10
    Face pulls 4x 10

    Saturday

    Squat 4x 12,10,8,6
    Leg press 4x12,10,8,6
    Sumo squat 3x 14,12,10
    Leg extension 4x 12,12,10,8
    Leg curl 4x 12,12,10,8
    Seated calf raises 4x10
    Toe raises 4x10
    Reverse lunges with Dumbbells 3x20(each leg)


    Sunday

    Incline db bench press 4x6,8,10,failure
    Deadlifts 4x12,10,8,6
    Flat or decline bench 4x 12,10,8,6
    Lat pull downs 4x12,10,8,6
    Dumbbell flyes 4x 16,14,12,failure
    Seated cable rows 4x12,10,8,6
    Pec deck or cable cross over 4x10
    Bent over rows 4x10,8,6,failure

    That's my staple occasionally I add in small things.

    Daily macros: 450g carbs, 200g protein, 75g fat

    Food sources are the usual ck breast, lean beef, cottage cheese, peanut butter, nutts,avocados, brown rice, whole wheat pasta, sweet potatoes blah blah blah

    To help with what I'm asking... I need help to remedy my lagging traps and shoulders mostly right now. My lats are being stubborn too but I see improve be there more than the other two above mentioned areas. What else about my physique should I start to focus on. My abs are weak and flat I know but I don't do any ab exercises I just kinda let bigger compounds work core for now. In general im obviously still very small but this is just in regards to progress made so far. Obviously I want the entirety of my physique bigger. My goal is to be 190lbs by May of 2017 at the same or less bf% I'm at now. I've gone up 13 lbs in these last 6 or 7 months and bf is looking good even on a slight caloric surplus. Any help opinions and critics are much appreciated. If necessary I can try to add better pictures

  5. #5
    M&S Content Editor MikeWines's Avatar
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    Quote Originally Posted by Fuelmygains View Post
    3 day split: Wednesday(arms & shoulders), Saturday(legs), Sunday (chest & back)

    Wed:
    Chin-ups superset with dips 4x10
    Barbell curl superset with overhead tricep dumbbell press 4x10
    Hammer curls 4x8,10,12,14
    Seated unilateral overhead tricep extension 4x10,12,14,16
    Alternating bicep curl 4x8,10,12
    Skull crushers 4x10
    Cable curls 4x6,8,10,12
    Tricep press down 4x 8,10,12,14

    Side laterals 4x10
    Front raises 4x10
    Face pulls 4x 10

    Saturday

    Squat 4x 12,10,8,6
    Leg press 4x12,10,8,6
    Sumo squat 3x 14,12,10
    Leg extension 4x 12,12,10,8
    Leg curl 4x 12,12,10,8
    Seated calf raises 4x10
    Toe raises 4x10
    Reverse lunges with Dumbbells 3x20(each leg)


    Sunday

    Incline db bench press 4x6,8,10,failure
    Deadlifts 4x12,10,8,6
    Flat or decline bench 4x 12,10,8,6
    Lat pull downs 4x12,10,8,6
    Dumbbell flyes 4x 16,14,12,failure
    Seated cable rows 4x12,10,8,6
    Pec deck or cable cross over 4x10
    Bent over rows 4x10,8,6,failure

    That's my staple occasionally I add in small things.

    Daily macros: 450g carbs, 200g protein, 75g fat

    Food sources are the usual ck breast, lean beef, cottage cheese, peanut butter, nutts,avocados, brown rice, whole wheat pasta, sweet potatoes blah blah blah

    To help with what I'm asking... I need help to remedy my lagging traps and shoulders mostly right now. My lats are being stubborn too but I see improve be there more than the other two above mentioned areas. What else about my physique should I start to focus on. My abs are weak and flat I know but I don't do any ab exercises I just kinda let bigger compounds work core for now. In general im obviously still very small but this is just in regards to progress made so far. Obviously I want the entirety of my physique bigger. My goal is to be 190lbs by May of 2017 at the same or less bf% I'm at now. I've gone up 13 lbs in these last 6 or 7 months and bf is looking good even on a slight caloric surplus. Any help opinions and critics are much appreciated. If necessary I can try to add better pictures
    There's alot of extras in that programming which aren't necessary and your exercise order needs some work.

    If you're looking to address your shoulders and traps, then you might want to think about adding farmer's walks, paused DB shrugs, overhead shrugs, bradford presses, partial laterals supersetted with regular laterals, etc.
    The Journey of a Lifetime: http://www.muscleandstrength.com/forum/threads/80168

    M.S Exercise Physiology and Sport Performance (Underway) - Excellence, not perfection. - 130lbs (7/26/12) - MMDELAD

    "Being challenged in life is inevitable. Being defeated is optional."

  6. #6
    Just joined M&S Fuelmygains's Avatar
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    Quote Originally Posted by MikeWines View Post
    There's alot of extras in that programming which aren't necessary and your exercise order needs some work.

    If you're looking to address your shoulders and traps, then you might want to think about adding farmer's walks, paused DB shrugs, overhead shrugs, bradford presses, partial laterals supersetted with regular laterals, etc.
    Thanks sir! What are some unnecessary moves I can drop? And thank you for the suggested exercises I'll research those and add them in. Also do you mind elaborating on the problems with my workout order? I sure do appreciate the help optimizing my training
    Last edited by Fuelmygains; 04-21-2016 at 01:34 PM.

  7. #7
    Just joined M&S Fuelmygains's Avatar
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    Also, just from what you can see from photos, what would you say my biggest weak points are?

  8. #8
    M&S Content Editor MikeWines's Avatar
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    Quote Originally Posted by Fuelmygains View Post
    Thanks sir! What are some unnecessary moves I can drop? And thank you for the suggested exercises I'll research those and add them in. Also do you mind elaborating on the problems with my workout order? I sure do appreciate the help optimizing my training
    In terms of programming, that will depend on your goal - sport specific, athleticism, strength, size, work capacity, etc.

    For workout order, you should generally (not always as there might be more advanced cases where someone might use a preexhaust technique or other similar methods) focus on compound movements first and foremost and then follow up with isolation movements.

    Quote Originally Posted by Fuelmygains View Post
    Also, just from what you can see from photos, what would you say my biggest weak points are?
    I think you should stop looking for weak points and just focus on building a solid base. You should think about "weak points" unless you're looking at a specific lift, have been training for 3+ years, or you're looking to seriously compete in bodybuilding in the future (in which case it is still going to behoove to train for overall muscle mass initially).
    The Journey of a Lifetime: http://www.muscleandstrength.com/forum/threads/80168

    M.S Exercise Physiology and Sport Performance (Underway) - Excellence, not perfection. - 130lbs (7/26/12) - MMDELAD

    "Being challenged in life is inevitable. Being defeated is optional."

  9. #9
    Just joined M&S Fuelmygains's Avatar
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    Thanks for your time man! Back to it!

 

 

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