Routine since June has been stronglifts (dips instead of bench, have seen some chest improvements since before.)
Accessories: incline db bench, leg raises, face pulls.

Fine with arms and back. Dislike chest & stomach/side regions & hip-shoulder ratio. Weight: ~175, eating maintenance. Bulk/cut?


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Definitely don’t bulk. I’d start with lifting weights and working on your posture

You need more chicken primavera.

I’d join a gym and hire a personal trainer to show you all the exercises and begin a weight training regimen.

The idea that you are okay with back shows why you won't ever develop properly.


That train of thought means you'll focus in the front, **** up your shoulders, they end up rounding forward and than you will be a slouchcell

Lats n shoulders need a boost

No you're taking it the wrong way. I train back w/ pendlay rows and pull/chin ups frequently, sometimes deadlift.

I mean I don't dislike how it looksAware on lats. Pull up progress has been pissening. What other lat stuff is good

Do you have access to a friendly medium to large sized dog? Search my old posts for "dog lifts"

get on a PPL split so you hit every body part twice a week and work in the 10-20 rep range. set 1 - 10, set 2 - 12 reps, set 3 20 reps.

know that on set 3 you're going all out. like, you should be beyond failure. to get past reps 15+ you may need to pause, rack weight or something just to catch your breath or give that muscle a few seconds break. this is how i train except i go to 25 reps. sometimes it'll take me 90 seconds to complete a full set. sometimes it'll be like, *17th rep - rack weight, shake muscle inhale, push out 2 reps rerack - repeat til 25*.


its brutal but it works.

Bulking is retarded.

Lats / traps / shoulders.

Building those more will help offset your waist to shoulder ratio.

wot. no. and search function doesn't work.Got a suggested exercise list?

Want to prioritize stronger on dips/squats/pulls. Mash up stronglifts somehow

You squat down and cradle a medium to large sized friendly dog and pick him up. It's sort of like a squat/deadlift. I used to do this with my 90 pound German shephard when I was 12. Keep doing the lifts until you get tired or the dog gets annoyed, whichever comes first.

Did 350 reps and now Dog annoyed and bit my ear off. Bleeding out.

Wat do?

OP what's your height?

You should lower the volume in your workouts and focus more on max effort lifting. Way more gains and more time to recover. (Ded fkn Srs)

run starting strength for 6 months and then switch to a more advanced PPL routine

but you won't listen so enjoy looking like chit for another couple years

natty?

5;10

Volume hasn't been very high. 5x5 squat/dips/pendlay rows twice and 1x5 deadlifts once plus some pull ups/incline bench/face pulls.I've been running stronglifts for a couple months so wdym won't listen

Idk but to me it looks like way to much flat benching and front delta are over developed compared to side and back. Your entire back is completely flat, and your upper chest needs work.

You need to start doing cable pulls and fix whatever your mind muscle connection issues are with your back and hitting the muscles during pulling motions, for your rear delta as well.

Looking at your program my money is on not enough time under tension and not proper mind muscle connection when doing the exercises. Focus on stretching and pulling through a complete range of motion and elongating the stretchy in the muscle, not so much focus on moving the weight and generating power. If you need to generate more power maybe try squeezing the bars harder instead of using momentum.



I think personally you would benefit from cutting your flat bench by 1/3rd and incorporating more incline bench and over head press of some kind. I think you should also work smaller cable type movements for things like your rear delts and mid/lower traps after doing your pendlay rows.


Just my 2cp

(Edit just saw you already moved away from flat to focus on upper chest, don’t completely give it up either, you should gradually fix things not ignore strong point and work weak points until you just reshift the imbalance.)

Yeah I'm not doing the bloatmaxxing program. I'm not trying to be a powerlifter
Ironically i don't flat bench at all, just weighted dips. Upper chest is prretty flat. Have noticed I do have bad mind muscle connection for back probably a weak point for pull ups, trying to correct it.

Thx for cable suggestions

Yeah sorry just saw that. Did you used to do mostly flat bench? Also edited to suggest maybe not completely giving it up if you did.

I like cables specifically for the mind muscle connection they give since it eliminates a lot of “supporting” muscles needed to stabilize free weights.

No consistent flat benching for over a year at least. Find it boring lol.

Cable rows, pulldowns, any others?

I'd do real cardio to lean out and tan. Back also.

light weight and tan will give you abs without looking like a gut

Chest delts and back work together, for every press you could he doing twice as many pulls. 20sets of presses do 40 sets of pulls weekly.

You got a solid foundation if i was you i would probably cut for a month or 6 weeks.

Fair enough. I took it as focusing on compound lifts for a while.I've been meaning to tan, will do eventually lol. Dislike the farmersFav exercises? myron your avi

Yeah that’s what the front delts and lower chest looked like to me. I would say the progress on your front delt could be replicated into rest of delts and back and upper chest you would be looking solid.

Don’t even worry about fixing your sides/obliques, you are built like me, either get to 8% body fat or accept working them will just make them bigger.

Huge improvement from when you started a year ago or whatever srs. Seems like you've lost a decent amount of fat while putting some solid muscle on.

I'd definitely try to maintain or cut at your fat level. I think your chest looks pretty good. You have good insertions, and it's clear from the chest/front delts that you've been hitting dips (or something similar) hard.

I do think lats/traps rear/side delts could use some work. If I were prioritizing how I looked in 6 months time, I'd focus on 1) cutting fat and 2) gaining lat. I think your training is overall working though. Don't see why you'd make drastic changes as others are suggesting.

More wide grip decline straight bar. Need to change the pec formation a bit.

Arms are fine, shoulders are fine. Would recommend a lot of pull ups, not pull downs and strict form rows.

Keep grinding, you'll be fine!

Lol

Cut down to 160 and slowly bulk back up (srs)

Keep hitting compounds hard for a nice moderate volume

Focus on protein, especially when cutting

Don’t forget curls and laterals