What can I improve. I am currently 6'2 205lbs.

I do not dead lift but I do squat

front side back, legs in all of it. btw. bodybuilding.com would be better at this. I say you don't seem like you squat enough, yet, good job amigo. still go to bodybuilding.com. they'd be more useful in one of their analyze my physique posts

Strong 3d delts brah.

everything is solid. i would say chest is where you should focus though. it seems comparatively weaker.

i dont know about the underwear though man... wear shorts next time. not something people want to see on here. not cool to anyone else posting analyze my physique type of posts. i know i started it, but i left that shit out.

Quote: (06-29-2013 12:22 AM)godofwar Wrote:  

everything is solid. i would say chest is where you should focus though. it seems comparatively weaker.

i dont know about the underwear though man... wear shorts next time. not something people want to see on here. not cool to anyone else posting analyze my physique type of posts. i know i started it, but i left that shit out.

Agreed, focus on building up your chest. Your delts are poppin and arms look big too.

How's your back look?

Your shoulders seem to be the most developed. Could be training, could be genetics. I know you're taking a picture, but on your right hand your knuckles are starting to face forward. That shows a combination of possible poor posture and also a constant state of internal rotation of the shoulder meaning your anterior musculature of the chest and shoulder is more developed than the posterior shoulder capsule pulling your shoulder forward. Without seeing your back, I'd guess your upper back and middle upper back (rear delta, traps, rhomboids, upper lats, rotator cuff, etc) are lacking in development in comparison. This can be a precursor to developing kyphosis in which your thoracic spine develops an excessive curvature or rounding giving you that constant hunched forward position. This is also a way to develop shoulder problems long term. Put as much time into your back (not just lats) as your put into the front.

For example, if you were standing normally and holding flashlights in your hands the beams of light should hypothetically not cross or at least not cross directly in front of you.

Here is another thing to consider. If your delta are in fact your strong point, they can dominate some movements because they are stronger than other muscles. I'm not saying that is the case, but something to consider.

If your triceps were relative to your shoulders they would be more prominent even from the side. I'd say those are lacking.

You say you squat, but your legs are not nearly as well developed as your upper body.

With as low of BF % as you have, the musculature of your chest should be more prominent and you should have more vascularity in the forearm and biceps.

As always, one picture rarely tells everything.

Gaining quality size takes time so be patient.

Also, wear more than just your underwear.

Your posture looks a bit strange in this picture, like you are shrugging slightly.

I agree with the others that your delts look overdeveloped compared to your chest, particularly your upper chest. Back when I was training for aesthetic reasons, the only movement I found that brought my upper chest up was the high incline dumbell press (think really quite high, like 55-60 degrees as per Charles Glass). Although this improved things somewhat, upper chest remained a slight weakness for me compared to the rest of my chest which grew really easily. This seems to be one of the most common weaknesses in other people from looking around the gym and online.

Although you haven't shown us a picture of your back, almost everyone could use some extra work on their upper backs. I like high volume strict rowing variations (such as medium grip straight bar cable rows or barbell rows, where you can really focus on getting good scapular retraction), followed by a high rep heavy set with looser technique using something like a t-bar row, or a one arm dumbell row.

You need to clean that soap scum from your shower walls before it gets out of control.

The shower curtains are on. No need to change them.

I agree with most of what has been said above me. Bodybuilding.com would be best for this sort of thing but whatever... Had to comment because I'm 6'2", 205, squat and dont deadlift too! Haha

We look pretty similar except my legs are lacking and my chest is my strong point. Its hard to motivate myself to squat hard since I play soccer 3 times a week. What's your chest workout like?

chest flys with the machine and cable cross overs,. I just started into working my chest trying to get pecks. Also I do dumbell bench press with 4-5 sets of 3-5 reps. I have seen some improvement

Start by eating a big mac and stop working out so you don't make us all feel bad haha

You look fine bro (no homo).

I would recommend incline presses to bring out the chest.

More traps. You've got some good shoulders; if they were paired with some big ass traps you would look like a beast. Heavy power shrugs are great.






Try these for a year and they will transform your traps. You might get some dirty looks in the gym from people who think you're trying to look cool by using so much weight. Or people who say retarded things about 'snapping your shit up'. Just work your way up slowly and you'll be fine. I've been doing these for 1.5 years every week and there's been no downside, just gains.

These took my traps from a weak point to a strong point.

When I do deads I try to use my arms each time with the rest of the body. Basically going slightly higher than a dead, since using my shoulders and arms. Same thing as above, not as much isolation but also a good additional thing.

I was only doing the flat press. I guess that's more triceps?

Lol. I'm guessing you're a bit older so they're is less emphasis on being super muscular. But if you work out a few times a week, you'll stand out from the rest and women will notice.

I know. But I figure this being the lifestyle section, it should go full circle and encompass a lot. There are members that are into fitness so why not include everyone?

u got a good foundation to put on more mass...just keep pounding away, u look better than most guys but from a bodybuilding perspective u got a long ways to go...keep eating and keep lifting heavy

Quote: (07-02-2013 06:18 AM)blackglasses Wrote:  

I was only doing the flat press. I guess that's more triceps?

Do incline press, that should be your first heavy chest exercise.

Decline is also good, I never do flat press.

Several bodybuilders have said flat is a waste of time, I think even the hodge twins had a video recently saying the same thing. For what it is worth.

Emg findings showed that you can't really emphasize different parts of the chest so pick the ones that hit the entire chest hardest, decline press, heavy weighted dips...do them both heavy and consistently and in time your chest will fill out, make sure decline isn't too extreme and for those days you do incline, make sure that is the lowest incline setting. Those 2 (decline weighted dips) are the mainstays in my chest workouts but to round out my workouts I'll sub in another couple exercises which change every time and keep the routines fresh and varied. Sometimes incline bbell press subs in, other times smith presses, pec minor dips, hammer strength presses...hit between 16-25 sets depending on how I'm feeling gotta trust your body when to push and when to cut it short but I always hit that lowest level. Play around with intensity, rest times, drop sets and your chest will catch up.

You're in good shape bro, in your case I would work on a larger chest, back and upper arms. Flat bench is fine, incline is very important, avoid decline. Only do deadlifts if you want to look great.

Quote: (07-03-2013 09:11 PM)Hammer Wrote:  

Flat bench is fine, incline is very important, avoid decline.

Just wrong.

Quote: (07-03-2013 11:16 PM)mikeymike Wrote:  

Quote: (07-03-2013 09:11 PM)Hammer Wrote:  

Flat bench is fine, incline is very important, avoid decline.

Just wrong.

"The decline press is a rather useless exercise because the angle of the body in the decline position shortens the distance the bar can travel, decreasing the amount of work done with respect to the distance the load moves. This has an effect of increasing the weight that can be used in the exercise by decreasing its difficulty. This leads to inflated perceptions of one's ability, and is essentially masturbation, much like that which is possible with a 30-degree leg press or half-squat. It gets recommended for its effects on the "lower pecs." Dips perform this function more effectively, while at the same time involving more muscle mass, more balance coordination, and more nervous system activity. Declines are also dangerous because if their point of contact on the lower sternum gets missed, the next stop is the throat. Couple this with heavy weight and a lousy spotter, and you might have a really, really bad "chest" workout."

-Mark Ripptoe (Starting Strength - Basic Barbell Training, 2nd Edition)

Quote: (07-04-2013 01:02 AM)Hammer Wrote:  

"The decline press is a rather useless exercise because the angle of the body in the decline position shortens the distance the bar can travel, decreasing the amount of work done with respect to the distance the load moves. This has an effect of increasing the weight that can be used in the exercise by decreasing its difficulty. This leads to inflated perceptions of one's ability, and is essentially masturbation, much like that which is possible with a 30-degree leg press or half-squat. It gets recommended for its effects on the "lower pecs." Dips perform this function more effectively, while at the same time involving more muscle mass, more balance coordination, and more nervous system activity. Declines are also dangerous because if their point of contact on the lower sternum gets missed, the next stop is the throat. Couple this with heavy weight and a lousy spotter, and you might have a really, really bad "chest" workout."

-Mark Ripptoe (Starting Strength - Basic Barbell Training, 2nd Edition)

That's fine, but part of working out is using the equipment you have. Not everyone works out in a gym with the equipment to do dips, especially dips for pec development.

One thing guys who workout for many years will develop is the ability to adapt to the gyms and equipment that are available at any given time, and even to take advantage of that unpredictability.

Of course, if you live in one place for the most part and have a good gym membership all this is moot.

Quote: (07-04-2013 01:02 AM)Hammer Wrote:  

Quote: (07-03-2013 11:16 PM)mikeymike Wrote:  

Quote: (07-03-2013 09:11 PM)Hammer Wrote:  

Flat bench is fine, incline is very important, avoid decline.

Just wrong.

"The decline press is a rather useless exercise because the angle of the body in the decline position shortens the distance the bar can travel, decreasing the amount of work done with respect to the distance the load moves. This has an effect of increasing the weight that can be used in the exercise by decreasing its difficulty. This leads to inflated perceptions of one's ability, and is essentially masturbation, much like that which is possible with a 30-degree leg press or half-squat. It gets recommended for its effects on the "lower pecs." Dips perform this function more effectively, while at the same time involving more muscle mass, more balance coordination, and more nervous system activity. Declines are also dangerous because if their point of contact on the lower sternum gets missed, the next stop is the throat. Couple this with heavy weight and a lousy spotter, and you might have a really, really bad "chest" workout."

-Mark Ripptoe (Starting Strength - Basic Barbell Training, 2nd Edition)

Ripptoe can say what he like the emg analysis has shown otherwise and he's incorrect in that the chest can work in segments and he's basing part of his dislike that you can hurt yourself, what are you gonna avoid skullcrushers, deadlifts now too for their propensity to cause injury. I have a friend with his pro card and train with 3 guys who are going for theirs, not one of them flat bench anymore, they've seen enough tears, strains, rotator cuff injuries to last them a life time, flat benching is for powerlifters and ego lifters, a bb'er doesn't need it. My friend and my training partners rely solely on decline for the bulk of their chest training. John Meadows recommend declines and he trains with Valliant, he's probably the most innovative bb'er around these days in regards to training. Dorian Yates used to decline extensively. Starting strength is a good program but he's just wrong in this case, you can't argue the facts with opinion.