[Que enspastic]

(11-02-2013 10:07 AM)We The Real Wrote:  

Body fat wise your good. Eat plenty of chicken breast. I did notice once i started incorporating a good leg regimen my mass skyrocketed in a matter of weeks. I was not push heavy weight at all, point is you just want your all ur leg muscles to also tear and repair- this helps you produce more testosterone which helps u repair. (Get Big)

I see you need work on a couple of things. Do not get offended, I will keep it a buck

You need understand how getting "Big" works.
Stop the curls man. They won t help you right now.
Your shoulders and traps are ur best parts. them Abs need attention asap.

You want to do compound lifts.
Bench press(and bench variations)
Lat press( and variations)

These two will build the majority of the mass you seek.
They will target the back and bis, and chest and tri's.
Both work on the shoulders and traps..which you should not keep pushing until u level out, you could potentially do yourself wrong.

I did this routine and bulked alot lol over i believe 2 months.
3x5 bench, 3x5 incline ^ bench (Done at a weight which you can complete without help and on the last set the last two reps are tough. Though if you are a complete noob..idk if u even knw how to bench properly, if you don't ignore this u will destroy ur back and shoulders.)

Do some fill in's, you gona wna work on some lower chest, this will balance out many rotational movements. You'r lower chest is almost non existent. the pic of myself i put up was at a time where i did not work out lower chest, once i started my pecks looked great, more than that i got stronger! Then do a couple of tri pull downs. You should only be doing two at most since you at this point have blasted ur tri's..

Repeat the same for back and bi's with their excersizes.

Do some legs, dont kill urself on these, thts not the point. Just workem out. Have sex on off days. (If u can lol i used to get beat after some of these) Drink enough water! dont waste anymoney on anything other than 100 whey protein. Used to be the best bang for buck in 2010 prob still is.
Chicken.
Potatoes.
Chicken.

sleep bro, most important part by far.

I just saw u say ur gettin a gut. Ur prob eating to much sugar. Sugar is your friend after a workout and then at normal amounts. Lay off sweets, theyll get u fat.

I am good at taking advice. I don't get offended. I v much appreciate your feedback.

These guys are showing me shoulder/chest/lat workouts and leg workouts similar to what you described. It is all compound.

I've only been training with correct technique under instruction for one week so far out of four weeks spent in the gym. I am on the right path. I still have a lot to learn but I am doing well at learning more and more each week.

My large triceps are genetic - I have had them always.

I also don't do bicep curls (not even once) so the definition in my biceps could be genetic too. I noticed guys with much bigger arms don't get the same noticeable bulge as me.

I am sleeping min 8 hours per night. Is this enough?

I am eating 1.6kg of chicken breast per week. Lots of rice and vegetables. Is this enough?

I will cut out the sugar. Does this include fruit like bananas?

This is the protein I bought (NUTRISPORT 90+). I was given a recommendation of 2 scoops twice per day. Should I stick to this as a limit?

http://www.ebay.co.uk/itm/251354864099?s...1497.l2649

I don't understand your point on abs. Could you clarify what I need to do to 'sort them out'?

This is the physique I think most worthy of emulating:


Great chest. Big but not too big. Great proportions.