[Nascimento]

I am 5'7 and I am going for something similar to what you display.

I have a decent build, but I am at about 17-18% body fat, so I'm not quite there in terms of that ripped look. I weigh 150, and am currently cutting, trying to get to about 140 and then I can try to put some more mass without adding the fat.

Being a smaller guy.. do you find it takes more time to put on muscle mass? I'm 19 and have been training for 3-4 years, although I didn't start increasing the quality of my training until the past year or so. I am just about squatting 1.5x my body weight and deadlifing 2x my body weight at the moment, so I have developed strength, but not as much muscle.

It seems like adding muscle is really slow for me. Nobody believes me when I tell them I've deadlifted 300 for 4 reps, or that I can squat 225 for 5 reps.

Do you find the same applying to you?

[TheCaptainPower]

I have the opposite problem, as a smaller guy I bulk up too fast. If I am not super strict on my diet I start putting on immediate fat, where someone who is 6ft+ has a larger frame to distribute the weight.

300 for 4 reps in the deads, and 225 for 5 in the squat is a good start. What's your bench? Shoulder lifts?

I'm doing around 225 for 10 in bench, for shoulders on a good day I can hit a couple reps with 85's or 90's. I've been doing a lot of cardio recently, Thursday night I ran 2 miles on the track in 12:30, this snow in NYC is killing my weekend running.

I also love chin ups. I started off with 11, and kept going until I was able to hit 20. Now I started hanging weights off my body for resistance, I can do 10 reps with a 45 pound plate pretty easy.

I also don't take any supplements. I tried designer protein and creatine back in the day, but it just made me fat. I stick with the basic: chicken, tuna, and steak.

I don't know if I would go down to 140, this is pretty low, I would just start getting into a good routine.

[Every10GivesMeA10]

Where are the wheelz?

[TheCaptainPower]

My wheels are bad, lol. My top competition squat was 425, but my deadlift was 585. I used to get my ass kicked in the squat, and then make my comeback in the bench and deadlift.

Every time I put on a little bit of size on my calves I start cutting up with my cardio and I lose it.

In the last couple years I tried to cut out some of the long distance stuff and switch to sprinting to prevent me from losing too much size.

Bodybuilding is not an exact science, some exercises will work great for you, and others will do nothing. Same with your diet.

I tried the Arnold 3 hour workouts one year, and my body totally disintegrated, that's why he's Arnold and I'm not.

[Alexander]

Seems like this thread is just a chance for the op to feed his ego

[garygroundwork]

(02-09-2013 02:08 PM)Alexander Wrote:  

Seems like this thread is just a chance for the op to feed his ego

well he can bench 225 so fair enough

[renotime]

I get the sense OP is fishing for compliments.

And what do you get out of posting on bodyspace.com?

[Hannibal]

(02-09-2013 11:24 AM)Nascimento Wrote:  

I am 5'7 and I am going for something similar to what you display.

I have a decent build, but I am at about 17-18% body fat, so I'm not quite there in terms of that ripped look. I weigh 150, and am currently cutting, trying to get to about 140 and then I can try to put some more mass without adding the fat.

Being a smaller guy.. do you find it takes more time to put on muscle mass? I'm 19 and have been training for 3-4 years, although I didn't start increasing the quality of my training until the past year or so. I am just about squatting 1.5x my body weight and deadlifing 2x my body weight at the moment, so I have developed strength, but not as much muscle.

It seems like adding muscle is really slow for me. Nobody believes me when I tell them I've deadlifted 300 for 4 reps, or that I can squat 225 for 5 reps.

Do you find the same applying to you?

Go to this website

http://chaosandpain.blogspot.com/

Heads up, it's not safe for work. There's a lot of pornographic and extremely violent images, but the guy knows his shit, has competed in many powerlifting competitions (and won), and he started out with a very similar bodytype to what you have. I believe he was about 5 foot 6 or 7 and was only about 140lbs when he started working out in highschool.

Buy his book, it's worth it's own weight in gold. I don't know what your workout routine is like, but you're basically guaranteed results if you train like he does. The dude's a fucking maniac.

[Freedom]

What's the point of posting on bodyspace? Need an ego boost bro? I just buy supplements and look for new workout routines. I don't need feedback, did Arnold S ask for feedback? No he looked in the mirror and said, "Oh look I'm getting bigger. Should I lift more tomorrow? Yeah, I'm not big enough." If I need an opinion I just ask someone at my gym that looks bigger or similar to what I hope to achieve.

[TheCaptainPower]

@Freedom Can't say I disagree with you...

[Magic Bullets]

Many Bodybuilding forums are notorious for it. I especially hate the way big bodybuilders give the past time a bad name by hating on manlets or smaller bodybuilders. I can understand it if a person is a pencil neck or in terrible shape, when a juice user tries to diminish the efforts of someone who is natural I have a real problem with that.

[Screwston]

I've checked out that one body building forum that people always talk about on here and msot of them seem gay/bi sexual or very insecure.

[Nascimento]

(02-09-2013 12:20 PM)TheCaptainPower Wrote:  

I have the opposite problem, as a smaller guy I bulk up too fast. If I am not super strict on my diet I start putting on immediate fat, where someone who is 6ft+ has a larger frame to distribute the weight.

300 for 4 reps in the deads, and 225 for 5 in the squat is a good start. What's your bench? Shoulder lifts?

I'm doing around 225 for 10 in bench, for shoulders on a good day I can hit a couple reps with 85's or 90's. I've been doing a lot of cardio recently, Thursday night I ran 2 miles on the track in 12:30, this snow in NYC is killing my weekend running.

I also love chin ups. I started off with 11, and kept going until I was able to hit 20. Now I started hanging weights off my body for resistance, I can do 10 reps with a 45 pound plate pretty easy.

I also don't take any supplements. I tried designer protein and creatine back in the day, but it just made me fat. I stick with the basic: chicken, tuna, and steak.

I don't know if I would go down to 140, this is pretty low, I would just start getting into a good routine.

My bench for 5 reps would be at ~185. My shoulder press for 5 reps would be at ~125. That's the best I achieved a few weeks ago, before I started lowering my caloric intake to cut.

I know I am already light. And despite being in the high teens body fat, I don't look like it at all. My arms are quite lean and my face is quite angular.. I just store most my fat in the torso and the thigh. I figure if I cut to ~140 I can reach the low teens, and then start putting on muscle slowly again with minimal fat gains.

I recognize this is a marathon and not a sprint, so I figure within a year or two I can get the ideal body I've been working towards, something similar to what you achieved.

[TheCaptainPower]

@Nas I wouldn't cut weight, you need to get your lifts higher. I would try an old fashioned 8 week powerlifting routine.

After warmup:

Week 1:
135 (until failure)
155 (until failure)

Week 2:
145 (until failure)
165 (until failure)

Week 3:
155
175

Week 4:
165
185

Week 5:
175
195

Week 6:
185
205

Week 7:
195
225 or max out

Week 8:
205
235 or max out

Week 9: All out max out

Keep your diet clean and you will start burning off the fat, but this should help you put on some strength. 2 sets, thats it and maybe 2 sets of fly's or dips.