Need workout help..pic

[cordoncordon]

Hey guys,

I've worked out (cardio, all sports....almost every day I play something, lifting) off and on my entire life. I'm about 6 feet tall, 175 pounds. I have recently begun lifting more extensively lately and would like to get up to about 190 WITHOUT any fat gain. I would also like to get more bulk and definition in my biceps, but I feel as though I am stagnating in my workout and development. I don't feel as though i eat nearly enough protein as well. Do I really need to eat about 250 g's a day of protein??? Is there a good supplement that can provide the needed protein without all the calories? I do curls but for whatever reason my arms just don't seem to grow as much as they should be. I would really REALLY like to increase my bicep size. Should I do some more dumbbell curls to isolate?

Here is my typical CURRENT training schedule. 3 days a week.

Benches 4 sets of 8 x 175
inclined shoulder press 3 sets of 10 x 55
barbell curls 4 sets of 10 x 55
Dumbbell shoulder shrugs 3 sets of 10 x 55 followed each time by barbell shoulder shrugs 3 x 175
flys 3 sets of 10
2-3 different nautalis exercises 3 sets each

Here's a couple pics.....any suggestions or critiques? Sorry about the size.

http://img482.imageshack.us/img482/8003/matt1bx6.jpg

 

[wolf116]

http://www.sosuave.net/forum/showthread.php?t=125444

Get rid of that terrible program. You need to train every muscle not just chest and arms.
Research the Anabolic Diet to see if you want to go on it.

 

[muscleman]

Some random thoughts for you:

Is there a reason why you dont do ANY lower body work?

Because if you want to put on mass, you need to be stimulating your entire body. Squats and deadlifts and all. Squats for sure.

If you want to get to 190 without ANY fat gain like you said, it's gonna take you a LONG time as well as some serious nutrition.

1 gram of protein = 4 calories. There's no way around it. 250 grams will = 1000 calories at least if that's what you're going for. Optimum Nutrition makes really good & cheap protein with hardly any fat/carbs in the mixture.

Raised testosterone = increased protein synthesis = better muscle growth. Bicep curls don't raise your test very much at all because it's such a small muscle group. I bet you would see some progress right away if all you added were heavy, deep squats to those workouts.

 

[cordoncordon]

Correct, no lower body, but I will this week.

What do you recommend as a starter? And what about bicep improvement?

I'll never want a bodybuilder's type of body, more of a lean, Brad pitt type.

What do you think of my current body as it stands today?

 

[cordoncordon]

Hey espi thanks.

Yeah like I said I'm right about 6 feet tall, 175. I've been a huge athlete my entire life so I have always been in shape. I guess I just want more bulk in my arms, maybe some in my shoulders. I do eat quite a bit of tuna and chicken, not nearly as much red meat.

I also do 100 pushups a day but will start adding in chin ups. It's hard where I live, Michigan, do to the chin up if not at the gym, but i do go to Santa Monica a lot and down to the beaches by Venice where they have all kinds of chin up bars.

Has anyone here ever been down to the beach there and done the swinging rings? Awesome training but tore my hands all to heck lol.

 

[EFFORT]

Great advice in this thread. Listen to them man. Big arms= Big Squat, Big Deadlift, Big Bench, Big Barbell Row/Weighted Pull ups + Lots of food


Your concept is backwards which is normal. You seem to think you can spot add mass. What u have to do is add mass to your overall body. Go to the Vault and go down to my section and Read Squat for Big arms, that'll give you the right foundation. Your also going to have to lose that adding some fat fear, most guys with that fear find it VERY hard to add muscle mass because they sabatoge themselves by not eating enough for fear of fat.

Once you do those 2 things check the where to start thread, follow whats in there, post a journal up and your diet and we'll come in there and help you making sure its setup good.