Want to add overall thickness

[D_Master]

I've been lifting now for almost 1 year and have added around 15 lbs of pure muscle and weight in at 171. People think I have huge arms and nice shoulders but I still need to add thickness in my upper body.

What exercises would I be looking at? Bench, rows, deads, etc. I've gotten my back wider and can do 7 chins with a 45 tied to my waist, the lats are coming in nice, but I just am looking to thicken up and wondered what would be best for that?

 

[shaunuk]

Yeah, deadlifts and squats will add thickness all round Post up your routine bud.

-shaun

 

[D_Master]

I don't really have a set routine as far as what exercises I do. I try to switch it up a little. I usually try to do certain body parts on certain days:

Mon - chest/ bi's/ abs
Wed. - Back/ tri's/ calves
Fri - Shoulders/ Legs/ abs

Chest/ Bi day:
Bench (3 sets x 10, 8, 6)
Inclined Bar (same)
Inclined dumbbell (2 sets x 10)
Fly (3 x 10)
- sometimes i will do decline instead of inclined, but my upper pecs need more development. Or i will also do dips instead of flies as well.

Bi's:
Straight bar curl (3x10)
Preacher or seated incline curl ( 3 x 10)
Hammer curl (3x10)

Back day:
Lat pulldown behind head (3 x10)
chins not weighted (4x10)
seated or bent rows 3 sets (10, 8, 6)
deads 3 sets (10, 8, 6)
I will also 1 arm rows 3x10 sometimes

tri's:
pulldowns 3x10
skullcrushers or 1 arm variation 3x10
close grip bench 3 sets (10, 8, 6)
will occassionally do the overhead extensions or kickbacks

shoulders:
seated dumbbell press (3 sets 10,8,6)
standing military press (same)
side lifts 3x10
rear delt 3x10

 

[spesmilitis]

doing back workout the bi's, doing chest workouts the tri's. If you wanna do tri's, do em after all your chest workouts. Same with bi's. I would discourage doing any curls, unless its a day before a day you go to the beach or something.

Lat pull downs behind head puts a lotta stress on the rotator cuff, don't do em.

Where are your legs/squats?

 

[EFFORT]

Search for the idiots guide to growth by Warboss alex and use the routine in there

 

[shaunuk]

No need to be pyramiding your sets, just warmup, then do 2-3 sets of a static weight. Increase the weight progressively over your workouts.

You probably have a bit too much volume which could do with cutting down.

http://www.sosuave.net/forum/showthread.php?t=110033

As EFFORT said, use the routine there, it'll work great.

-shaun

 

[donjuanjovi]

Squat boy! Squat!
Might want to try some pullovers too. They work wonders for me.