Improving my physique

Kieran301 · May 2017

Need advise and tips what strong vs weak points of my front double bicep pose. Look profile people for more dunno how to add it to this "I'm 196lbs"

usmcmp · May 2017

Okay, so some constructive criticism here (I compete in bodybuilding, so I do know what I'm talking about):

1. Your body fat is still fairly high, so losing some more fat will make a big improvement.
2. You seem to have some bicep and delt size, which will look better when the fat is lower. A lot of arm size can be improved through better triceps, so that should be a focus.
3. I'm not sure if you don't do much back work or if you don't have the mind-muscle connection to spread your lats well.
4. Due to your butt sticking out rather than you standing up tall I can't see your traps. From what I can see your traps are underdeveloped, which leads me to believe that for point 3 your lifting neglects back.
5. I don't have much to say about chest or abs because they are better judged at a lower body fat percent.
6. As for execution of the front double bicep the arms are placed well. Don't stick your butt out, stand tall and fill your chest with air to lengthen your abs. The air trick also helps to spread your lats while making pecs look fuller/bigger.

TL;DR- If you are following a lifting program you might need to consider something different or working on adding more weight to your back exercises. Fat loss will improve the overall look anyway even if you don't improve your back.

ETA: Don't neglect legs! Solid legs can help build a solid back.

trigden1991 · May 2017

@usmcmp nailed it really. You'll look better with 15-20lbs less fat on you.

Kieran301 · June 2017

Thank you so much!!!! My back is pretty strong and I think it is the pose I do train traps not as much though and tricep train ing is getting better though add me please maybe you could program me?

Packerjohn · June 2017

Kieran301 wrote: »

Thank you so much!!!! My back is pretty strong and I think it is the pose I do train traps not as much though and tricep train ing is getting better though add me please maybe you could program me?

What do you do for legs/lower body? Deadlifts and weighted carries will build the traps nicely.

How tall are you?

usmcmp · June 2017

Kieran301 wrote: »

Thank you so much!!!! My back is pretty strong and I think it is the pose I do train traps not as much though and tricep train ing is getting better though add me please maybe you could program me?

I won't write programs for strangers for free online.
http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

Kieran301 · June 2017

I am 5"10 and I do leg extensions, curls and one other dont know the hand of it though..

stanmann571 · June 2017

usmcmp wrote: »

Kieran301 wrote: »

Thank you so much!!!! My back is pretty strong and I think it is the pose I do train traps not as much though and tricep train ing is getting better though add me please maybe you could program me?

I won't write programs for strangers for free online.
http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

Yet another reason why you're my hero

Packerjohn · June 2017

Kieran301 wrote: »

I am 5"10 and I do leg extensions, curls and one other dont know the hand of it though..

Try some squats, deadlifts and lunges variants. Your body will thank you.

usmcmp · June 2017

Kieran301 wrote: »

I am 5"10 and I do leg extensions, curls and one other dont know the hand of it though..

You need some compound lifts. Compound leg work (squats and deadlifts) help tie in the rest of the body, especially back and core. You don't engage anything other than quads with leg extensions. You're building a body, not pieces of a body.

Kieran301 · June 2017

How many times a week should I do Deadlift every time I do back?

Packerjohn · June 2017

Kieran301 wrote: »

How many times a week should I do Deadlift every time I do back?

What type of lifting program are you on? I'm guessing it's home developed if you are just doing leg extensions and curls for lower body.

Kieran301 · June 2017

Yeah I need a program tbh

Packerjohn · June 2017

Kieran301 wrote: »

Yeah I need a program tbh

Lot of people on here like Stronglifts
https://stronglifts.com/

Here is a review of the program (pros and cons) by Todd Bumgardner who is a well regarded strength and conditioning coach. I'm sure others on here will chime in with personal experiences.

https://www.bodybuilding.com/content/is-stronglifts-5x5-the-right-training-program-for-you.html

As an alternative, you might like a program from The New Rules of Lifting series by Alwyn Cosgrove:
http://www.thenewrulesoflifting.com/

Kieran301 · June 2017

Thank you so much I will try this!!!

andyluvv · June 2017

Hey I'd like some help too as I'm trying to gain muscle. I always had a tough time until my doctor discovered I have low testosterone.ive been on testosterone replacement therapy for about almost a year. I'm uploading a progress picture and a shirtless one. I have issues with hanging skin from when I lost 20kg initially. I'd like diet advice too as my testosterone (and work stress) makes me feel very hungry throughout the day.

Thanks for the help

stanmann571 · June 2017

andyluvv wrote: »

Hey I'd like some help too as I'm trying to gain muscle. I always had a tough time until my doctor discovered I have low testosterone.ive been on testosterone replacement therapy for about almost a year. I'm uploading a progress picture and a shirtless one. I have issues with hanging skin from when I lost 20kg initially. I'd like diet advice too as my testosterone (and work stress) makes me feel very hungry throughout the day.

Thanks for the help

You seem young enough from your photos that unless you have a medical condition causing Lo-T, Lupus, autoimmune, cancer, etc, then It's likely that lifting heavy, and good protein levels will clear up that problem.

Losing weight too fast can cause that. eating right and putting muscle on will help reverse that.

trigden1991 · June 2017

andyluvv wrote: »

Hey I'd like some help too as I'm trying to gain muscle. I always had a tough time until my doctor discovered I have low testosterone.ive been on testosterone replacement therapy for about almost a year. I'm uploading a progress picture and a shirtless one. I have issues with hanging skin from when I lost 20kg initially. I'd like diet advice too as my testosterone (and work stress) makes me feel very hungry throughout the day.

Thanks for the help

Up the dose. Eat more. Make gains

(This is not medical or serious advise)

andyluvv · June 2017

stanmann571 wrote: »

Up the dose. Eat more. Make gains

(This is not medical or serious advise) [/quote]

I'm actually 32! Doctors don't know what happened to my primary
hyponogadism but in taking sustanon 250 every two weeks. I'm hoping the muscle building will improve my physique but the tummy has always been an issue. I've got a pic of it but I'm very self conscious.

tattygun · June 2017

andyluvv wrote: »

stanmann571 wrote: »

Up the dose. Eat more. Make gains

(This is not medical or serious advise)

I'm actually 32! Doctors don't know what happened to my primary
hyponogadism but in taking sustanon 250 every two weeks. I'm hoping the muscle building will improve my physique but the tummy has always been an issue. I've got a pic of it but I'm very self conscious. [/quote]

Give it time, nobody builds a good physique overnight. As for dealing with appetite on test, well...eat! No trash though, good whole foods in the main. Go too far with junk and you'll hold water like there's no tomorrow.

jseams1234 · June 2017

heheh, you sure do seem adverse to water retention. I've seen you mention it in multiple treads.... You must think creatine is the devil.

andyluvv · June 2017

jseams1234 wrote: »

heheh, you sure do seem adverse to water retention. I've seen you mention it in multiple treads.... You must think creatine is the devil.

Lol I do find the testosterone makes water retention quite easy. I had a really tough day today - it's injection day and I felt so tired and hungry all day. My friend says it's like being a girl "at that time". My doctor laughed when I told him I feel like the Hulk for a week and I become Dr Banner the next. Hormones are tricky !

tattygun · June 2017

andyluvv wrote: »

jseams1234 wrote: »

heheh, you sure do seem adverse to water retention. I've seen you mention it in multiple treads.... You must think creatine is the devil.

Lol I do find the testosterone makes water retention quite easy. I had a really tough day today - it's injection day and I felt so tired and hungry all day. My friend says it's like being a girl "at that time". My doctor laughed when I told him I feel like the Hulk for a week and I become Dr Banner the next. Hormones are tricky !

Ask him if you can split the dose and pin weekly...I mean I know you can and it'll be better for you but I don't want you getting into trouble with doc. Stable levels are everything, in fact once a week is too little with sust for stable levels but I don't want to go further than this seen as though I'm pretty sure this talk isn't allowed here. PM me if you wish.

Improving my physique

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