Need workout help, pics included

[Just Add Muscle]

Drop the Cardio my friend.Trust me on this.You will grow better.

 

[Azinine]

im going to the beach in 3 weeks so i want to look decent

If this is the immediate goal then I think I would dial in the diet (reduce cals) and continue the cardio...

After that? Start eating again and killing it in the weight room.

 

[BullTough]

If this is the immediate goal then I think I would dial in the diet (reduce cals) and continue the cardio...

After that? Start eating again and killing it in the weight room.

+1

 

[jiggagold]

where would i fit deadlifts in on friday? i dont do deadlifts and legs together

 

[roadwarrior]

Eat more and diet shouldn't be only "decent here and there" diet is the most important aspect, it doesn't matter what you do in the gym if you don't diet out of it....

You're a pretty young guy, so you've got a lot of potential, kid!

and sleep! YOu've got some good advice. If you are struggling with defining a workout you can look at 5x5. It's not a one shot answer to all lifting but the intermediate will give you a good base. There are a variety of progressive and pyramids workouts to be looked at. The splits described are good. At your age and good natural base, you will grow if you put in the effort to lift hard, eat well, and sleep. You grow in your sleep after doing all the work.

 

[mwm5]

where would i fit deadlifts in on friday? i dont do deadlifts and legs together

full deads do with back. if you like stiff leg deads do with legs.

 

[ceo]

Alright here is some pics of me, what do u guys think i should do? I was going to the 5x5 but a knee injury set me back, im going to the beach in 3 weeks so i want to look decent ive been workin out this summer 3 days a week MWF with cardio on sunday and sometimes after i lift, decent diet here and there, i cannot seem to get my arms to grow, my strength has improved alot though, i was doing weighted dips with a 25 pounds and now i can do 45 pounds for sets of 10 10 8, my bench has gone up to doing 3 sets of 215 for 554, i just started benching this summer as well (barbell) since highschool Im 21. Ive been eating alot and i have gained about 7 pounds since mid june, ive noticed my back and chest have grown but not my arms, my forearms have grown a little

http://i33.tinypic.com/2n1x8p5.jpg
http://i38.tinypic.com/o5ukih.jpg
http://i33.tinypic.com/2jxysn.jpg
http://i37.tinypic.com/kc9y8.jpg
http://i37.tinypic.com/21oyj3m.jpg
http://i38.tinypic.com/2ccq8ef.jpg
http://i34.tinypic.com/1zz01p2.jpg

I dunno...I see someone who's arm development is right on par with the rest of his development (chest and back anyways are all I can see). You can't expect to have 20" guns with a 42" chest and 24" quads.

I also see someone who wants to be ripped in 3 weeks to look good at the beach...yet wants to grow some huge arms. Make a choice. First, you're fairly lean, so you could probably use some thermos (ie. Green Tea Extract) and get a little leaner in 3 weeks for the beach. But, you're not going to grow your arms doing that.

You look fine for a day at the beach IMO. I'd start eating and lifting. Use the 5x5. It's a great program. If you're not good at putting things together, it's perfect for you for now. But bottom line...if you want to really GROW...you need to spend a lot more time in front of the dinner table. You need to shoot for 2.5 grams of protein per lb. of bodyweight. Get plenty of good fats, and tune in the carbs where you need them. More carbs on days you're working out or more active, less carbs on less active days. Looks like you're more of an ecto, so you just need to eat a ton.

I guarantee you're not eating nearly enough. Whatever you're eating...double it.

For anyone that doubts food is the greatest anabolic substance you can put in your body, there was a study several years back which included 3 groups; elite sumo wrestlers who did no weight training whatsoever, advanced bodybuilders and advanced powerlifters, about 20 in each group. They took the lean muscle mass of each group and divided it by their height in inches (obviously there are other variables). Surprisingly, the sumo wrestlers came out well ahead of the powerlifters and the bodybuilders. This is a group who did no weight training at all, but engorged themselves with food trying to bring their bodyweight up as much as possible. So, how is it that a group doing no weight training has more muscle mass per inch of height than powerlifters and bodybuilders?

Now imagine if you ate like a sumo, but weight trained like a bodybuilder or powerlifter, and did a few things to keep bodyfat levels in check! Think you'd grow?