|04-05-2013, 05:11 PM||#1|
Join Date: Mar 2013
How to grow bigger, stronger, leaner?
SO im doing Steve's " Density and strength" workout on the muscle and nutrition site.
i observed the following:
- I am getting stronger every single day
- muscle getting denser
- adding a little more fat
- IMPORTANT: i finish the work out, but i feel like i can do so much more exercises, hit triceps more.. I FOLLOW THE PROGRAM very well, when it says 2 to 3 back workouts, i do that! i always reach 30 total reps for 7 sets, start at 8 first set and end at 2!
its been 5 weeks, im going to continue for 4 more months... any advice on how i should eat? increase calories, etc.
I wanna grow bigger, have bigger arms ( program doesnt focus a lot on arms)
i wanna be lean and strong.
chest 42" ... its nice when i just leave gym and cold, but not on other days ( not dense looking)
arm 15 1/2 "
deadlift - 405 lb for 2 reps
bench 235 lb for 3 reps
squat 315 for 6
.. bf % 8-10
should i workout my abs and side oblique ( love handles) I REALLY REALY want them to be straight.
|04-05-2013, 05:20 PM||#2|
Join Date: Apr 2012
Training Type: Powerbuilding
I would give the program at least a year. If want to increase calories, drink some milk. Learn your body and only add the calories you need to keep growing. This will help from adding too much fat, which you will get some. There may not be a lot of direct arm work, but as you progress to heavier weights, the arms will grow. After the first 6 months you may want to tweak it some for arm isolation work, but trust the process and build a good foundation.
|04-06-2013, 03:59 AM||#3|
Join Date: May 2012
Location: England UK
Training Exp: 2
Training Type: Fullbody
Fav Exercise: Benchpress
Fav Supp: protein powder
if you feel you can complete the workout and have allot more in you then your not pushing hard enough on all sets.
|04-06-2013, 05:23 AM||#4|
Join Date: Oct 2012
Training Exp: 2-4 years 2 serious
Training Type: Powerbuilding
Fav Exercise: Romanian Deadlift
Fav Supp: Food
I agree with the above statements. A good place to add the extra calories would be around your workout time.
"When you walk up to opportunities door, don't knock it..kick that b*tch in, smile and introduce yourself." Dwayne Johnson
MAB Sponsored Athlete
My Website: Nutrition Beast
|04-06-2013, 09:35 AM||#5|
Join Date: May 2011
Location: Ft. Hood, Tx
Training Exp: On and off for 17 years.
Training Type: ARGH!!!
Fav Exercise: Bosu kickback pistols
Fav Supp: Crack on a trisket
It seems like you want it all, which is normal but not realistic. It seems like you're doing well, getting stronger and bigger. I'd recomend sticking with that for a while. As was said, your arms will start to grow as the rest of you grows. No one would call my arms small, but I don't do any direct arm work. Deadlifts, rows, anything that hits your back is going to build your biceps better than any curls will.
As for your love handles, don't worry about those for now. Get bigger, get stronger, then later on if you want to shift your focus to leaning out you'll have the muscle to look good lean.
Basically, if you've got something that works, stick with it until it stops working.
Current PRs at 242- 495, 345, 585, 1425
|aesthetics, density, strength|
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