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Muscle Building and Bodybuilding Topics related to muscle building, bodybuilding, including training and fullbody workouts. If you are looking for great advice on gaining muscle this forum is for you.

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Old 11-16-2013, 01:33 PM   #11
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These 4 lifts will do the trick: Squats, Dips, Rows, High Pulls.

If you have the energy, then do them all in 1 workout, 3-5 sets of low reps (or high reps with Squats).

Or if you are like me and energy is limited these days, then split it up and increase the sets to 6.

Workout every other day or 3 days per week:

A) Squats, High Pulls

B) Dips, Rows (or chins).

- John
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Old 11-16-2013, 02:32 PM   #12
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Originally Posted by trig2 View Post
this is ma bulking up routine down below . a have all this equipment in ma house . ma goal is to get bigger arms chest and shoulder just looking to see if a can change this routine some how to get better results

Been meaning to get back to you, but my schedule has been hell. If I get some time over the next few days we can look at some ideas.

You didn't really list you eqpt. Would give us a complete breakdown on your setup?
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Old 11-16-2013, 03:07 PM   #13
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Originally Posted by thexman View Post
These 4 lifts will do the trick: Squats, Dips, Rows, High Pulls.

If you have the energy, then do them all in 1 workout, 3-5 sets of low reps (or high reps with Squats).

Or if you are like me and energy is limited these days, then split it up and increase the sets to 6.

Workout every other day or 3 days per week:

A) Squats, High Pulls

B) Dips, Rows (or chins).

- John
cheers bro
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Old 11-16-2013, 04:00 PM   #14
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Been meaning to get back to you, but my schedule has been hell. If I get some time over the next few days we can look at some ideas.

You didn't really list you eqpt. Would give us a complete breakdown on your setup?
a have dumbbell s. and barbell s bench press flat barbell incline and barbell decline

cable cross over for chest .and preacher curl machine .seated cable row for back

high pulley down for back . leg curl machine for calves and thigh and squat rack . that's the stuff that I have mate
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Old 11-17-2013, 12:24 AM   #15
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Is there a particular physique type that you're looking to emulate?

What is it about your program that you feel is lacking in helping you achieve what you are looking to do?

Have you tried to cut back on the number of moves and put more emphasis on just big mass builders?



When I look at your program, I see a lack of leg work especially in the amount of squatting when compared to your upper body work. You also have a lot of direct arm isolation work. None of the moves you are using are really bad, but you might consider not using every move as you currently do.

If you are wanting to stick with a split there are some ways to move things around. You could also try a fullbody program of limited heavy compounds.

You can also use an A/B split program to great effect.
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Old 11-17-2013, 07:54 AM   #16
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Originally Posted by glwanabe View Post
Is there a particular physique type that you're looking to emulate?

What is it about your program that you feel is lacking in helping you achieve what you are looking to do?

Have you tried to cut back on the number of moves and put more emphasis on just big mass builders?



When I look at your program, I see a lack of leg work especially in the amount of squatting when compared to your upper body work. You also have a lot of direct arm isolation work. None of the moves you are using are really bad, but you might consider not using every move as you currently do.

If you are wanting to stick with a split there are some ways to move things around. You could also try a fullbody program of limited heavy compounds.

You can also use an A/B split program to great effect.








a like the split routines but a could give the fullbody program a shot


lacking arms chest shoulder delts traps cant seem to get them bigger
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Old 11-17-2013, 08:08 AM   #17
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a like the split routines but a could give the fullbody program a shot


lacking arms chest shoulder delts traps cant seem to get them bigger
a have done the big move like deadlift barbell row over head press bench press alone just could not get bigger lol
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Old 11-17-2013, 09:45 AM   #18
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What are your size expectations? From your picture you pretty big already. Do you have any full body pics? This will help me judge where you are naturally and what expectations to have.

There is a chance you might be big and training just fine. Naturals always slow dramatically over time.
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Old 11-17-2013, 12:27 PM   #19
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What are your size expectations? From your picture you pretty big already. Do you have any full body pics? This will help me judge where you are naturally and what expectations to have.

There is a chance you might be big and training just fine. Naturals always slow dramatically over time.


cant get a picture up just now camera not working .



size expectations want to get big as a can
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Old 11-17-2013, 03:45 PM   #20
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Originally Posted by BendtheBar View Post
What are your size expectations? From your picture you pretty big already. Do you have any full body pics? This will help me judge where you are naturally and what expectations to have.

There is a chance you might be big and training just fine. Naturals always slow dramatically over time.
This is where I was going next with my questions for you.

Get somebody to take pics of you from the front, back and sides. You don't have to post them openly. Send them to BTB, or myself, and we can look at them privately. Then we can assess your development and provide some more feedback.
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