Looking For Constructive Criticism

[JMK22]

Hey guys thes are current pics as of august,29th. I'm looking for some constructive criticism, and and advise you guys have to give.

[JMK22]

Here are some more pics

[KP79]

JMK, have you cycled at all before? What are your goals and ithat will make it easier to tell you where you need work or where you have done good work up to this point.

Looks like you are building a solid base to work with...

No cycling experience yet?

-KP

[JMK22]

Correct, i have not cycled before. currently i weigh 195lbs ans i had a bf test done in may and it was 15%. my goals are to get to 215-220lbs and have around 10% bf.

[KP79]

well, I would definately say get bf% down to where you can visibly see abs when you flex, this wll give a good indication of what your proportions look like.

So what exactly are you asking for as far as critiquing? Do you want to know where you stand as far as possibly cycling? What areas need to be brought up? As far as your current goal, is this with a cycle?

[JMK22]

Yea, i would like to know what aeras need improvement, and where i stand as for cycling. And yes my goals would involve cycling.

[VULT]

Honestly bro, and no offense, I wouldn't worry about a cycle or lowering your bf just yet with the goals you have in mind. The chest is a very important base. Pound the hell out of it with heavy movements to create a thicker base. Then consider a cycle, and only after that would I worry about cutting.

Just my

[JMK22]

Thanks man, my chest has always been my weak point and now its somewhat devloping half decent. I'll definatly try to gain somesize in my chest, and does anyone have any chest exercise's for building chest size, because i love to hear them!! i currently do dumbells 90% of the time and sometimes throw in some barbells.

[King]

I have an article on what I feel is the best method for building chest size. It is in the lifting technique's section

[VULT]

Originally Posted by JMK22

Thanks man, my chest has always been my weak point and now its somewhat devloping half decent. I'll definatly try to gain somesize in my chest, and does anyone have any chest exercise's for building chest size, because i love to hear them!! i currently do dumbells 90% of the time and sometimes throw in some barbells.

It's good that you use dbells. Heavy dumbbell bench, both flat and incline, should be staples. Go heavy with in the 8-10 max rep range to pack on size.

[CalKiller]

your goals are def within reach and without a cycle.. how long have you been lifting? hows your diet? how tall? hows the wheels? agree DB press is awesome chest builder

[squatman]

I would recommend when devising a training program that you stick to basic compound movements and make them a staple in your training regiment!

- Squats, leg press, leg extension for quads
- Stiff legged deads, incline dumbbell leg curls, flat machine leg curls for Hammies
- Flat and incline dumbell presses, every once and a while through in some flat and or incline bench press, flat and or incline flies, chest dips with body weight only to start.
- Seated dumbell press, alternate between military press and press behind the neck on the Smith machine, seated side dumbell raises and upright rows for delts.
- Dead-lifts, bent rows, pull-ups (if uncomfortable) seated cable pull-downs, and a great exercise that has been "forgotten" by many lying dumbell pull overs.
- Seated one arm preacher cable curls, standing biceps curl with your back against the wall to help prevent take the lower back out of the movement, concentration curls for biceps.
- Close grip bench, hands placed just inside the delts, lying skull crushers with an ez curls bar, Standing one arm cable press downs for triceps.
- Standing, seated calf raises I also like to to some calf presses on the leg press. BTW you have to pound the crap out of calves to make them grow!

Eat relatively clean, but lot's of food! Get plenty of rest, drink lot's of water!

Hope this can help you bro!

Good Luck!

S

[JMK22]

Originally Posted by VULT

It's good that you use dbells. Heavy dumbbell bench, both flat and incline, should be staples. Go heavy with in the 8-10 max rep range to pack on size.

Thats exactly what im doing, so ill just have to keep working harder at it lol. ill keep this thread updated.

Originally Posted by CalKiller

your goals are def within reach and without a cycle.. how long have you been lifting? hows your diet? how tall? hows the wheels? agree DB press is awesome chest builder

I've been lifting serious for about a year. my diet is pretty good, high protien, medium carb, and low fat, about 3000-3500 cals per day. i am 6'. and legs are a work in progress, i've noticed quite a difference in the last 2 months, i will post pics the next month or so when i update them.

Originally Posted by squatman

I would recommend when devising a training program that you stick to basic compound movements and make them a staple in your training regiment!

- Squats, leg press, leg extension for quads
- Stiff legged deads, incline dumbbell leg curls, flat machine leg curls for Hammies
- Flat and incline dumbell presses, every once and a while through in some flat and or incline bench press, flat and or incline flies, chest dips with body weight only to start.
- Seated dumbell press, alternate between military press and press behind the neck on the Smith machine, seated side dumbell raises and upright rows for delts.
- Dead-lifts, bent rows, pull-ups (if uncomfortable) seated cable pull-downs, and a great exercise that has been "forgotten" by many lying dumbell pull overs.
- Seated one arm preacher cable curls, standing biceps curl with your back against the wall to help prevent take the lower back out of the movement, concentration curls for biceps.
- Close grip bench, hands placed just inside the delts, lying skull crushers with an ez curls bar, Standing one arm cable press downs for triceps.
- Standing, seated calf raises I also like to to some calf presses on the leg press. BTW you have to pound the crap out of calves to make them grow!

Eat relatively clean, but lot's of food! Get plenty of rest, drink lot's of water!

Hope this can help you bro!

Good Luck!

S

Thanks S, helps alot. im doing about 90% of those exercises right now, so i'm going to keep working hard at it. i definatly do lack on the drinking water part, i'm going to try to pound the water back starting tomorrow lol. Thanks again.