Ok guys, These are month old pics after my cutting phase. Went from 205 to 180lbs @ 8% bf (hydrostatic measured). I am currently bulking up doing a three day split (chest/back, legs, arms/shoulders, off, repeat) with two sessions a day (am- 40 min heavy 4x6-2 1:30rest between supersets [ie- chest rest back rest etc], pm- 25 min light 3x15-8 :30 rest between supersets).

I am loving this program and am moving up in weight in almost all exercises pretty much every workout, it's kind of rediculous almost as normally I struggle to move up the weights, so I'm loving it.

Current workout prs as of this last week in heavy workouts 4x2
flat bench- 335 (pr=375)
deadlift- 405 (pr=455)
backsquat- 375 (pr= 500 -with powerlifting stance, I have moved back to olympic stance and obviously lost a lot off my max)
pullup - bw+95lbs (pr= +100)
frontsquat- 275 (pr=315)
powersnatch- from the hang- pr= 155
powerclean- from the floor- pr= 225

All of that to say, I am looking for advice on where to focus my efforts during this bulk. I want to increase size and strength and am not afraid to lose my abs at all.

back pic

front double bi

your shoulders need too be bigger from the front

jtg987 wrote:
your shoulders need too be bigger from the front

I agree.

You're looking solid though.

jtg987 wrote:
your shoulders need too be bigger from the front

x2

Maybe some more size to your arms too.

And what's the point of cutting if you just bulk again straight after?

The point of cutting was two-fold.

1st it was my 30th birthday and I wanted to see how lean I could get, I won't settle for just getting fatter just because I'm older, so kind of prove it to myself that I could do it, even with my metabolism slowing down lately.

2nd I've read some stuff, CT for one, that says when bulking after getting real lean it's easier to put on more quality muscle as the body is in a way primed to add lean mass.

Besides it was summer and I live by the beach :)

lukepropst wrote:
2nd I've read some stuff, CT for one, that says when bulking after getting real lean it's easier to put on more quality muscle as the body is in a way primed to add lean mass.

Besides it was summer and I live by the beach :)

I believe you have too wait until your body adjusts to that level of body fat otherwise your going to be more likely too put fat back on, Unfortunately I'm unsure as too how long it takes your body too adjust too the new set point

lukepropst wrote:
The point of cutting was two-fold.

1st it was my 30th birthday and I wanted to see how lean I could get, I won't settle for just getting fatter just because I'm older, so kind of prove it to myself that I could do it, even with my metabolism slowing down lately.

2nd I've read some stuff, CT for one, that says when bulking after getting real lean it's easier to put on more quality muscle as the body is in a way primed to add lean mass.

Besides it was summer and I live by the beach :)

Good enough for me. jt makes a good point, I don't know if it is true but it makes sense. I know when I put on weight, if I cut back on food a little it falls straight off until my body gets used to it then I'm fine.

Fill in the Traps and Upper Back. It will give you what CT called the "Power Look". Looking pretty solid otherwise.

Good work so far. Weak points: shoulders, traps, arms.

Mind you, when I say "weak", clearly this doesn't mean you haven't done well up to this point.

Can't tell for sure but from that first picture it almost looks like your right trap is smaller than your left? Could just be the angle of the camera?

Professor X wrote:
Good work so far. Weak points: shoulders, traps, arms.

Mind you, when I say "weak", clearly this doesn't mean you haven't done well up to this point.

Agreed. I also think you could do with some extra lat width. Very impressive legs though.

First of all thanks for the input guys.

Front and mid delts I expected as they are very weak, and I knew my arms would come up as I feel like a T-rex with my big legs and these little nubs. I've arranged my lift rotation to have arms and shoulders on thier own day to be able to focus on them.

Traps was something I thought I had handled though, but now looking at the whole pic I can see what you mean. Some more mass on top couldn't hurt at all to balance me out, good spot Prof. And yes my traps/shoulders are at an uneven height. In this pic you can see how one side carries a little higher than the other.

As far as lat width, I appreciate the comment but I'd never really seen that as a point to focus on. I feel I have a thick torso with tiny little arms and thickening up there wouldn't help as much. I could be wrong though for sure- anyone else notice a need there??

1st,... very solid, excellent overall.

Now,... to nitpick? Your tris should be a lot bigger, the arms look disproportionate in your double bi pose. Also, even though your BF is fairly low, your midsection looks thick (I have the same problem, and have eliminated certain exercises hoping to bring it in smaller)

S

Legs look especially good. Damn.

Good job ~ shoulders all parts, especially rear delts looks like your weakest part. Everything that Prof Said.

Your torso looks like you could be hit with a truck and survive. Your a brick.

Legs are beastly, bring up the traps, arms and shoulders. I actually have a hard time believing your max Oly squat is 375 with quads like that.

You could try some vacuum exercises or something if you're worried about your midsection, but imo increasing lat width/back thickness and arm & shoulder size will do a helluva lot more for your symmetry.

Final analysis; you don't really need anyone to tell you anything. You know what to do and how to do it, and you're in a position to take advantage of it. Post again in a few more months and shock the shit out of us.

As others have said Beastly legs man!!

If it were me i'd concentrate on gaining shoulder size!

Nice wheels.

I agree with bringing the traps up...Maybe pay some extra attention to your right trap since it sits lower than your left. I have the same problem...If I don't force myself to stand with good posture it looks as though and invisible person is standing on my right shoulder forcing it towards to ground.

Sick legs dude.

thanks again for the replies and criticism, I am definately working on the traps, shoulders, and arms. It's a pretty much concensus that is where I should focus and I agree.

Regarding the thick midsection, yeah I know, but I don't do any specific ab work at all so I can't eliminate things, and the stuff like heavy squats, deads, oly lifts and overhead squats, well if they make me thick, then so be it. I kind of like it anyways.

My goal is to be and look strong all over so a thick torso is ok with me.

Also regarding the tri's needing to be much bigger I totally agree. They are being stubborn. I'm doing heavy dips (4x2 135lbs on belt) close grip press (4x2 with 285lbs today actually), they just like to be stubborn. Arms have always been my nemesis to grow- but I'm working on em.

Interestingly, I've found that with a stubborn muscle blowing it away for a week or two with some much higher volume than normal (meaning instead of heavy dips, do like 10-12X3 bodyweight, and do some lower weight higher rep isolation stuff. Cable extensions and such.

I'm generally not a fan of workouts like that, but it's worked for me in the past, with triceps as a matter of fact.

I've really got no comments to add regarding the physique though. I think everything has been covered really well, and I agree with them.