Honest Critisism Wanted

17 y/o  175 lbs.  6'1"  Lifting for about 2 years...

What needs work?

http://i590.photobucket...ums/ss343/jvg988/006.jpg

Well... u need to put up some better poses.. the one's you put up are pretty much useless for critique.. do a leg an waste up from the front and back..

There is never enough time to do everything, but there is always enough time to do the most important thing

 

You're pretty much asking us to critique your arms, post pictures as smoundzou said of your whole body and now just a few biceps and triceps shots.

You definitely need to bulk, I can already tell that.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

clearly your photography skills are in dire need of attention.

Its already been noted, but you do seem to have a fasination for taking pics of just your arms in wierd poses that I think you believe makes them look better.

Take pictures of your entire body to get a good critique. And if your going to pose, do a typical pose so people can give you a serious critique on what you do need to work on.

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

haha I love this site you guys are ****ing honest!! ok I will put some up of just regular poses but keep in mind that I had open heart surgery because I have obvious scars.

Just took some new ones as requested

http://i590.photobucket...ums/ss343/jvg988/001.jpg
http://i590.photobucket...ums/ss343/jvg988/002.jpg
http://i590.photobucket...ums/ss343/jvg988/003.jpg
http://i590.photobucket...ums/ss343/jvg988/004.jpg

You have a good base to work with; but as suggested in an earlier post your number one priority right now should be compound movements, a high calorie diet and progressive resistance.

Here is a good routine...

Day 1 - Heavy Push - ALL 3X5
Squat
Flat Barbell Press
Standing Barbell Press
Weighted Dips

Day 3 - Light Pull - ALL 3X8-10
Deadlift
BB Row
Pullup
Chins or DB Curls

Day 4 - Light Push - ALL 3X8-10
Squat
Incline Barbell Press
Flat Bench Press
Weighted Dips

Day 5 - Heavy Pull - ALL 3X5
Deadlift
BB Row
Pullup
Chins or DB Curls

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

ok Thanks for the info. What do you think about food and nutrition? How long do you think it would take to get a decent build on these recommendations if I stayed consistent?

It all depends, everyone has a different genetic response to stimuli although we do all respond.

You should see some pretty significant results within a year if you stick to adequate nutrition.

Meal 1- Eggs, Oatmeal, Almonds
Meal 2- Whey protein shake
Meal 3- Chicken, brown rice, veggies
Meal 4- Whey protein shake
Meal 5- Fish, brown rice, veggies
Meal 6 - Cottage cheese

That should do you wonders.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

MVP, I wonder why you don't recommend a carb source with the protein shakes.  Some carbs should be better for bulking, innit?  It's easy enough to add some ground oatmeal or milk to the shake, or have a banana.

I agree, that looks like a great cutting diet, but bulking I would add in some more carb sources.

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

That a pretty good workout you posted up there MVP. Have you ever used it? I'm coming off of a long 3 week break from working out. Before i was doing the 3 day full body routine, but i was looking for something to change it up with to start with tomorow. That workout looks perfect... I think that workout with eating like a effin horse will give me the 10 pounds i want. Thanks MVP

No problem...and the post above is correct, you should ideally be consuming carbs with your protein shake...a protein shake with a banana post workout is great.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

nrod9
That a pretty good workout you posted up there MVP. Have you ever used it?

No, I've never used that one - but as a beginner I put on about 35lbs using the original 3X push/pull/legs split designed by Frankie NY. This split could arguably be better though due to the change in intensity, volume and frequency.

The majority and biggest fraction of my mass has been on push / pull set ups and I've been on a lot of routines anywhere from 2X per week to 6X per week.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

MVP can you explain what does it mean to push/pull set ups??

If you make your protien shakes with milk, then you have your carb source right there!

"True genius, in many fields of human endeavor, is often revealed in elegant simplicity."

- A smart man

Journal: http://www.wannabebigforums.com/showthread.php?t=117358

As for critique:

Diet:  Eat a lot, eat healthy, and keep your protien intake to about 1 g/lb. bodyweight

Routine: Starting Strength

MVP's advice is solid, but a routine like starting strength would be better for faster gains.

"True genius, in many fields of human endeavor, is often revealed in elegant simplicity."

- A smart man

Journal: http://www.wannabebigforums.com/showthread.php?t=117358

I dunno if I like that push/pull the way you set it up. has him squatting back to back on days, will fry his posterior chain.

Personally I put legs with the pull day and anything related to them.  So since a proper squat is still primarily a posterior chain pulling motion, not talking about a good morning either, I would see it logically on pull day.

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

SEOINAGE


I dunno if I like that push/pull the way you set it up. has him squatting back to back on days, will fry his posterior chain.

Personally I put legs with the pull day and anything related to them.  So since a proper squat is still primarily a posterior chain pulling motion, not talking about a good morning either, I would see it logically on pull day.

It has him deadlifting and squatting back to back days. But the squats are light squats the day before deadlifts.

I like upper and lower push and pull set ups too.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant