How do I reach the next level, frustrated! Need serious advice.

I dunno if this was mentioned but you sound like you want to get cut up through how you are lifting.  That won't happen.  The arm shredding routine is probably a waste of time.  Get some research in about compound lifts and leg work.  Really only way you are going to get cut up and lose the fat on your abs is by losing total bodyfat. 

I'm guessing you are about 25% bf, but I could be wrong.  So at best you might have 180 lbs of LBM.  To get cut and have abs you are going to want to shoot for atleast somewhere around 10% bf.  So you should plan on losing atleast 40 lbs to really get cut like you want.  Just do it slow and maintain as much of that muscle as you can.

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

if your looking to get leaner, in more overall shape, i'd say instead of 4 times a week for 2 hours try gettin a little more disiplined about your workout habbits, more reps, more cardio, less rest periods. 5-7 days a week, more fast pace with your excersises.  you will get out of it what you put into it, get a clean diet going for yourself to.  theres a reason why bodybuilders and powerlifters are set as two different catagories.  just get more gym time, start burnin that fat man.  put all that together and some knowledge for youself (found on the net) maybe even a good sup to push you a little further and youll get results, hope i helped a little, good liftins

You eat, you lift, you heal, YOU GAIN!!

brihead301


Lift heavy, eat less, squat often.

Pretty Much lol.


To the OP..


1. Drop your calories below caloric maintenance like Nmoney said, adjust accordingly. DIET IS KEY! You could technically drop BF significantly just by dropping calories and lifting, but like NMoney said.. cardio is like icing on the cake. It can be good and bad, much like anything. Don't do too much, don't do too little.

2. Lift Heavy with a low-med rep range, no high rep.. low weight so called "muscle toning" workouts(although supersets aren't bad). Just because you're cutting, it doesn't mean you need to go lighter, go HEAVIER if you can! Thats not how it works, not at all.  Also, decrease the amount of rest time in between sets, your heart will be pumping harder, you'll be burning more calories and that's exactly what you want.

3. Cardio will be your friend, 20-30 minutes 3-4 times a week directly after lifting. HIIT would be a good fit.


Good luck!

5'7" - 20 - 195lbs

connelly

veggeep


No offense, Connelly, but besides keying in on the "running for bigger legs" comment, did you actually read the post?  Dude's asking about cutting.  What you suggested is a recipe for more bulking.

EDIT: Actually, against my better judgement, i'm just going to leave this one alone, some people will just never get it.

But what you aren't getting Connelly, is that although he may be 240 lbs and 5'10" and have a good amount of fat on him. He is maxing at 265 on bench, although that may not be a lot for someone his weight.. thats still a good amount of weight. Meaning.. he has a decent amount of muscle under that fat. So saying someone in his position should bulk, isnt exactly a good idea, also considering he asked..."how can I get to the next level and get cut up." He would probably look good at ~190. Bulking is definitely not a good idea.


Thats all Veggeep was trying to say, no bashing. Just basing his reply on the info that the OP gave and what advice he was asking for.

5'7" - 20 - 195lbs

MVP


Routine: DC or HST

Diet: Keto

Cardio Style: HIIT

nailed it.

haha you have no option other than to get cut with this combination.

No need to clean bulk, you will easily lose fat and gain strength and muscle.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.