Training Issues

[JeffFran]

I've been working out for 1 year and a half.
My starting stats:
Height: 5ft11
Weight: 145.5lbs
Bf: Around 22%

Current:
Height:6ft0
Weight: 160lbs
Bf: Around 15%

Body parts Measurements:
Arms: 32.3cm/12.71inches
Wrist: 17cm/6.69inches
Quads: 57cm/22.4inches
Calves: 40cm/15.75inches
Forearm: 28cm/11.02inches
Chest: 84.5cm/33.27inches
( My back and shoulder are reasonable )

With this being said, my legs are way more developed than the rest of my body. I play tennis and might be the reason. So my question is: Should I train with more volume and more often those lacking body parts ? Because playing tennis in a daily basis is like a high volume and high frequency training and the results I've got were good when considering my stats.
What are your opinions guys?

 

[cmb5017]

I'd just cut back a bit on legs and focus hard on upper body..

 

[cmb5017]

I remember one time Dexter Jackson quit upper body altogether for 9 months to focus on his legs...so they'd match up

 

[JeffFran]

I think it would be a good choice but I kinda like training legs. But how can I focuse more on those lacking body parts? High volume and more frequently ? Or one heavy day and another with high reps ? I was thinking doing arms two or three times a week, chest and shoulders twice a week

 

[44YOGearHead]

I think it would be a good choice but I kinda like training legs. But how can I focuse more on those lacking body parts? High volume and more frequently ? Or one heavy day and another with high reps ? I was thinking doing arms two or three times a week, chest and shoulders twice a week

The key to growth for you I think is centered around two things... caloric surplus and compound movements for your upper body. Just my opinion. Build a platform then isolate muscle groups.

 

[JeffFran]

The key to growth for you I think is centered around two things... caloric surplus and compound movements for your upper body. Just my opinion. Build a platform then isolate muscle groups.

I was thinking to go down to 12% body fat and then starting a caloric surplus. Since I will be leaner, my body will use the nutrients more efficient and If I start a caloric surplus with around my current body fat I'll not like what I see in the mirror.
But when I reach my bf goal I was thinking to do a caloric surplus and compound movements I already do. But my main question would be If I should use more volume and frequency or not since my legs developed so well by playing tennis (high volume and frequency instead of heavy weight)

 

[Jake]

I've been working out for 1 year and a half.
My starting stats:
Height: 5ft11
Weight: 145.5lbs
Bf: Around 22%

Current:
Height:6ft0
Weight: 160lbs
Bf: Around 15%

Body parts Measurements:
Arms: 32.3cm/12.71inches
Wrist: 17cm/6.69inches
Quads: 57cm/22.4inches
Calves: 40cm/15.75inches
Forearm: 28cm/11.02inches
Chest: 84.5cm/33.27inches
( My back and shoulder are reasonable )

With this being said, my legs are way more developed than the rest of my body. I play tennis and might be the reason. So my question is: Should I train with more volume and more often those lacking body parts ? Because playing tennis in a daily basis is like a high volume and high frequency training and the results I've got were good when considering my stats.
What are your opinions guys?

Are you unhappy with this? Not liking the way you look? I kind of like that look.Considering legs are hard to develop and take grueling workouts I would let it be

 

[DylanGemelli]

you definitely dont want to work a body part more than twice a week or your only going to lose size... you would never be allowing for growth and repair... 2 days a week per body part... right now since your mainly after size, you should train in the hypertrophy stage... 8-10 reps each exercise at 80-85% of your max... 4 sets on each exercises and 4 exercised per body part..

 

[JeffFran]

Are you unhappy with this? Not liking the way you look? I kind of like that look.Considering legs are hard to develop and take grueling workouts I would let it be

To being honest I'm happy with the gains I've made overall. However, I think that my body is somewhere disproportionate. My arms seem small, as my chest and shoulders. My biggest concern is how could I develop those muscles the same way I did with my legs. What kind of training should I do do maxime my results.

 

[JeffFran]

you definitely dont want to work a body part more than twice a week or your only going to lose size... you would never be allowing for growth and repair... 2 days a week per body part... right now since your mainly after size, you should train in the hypertrophy stage... 8-10 reps each exercise at 80-85% of your max... 4 sets on each exercises and 4 exercised per body part..

I hit Back and Legs once a week. Shoulders, Chest and Arms twice a week.
My goal right now is to lean down until I am 13% body fat or less and then I'll be after size.
I've watched your videos and having a high body fat is not good in any level, so I want to lean down around that range (10-13%) and then gain size. I've been cutting for 4 weeks now and I have lost 6.6lbs so far. My biggest concern is If I am losing muscle also despite consuming around 1.2 to 1.5g protein a day. Do you think 6.6lbs in 4 weeks is way too much or keep with this regiment until I accomplish my goal?

 

[RickRock]

I hit Back and Legs once a week. Shoulders, Chest and Arms twice a week.
My goal right now is to lean down until I am 13% body fat or less and then I'll be after size.
I've watched your videos and having a high body fat is not good in any level, so I want to lean down around that range (10-13%) and then gain size. I've been cutting for 4 weeks now and I have lost 6.6lbs so far. My biggest concern is If I am losing muscle also despite consuming around 1.2 to 1.5g protein a day. Do you think 6.6lbs in 4 weeks is way too much or keep with this regiment until I accomplish my goal?

As long as you aren't in too much of a defecit and are hitting your macros (especially protein) you should have no fear of muscle loss. Fat loss rate should be no more than 1-2 lbs per week and you are within that range. However you don't want to try and drop at any faster of a rate than you are right now. Keep staying the course on that.

What is your age and experience? Also are you using anything to help you on your fat loss? There's also possible options I can recommend to you when you are looking to add size as well, but first I need those stats and your experience


(PM me for a price list for Biotech Labs and 10% discount)

 

[JeffFran]

As long as you aren't in too much of a defecit and are hitting your macros (especially protein) you should have no fear of muscle loss. Fat loss rate should be no more than 1-2 lbs per week and you are within that range. However you don't want to try and drop at any faster of a rate than you are right now. Keep staying the course on that.

What is your age and experience? Also are you using anything to help you on your fat loss? There's also possible options I can recommend to you when you are looking to add size as well, but first I need those stats and your experience


(PM me for a price list for Biotech Labs and 10% discount)

My deficit might be a bit low. My daily deficit is around 800 calories, but always keep protein high (1.2-1.5g). My macros are around: 45g Protein, 35g Fats and 20g Carbs.
I am 20 years old and I lift for almost two years now. I'm not using anything to help with my fat loss, only diet and cardio (Tennis). I would appreciate If you could advice and recommend me

 

[Testdude63]

I'm going to play devil's advocate here and say if you're 6ft tall and at 160 and your goal is size, you need to be in a small caloric surplus. Yes, I understand your body fat is at 15%, but if you play your cards right and take it nice and slow, you should be able to increase lbm quite nicely while keeping body fat relatively the same. You only have just over a year or training under your belt, so you can DEFINITELY still milk the gains. If you were to tell me you had 4-5 years of consistent training, I'd think differently.

I'm also going to say that a mixture of strength and hypertrophy would serve you well. At this stage I wouldn't focus on scaling back on lower body while increasing upper body volume. You're still a beginner. That should be saved for the well advanced IMO. I'd look into PHAT or Lyle's Generic Bulking Routine. Both would serve you quite well as they focus on the compound lifts and still allow for some "fluff" work .

 

[JeffFran]

I'm going to play devil's advocate here and say if you're 6ft tall and at 160 and your goal is size, you need to be in a small caloric surplus. Yes, I understand your body fat is at 15%, but if you play your cards right and take it nice and slow, you should be able to increase lbm quite nicely while keeping body fat relatively the same. You only have just over a year or training under your belt, so you can DEFINITELY still milk the gains. If you were to tell me you had 4-5 years of consistent training, I'd think differently.

I'm also going to say that a mixture of strength and hypertrophy would serve you well. At this stage I wouldn't focus on scaling back on lower body while increasing upper body volume. You're still a beginner. That should be saved for the well advanced IMO. I'd look into PHAT or Lyle's Generic Bulking Routine. Both would serve you quite well as they focus on the compound lifts and still allow for some "fluff" work .

I completely understand what you are saying and I approve it. But my biggest goal right now is to go down in my body fat since I started to see my abs recently for the first time in my life without flexing (when I wake up). I really want to gain size as well but I think If I cut down first then when I jump in a caloric surplus the gains would be much better since I'm leaner.

 

[44YOGearHead]

I'm going to play devil's advocate here and say if you're 6ft tall and at 160 and your goal is size, you need to be in a small caloric surplus. Yes, I understand your body fat is at 15%, but if you play your cards right and take it nice and slow, you should be able to increase lbm quite nicely while keeping body fat relatively the same. You only have just over a year or training under your belt, so you can DEFINITELY still milk the gains. If you were to tell me you had 4-5 years of consistent training, I'd think differently.

I'm also going to say that a mixture of strength and hypertrophy would serve you well. At this stage I wouldn't focus on scaling back on lower body while increasing upper body volume. You're still a beginner. That should be saved for the well advanced IMO. I'd look into PHAT or Lyle's Generic Bulking Routine. Both would serve you quite well as they focus on the compound lifts and still allow for some "fluff" work .

Exactly.... so much untapped potential growth and at that ht/wt he definitely needs a surplus and hypertrophy at a slow and steady rate gear, or no gear. Far underweight to be concerned w/ whether you're 15 or 17%.

 

[44YOGearHead]

I completely understand what you are saying and I approve it. But my biggest goal right now is to go down in my body fat since I started to see my abs recently for the first time in my life without flexing (when I wake up). I really want to gain size as well but I think If I cut down first then when I jump in a caloric surplus the gains would be much better since I'm leaner.

Abs on a 160 pound guy is a given, you can bulk and grow at a slow and steady pace and still maintain abs and with proper supplementation/exercise define them while leaving the realm of the thin.

 

[Testdude63]

Abs on a 160 pound guy is a given, you can bulk and grow at a slow and steady pace and still maintain abs and with proper supplementation/exercise define them while leaving the realm of the thin.

This x1000!

 

[RickRock]

My deficit might be a bit low. My daily deficit is around 800 calories, but always keep protein high (1.2-1.5g). My macros are around: 45g Protein, 35g Fats and 20g Carbs.
I am 20 years old and I lift for almost two years now. I'm not using anything to help with my fat loss, only diet and cardio (Tennis). I would appreciate If you could advice and recommend me

Ok man, since you are a younger guy with a good metabolism and high natural hormone levels, I really agree with the others here that you should probably raise the calories a bit. 800 defecit is pretty low for you, and I would at least go to around maintenance honestly.. I'd be willing to bet you can recomposition your body very well at this stage. You are In the prime years of your life for growth and I really think you can get the best of both worlds here.

I think your macro split looks pretty good. Just increase total calories to compensate


(PM me for a price list for Biotech Labs and 10% discount)

 

[JeffFran]

Ok man, since you are a younger guy with a good metabolism and high natural hormone levels, I really agree with the others here that you should probably raise the calories a bit. 800 defecit is pretty low for you, and I would at least go to around maintenance honestly.. I'd be willing to bet you can recomposition your body very well at this stage. You are In the prime years of your life for growth and I really think you can get the best of both worlds here.

I think your macro split looks pretty good. Just increase total calories to compensate


(PM me for a price list for Biotech Labs and 10% discount)

I will follow your advice guys. I'll start four weeks from now and do a 200calories surplus to minimize fat gain . I've some friends that compete in bodybuilding and if I can I can get gear. I know that I'm still young and have much to grow but what are your thoughts?

 

[RickRock]

I will follow your advice guys. I'll start four weeks from now and do a 200calories surplus to minimize fat gain . I've some friends that compete in bodybuilding and if I can I can get gear. I know that I'm still young and have much to grow but what are your thoughts?

Way too young right now man. You don't want to start steroids at your age. You can do irreversible damage to your endocrine system because it is still developing. Like I said, you are in the best years of your life to grow. Capitalize on that, and don't mess that up by starting steroids too early. You have plenty of time to start those later on in a few years when you have built a good natural foundation first


(PM me for a price list for Biotech Labs and 10% discount)