Looking for critique

[kc999]

Have been working out for about 5 years now and am thinking of doing a first timer bodybuilding contest in a year or so. I kind of messed around for the first year or so in the gym constantly switching up routines, then I started mark rippletoes starting strength for the next year.
Then I discovered powerlifting and have been alternating between west side and 5/3/1 ever since with the exception of I do 6 weeks German volume training once a year.
I'm looking for somebody who knows what they are talking about to give me some pointers on what body parts I should be working on. I think my biceps are probably my weakest point (I never train them directly tbh, just heavy rows and pull ups). Also any1 got any good specific bodybuilding workouts, I'm doing 5/3/1 for bodybuilders last 6 months and loving it but would like to hear of anymore routines that work for ppl. Here my current pics I'm 96kg and 6ft 4.

[jimbuick]

Have been working out for about 5 years now and am thinking of doing a first timer bodybuilding contest in a year or so. I kind of messed around for the first year or so in the gym constantly switching up routines, then I started mark rippletoes starting strength for the next year.
Then I discovered powerlifting and have been alternating between west side and 5/3/1 ever since with the exception of I do 6 weeks German volume training once a year.
I'm looking for somebody who knows what they are talking about to give me some pointers on what body parts I should be working on. I think my biceps are probably my weakest point (I never train them directly tbh, just heavy rows and pull ups). Also any1 got any good specific bodybuilding workouts, I'm doing 5/3/1 for bodybuilders last 6 months and loving it but would like to hear of anymore routines that work for ppl. Here my current pics I'm 96kg and 6ft 4.

Layne Norton's PHAT is a pretty good routine, you could look into that.

[kc999]

Cheers man will look into it

[TexasGuy]

Definitely bring up your biceps. If bodybuilding is your goal now, certain PLing dogma can be tossed out the window such as no direct bicep work. Biceps respond very well to to direct work.

It's hard to tell but it looks like you have pretty high bicep insertion points. Nothing you can really do about that but you may want to consider reverse grip curls, Zottmons and other lifts to hit your brachialis and fill in the gap. They run under your bicep as well and can act like a car jack, lifting your peak, so don't worry about burying it. http://www.exrx.net/Muscles/Brachialis.html

It's obvious you do some heavy deads and squats but your upper back and traps need work. High rows, dumbbell rows, barbell rows, cable rows, shrugs... You need some back width too, based on the pics anyways. heavy chins are fantastic, don't be scared to add pull overs and lat pulls as well as high volume chins to the mix though, they won't make you a ***** if you keep a strong base but they will add to your musculature. Try some wide grip cable rows for width as well.

If you like lifting heavy but want to gear yourself more torwards bodybuilding, read up on DogCrapp training and Big Beyond Belief. They focus on low volume, heavy weight but tend to be geared to bodybuilding more so than powerlifting through exercise selection.

Your calves could use some direct work as well. They look defined but small, though that could be lighting. Cell phone pics in a mirror in a half lit room are tough to judge.

[OnionKnight]

if youre into power lifting, why are you planning to compete in bodybuilding? your first post seems like you enjoy a powerlifting routine more than bb, so why not just go into that instead? they split by weight classes if you didnt know, so you wont be competing with 255lb+, 6'3+ monsters.

[kc999]

First off cheers for responses guys, I'd just like to try a bodybuilding contest at some point in my life and figure might as well go for it.
My lifts are fairly crap considering I've been at powerlifting for a while, current are 1RM squat 150kg (330lbs), bench 115kgs (253lbs), deadlift 200 (440lbs).
Am liking the look of DC training, I've never really done weighted chins I always just do 50wide grip pull ups at end of every workout, generally do it in 4sets. Would my lats respond better to lower volume weighted yeah?
Also it says in DC to do low intensity cardio 3-6 times a week? What sort of duration would we be talking for these workouts? Im a student and don't really have a lot of time on my hands I currently do hill sprints 8x100m on my non-lifting days would that be too intense to keep up on DC?

[OnionKnight]

First off cheers for responses guys, I'd just like to try a bodybuilding contest at some point in my life and figure might as well go for it.
My lifts are fairly crap considering I've been at powerlifting for a while, current are 1RM squat 150kg (330lbs), bench 115kgs (253lbs), deadlift 200 (440lbs).
Am liking the look of DC training, I've never really done weighted chins I always just do 50wide grip pull ups at end of every workout, generally do it in 4sets. Would my lats respond better to lower volume weighted yeah?
Also it says in DC to do low intensity cardio 3-6 times a week? What sort of duration would we be talking for these workouts? Im a student and don't really have a lot of time on my hands I currently do hill sprints 8x100m on my non-lifting days would that be too intense to keep up on DC?

crap compared to what? how much do you weigh with those lifts? thats a 1,023 total, not crap at all unless youre in the 200lb+ zone

[kc999]

Am 211lbs, not crap but nowhere near being competitive in 220lbs category

[OnionKnight]

Am 211lbs, not crap but nowhere near being competitive in 220lbs category

oh ok then lol. your avi looks lighter than that

[kc999]

Yeah I'm 6ft 4 with long arms and legs...

[TexasGuy]

First off cheers for responses guys, I'd just like to try a bodybuilding contest at some point in my life and figure might as well go for it.
My lifts are fairly crap considering I've been at powerlifting for a while, current are 1RM squat 150kg (330lbs), bench 115kgs (253lbs), deadlift 200 (440lbs).
Am liking the look of DC training, I've never really done weighted chins I always just do 50wide grip pull ups at end of every workout, generally do it in 4sets. Would my lats respond better to lower volume weighted yeah?
Also it says in DC to do low intensity cardio 3-6 times a week? What sort of duration would we be talking for these workouts? Im a student and don't really have a lot of time on my hands I currently do hill sprints 8x100m on my non-lifting days would that be too intense to keep up on DC?

Those lifts are weak for powerlifting. You are very lean and coupled with your numbers without knowing you personally I would imagine you are limiting yourself where food is concerned. It's true that you have to eat to get big as well as strong. DoggCrapp has its own diet too, basically eat gigantic with lots of protein. It's most likely targeting geared lifters so you can cut back as you find your own recovery and growth levels.

You may respond well to weighted chins, give them a try for six weeks or so in place of your bw chins and see what you think.

As far as cardio is concerned lifting heavy, full body and building around compound lifts 4x per week is very taxing on your body and CNS. Along with eating, you will want to allow yourself to recover, which is where growth actually happens. It would be best to stick with the program and do low intensity cardio.

You need to build certain muscle groups and improve your overall thickness. Bulking is where you are at and high intensity cardio isn't the best option for a bulk. Gain some muscle, know some fat will come with it, then strip the fat with a cutting routine. This doesn't mean you let yourself get obese, but don't worry about pinching an inch if the muscle and strength are coming up, BF is measured as a ratio anyways.

I personally find success following DC for about three or four months, then spend 6 weeks on a more traditional high volume split while maintaining core compound lifts and giving isolated attention to specific muscle groups I want to improve.

[kc999]

Yeah I think your right on diet just worked out my macros for first time taught my calories were a lot higher then they actually are.
Up to now I've been having about 3400kcal a day made up of 390g carbs, 315g protein and 70g fats spread out over 5 meals.
Gonna try take my kcals up to around 4000 and with carbs and keep protein and fat where they are?

[jimbuick]

Yeah I think your right on diet just worked out my macros for first time taught my calories were a lot higher then they actually are.
Up to now I've been having about 3400kcal a day made up of 390g carbs, 315g protein and 70g fats spread out over 5 meals.
Gonna try take my kcals up to around 4000 and with carbs and keep protein and fat where they are?

Why not eat more fats?

[kc999]

Yeah I suppose I could increase them 2, how high would you reckon?

[TexasGuy]

Yeah I think your right on diet just worked out my macros for first time taught my calories were a lot higher then they actually are.
Up to now I've been having about 3400kcal a day made up of 390g carbs, 315g protein and 70g fats spread out over 5 meals.
Gonna try take my kcals up to around 4000 and with carbs and keep protein and fat where they are?

That's what I would do. If possible, I'd get the extra carbs from fruits.

Personally I like blueberries for all the anti-oxidants and pineapple for the bromelain. Try DoggCrap or at least add some isolation work to your existing routine with the higher calorie diet for 6 weeks or so and decide if you're gaining adequately or need to go even higher.

[jimbuick]

I wouldn't go too high if you plan to increase carbs as well but another 50g fat is 450kCal right there and only has you at 120g a day.

[kc999]

Yeah cool thanks for all the help guys really helped, am gonna start DC from next week and get my diet in order. Il try to update this in a few months with my progress. Hopefully il hit 230 or more by the end of year and be in good shape to go in a lean 215 or so into contest this time next year

[TexasGuy]

Yeah cool thanks for all the help guys really helped, am gonna start DC from next week and get my diet in order. Il try to update this in a few months with my progress. Hopefully il hit 230 or more by the end of year and be in good shape to go in a lean 215 or so into contest this time next year

Sounds good.

[R1balla]

DC training is awesome for bulking. i love it. its my go-to routine for bulk. my first 4 weeks of cutting I will do HIIT then move into a 4 day split with high volume and sprints/swimming as my cardio for my cut/recomp.

[usealittle]

Bro... If your doin !50! Wide grip pull ups at the end of your workout something is wrong.