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Looking for some pointers

Fergs103

New member
About a year and a half ago I moved to a new town and started playing rugby so about that time I started lifting to catch up with the other guys. The thing is I'm also a competitive swimmer so that combined with my already crazy fast metabolism has made it really hard to bulk up but I have managed to go from around 140 to over 165 and I'm pushing for 170( I'm 6'). Anyway I was hoping you guys could just check out how things are going and give me some tips. Sorry about the shoddy back pic auto timer wasn't cooperating. I'm just gonna post the links since the pics are huge otherwise.

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I really don't know what to do about my pecs, I do dumbell flys, machine flys, weighted dips, bench press and pullovers and they get stronger but won't seem to bulk.

Edit: Found this one laying around, kinda shows more of where my arm development is( ain't much to see but hey) its maybe 1 1/2 months old so a bit has changed but not awhole lot.

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nice build man, you don't really have a "problem" with your pecs, the excersizes u listed are fairly isolated, so only a certain part of the chest will grow if u continue.. What you want to do is some incline presses.. if you use dumbbells then try starting with palms facing forward and rotate them as u lift until at the peak position the palms are facing each other.. Just try more compound movements, also your shoulders could use some more size... might make the lacking chest look more developed ;D
 
MPFit said:
nice build man, you don't really have a "problem" with your pecs, the excersizes u listed are fairly isolated, so only a certain part of the chest will grow if u continue.. What you want to do is some incline presses.. if you use dumbbells then try starting with palms facing forward and rotate them as u lift until at the peak position the palms are facing each other.. Just try more compound movements, also your shoulders could use some more size... might make the lacking chest look more developed ;D
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Alrighty thanks alot man. I've been meaning to get into some more delt stuff but I kinda caught up with building up my core and what not.
 
Thanks alot guys, I've been doing alot of leg work lately so now that I'm jumping back into upper body I've been able to work all of the suggestions so far into my workout. I do all the standard stuff for upper body, bench, dead lifts, chin ups, heavy curls, and then more iso stuff like tricep pullovers and preacher curls, but as far as the compound things what else should I be looking into other then the incline press?
 
Look into a 5x5 routine to help you grow... posting your diet would help out too..
 
Well its not all that consistent because I mainly just eat what I can, but I try to keep the protein at around 200g a day or so, 150 of that is from whey the rest is just normal foods. I eat about 3,000 to 3,500 calories a day and I really have no idea about the carbs, I eat alot of pasta and bread products just because their easy to prepare so I guess I get a decent amount.
 
tattoopierced1 said:
dang, you need more protein from whole food sources....
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Yea I know, but I only get home for about 30 mintues between 8am-8pm and then I just make something and go to sleep. But on the weekends its a bit different and I do get alot more of my protein from my regular meals.
 
Fergs103 said:
Well its not all that consistent because I mainly just eat what I can, but I try to keep the protein at around 200g a day or so, 150 of that is from whey the rest is just normal foods. I eat about 3,000 to 3,500 calories a day and I really have no idea about the carbs, I eat alot of pasta and bread products just because their easy to prepare so I guess I get a decent amount.
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Track your diet via fitday for a week or two to get an idea of what you are really eating.

Get your protein from real foods, supplement with whey.

Swimming and 'bulking' don't really go together. You are going to have to really up your cals to get into a surplus to start adding more mass.

I would also agree with the compound lifts/5x5 suggestion, it will help with the body mass (probably not going to help with the swimming though).
 
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