Hey Man,

I appreciate your drive. Good luck in reaching your goals. Im a fellow Wisconsin boy and hope that you not offended by my level 0 rating.

You NEED to gain mass. Im 6'4-5". Im not as lean as you are however, I am lean enough that my abs are starting to show,(going for a 6 pack.) Here's the kicker, in relevance to your thread, I go between 272-275lbs. Personally, Im not even close to being big enough to be a fitness model. Also, I will tell you that you can continue to do your sports and activities at a high level over 250lbs. Dont let that be an excuse for you not to reach your goals.

Again, Good luck. With all your knowledge you should be able to obtain your goals in record time.

LOL at people who make rate my physique threads then whine like a bitch when people remind them that they look like shit. You need mass everywhere OP. And I'm sure you're not nearly as strong as you'd like to believe. I don't know how long you've been at this, but if you've been a personal trainer for 3 years you should be looking a lot better than this to be honest.

205 is terrible for 6'4, it's way too skinny. I'm going to nationals next weekend and my friend who is competing for his procard in the physique division (aka fitness modeling more or less) is 6'3 ~240 and shredded. I look like a bodybuilder at close to 290 lbs being a little under 6'3. Whatever your goal, you're gonna need to add a lot more muscle.

You wanted intelligent responses from non-egotistical people, yet you posted to a body building forum? Are you SURE you understand the world of
Strength and conditioning? By the way, your physique is terrible. If you train, youve starved yourself to the point of looking like a Nazi death camp
Survivor. You are also an unfortunate looking man. You will never make any money in modeling.

quote]bhetz864 wrote:
wow, what a total failure of a thread this is. I thought that I would get useful information about MY PHYSIQUE but instead have been called a fool by one person and told by another that I don't know how to lift weights...which is founded off of what facts I don't yet know.

Well, I could argue weights and programs and the science behind them all day but I don't think it would get through the surprisingly thick skulls I have encountered on this thread. Do you really want to know what I know about weights?

Lets just say I've been a personal trainer for 3 years, have read every article on this site, performed countless programs to a T. I can squat more than most people, I can deadlift more than most people as well as dunk a basketball and air 50 feet off a snowboarding jump with ease. I know how to bench press the powerlifting way and the bodybuilding way. I've done every exercise you can throw at me. I will probably talk you under the table behind the science involved in weight lifting.

Quit coming into threads and assuming people don't know what they are doing. It makes you look unintelligent and egotistical. How can you assume you know anything about me, or my exercise and fitness knowledge? If you must know, I have a four year degreen in health and wellness, with my minor in strength and conditioning. I wrote the strength and conditioning program for our college softball team and executed it. I also have my ACSM certification in personal training. I know that may not mean much to you, but I'm damn close to my C.S.C.S. and that should.

The moral of this post: Quit hating and just follow the rules of the thread. I said to rate my physique. I didn't ask for anyone's opinions on my programs or diet. I said rate the god damn physique and be done with it.

Unless you are CT or Dave Tate or another reputable trainer and athlete, I don't want your petty advice on working out. And I definitely don't take kindly to you rashly assuming what I DO and DON'T know about exercise.

Post something that relates to the topic of the thread, or keep your wise mouth shut. End of story.[/quote]

For someone who claims to know so much and have so much experience your physique sucks.

Great, now all you gotta do is start working out and youll be ready for those comps in a few years.

Fellow tall lifter here...

I am 6'5" 230 lbs. I started at 24 and I am 28 now. In those 4 years, I have gained 70 pounds. Actually, my heaviest was 245 lbs...so really 85 lbs since I started. Not that it needs to be mentioned since it is fairly obvious from my pic, but I am natty and will always be that way.

Being natty and tall, it will always be an uphill battle for you. What has worked for me is the following:

1) Train HEAVY with INTENSITY (failure, close to it) and OFTEN (meaning hitting bodyparts 1.5-2x per week) but keep the volume LOW.
2) Eat enough to gain 1 lb a week or so.

You are not ready to go onto a classic bodybuilding routine yet. You need to build mass, in general first. You *WILL* need to get a little soft to attain this. Don't be trying to stay shredded year round or anything. I am not saying get sloppy fat, but don't be afraid to get smooth.

A great program for you would be 5/3/1, on a MWF schedule, with bodybuilding type accessories. I used that for a while and it worked wonders for my physique and strength.

You mentioned you have trouble flat benching...can you incline bench? If so, I would set up 5/3/1 with squat, deads, military press, and incline bench press as your movements and set it up like so.

MON
Incline Bench 5/3/1 (balls out on last set, get as many as you can)
Neutral Grip Chins.
Seated DB Shoulder Press
Chest Supported Rows
Skullcrushers


WED
Squats 5/3/1 (balls out)
Incline DB Curls
Good Mornings
Seated Calf
Ab Wheel

Fri
Miltary Press (balls out)
Curl Grip Lat Pulldowns
DB Bench (flat or incline, up to you)
Some type of machine row (seated cable or hammer strength)
Close Grip Smith Bench

Mon
Deadlifts (balls out)
Standing BB Curls
Leg Press
Standing Calf
Ab Wheel

On the accessories, I will leave it up to you. You can either do 5 sets across and go for a volume approach, or do one all out set just like your 5/3/1 set. I prefer the one all out set. If you have great recovery, you can do this program on a mon/tues/thurs/fri schedule.

Here is a link to my LOG if you want to follow along.

http://tnation.T-Nation.com/...ageNo=0#4957644

I train in a similar fashion as the routine I wrote up for you, except I rest-pause accessories now.