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What do you think?

I want to gain a bit more

arnobfit
arnobfit g Arno de Bie
6 Post(s)
6 Post(s) Gender: Male Goal: Gain Muscle Date Joined: November 11, 2013
Posted

What do you all think, on which part do I need to work on?
I am working out for 3 years now, I do a lot of dumbell exercises and I love doing pullups and different back exercises.

NGAFD
NGAFD g Nick Groeneveld
87 Post(s)
87 Post(s) Gender: Male Goal: Gain Muscle Date Joined: July 7, 2013
Posted

It's a good start, Arno. I'd work on shoulders/traps if I were you :)

I belong to the warrior in whom the old ways have joined the new. www.nickgroeneveld.com
Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: NGAFD

It's a good start, Arno. I'd work on shoulders/traps if I were you :)

I agree.  Definitely time to hit more shoulders / traps and arms.  What are you currently doing for a workout?

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arnobfit
arnobfit g Arno de Bie
6 Post(s)
6 Post(s) Gender: Male Goal: Gain Muscle Date Joined: November 11, 2013
Posted

Thanks for the advice!

This is how my workout looks like:


Monday: Chest, triceps
Tuesday: Legs, abs
Wednesday: Back, biceps
Thursday: abs, obliques
Friday:  Shoulders (and traps sometimes :))


*restday depends, sometimes in the weekend only, on a wednesday, or thursday.

Because of my busy life, I try to do my workout each day in 60 to 75 minutes.

jmboiardi
jmboiardi p John M Boiardi
2.6K Post(s)
2.6K Post(s) Gender: Male Goal: Bodybuilding Date Joined: October 10, 2013
Posted
Posted By: Scott_Herman

I agree.  Definitely time to hit more shoulders / traps and arms.  What are you currently doing for a workout?

Arno,

 

I agree with the others but I will also say you look very lean now which is great.  Keep making lean gains. 

 

John

 

34 years of lifting and nutritional experience and resident "old man" :-) MS Athlete and past Super Hermanite since 2013.
arnobfit
arnobfit g Arno de Bie
6 Post(s)
6 Post(s) Gender: Male Goal: Gain Muscle Date Joined: November 11, 2013
Posted
Posted By: jmboiardi

Arno,

 

I agree with the others but I will also say you look very lean now which is great.  Keep making lean gains. 

 

John

 

Thanks a lot John, I do the best I can! :)

Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: arnobfit

Thanks for the advice!

This is how my workout looks like:


Monday: Chest, triceps
Tuesday: Legs, abs
Wednesday: Back, biceps
Thursday: abs, obliques
Friday:  Shoulders (and traps sometimes :))


*restday depends, sometimes in the weekend only, on a wednesday, or thursday.

Because of my busy life, I try to do my workout each day in 60 to 75 minutes.

Seems like a great schedule man!

 

For muscle gain just stick to these rules of thumb:

  1. 12-15 working sets per muscle group
  2. 12-15 reps per set
  3. Slow negatives result in MORE muscle stimulation

Easy as that.

 

Oh... ans EAT EAT EAT!!! High protein!

Need 1 on 1 coaching? Send me a direct message to learn more!
arnobfit
arnobfit g Arno de Bie
6 Post(s)
6 Post(s) Gender: Male Goal: Gain Muscle Date Joined: November 11, 2013
Posted

Yes Scott, I have a very good feeling 'bout this schedule!
I just got home from the gym. I tried the rules from above and I have to say, I couldn't go as heavy as before when I did 6 to 8 reps but I really can feel I had a great workout for my chest and triceps.

Eating healthy and balanced is always one of my top priorities.

Thanks again for the advice and I will upload a new picture when I gained some muscle :)

Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: arnobfit

Yes Scott, I have a very good feeling 'bout this schedule!
I just got home from the gym. I tried the rules from above and I have to say, I couldn't go as heavy as before when I did 6 to 8 reps but I really can feel I had a great workout for my chest and triceps.

Eating healthy and balanced is always one of my top priorities.

Thanks again for the advice and I will upload a new picture when I gained some muscle :)

So happy to hear that man!

 

Also, you will get stronger with the higher reps.  You might have to reduce the weight for now, but as long as you hit full ROM and slow negatives, you will get big!! :)

Also, I do suggest that if you want to keep your strength up there is nothing wrong with added a "heavy set" at the end.

 

For example.  if you do 3 sets of 12-15 reps... do a 4th set of 6-8 with a spotter.  I do that and it helps me ensure I don't lose much strength when gaining muscle.  For better results. do the heavy set first.  Then you will have the most power to push the 6-8 reps and your muscles will be fatigued making the next 3 sets of 12-15reps more effect anyways

Need 1 on 1 coaching? Send me a direct message to learn more!
ACTUENEAC
ACTUENEAC g ADAM SIMO
6 Post(s)
6 Post(s) Gender: Male Goal: Gain Muscle Date Joined: January 1, 2014
Posted

you look very lean .

arnobfit
arnobfit g Arno de Bie
6 Post(s)
6 Post(s) Gender: Male Goal: Gain Muscle Date Joined: November 11, 2013
Posted

This one is taken a few days ago!

muscular strength
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