Critique my physique

[Adonis13]

ok so i just competed in sudbury and had a blast. it was my first time competing aside from a thunder bay show i just walked in on. right now i have a 2 year by for the ontarios so i decided to wait and try to pack on another 10-15 lbs by june next year. i wieghed in at 234, im 6'2 so its obviously not that heavy. i know in order to compete at a high level i have alot of work to do so this year is dedicated to adding some good all around mass and keeping my intensity as high as possible. i want to come in at 242 lbs and a little less water and fat then this year because i know i still had a lot tighter to get. my colour was really bad i was told but i met a great couple who invested some time and product to help me out at the night show and it was a big difference. all in all a great expericance and i am just ****in pumped to get better and bigger.

so now i ask what do i need to work on physique wise? obviously posing is not the greatest but i will work on that all year to get comfortable with it. i only have these pics ive found online but there is some profesional photos comming soon i hope. then we will see alot better. but for now i know my arms are extremely poor and my chest needs to come out huge, the focus is to get my tris to explode to add the thikness i need, please chime in. and feel free to ask questions.

[ironwill]

Great physique.....Id say pull your shoulder back a bit in the bottom pic and it will bring your chest up and out...Work on back thickness, and calves and forearm thickness, cant change the shape, but you can build them thicker...Good quads, get them hammies up a bit and they will be sick.....Id say for 6 foot 2, you look real good bro.......Impressive imo....

[natenator]

In general I've say you are fairly even across the board just need the additional mass to fill out the frame.

Quads match upper in my opinion but the chest of all parts I think is lagging the most?

Arms could stand to be brought up to but like I said, I think you are pretty symetrical and just need additional pounds to fill out the frame. Lower back too for the thickness perspective.

[Adonis13]

thanx IW. yah my posing is lacking but it will be better next time.

[Adonis13]

In general I've say you are fairly even across the board just need the additional mass to fill out the frame.

Quads match upper in my opinion but the chest of all parts I think is lagging the most?

Arms could stand to be brought up to but like I said, I think you are pretty symetrical and just need additional pounds to fill out the frame.

thanx nate, im gonna have to start changing some of my lifts for chest i think, goin a bit heavier and foced reps.

[natenator]

I don't think you need forced reps but maybe just change focus around a bit?

Priortize your weak parts to beginning of weak or just after a rest day.

Day 1: chest
Day 2: legs
Day 3: off
Day 4: back
day 5: shoulders
Day 6: arms
Day 7: off

Something like that for 8-12 weeks then change it up again to put back first in the rotation and chest just after the rest day.

Also maybe try Praetorian training style with first set being the heaviest. I really like this and I'm glad he got me on to this style of training.

Another style I like is 12/6/6/12 (rep scheme)

just some thoughts.

[Adonis13]

that sounds pretty good, i did chest yesterday and it looked like this
incline bbell
bar warmup
1 plate 15 reps
2 for 15 reps
3 for 12 reps (failure) then drop to 2 for failure to 8 then 1 plate to failure for 12 or so

incline hammer strength
4 sets
2 plates 15 reps
3 plates 12 reps
3 plates 10 reps
3 plates 9 reps with a drop to failure

flat dbell fly
80 lbs for 15
90 for 12
100 for 9
100 to failure with a drop to 70 for 8

then i stretch like a mofo.

[natenator]

ya, try increasing the load to hit 6'ish reps on the first set then 8 and then 10. 315 on incline for 12 is solid dude!!!!!

another idea I've found to help with the fullness look is a slower tempo on the negative and explode the contraction. Have to use less weight but takes some stress off the joints I find.

[Adonis13]

thanks nate, yah i think slowing the tempo and really feeling the muscle work is the next step so itll be a 275ish week to see how it goes. my routine looks like this
chest (tris)
legs
arms
off
back
shoulders(bi's)
chest
calves 3 times a week

[Jazzy]

Great physique.....Id say pull your shoulder back a bit in the bottom pic and it will bring your chest up and out...Work on back thickness, and calves and forearm thickness, cant change the shape, but you can build them thicker...Good quads, get them hammies up a bit and they will be sick.....Id say for 6 foot 2, you look real good bro.......Impressive imo....

Same here, but in the side chest, the last picture..I find tha your shoulder look great, put like Ironwill, put your shoulder back to bring your chest out!^^


and 315 in incline, for me it's just crazy hahaha!^^

Natenator: I Do a slow tempo in this program..And yeah, I find that I pull Thickness in everything..Now, I know Why!:) But dammn, doing legs with other muscle group like chest..My heart want to break!..LOLL

[Andre Gregoire]

I think adding a lot of meat to your triceps and forearms including brachialis would dramatically change your upper body.

Besides that Hamstrings and Adductors need to be improved, I find this is true for most guys. Deadlift, Deadlift, Deadlift, this will also add more back size.

[Adonis13]

thanks for the responses guys. as soon as i get some good pics ill put em up. im loving carbs right now, but my feet are so swollen lol.