Heya , new here. I look freaking ugly , need some help

[Rudolf]

Hey , so a little bit about myself , im 19 200 pounds ecto/meso bodytype (ecto being predominant)

I have been training 3 times a week religiously for the last year , my routine is more or less

monday(normal standard workout , bench , calves , military press , triceps bicep...etc


wdnsday (squats , deadlift , bench)

saturday(same as monday)



My problem is that I dont have a body type that looks good with muscular mass , I have big shoulders , back and traps but my arms look puny.


I have the body of a runner and not a olympic powerlifter , I dont look skinny by any means , in fact I am bigger than most people my age and some people older at my gym.


But its great to have mass but it simply dosent look good.


I want to have a ripped body , muscular but not BIG because i look asymetrical.

Picture Dolph Lundgren without steroids and thats sort of what my body looks like.



I would like to know what sort of routines and exercises I should do to get a toned . ripped body ( i know the weightlifting crowd HATES those words but I tried having mass and it simply didnt look good on me)

3x a week routine is the max I can do , with school and everything.


So I would appreciate if you guys could help a apprentice to figure out whats the best thing for my goals!

Thanks ,
(going to the gym right now as a matter a fact , I hope I get several replies when I come back!!)

ps: I dont do roids

 

[Freak Show]

Your training like a powerlifter. Most powerlifters don't have definition because that's not why they train, nor are their workouts condusive to it. If that's what (definition) you're lookin for then you gotta train more like a bodybuilder. If 3 days a week is all you got to work with try a split like one of these two:

Day 1: Chest/Bis/forearms
Day 2: Legs/calves/abs
Day 3: Back/shoulders/triceps
(Give yourself a day of rest between each day)

OR

Day 1: Chest/Back
Day 2: Legs/calves/abs
Day 3: Shoulders/Arms/forearms
(Give yourself a day of rest between each day)

Select 3-4 exercises for each bodypart. Vary reps between 6-12. Keep rest periods between 30s and 90s. If you have any more questions, just ask. Good luck.

 

[Rudolf]

I have a round head , long arms , small wrists , arched feet. Genetically , my body isnt made for big mass building.


I was wondering what you thought about a routine with ALOT of cardio and no weights exercises such as push ups.


What do you think about this routine?

Monday/Saturday (3x20-25 weightless pushups , 2x15-20 bicep curls , 2x15-20 tricep curl , 3x10 calve machine)

Wndsday (3x15 deadlift , 2x10-15 squats , 3x10 incline dumbell press)

I will try to do my squats , calves and dumbell press at maximum intensity because I have long legs anyways so I wont have to worry about them looking disproportionate compared to my upper body.


My only worry about this routine is if I have something in there that works my upper back. I have a pretty flat upper back , shoulders dont stick out enough and I just want to have a nice upper lack.


I plan on going swimming on 2 times a week for cardio and doing a set of sit ups every mourning.

Is this good for building a muscular , toned body? Im not a fag but i wanna do what looks best for my bodytype!

peace

heres a little present for those helping me

http://www.fets.com/cgi-bin/prev.php?image=byreq0107-07.jpg

 

[injury prone]

Rudolf, give us a little more info. How tall are you and what is your bodyfat? How about your waist? And why don't you look good with muscle mass? It's possible your just carrying to much bodyfat. I'm 6'2 and 251lb. About 13% bf. 36 inch waist. I've always been refered to as a "big guy". But more in regards to an offensive lineman, not a body builder. When I'm about 230 with a 32, 33 inch waist and abs in, I feel much better. I cant imagine anyone wouldn't look good carrying more muscle?

 

[Rudolf]

6,3 and yes my bodyfat is too high probably , I havent been watching what I eat for the last few months , as long as I get enough carbs and proteins to add mass.

Problem is that my shoulders and traps are too big compared to my arms. I have a pretty small midsection 2 so it looks wierd to have big shoulders , small mid section , big hips and butts and legs.

My lower body is very mesomorph while upper body is more ecto , shoulders are just too big and back when I was 185 pounds , I had so much more energy.

I did alot of pushups but I didnt workout as much.

But some parts grow faster and better than others and I am affraid because of my long arms that my bicep and triceps and chest will never really catch my shoulders.

I bench very little weight because of my VERY long arms

I like walking around with big shoulders but when I take off my short I have BIG shoulders and traps and a small chest and arms and I work them all very well.

Id rather be smaller but proportional

 

[goahead]

You answered this one yourself: "Picture Dolph Lundgrun WITHOUT steroids, thats me"

Now get some roids and start looking freakin good.

Flex Wheeler by nature has small wrists etc too!

 

[goahead]

As for training concerned:

focus on lots of dumbell presses and weighted dips to take out the weak link (the long arms)

Also have a arms exclusive training day.

Slice your biceps triceps training on this day, meaning:

1 biceps exercise of 3-4 set7s
1 triceps exercise of 3-4 set7s
1 biceps exercise of 3-4 set7s
1 triceps exercise of 3-4 set7s
1 biceps exercise of 3-4 set7s
1 triceps exercise of 3-4 set7s

instead of doing 12-16 sets of biceps followed by 12-16 sets of triceps. This way you they get BOTH adequate intensity, because after the biceps exercise, the triceps exercise will give your biceps a break for 5-7 minutes, but the triceps exercise still keeps your arm pumped up!!


I suggest the following slice:

BI :alternating db curl
10-8-6-6 reps

TRI:california press:
10-8-6-6 reps

BI : close reverse grip weighted pullups:
8-6-4 reps

TRI: weighted dips
10-8-6 reps

BI: barbell curl
10-8-6 resp

TRI: 1 arm overhead extension
12-10-8 reps

BI: db hammer curl
10-8-6 reps

TRI: cable pushdown with short bar
12-10-8 reps

BI: choose any of the folliowing finishing exercises
> larry scott curl
> calbe curl to head
> db concentration curl
> incline dumbell curl
14-12-10 reps!

TRI: choose any of the folliowing finishing exercises
> slow dips between benches
> 1 arm reverse grip cable kickback
> 2 arm reverse grip cable pushdown
> dumbell kickback
> overhead cable extension
> lying dumbell french press
> Y-rope attachment pushdown
16-14-12 reps!

this WILL work!

 

[Rudolf]

thanks alot for helping me , I will put more emphasis on my arms now.


also...


I was wondering how to approach cardio , how many times a week? Cause I dont do any and I really should

1.I hate thread mills and doing cardio in the gym. There is a huge swimming pool at the school I go to and a olympic size pool near my place and I love swimming.

How many times a week should I go there and how long should I stay?

2.Would it be beneficial to do 3x25 sets of pushups and 3xmax situps every mourning b4 going to school? What do you think about that? Is it benificial in the long run ?

Thanks

 

[Rudolf]

*bump*


http://nebulam42.boom.ru/Girls/T/Tiffany_Taylor/Tiffany_Taylor_09.jpg