Big enough, need help fine tuning specific parts

[Krasnovian]

Not sure this is the proper forum, but here goes...

TL;DR version: Bodypart specific training strategy for calves, biceps and mid/lower traps without losing overall size and definition. Definitely DON'T want to add size to lats, midsection and hips (already have a big ass).

Currently I'm 6'2" 240ish lbs and 15%-16% bodyfat. Overall I'm happy with my size and don't want to get significantly bigger (part of the reason is because I'm buying suits to look for a job and want to get more than 3 months wear out of one). I'm about to start a body recomp plan and am looking to drop 10lbs of fat and gain 10lbs of muscle. Dropping the fat should take care of an inch or two on my waist, which I need. But specifically I'm looking to add 2" to my calves, 1" to my arms (mostly in the form of bicep growth since my triceps are strong points for me) and mid/lower trap growth in the form of depth. I wouldn't mind another inch on my thighs and some upper chest development. None of that will dramatically change how a suit fits.

However, I DON'T WANT to grow my lats and outer chest which would change my "Chest Measurement" which is already at 50". I don't want significant trap growth in the form of height because that would change the slope of my shoulders. I certainly don't need to add inches to my hips; I'm about 36" around where my belt rides but my big squatting ass is about 42-44" around. My shoulders could use a bit more size but I don't think moderate gains there will affect too much.

I have about 2 decades of lifting under my belt and probably qualify as an advanced lifter. At the very least I'm an advanced intermediate. I just don't know how to "dial-in" my body like an advanced lifter.

I've been mixing rep ranges for all my lifts recently, but have only managed about 2-3 days per week in the gym. But I'm back on a schedule and will hit 5-6 days per week lifting and hopefully 2-3 days per week of cardio in the form of 15 minutes on a treadmill at 15 degree incline and 3mph. I hate running and won't do it. I think I should drop heavy deads and squats because I want to get my midsection smaller.

I just started to run test enan at 300mg 2x a week and a-dex starting at .25 EOD (and will adjust from there).

So how do the advanced bodybuilder guys bring up lagging bodyparts without sacrificing muscle in other areas? Or worse, overdevelop other parts?

 

[Skull]

I believe @rutman an @Thenewera can offer you some solid advice brotha.

 

[Skull]

^^^ @ChestRockwell @fodsod ^^^

 

[Thenewera]

It's hard to say. I mean, any bodybuilding related split would target said areas. You're looking to balance out or bring something specific up? I mean that's kind of simple man.. find a split that works well for you. Align the bodyparts that need "brought up" to be worked again on a separate day targeting them only. Line them up to where they will have been tested at least 36 hours and rest another 48 before hitting again.. or change volume on certain days to target.. I'm not sure what you need help with. It seems so self explanoto-rty

 

[Krasnovian]

I guess I'm just frustrated that I can't get specific body parts to grow without putting weight on everywhere. I know the body wants to keep a balance, and that balance is based on your genetics, but I'm not looking for 20" arms on a 30" waist. I'm just looking to tweak certain areas while also cutting.

My plan right now is pull/push/legs, repeat, day off. I'll throw in uphill walking (treadmill) and sledge hammer work about 3 days a week for cardio and core work.

The basis of every workout will be to pick an exercise and hit 100 reps. Proper weight will let me hit about 20 reps, rest 20 seconds, continue until complete. Start with a good warmup. Then after my 100 reps, hit a few heavy low rep sets on 1 or 2 additional exercises.

Core exercises will be things like pull downs or hammer strength row (focusing on trap isolation), cable flys, db press, close grip bench etc.

For example, today's chest workout:
3 sets/10 reps dips to warm up.
100 reps cable fly standing with pulley set about hip high to target upper chest.
3 sets/4ish reps incline DB with 80s
2 sets/10ish reps Dips.

I guess I posted because I don't know how to bring up lagging body parts. It seems self explanatory but I've failed at it in the past.

 

[Krasnovian]

Tomorrow is leg day. The plan is:
Warm up full depth squats, 3-4 sets of 6-8 reps using 185-225lbs.
Leg Press for 100 reps. The reps will be "partial" reps in that I won't go to full lockout so I can keep tension the entire time. Also focus on engaging hamstrings.
Then barbell or hack squat for a few heavy sets/reps.

 

[fodsod]

Without getting into specifics I'd say you should prioritize the areas you want to improve in your training first off. Everything you want to focus on should come first in your training while you're strong and focused.

Having said that, the push/pull type of training will make that nearly impossible since you can't train biceps before back work as an example. You'll probably need to change that to really maximize your goals.

Don't be that guy that hold's back on the first body part trying to "save your energy" for the rest of your training. If you can't go all out on all of your training then you've set it up wrong or your training isn't matching up to your current diet. Make sure that's in line to maximize your efforts.

If you're adding intensifiers to those problem areas (more sets, more exercises, progressive over loads, extra day of training) then reduce volume else where to allow for full recovery and retard the growth of the areas you don't want to increase.

Take calves for instance. You will train them first in your workout every time you train them and put 100% into that training same you'd do for any other body part. You could train them twice a week (one heavy day, one volume day) using 2-3 movements tops (always include seated raises regardless). Keep the reps 10-15 on heavy days, 15-50 on volume days. Again, you will train them as hard and with as much dedication and drive as any other muscle group. You will make them hurt and scream for mercy. They'll grow if you take that approach.

On the arms, train biceps first then train tris. If you super set them then you still do biceps first to prioritize them. You get the idea.

Finally, just my opinion, but if you've figured out how to add 10#'s of solid muscle while dropping 10#'s of actual body fat all at the same time please write a book and sell it to all of us. I'm kidding of course but it's really just not an realistic goal based on what you've proposed. You can certainly lean up some while bringing up lagging parts a little but adding inches of solid muscle to any where while creating a deficit to allow for fat loss requires great genetics, a lot of time and a lot of money spent on the drugs to do it. At least in my experience that's how it is.

 

[Krasnovian]

Thanks for the reply. I probably do need to look at redesigning how I train. You can't expect new results by doing the same thing over and over again.

And I guess I should have specified that the 10lb swap is more of a long term goal. I mean, we can all dream about doing that in 8 weeks, but I'm (mostly) realistic about it. Ultimately I think 245lbs at 12%bf will be an ideal place for me. That's a lot of weight to carry around and anything more than that would require an exponential rise in effort to maintain. And that bf level allows me to have ice cream and beer on a regular basis. Hell, I can have 2 beers a day and a fat bowl of ice cream with crumbled cookies 5 nights a week at my current 16%.

 

[EcpertRealistic]

Not sure this is the proper forum, but here goes...

TL;DR version: Bodypart specific training strategy for calves, biceps and mid/lower traps without losing overall size and definition. Definitely DON'T want to add size to lats, midsection and hips (already have a big ass).

Currently I'm 6'2" 240ish lbs and 15%-16% bodyfat. Overall I'm happy with my size and don't want to get significantly bigger (part of the reason is because I'm buying suits to look for a job and want to get more than 3 months wear out of one). I'm about to start a body recomp plan and am looking to drop 10lbs of fat and gain 10lbs of muscle. Dropping the fat should take care of an inch or two on my waist, which I need. But specifically I'm looking to add 2" to my calves, 1" to my arms (mostly in the form of bicep growth since my triceps are strong points for me) and mid/lower trap growth in the form of depth. I wouldn't mind another inch on my thighs and some upper chest development. None of that will dramatically change how a suit fits.

However, I DON'T WANT to grow my lats and outer chest which would change my "Chest Measurement" which is already at 50". I don't want significant trap growth in the form of height because that would change the slope of my shoulders. I certainly don't need to add inches to my hips; I'm about 36" around where my belt rides but my big squatting ass is about 42-44" around. My shoulders could use a bit more size but I don't think moderate gains there will affect too much.

I have about 2 decades of lifting under my belt and probably qualify as an advanced lifter. At the very least I'm an advanced intermediate. I just don't know how to "dial-in" my body like an advanced lifter.

I've been mixing rep ranges for all my lifts recently, but have only managed about 2-3 days per week in the gym. But I'm back on a schedule and will hit 5-6 days per week lifting and hopefully 2-3 days per week of cardio in the form of 15 minutes on a treadmill at 15 degree incline and 3mph. I hate running and won't do it. I think I should drop heavy deads and squats because I want to get my midsection smaller.

I just started to run test enan at 300mg 2x a week and a-dex starting at .25 EOD (and will adjust from there).

So how do the advanced bodybuilder guys bring up lagging bodyparts without sacrificing muscle in other areas? Or worse, overdevelop other parts?

Run a winstrol-tren cycle on a low test base and will fix all those problems

 

[Krasnovian]

So here are my adjustments, which I started yesterday:
200mg Test 2x a week
50mg Tren on MWF
20mcg Clen a day

I'll adjust dosages over the next few weeks.

For training, I'm all volume for weight training, the core of which is GVT. I'm supplementing with cardio work a few times a week.

Since I posted I've put on about 4lbs of water weight, which is why I'm lowering the test.

 

[EcpertRealistic]

Run a winstrol-tren cycle on a low test base and will fix all those problems

This on 200 mg test per week.

Clen is bridge stuff or after cycle

 

[Just Fish]

This on 200 mg test per week.

Clen is bridge stuff or after cycle

Nobody needs your stupid fucking advice. Get back on the corner bitch

 

[Krasnovian]

This on 200 mg test per week.

Clen is bridge stuff or after cycle

Not sure if you're telling me to run that much test with your suggested winny-tren combo or didn't understand that I'm running 200mg not once, but twice a week.

And although this is my first time trying clen, none of my reading suggested it should be used as a bridge. Not even sure that makes sense.

 

[Just Fish]

Not sure if you're telling me to run that much test with your suggested winny-tren combo or didn't understand that I'm running 200mg not once, but twice a week.

And although this is my first time trying clen, none of my reading suggested it should be used as a bridge. Not even sure that makes sense.

Nothing that assclown says makes sense. Ignore him