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    8 months out

    Just starting my pre-contest training for shows in the early spring. I'm currently about 215lbs 5'8'' at around 8%ish. I'm starting on my way to an optimistic 250lbs (dieted last season from 238)...
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    wow where to start.. so it looks like day one...

    wow where to start..

    so it looks like day one is chest and back and hams
    day three bi's and for arms and delts??
    day five is tri's and delts
    day seven is legs

    This is either totally jacked...
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    unfortunatly all these respnces are all guides...

    unfortunatly all these respnces are all guides that are typically correct for most people. Everyone is different and different rep ranges work best at hypertrophy for various body parts for...
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    any big exercise that involves core stability...

    any big exercise that involves core stability which is almost every free weight exercise will use your abs obliques, and sub-scapula, especially if there a little undertrained.
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    if anyone new the best program for you after...

    if anyone new the best program for you after reading your post on the internet, they would have to be psychic
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    it took me almost 2 years to get the squatt form...

    it took me almost 2 years to get the squatt form comfortable. It's an exercise that is largel driven by your particular body structure. Simply put those with a long femur and tibula fibula will...
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    judging by your picture your a guy with the...

    judging by your picture your a guy with the genetics to keep the abb deffinition while bulking. I've done some photo shoots myself, but for bodybulding arenas not boss. Likely hood is that they...
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    Speaking exclusively from personal experience and...

    Speaking exclusively from personal experience and not at all from what I've been told, I religiously eat off my diet for one large meal once a week every week of my competition diet up to ten days...
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    eat more. Even if you feel great now you can...

    eat more. Even if you feel great now you can probably still lose and increase your calories a little bit more. This will allow you room once you hit a plateau. When you hit one now and your...
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    If it doesn't feel right drop it. This isn't a...

    If it doesn't feel right drop it. This isn't a "core" exercise per say and you can fatigue your legs in a 1000 more diabolical and evile ways. Legs are the easiest body part to come up with...
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    I used to use mixed grip while dead lifting but I...

    I used to use mixed grip while dead lifting but I find that an overhand grip is more comfortable and allows be to lift more as I feel like I can use my legs more comfortable..weird. Anyway as been...
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    Bingo!! someone's been reading too much muscle...

    Bingo!! someone's been reading too much muscle and fiction lately.:D

    Deffinitly mess with volume a lot. My tri's grow way slower than my bi's which are huge in comparison. I train bi's once a...
  13. everyone's already said it but your not gonna...

    everyone's already said it but your not gonna wake up tomorrow and have traps that connect at your ear loabs. It is a very gradual process and the diet as mentioned is the main factor. You did...
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    I'm with Holto on this one. Switch to dumbells...

    I'm with Holto on this one. Switch to dumbells for a while to balance your strength out a little. Also try doing some pre-exaustion stuff incase it's your arm strenth that is off balence which is...
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    typically people refer to lying tricpep extension...

    typically people refer to lying tricpep extension to describe any type of movement where you are lying and extending. So this could include barbell skull crushers, lying one are dumbell extentions,...
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    give a week off of exercise then the last week or...

    give a week off of exercise then the last week or two get back on. At your age and weight I would continue eating the same 6 meals at least or perhaps add a seventh. Enjoy the time off and...
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    I'd agree with holto on this. Need more...

    I'd agree with holto on this. Need more simplification and less consentration on smaller body parts

    Might look something more liek this for exercises.

    Incline chest press
    Seated shoulder...
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    For me personally I need a week off every 12 or...

    For me personally I need a week off every 12 or so weeks and this means no lifting. I might do some cardio to keep my appetite up but for me I take a week of because I need to rest my joints,...
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    Standing calf raises too. put the bar on your...

    Standing calf raises too. put the bar on your back like your going to squatt and get the balls of your feet on a 2 by 4 or something. Calfs are very easy to train as far as versatillity is...
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    Good ideas from Vegas princess. Also you...

    Good ideas from Vegas princess. Also you deffinitly need to increase your protein. I don't know if 1g per pound is totally needed but at least 120-150g per day. Sleep more, eat more frequently...
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