New progress shots - critique please

[ambi3nce]

Hey guys snapped a few new shots, I am looking at giving competing a go next year, I want to slap on a few more kilos of lean mass then have a shot at the athletic class or tall or whatever it is,

Any glaring areas I need to improve other than having a lower back that looks weird and overpowering traps, cheers

[PeterDolan]

Need more back width and thickness.

Your body fat is pretty low, eat something haha

[ambi3nce]

I maintain my bodyfat year round at 8-10%, I see no reason to go higher when I still gain lean mass at a steady rate,

Yeah have been smashing the deads and heavy rows to bring out the thickness lately, Its tough being 6'4 sometimes haha, takes longer to get the thickness

Thanks for the comment dude appreciate it.

[PeterDolan]

You look a little lower than that to me judging by your spinal erectors. Yeah 6'4" would make it hard but keep at it I guess, good things take time. You seem to have a small waist though which will be a big advantage once the width comes

[ambi3nce]

Waist is at 33inchs no idea what my shoulders are,

I hold my fat kinda wierd, I have striations starting to appear in quads and my back is always real lean but i hold it in the front which is why i guess around 8-10%.

[PeterDolan]

Waist is at 33inchs no idea what my shoulders are,

I hold my fat kinda wierd, I have striations starting to appear in quads and my back is always real lean but i hold it in the front which is why i guess around 8-10%.

Yeah fair enough

[Luigi]

looking good (no homo)

[Riccardo]

lol needs more back width? looks all good to me, maybe a bit more thickness though. otherwise looking good, keep it up.

[thatwaslight]

I'd say back thickness and work on your arms a bit more but other than that looking great man nice work!

[Luigi]

did you pee your boxers ?

[weener lad]

Solid physique fella you have come a long way over the last couple of years.

I maintain my bodyfat year round at 8-10%, I see no reason to go higher when I still gain lean mass at a steady rate,

Completely agree I have had my best gains ever doing a lean gain over the last 18 months. Stick to whatever you are doing because it is obviously working.

[tomsammce]

Solid physique fella you have come a long way over the last couple of years.

I maintain my bodyfat year round at 8-10%, I see no reason to go higher when I still gain lean mass at a steady rate,

Completely agree I have had my best gains ever doing a lean gain over the last 18 months. Stick to whatever you are doing because it is obviously working.

nice work bud, i believe this too, gets abit more difficlut as u get bigger though

[trainlikeadog]

lookin shredded man, keep it up!

[Peachy]

Looking hot ambie3nce 8) nice V muscles yup yup :nod:

[TonganTerror]

looking good bro good shoulders i think your width is fine keep it up man :nod:

[Chocdee]

great progress mate! would u mind giving us a quick run down of your training and diet?

[Jigga]

your traps aren't overpowering, your delts are? good build - small waist, wide clavicles. doing well

[ambi3nce]

Thanks guys, in regards to delts I dont have to do much to make them grow heavy overhead pressing and my back routine is basically all i do for them, its weird because my chest is an absolute bitch to grow,

Although it has got alot better since started doing twice a week upper lower.

@Chocdee yeah sure, although what I tell you probably wont make sense in bullet form but anyway,

Everyday I work up to a daily max in a given lift, then back off for 8-10sets of tripples, with two assist exercise's in the 4-6 range, or for lower some GPP eg

mon : oly squat to max then tripples + farmers and oly cleans

tues : Bench to max then tripples + weighted Dips and Chins + heavy BB rows for tripples

Wed : Dead to max then tripples + farmers and oly snatches

thurs: OH press to max then tripples + weighted dips and Chins + heavy DB rows

Fri: Oly Squat max and farmers

If I make it in the weekend will do a vanity day with some direct arm work and delts, I also do wide controlled chins between most things as I hate sitting around, Basically really heavy, got the best gains of my life the last 6 months like this, i believe pretty strongly in John Broz's training philosophy which is the body will adapt to max squatting etc every day.

Diet is simple at the moment, keto/paleo runs with refeeds in weekend and sometimes midweek, carbs from milk/vege/fruit only and not counting cals.

[Jigga]

Also big fan of Broz. Do you just do barbell overhead press or do you mix it up with dumbell work too?

[ambi3nce]

Nah not really, I do really heavy BTN push press for singles randomly throughout the week and often really heavy cheat curl and press randomly too, I just cant get DB's to agree with my shoulders, only other variation is push press

[thatwaslight]

barbell press is king for delts :nod:

[t1000]

barbell press is king for delts :nod:

Can you send me a link to a demonstration of this exercise ? I have been doing tricep kick backs and am not getn jack delt progress

[thatwaslight]

barbell press is king for delts :nod:

Can you send me a link to a demonstration of this exercise ? I have been doing tricep kick backs and am not getn jack delt progress

sure:

[t1000]

straight up!? You taking the piss?

[thatwaslight]

im am think you are troll :nod:

If not you are confused in thinking TRICEP kickbacks are a delt exercise?