Just keep working the compound lifts, especially SQUAT, bench, military press and deadlifts. It will all even out eventually.

Fixed.

Damn guy has trees for legs and forgets squats

Thanks to a hectic schedule I admit I have to workout basically full body 3 days a week and cardio (bike trail) 1 day with 3 days off. Do you think something like this will be too harmful?

You're def getting to the "gain muscle phase" which is good. You're not limited by genetics but, I can just tell, you're gonna be a "hard gainer" when it comes to chest. Here's my advice. Competely skip flat bench for like 2 months. Work incline and incline dumbells, and pushups for a finisher and warmup. Work seated military press, start slow but, if at all possible, try and get to atleast 3/4 your own bodyweight for reps.


Working incline you're gonna have to drop weight compared to flat, obviously, but, don't let your ego get in the way of your progess, incline rules for growing your chest and gaining the strength needed to grow it.



You have come a long way, keep up your diet, it's working. Your arms look diesel for your size. good work.

Taken about a month ago. 5'8 and 145lbs.

I've gained about 8 lbs in the last 6 months and somehow hopefully get up to my goal of 160lbs in the next year or so. I can't gain weight for the sake of me, then again I don't eat like a madman and being a vegetarian doesn't help. Please throw me some constructive criticism with diet and workouts.

never been a fan of DB military because it's too easy (imo) to push hard, slip, lose strength, and pull your shoulder.

I think that would be my ideal body, no homo.

congrats Q. dude your toes look horrendous

what are you sitting at weight wise??

I've never had shoulder issues with DB presses. Since I dislocated my shoulder, the only lift that really gives me shoulder issues is incline press (both DB and BB).

I prefer standing for a couple of reasons, and they might be completely personal and not applicable to everyone, so bear that in mind. For one thing, I feel like I get better ROM with the DBs than with the bar. However, I do all of my low-rep, high weight sets with the bar, and use the DBs for my rep work. Second, I think it gives a better core workout because you have to stabilize the weight forward and backward through the entire range of motion. Seated doesn't make you do that.

I gained 6 pounds lol!