Thin Arms, Shoulders and Thighs

[Jack Wealthy]

I've been working out for about two years, making up my own programs as I've gone along. I'm now 6'2 and 80kgs. I've put on 16 kilos; I'm satisfied with the definiton and size of my torso but I feel my arms and legs are proportionally skinny. My shoulders are particularly small, though my lower traps are very developed so I think they might have taken over.

I want to put size specifically on those parts of my body, I have a barbell with max weight of 76kgs, dumbells and a pullup bar.
My diet is good and I have around 750 calories excess (3400 kjs).
Thanks

 

[Fuglydude]

Post pics, age, your diet/supplements and your work out routine as well as your max squat, deadlift, bench, and how many dips/pull ups you can do.

 

[Jack Wealthy]

I don't have a camera and my weights are stopped at 76kg. Last time I had access to a gym I benched 90 as a 1rm, six weeks ago. I didn't squat or deadlift. I can do 8 dead hang pullups with perfect form. I don't have anything to do dips on. My diet varies a lot, but typically it's porridge for breakfast, fruit and meat as a snack and a couple hundred grams of meats spread between dinner and lunch, with bread/pasta and salad stuff, fruit and milk spread throught the day. No supps. 25500 kjs on average. My diet isn't the issue, it's great and I put on weight, the lagging bodyparts are.

 

[EFFORT]

Hey Jack the specific information Fuguly requested is important for us to help you, so I'm including an outline for you to fill out. From what you already posted this is my take on the situation.

1. Your 6'2 at 80kg/176lbs. And your lean body mass is even less. Nothing is lagging for you at that weight. You need to add 10-15kg of lean mass to your frame before trying to find lagging parts.

2. You don't squat or deadlift or do any of there variations.

3. You don't workout in a proper gym.

4. Even though you perceive your diet isn't the issue, it could still probably be better so include it on the form below, nothing to lose.


Fill this out

Age-
Height-
Weight-
Pic-


1rep, 3rep or 5 rep max for the following

Squat-
Deadlift-
Bench Press-


Current Diet

Total Protein-
Total Carbs-
Total Fat-

Meal 1-
Meal 2-
Meal 3-
Meal 4-
Meal 5-
Meal 6-

(doesn't have to be six just fill out what your eating exactly for as many meals as you eat in a day)

 

[Jack Wealthy]

Fill this out

Age- 16
Height- 6'2
Weight-80kgs
Pic- I don't have one at all.

1rep, 3rep or 5 rep max for the following

Squat- No idea, my school doesn't have a squat rack. I can front squat my bodyweight though, as a 1rm.
Deadlift- 124kg 3rm
Bench Press- 90kgs 1rm

I do single leg squats and single leg deadlifts, as well as front squats, jumping squats, lunges and occasional breathing squats. I replace bench press with planche progression because I don't have a bench and think planches are way cooler. Anecdotally they have similar effects. I refuse to replace this progression, it is more interesting to me then bench press, it works for me regardless of others approaches.

Current Diet

Total Protein ~ 470 grams (I upped it really recently though, previously I couldn't eat this much but my appetite has gone back up)
Total Carbs ~ 580
Total Fat ~ 260
These are rough because I couldn't find all my nutrition labels. I calculated
25650 kjs from this.

Meal 1- Porridge with low fat milk (360 mls of milk, 2 1/2 cups of porridge), apricots, 120g roast something- usually chicken presliced.
Meal 2- 60g Beef jerky and fruit (either apple, orange or mandarin)
Meal 3- Half a baguette, 1 1/2 chicken breasts, 30 grams of cheese, 2 handfuls of salad lettuce, 60g of beef jerky, 2 tins of tuna on a slice of bread
Meal 4- 600mls of low fat milk
Meal 5- 750mls of lowfat milk, handful of sultanas
Meal 6- The other half of that baguette, 200g of roast beef, fried eggplant, mixed vegetables (baked), a handful of salad stuff, olives.

No supps because I am a student who lives below the poverty line at friends houses. I have other priorities. Like hookers.

Boooold

 

[Konada]

470g protein???!! Not to put you down bro but that much protein is gonna destroy your kidneys sooner or later.

 

[EFFORT]

Thanks for posting the information.

Your diet has a lot of room for improvement , but its good enough to get you more progress.

The issue with your lagging body parts is just you need to add more muscle to your entire body. You most likely need to join a gym or buy more weights for your home gym but you could probably still add at least some muscle in your home gym if your training routine is solid. Clarify your routine.

lay it out like this

Work A

Exercise, SetsxReps, weight
Exercise, SetsxReps, weight
Exercise, SetsxReps, weight
etc

Work , Workout C , etc

 

[Jack Wealthy]

Workout Example

I'm on a break at the moment because I'm living away from home to have exams, so my workouts are informal. This is an example from last time.
Workout A: RepsxSetsxWeights in kilos
Jumping Squats 5x5x0
Tucked Front Lever Pullup 4x4x8 superset below
Pseudo Planche Pushup 5x4x8
Hanging Leg Raises 5x3x0 Bridge (back bend) 8x3x0

Workout B:
SL Deadlift 5x5x35
Floor Press (neutral grip on rolled towel) 6x3x30 superset below
Weighted Pullup 3x3x8
Inchworm 4x3x0 superset below
Legs Raised Hip Extension 4x3x0

Workout C:
SL Squat (pole assisted) 5x5x0
Shoulder Press 8x3x27.5
Curl 6x3x27.5
Facepull 12x3x0

 

[Fuglydude]

I'm not quite sure you're getting 470 g of protein like you said... If you're actualy following that diet, you're getting in 6-7000 calories. I have buddies that are your height, except 110 kg, and lean w/ abs that could gain HUGE mass on diets like that. My trainer who's a IFBB pro bodybuilder (5'8" - 105 kg off season) probably doesn't even get as much as calories as you are. Unless you have a weird ass thyroid condition, or you are miscalculating your macros, you should have no issues gaining mass from a diet like that. Just be patient. Oh, and here's your protein breakdown:

meal 1: ~ 50 g protein
meal 2: ~ 20 g protein
meal 3: ~ 90 g protein
meal 4: ~ 15-20 g protein
meal 5: ~ 20-30 g protein
meal 6: ~ 40 g protein

total = ~ 250 g protein/day ... which is still substantial. However, nowhere near the 470 g you're saying on your diet.

 

[EFFORT]

I'm on a break at the moment because I'm living away from home to have exams, so my workouts are informal. This is an example from last time.
Workout A: RepsxSetsxWeights in kilos
Jumping Squats 5x5x0
Tucked Front Lever Pullup 4x4x8 superset below
Pseudo Planche Pushup 5x4x8
Hanging Leg Raises 5x3x0 Bridge (back bend) 8x3x0

Workout B:
SL Deadlift 5x5x35
Floor Press (neutral grip on rolled towel) 6x3x30 superset below
Weighted Pullup 3x3x8
Inchworm 4x3x0 superset below
Legs Raised Hip Extension 4x3x0

Workout C:
SL Squat (pole assisted) 5x5x0
Shoulder Press 8x3x27.5
Curl 6x3x27.5
Facepull 12x3x0

Workout A

Hack Squat: 3x8 use the barbell and weights, once you can get your entire weight stack for 3x8 in good form ,up the reps to 10 then 12, 14, 16 etc

Floor Press: 3sets of max reps, use a weight that allows you to get at least 8 on your first set

Weighted chins: 3sets max reps, keep adding weight each workout

Barbell Curl: 3sets of max reps, use a weight that allows for 8reps on the first set

Lateral Raise w/dumbbell: same as barbell curl


Workout B

Stiff Legged Deadlift: 3x8 use the same progression for hack squats

Barbell Row: 3x8 same progression as hacks

Dumbbell Fly/Weighted Push Ups: 3sets of each super set. 1x15 dumbbell fly followed my as many weighted push ups as you can do (use a back pack to add weight) rest after each super-set

Tricep Dips (use counter or chair): 50reps

Lateral Raise: same as workout A

Alternate between the 2. M-W-F type of schedule

 

[Jack Wealthy]

I've been raising my kilojoules by 2100 a month every month or two for the last year and thats the result. I guessed with the protein and not surprised I'm off, I guessed with the last time I recorded properly which is while I was still on supps. My metabolism is ridiculous. As you've probably guessed. I also play sport 4x a week usually and train weights 3.

EFFORT thankyou for the workout. The only thing is I have nothing to do flies on.
Any replacement?

 

[EFFORT]

You can do the flies on the floor, do them very slow