[erich1b]

Sure, post some of the competition photos. Front, side and rear if you have them?

to be fair my goal has been to overall get bigger
apart from what I see in myself cant really say my weekness and whats needed I didn't get any feedback fom the show I already done because poor federation
just looking to add size
I can post comp pics from last year and put your input in I don't mind how harsh are

[erich1b]

Here's one of me from when I was competing.

[andyebs]

Here's one of me from when I was competing.

looking good shredded
how long ago was that

[andyebs]

here is some pics of during cutting and the show

come show day went very wrong I bloated out badly and got very nervous

[erich1b]

Andy, that photo is 15 years old. I'm a bit larger now but of course not in contest shape. I have something on the radar for Fall 2018. Going to work on adding more mass. When you did your show, what was your starting weight and what did you weigh at contest time. From what I see in the photos you posted, IMO, you need to bring up your calves, and hamstrings. I'd also suggest working on adding size to your upper and middle chest. Take a look at Franco Columbo and Lou Ferrigno's upper chests. IMO, to many guys at the amateur level don't focus enough on upper chest. A good upper chest, in addition to lower, goes a long way to creating better symétrie especially when you have to do a side chest pose during pre-judging.

[andyebs]

Andy, that photo is 15 years old. I'm a bit larger now but of course not in contest shape. I have something on the radar for Fall 2018. Going to work on adding more mass. When you did your show, what was your starting weight and what did you weigh at contest time. From what I see in the photos you posted, IMO, you need to bring up your calves, and hamstrings. I'd also suggest working on adding size to your upper and middle chest. Take a look at Franco Columbo and Lou Ferrigno's upper chests. IMO, to many guys at the amateur level don't focus enough on upper chest. A good upper chest, in addition to lower, goes a long way to creating better symétrie especially when you have to do a side chest pose during pre-judging.

yes calves and hams I have seen they need bringing up too but poor calves don't grow well saying that they have come on loads

and also chest these was exact same things I picked out on myself

to be fair I got bit lazy on legs and skipped few workouts here and there but back at it now



I was about 82ish when started my cut last yeah very fat gut lol and when weighed in I was 71kg but to be fair I needed to be more lean and still had little areas could have done better with cutting

im 90kg now and looking to keep gaining till early 2018 before cut 95kg would be good starting point for cut



but if have any suggestions to help hams calves and chest im willing to give try



with calves the high reps I have been doing have done well



but with extra fat carry now hard to see hams progress



chest doing ok cant complain really

Here is side pose for some reason can't find any of my pics
Also I beat the two people in the pics as was beginner class

[andyebs]

leg day today

leg press 6 sets 20,20,20,15,15,12
hack squat 4 sets of 12-15
leg extenstion 4 sets 12-15
bad girl machine 3 sets 10
laying ham curl 5 sets 12-18
stiff leg deads 4 sets 10reps
claf machine press 5 sets 20
calve raises on leg press 3 sets 8

[erich1b]

The following is just food for thought, so take it for what you feel it's worth. Without seeing what you looked like before starting your diet, 82kg to 71kg is 24 lbs. Wondering if you might have dropped too much weight and lost some size along the way (I know I did for my first show. Ended up winning the weight class but could have been bigger and fuller)? When you started training for your contest, did you train any differently? How long of a diet, and what was a typical day's diet?

As for chest, try 3 workout in a row focusing on upper and middle chest, then 1workout for lower? You just posted your leg workout, so I'll suggest that perhaps you want to split quads and hams? If you always crush quads first, you're more than likely a little gassed before training hams? Below is a copy of my current workout. The exercises are just representative, and can be switched to suit you needs. Just a guideline/suggestion. Quads and hams are split so I can focus hard on each.

Your back looks good. Just keep training for width and thickness.

Sunday: Chest/Abs
Incline Bench Press 4×10-15
Incline Hammer Press 4×10-15
Dumbbell Fly’s 3×10
Decline Cable Fly’s 3×8-12
Dips 3×10

Monday: Back/Calves
Rear Lat Pulldown Wide Grip 4×10
Machine Rows 4×10
One Arm Dumbbell Rows 4×10-15
Incline Machine Pulldown’s 4×10-15
Low Back Bench Extensions 4×10

Tuesday: Shoulders/Traps /Abs
Rear Delt Machine 4×10-15
Seated Dumbbell Shoulder Press 4×8-15
Seated Lateral Side Raises 4×10-15
Upright Row 4×10-12
Dumbbell Shrugs 4×10-15

Wednesday: Rest
Recovery

Thursday: Quads/ Triceps /Calves (Note I can't squat because of a lower back fusion)
Incline Leg Press 4×15
Seated Leg Press 4×15
Leg Extensions 5×20
Single Leg Extension 3×20
Triceps Cable Extension’s 4×10
Seated French Press 4×10
Cable Kick-Backs 4×10
5. Seated Calf Raises 4×10
Standing Calf Raises 3×8-12

Friday: Hamstrings/ Biceps /Abs
Lying Leg Curls 4×15-20
Seated Leg Curls 4×8-15
Hamstring One Leg Curls 4×10-15
Dumbbell or Machine Curls 4×10-15
Preacher One Arm Dumbbell Curls 4×10-15
Hammer Curls 4×10-15
Wrist Curls 5×10-15

Saturday: Rest
Recovery

[andyebs]

yes mate I did lose size
to be fair my diet knowledge was lacking really so I opted for keto and think reduced to far and was flat and had defo lost lot size and then took ages to even get back to same sort of size as was before
my plan for next time is to get good coach and stick to there plan

yes I did also start to train legs twice week splitting hams/calves and quads up and did find this was best time legs grew
but as said went through little lacking period where I didn't train them for couple months at all then started back with every now and then now im back to solid every week I was going to split them up bit
was just trying full arms day as arms lacked but have seem to come on well latley

this was how I think of changing as I cant train weekends that's family time but have mon-fri always

chest/tri
hams/calves
delts/traps
quads/calves
back/bi

I don't ever train abs reason ive found is im very thick in my waist and just don't want to make it any thicker

[erich1b]

The routine you posted below looks good. How long of a diet are you thinking for your next contest? When you started to diet for your last contest, did you do anything differently training wise (e.g. lower weight higher reps, increase cardio?)? I know it's only through the internet, but if there's any pre-contest training advice I can share from my experiences, I'd be happy to.

yes mate I did lose size
to be fair my diet knowledge was lacking really so I opted for keto and think reduced to far and was flat and had defo lost lot size and then took ages to even get back to same sort of size as was before
my plan for next time is to get good coach and stick to there plan

yes I did also start to train legs twice week splitting hams/calves and quads up and did find this was best time legs grew
but as said went through little lacking period where I didn't train them for couple months at all then started back with every now and then now im back to solid every week I was going to split them up bit
was just trying full arms day as arms lacked but have seem to come on well latley

this was how I think of changing as I cant train weekends that's family time but have mon-fri always

chest/tri
hams/calves
delts/traps
quads/calves
back/bi

I don't ever train abs reason ive found is im very thick in my waist and just don't want to make it any thicker