Its summer, time to go to the beach since I have the time now. No class til august and just working, plus my Gf likes to workout also but we have different goals. I wanna bulk and she just wants to stay in shape. So I decided that I wanna put on some weight and gain some muscle mass.

Weight- 160
bench max- 260
curl- 115 barbell
arms- 14.5 in (puny arms, I hate them)
chest 39 in

I know there are other measurements to be taken but thats all I care about...lol My goal is to at least put on 5lbs of lean mass in 2 months. I wanna be benching at least 270 for my 1 rep max and try to put on another half an inch to my arms. Im taking in 160g of protein powder, not including what I eat in my meals.

mon- chest/abs
tues- back
wed- cardio/abs
thurs- shoulders/tris
friday- legs/bis/abs

On another note, it seems like my arms refuse to grow, they are a bunch of assholes. I really want to put size on my arms the most, since its really really lagging.

Im open to constructive criticism. I know my measurements suck, Im a pretty skinny kid, so feel free to tease me cause its only more motivation to grow

uh... No traps, 3 days for abs, and I assume you're doing calves on leg day but that's still only one day.

what?

Cut out an Ab day, throw in another calf day, and get traps in there.

There's NOTHING worst than looking at a guy wearing shorts with a decent sized upper body and no calves. Oh my god it looks so retarded. So many guys like that around here it's not even funny anymore.

Edit: Remember, calves are like abs. You can hit them pretty hard multiple times a week.

my calves are pretty big but they look slim and slender compared to the rest of me

it's disappointing

also, on arm growth: eat big solid meals (which you'll be doing if you're bulking), work your triceps more, less is more on biceps -- work them a little but give them plenty of time to rest, and they get big.

this is the shit i've been doing all my life and all my life i've had fairly big arms.

how old are you anyway

well, I actually lump in working traps with shoulders, so I just assumed you guys would think that. My bad, also same thing with calves, I consider that "legs" So I do work calves and traps, I just associate them with the major body parts. Im 20 years old by the way.

ah k, traps are considered back sometimes.

But yeah, still, take out one of those Abs and insert another calves.

hmmm, instead of taking out abs, I'll just do calves with chest/abs day.

I don't see why you have so much abs. Combined with the core work that pretty much all the compound work outs do, you're looking at overtraining. They're made in the kitchen my friend, the kitchen.

I've heard that quote before, "abs are made in the kitchen, not in the gym" but how are you even gonna show off your abs if there isnt any muscle development in the first place?

How do you know there's no development? Doing Squats, deads, etc. are enough to have developed Abs. Abs need lower than 10% bodyfat, certain height/weight(muscle mass) determine Abs. I'm not saying don't do abs, but why so many times a week? Do you work your biceps or traps that often? Not only are you hitting them 3 times a week, you're also hitting them with every exercise you need to use core strength for (like deads and squats).

Trust me dude, 3 times a week is nothing. When I was wrestling in highschool, coach made us do abs everyday in practice and practice was mon-fri from 3:30-7. And thats when I actually had a 6 pack.

How about this, the end of my cut sometime this summer, I'll post pictures. And I promise you I won't have a crunch of leg raise done. 99% made in the kitchen.

And, not that I'm putting your coach down, but from my personal experience, sport coaches know absolutely nothing about bodybuilding. High school ones are even worse. The fact that he was making you work your abs every day should prove that. Good way to keep the team sore and overtrained.

I totally agree with you, coaches dont know shit about bodybuilding. But I did actually have a 6 pack, if I can find an old picture from wrestling I would post it. Im not really shooting for a 6pack this summer though, I wanna bulk up. Im just working the abs so I dont get a pudgy midsection. Since Im only doing cardio bout once or twice a week. Its not long cardio sessions either, Im trying to put on weight not lose it

if you're trying to put on weight and you're doing cardio, your best bet would be running sprints as that will also develop muscle and your breathing patterns as to the appropriate lifting you're doing.

You can spot reduce fat. Working a muscle does not reduce fat in that area. You're either lower than 10% bodyfat or not, and if you are, you'll have abs (for more people, some people have weird genetics). You can do ten thousand crunches a day, if you're not below the certain amount of bodyfat, you won't have abs. That's what I'm trying to tell you, made in the kitchen. When I dropped down to 10 - 12% bodyfat on my last cut, I almost had an 8 pack. Now, the "number" of abs you get is completely defendant on your bodyfat, but my point is, I never did a crunch in my life before that, and I was looking at an 8 pack.

dude you keep telling me its made in the kitchen and I get it. But did you not read my topic? it says "time to bulk" So im not gonna be on a cutting diet, there is no way im dropping below 10% bodyfat and im not doing long cardio sessions. So Im just gonna work my abs how I've been doing it. I wanna put on weight, im not expecting a 6pack this summer.

Yeah, I get that, but what I'm wondering is why you're devoting 3 days a week to abs? You're keeping them constantly recoving and thus bringing down your overall strength.

3 times a week is fine for me. one day I'll do core work, next time will be my abs and the next day is obliques

Chest/abs

Incline bench
dumbbell bench press
decline bench
incline flyes
flat bench flyes

abs
weighted sit-ups 25lb plate
roman chair
weighted crunches 10lb

I do traps with my shoulders also, works better for me vs doing them with back and it's a good way to combine supersets. One that works great is narrow grip barbell upright rows followed by dumbell shrugs, it pounds the traps and will give you one hell of a burn.

Speaking of super sets, have you tried any for your arms? If you aren't getting the growth you want try and shock them into growing as much as possible. A good superset for bi's would be standing barbell curls followed by standing dumbell hammer curls with no rest in between sets. Hammer curls alone worked great for me and gave me some size. Another excercise that worked great for my bi's was one arm cable curls, making sure you squeeze the bicep hard at the top of the movement. One arm seated concentration curls can add some peak to the top of the bicep as well. Good luck!

I agree. "Core" training as it's now called is important and not only includes the abs but the lower back as well. Two days per week for both lower back, frontal abs and side abs (obliques). I combine lower back with frontal abs for two days then work the side abs for the other two. A strong core gives the body stability and aids with the rest of your lifting regime.

Vinman, I found 21's very effective for a good arm workout.

Do two groups of 21's and your arms will feel it.

Look swole as shit afterwards, but there's definitely something to look into as far as just building strength and muscle.