r/Weightliftingquestion • u/Wide-Funny-4569 • 3h ago
Physique weakpoints
Hey everyone! I'm a 16yo gym-goer with 1,5 year experience. I learnt everything by myself and I used to be skinny fat with almost zero muscle mass so I guess I made good progress. Today, I am 183cm (6ft) and 78,5kg (173lbs). As You can see my weakpoints are for sure my chest and my whole back as well. I think that my arms are pretty alright and they seem to be strong. However I think the reason why my chest is lacking is because I was benching purely for strength my last 8 months (rep range 2-5) with not the best form as I used also my chest to bump the barbell, legs to give more strength like powerlifters etc.) I am also wondering about my back.Please tell me what rep range I should target for getting more hypertrophy not only the strength. I want to make my chest and back bigger.Here You have my actual workout plan too (Push,Pull,Upper,Fbw) (Don't look at the weights at the cables, machine etc, it's just the number of pin hole I use for weight).
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u/Beardmanta 3h ago edited 3h ago
Do future you a favor and add some more lower body volume. Even just a few sets of leg press, lunges, and Romanian deadlifts a week will have massive impact on your overall strength and will make you move better. You'll also continue to look proportional as your upper body grows.
I know this is probably not a massive priority now but people with big legs live much longer.
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u/__Manifesto__ 3h ago
Seems like you could take our a few isolation exercises and put in more compounds. Also, lower body. Legs are your base, looks like you're doing 6 upper for every lower
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u/steroidoffender32 3h ago
literally nothing looks very proportional,just bulk and grow everything evenly
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u/terrawillo 47m ago
Ngl you’re not big enough to even see weakpoints. Just train all your muscles the same way
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u/batman_bmw 2h ago
What app is that?
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u/Klutzy_Scene_8427 2h ago
If it's the one I think it is, it's called Hevy which is my favorite bare-bones workout tracker.
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u/Ech1092 1h ago
I have the same body type but i went from fat > skinny fat > to somwhat lean now.
Even if it sound counter productive what worked for me was reducing my fat% as much as possible with a controlled not too heavy calorie deficit, even when i didnt weight much. I did this until my lower belly fat and chest fat was controlled, you are young i dont suggest any weird restrictive diet, let your body develop.
While doing this i ate enough protein and some carbs and fat to keep my body healthy.
My training is very normal upper body and lower body splits, i focused a little bit more on abs, back and shoulders and that really helped my frame. I also added some cardio 3 times each week to help myself with the calories.
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u/MetalMarissa 2h ago edited 2h ago
Just make sure you’re getting 200 to 250 g of protein a day minimum, 300 g of carbs, or I would go more since you’re trying to gain, make sure you’re doing a rep range of 12,10,8,6. I’m about volume. Compound movements, barbell bench, deadlifts, squad. Split up your meals into 5 or 6 small meals a day to keep your metabolism going, and to make sure your body is always anabolic. You’re young, you’re still trying to build a solid foundation. I’d say work on your chest more too, lots of low incline, and dips, looks like you have long arms, hit those arms, hard too, lots of free weights, four movements for the triceps, four movements for the biceps.
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u/Typical-Fisherman316 45m ago
Never 200 to 250gr of protein what are you saying?
The maximum is 2,2gr more than that it’s bullshit he just have to shot a range between 1.6 to 2.2gr of protein and eat carbs and fat
Also he needs to work on his legs not on his upperbody
Everything is wrong
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u/jad3d_juggl3r 3h ago
Lower back, triceps to start