Amateur Bodybuilder age 20

slight improvement in posing after some tips, plus a view of my garden gym!

check out mt facebook page for training and nutrition advicve along with plenty of photos!

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[TheOrbinson]

Great conditioning here mate, was this far out from a comp? Also, decent vastus lateralis development too, my VMO is strong but I struggle to develop curvature of the outter quads. Any advice? What height and weight are you here? From this vid I'd say I'm similar age and stats, although not as cut. Solid physique keep it up,

Orbs

[rainingblood6969rain]

@TheOrbinson thanks mate, this was 3 weeks out from my first comp as a junior.

i found heavy partials were the key for developing my sweep. most people find the narrower the stance the more it targets the outer quads but this wasnt really the case for me. i have a really wide stance when i squat. here i am 5'11 185lbs

btw when i say partials i mean to 90degrees

[TheOrbinson]

@rainingblood6969rain cheers, will have to try heavy partials then. Would you attribute your high sweep to the wide stance? Looking at your recent vid you've put on loads of size in the last year, great work. What's your diet like whilst bulking? In terms of calories and macros. And do you train body split 5 day a week or mix it up?

[rainingblood6969rain]

@TheOrbinson Its probably a combination of partials and the wide stance. im trying to develop the lower part of the vastus lateralis now so im doinf full ROM narrow stance squats and leg press.

when im bulking i do not count calories as it is not a clean bulk lol. a rough estimate would be 4000 maybe 4500 cals a day. no idea of macros as i eat different every day having about 8 to 10 small meals. i also drink a pint of milk with each meal

[rainingblood6969rain]

@TheOrbinson normally do a 5 day split but change it around a bit every time

[rainingblood6969rain]

@rainingblood6969rain you can also hold a 45lbs plate or heavier dumbell in one hand by your side and slowly bend sideways at the hip as far down as is comfortable and the bend back up slowly and squeeze in the opposite site obliques.

if you could get down to about 10% they would properly start showing

[rainingblood6969rain]

@superdadtv they will only show at low bodyfat. I am about 6% here and you can see them pretty much all the way down. They can be trained like any muscle and work to both twist and prevent the body from twisting and also to flex laterally at the hip joint(side bend)

so excercises where you have to work to stabilize you upper body whilst holding an imbalanced load would work them well. my favourite is doing a chopping motion will both hands on a cable and squeezing

[superdadtv]

did you work on those intercostal or did they just pop at a certain body fat%? I have never seen mine but my 2 year old laughs hard and his abs and intercostals show like he's on stage.

[TheKidToddi]

@clawmx218 have had :D

[Binswees]

@BerWariouZ -_-

ur growth wont suffer anything as long as u eat good and get enuff rest etc