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Looking over my stats, 2 years ago I was

5' 6", 149lbs, benching 185-200 max. My arms were a tad over 14 inches


I was at school, so didn't eat/sleep the best, and if I had a bunch of tests, I would go a couple weeks without lifting.


After graduation, started eating better (atleast a lot more), started sleeping 8-10 hours a day. Have been a lot more consistent with lifting.

I'm currently 5' 6", 152lbs, benching 290-310 max. My arms are a tad over 14 inches.

I've gained 3 lbs, and LOOK the same as I did then. I don't look anymore cut, I don't look any bigger.


All summer I was going for the "get big" look, took in as many calories as possible, 3-4 protein shakes a day, 5-6 balanced meals...normally lifted 6 days a week.

For the last month, I've decided to "cut" and added a bunch of cardio to my routine. I figure if I can't get "big" I should atleast get "ripped".

I lift 3 days a week (doing different muscle groups, but I kept general workout routine the same to avoid LOSING muscle) and run 3 times a week (normally do 3 miles in just under 30 minutes). I've started eating "smarter", lots of salads, 1/2 a chicken breast per meal, have protein shakes between meals, etc. I allow a couple 'cheat' meals per week, and try to avoid salt all together.


After a month, I still look the same I always have. My bench is closer to the 290 range (was closer to 315 range a month ago, when I was eating everything I could get my hands on).


What am I doing wrong? Would you recommend continuing "cut" routine, or should I stick with "get big" routine? It seems no matter how I eat/lift my physical appearance stays constant (has over the last few years)...the only change is how strong I am. I love working out, but it's hard to keep motivation when I really have NOTHING to show for it. Not saying I only do it to get attention, but some recognition would be nice, and girls don't walk around asking someone "what do you lift?"

Your 152lbs I don't think you need to cut. So go for a bulk .

Benching 315 is very good ! I'm thinking your close to a record there with your weight being so low . Do you have any video's of that bench ?

Without seeing what you are eating everyday it is hard to say if you actually ate enough. How many calories are you taking in ?

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first... not trying to be a 'internet warrior'

never put up 315 (got hit by a truck few years back, messed up my shoulder it hurts for weeks after a heavy lift)

I put up 225x10 on a regular basis...I do 245x6 or 245x8 on days I want to "lift heavy" (reps vary a little) and i've done 285x3 as a "max".

I have chicken legs, a 6-pack ONLY when I really flex, and slight love handles, no clearly defined arms (unless I flex), so I'd like to go one way or the other.



Typical diet now is salad (5 times a day), normally have egg-salad sandwhich, 1/2 chicken breast, or about 6oz of steak with salad. Protein shakes throughout (mainly while I'm at work).


Before, I was drinking probably 15 beers a week, ate 4 or 5 frozen pizzas a week, hamburgers (2 or 3 at a time several times a week), chicken breasts, sandwhiches, lasagna, meatloaf, tacos, etc. I just ATE, no real rhyme or reason, but still did protein shakes at work (keep me from getting super hungry)

and for the record (i got curious after that post)

Weight Class Name X-Bwt Bench Press (lbs) Date
114 Andrzej Stanaszek 3.51 391 11/16/94
123 Rick Couch 3.06 377 4/10/93
132 Joe Bradley 3.00 397 12/6/80
148 Alex Poku 3.02 435 1/13/90
165 Rick Weil 2.94 485 7/23/83
181 Rick Weil 3.06 556 6/29/86
198 Mike Macdonald 2.84 562 10/4/80
220 Mike Macdonald 2.64 582 5/19/79
242 Jeremy Hoornstra 2.56 615 9/29/06
275 Ted Arcidi 2.36 650 11/13/83
308 Scot Mendelson 2.28 701 10/12/02
SHW Scot Mendelson 2.28 715 5/22/05



I'm about 120 lbs short of the record

So your going to want to increase your total intake ( protein , carbs and fat ).

Also start squatting and deadlifting if your not already.

I think the thing that may be confused are your goals.

First: Do you want to "lift" or do you want to bodybuild?

You only mentioned the bench press but you mentioned that you plan your workouts in terms of muscle groups.

To me that suggests confused goals. I.E. you train like a bodybuilder but think like a lifter.

You can train for strength and size but one needs to be the primary focus.

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.

I do SOME lower body (squats/leg press) but focus on upper body. I want to get stronger, but I'd also like to LOOK fit. (6 pack, cut arms, bla bla bla)

Guys with big legs don't look fit?

Maybe I missed something.

IW

I wear jeans, I have bad knees, just not my cup of tea.

Shouldn't have to have huge legs to have a larger or more toned upper body

do you have bad knees because you neglect glute work? or is there an injury history?